November 1 2012

I hope everyone enjoyed Halloween! I dressed Easton up as a monkey and took him trick or treating with his cousin Daelan... He was asleep in the stroller within 5 min and I ended up with candy I DO NOT need kicking around my house. What do you do with left over candy? Feed it to unattended children at the gym that's what.  

Here is a good little AMRAP for tomorrow 

10 Pull ups 
5 Dumbell Deadlifts 
8 Push press 

We will also spend some time working on hip flexor mobility and my nemesis, double unders.  

October 31st 2012

Partner WOD

We will start out with a bit of Hand Stand push up work and then move on to this beauty;

One person works while the other holds a hollow body position 

100 Wall Balls 
100 Squats  
100 Push ups  
100 Kettle Bell swings 
100 Sit ups 
2 Rope Climbs

October 30th 2012

WOD
"Fran"

21-15-9

Thrusters
Pull ups

A CrossFit classic... enjoy!

October 29th 2012

We decided to take a little trip to Calgary to visit some friends and attend a few CrossFit classes.  Jacey will be coaching the 6 am class tomorrow, no nonsense, she will report it to me!

WOD

10 Rounds for Time
10 Walking lunges 
10 Push ups

Have a great start to your week everyone.  Looking foreword to a good workout with CrossFit Ramsay tomorrow, we will be sure to bring back some great stuff! 

Our Saturday class is always a bit more relaxed and easy going.  It gives regular members a chance to work on skills, and lets new prospects get a feel for the class without the pressure of rushing off to work.  If you know of anyone interested in CrossFit, send them to this class!

For the WOD

5 Rounds for time; 

5 Buprees  

10 Push ups 

20 Air Squats 

Bring a list of skills you would like to work on and we will get to it! 

Happy Friday everyone.  I will be celebrating this glorious day by re doing "Seven" Last week I got through 5 rounds before I gave into Easton screaming his head off.  I know it was a super challenging workout and my conscience just wont let me rest until I make up this workout and suffer what the rest of you did! Nikki McRae is joining me in the fun since she was away in Disneyland and didn't bring me back Ariel's autograph. Anyone else want to join me or re do it?
The morning class will be doing "Fight Gone Bad" from today because its a great workout as well. So for tomorrow, "Seven" , "Fight Gone Bad" or any other workout you may have missed this week. There were so many good ones, how do you pick??

Hope to see some of you at Saturday's class.  Let get more peeps hooked on this awesome thing called CrossFit!

We will follow up today's strength workout with a classic fight gone bad! 

WOD 

"Fight Gone Bad"

Wall balls

Sumo Deadlift to high pull

Box Jumps

Skip (sub for rowing)

Rest  

1 min at each station with a continuous running clock. 5 Rounds 

October 24 2012

The Lethbridge food bank is hosting a Zombie Run this Sunday at 10 am.  Its a fun 5k with some obsticles and of course Zombies! Sounds like a lot of fun, let me know if you are interested!

WOD

Throughout the class men lift a total of 10,000 pounds, women lift a total of 7,000 pounds.  The lifts can be push press, deadlift, clean and bench press.  If you have a 100 lbs deadlift and you lift that 5x for 5 sets that will be 2,500 lbs. 

October 23 2012

Anything with two T's has to be amazing right? 

Skill; Pull ups

WOD

Skip 500 rounds 

Rest 4 min

Tabata Thrusters 

Strength; 

Cleans 3RM

October 22 2012

All right right so I have been really bad at posting lately, please forgive me! I have had too much on the go!  I was able to get away this past weekend with my boys, it was SO needed.  In our time away we picked up so new equipment, pretty exciting! We invested in a few more Olympic bars so we don't have to share, yae! And we also got some bumper plates, many of you may not know the difference, but the bumper plates are a rubber weight plate rather than the iron ones we currently have.  I am really excited about the new stuff, you guys will notice a difference it makes in your training as well.  CrossFit Pincher Creek is an ever evolving place, thanks to all of you that support us through the journey, and thanks for the patients while we build up our equipment to accommodate all you fine people.

