Saturday June 29th 2013

Strength 
Work on your weakest lift for 20 min 

WOD 
21-15-9
Med ball cleans 
Knees to Elbows 

Recovery 
Couch stretch 2 min per side 

June 28th 2013

Strength 
Snatch Balance 5x3

WOD
3 RFT
10 Power snatch 65/95
20 Lateral hops 

Extra 
50 V-snaps for time 

Recovery 
Untangle your hamstrings 

Thursday June 27th 2013

Skill 
Kipping HSPU

WOD
In one minute find your max in the following exercises
a) K2E
b) Ring dips 
c) HSPU
d) Pull ups 

Repeat twice with one minute rest between exercises, 2 min rest between rounds.

Recovery/ mobility 
 Shoulder smash 

Wednesday June 25, 2013

Bring your running shoes and cross your fingers for nice weather.

A) Front Squat 5x10
       2@50%
       2@60%
       1@70%

B) For Time:

     Run 400m
     40 pushups
\    Run 400m
     40 air squats
     Run 400m
     40 burpees
     Run 400m
     40 Lunges

C) Recovery:
 
      Couch stretch each leg 2min
 
   

Tuesday June 25th 2013

We will be doing two workouts on Monday July 1st.  One at 9am and one at 10am, of course it is a holiday so we will be doing a Hero WOD.  There will be a minimum of a $10 fee for participants with ALL the proceeds going toward those affected by the flooding.  Please come out, donate to a great cause and work hard! 

For tomorrow;

Strength 
Strict press 5x10
1 set @ 40%
1 Set @ 50% 
1 Set @ 65%
1 Set @ 70%
1 Set @ 80% 

WOD 
13.2
5 Shoulder to overhead 75/115
10 Deadlifts 75/115
15 Box jumps 20"/24"

Recovery 
Low back release 

Monday June 24th

It was a crazy weekend around our house, and I may have gotten a little off track with my workouts and diet.. back on track this week.  We will be doing a nutrition challenge starting after the July long weekend, hopefully this will help us stick to our goals this summer!

Strength
2 Squat snatch EMOM for 10 min 

WOD 
1 Burpee
50 Doubles 
2 Burpees 
45 Doubles 
3 Burpee
40 Doubles 
4 Burpees
35 Doubles 
5 Burpee 
30 Doubles 
6 Burpees
25 Doubles 
7 Burpees 
20 Doubles 
8 Burpees 
15 Doubles 
9 Burpees 
10 Doubles 
10 Burpees 
5 Doubles 

Recovery 
Calf smash 

I just want to say that I am proud of the products we are delivering from CrossFit Pincher Creek.  Each one of you is improving in strength and movement and it is so great to see.  Continue to take pride in what you do, from the way you move to the way you put the bumper plates away (hint) ! 

Strength 

Spend 10 Min working on Deadlifts, if you feel good work up to a one rep max

WOD

12 Min AMRAP 

3 Cleans 95/135

6 push ups

9 Sit ups 

Recovery 

Spend 10 min stretching out and rolling at the end of your workout today. 

Thursday June 20th 2013

Thank you all so much for the birthday wishes! 

Strength 
Back squat 5x10

WOD
21-15-9
KB Swings 35/50
Box Hops 18/24

Recovery 
Shoulder mobility!! We need it! 

June 19th 2013

Strength

Tabata Pull ups 

WOD

Barbell Complex 

1 Clean

2 Hang cleans 

3 Front squats 

2 Push press 

2 Push jerk 

Recovery 

Spend 2 min in couch stretch 

June 18th 2