For tomorrow;

Skill; Ring holds/ Ring dips 

Mobility; Shoulders 

 WOD;

3 Rounds For Time 
15 Overhead squats 
15 Burpess

Strength; Bench Press 3RM

October 19th 2012

So I left my computer at work again last night... burpee me if you must, But I will just program nasty workouts next week if you do.  Okay I won't.  Happy Friday!

20 Min AMRAP
"Jack"

10 Push Press
10 Kettle Bell Swings
10 Box Hops

October 18 2012

"The Seven"

7 Handstand push ups
7 Thrusters (65/95)
7 Knees to elbows
7 Deadlift (115/ 185)
7 Burpees
7 Kettle bell swing (25/40)
7 Pull ups

There are several modifactions for Handstand push ups! A bit of a crippler... take your time, relax and get through it round by round.

October 17 2012

Hope you are all having a great week! Saw some really cool stuff happening with deadlifts today, a whole lot of PR's (personal records) There is defiantly some serious strength gains happening around here!

For tomorrow....

Run 800m
8 Thrusters
8 Pull ups
Run 600m
6 Thrusters
6 Pull ups
Run 400 m
4 Thrusters
4 Pull ups
Run 200m
2 Thrusters
2 Pull ups

Followed by some fun stuff on the rings. Rest up!

October 16th 2012

We will be hosting a nutrition workshop Saturday November 3 at 11 am.  The workshop is geared towards those looking for information on how and what to eat for there nutritional goals. Be it fat loss or weight gain or to improve performance, this workshop will give you the tools you need to meet your needs! Hope you can join in!

For Tomorrow 
We will be working on Handstand push ups
The Burgener warm up 

WOD
150 Kettle Bell swings for time.  Women 25, Men 40

Bonus;
Deadlift 3 RM 

October 15th 2012

I hope everyone had a great weekend and got some rest.  A little word on rest; as far as CrossFit goes the recommendation is 3 days on 1 day off.  Unfortunately not all of us have that kind of schedule! Whatever your schedule may be, be sure to get at least one if not two rest days in per week.  I chose to listen to my body as for when to take a break from training. In place of my workout on my rest days I like to do something fun with my family like a hike or a walk, maybe take in some Yoga, sometimes I schedule in a long nap.  However you choose to spend your rest days enjoy them, after all you earned it!!


We had some squat cleans for Saturday's workout, lets spend a bit of time going over them to ensure proper form and technique.

We will also work on strict pull ups.  Strict meaning from a dead hang position.  Scary I know :-)

WOD
15 Push ups
10m Run ( about 5 lengths of the gym)
14 Push ups
10m Run
13 Push ups
10m run
.....
All the way down to one push up.

Try to hide your excitement! I love push ups too!

Drop in and check out the 24 Hour Hockey Tournament this weekend.  The tournament started at 7pm tonight and ends tomorrow at 7 pm. Drop off a donation if you haven't already. All the funds go towards the Windy Slopes Health Foundation for a new heart monitor/ pacer for our hospital.  Its for a great cause guys so don't be cheap! 


Skills;
Double unders  
Strict pull ups 
 Ring Dips

WOD
a) 10 Squat cleans every min on the min for 5 min.  

b) Hollow Bodies 

October 12th 2012

Running Warm up

WOD
Run 5 k
Post your time

October 11th 2012

I just made Chia seed pumpkin pudding and I can not get enough of it.... seriously good.  Here is tomorrow workout

Mobility work: Hamstring lengtheners 

Skill: Snatch 

WOD

20 Min AMRAP

5 Box Hop Burpees

10 K.B Swings 

20 Sit ups 

We will finish up with some L sit work. 

October 10 2012

WOD

Look foreword to some shoulder smashing and upper back opening, then;

Kipping Pull up work

WOD

 4 Rounds for time;

21 Deadlift
15 Hang Clean
9 Push press

October 9th 2012

Hope everyone had a wonderful Thanksgiving! Lets work it off with this bad ass workout!

WOD

50 Walking lunges
50 Push ups
50 Double unders
25 Knees to elbows
1 Rope climb
50 Box Hops
25 Overhead Squats
25 L- Pull ups
50 Sit ups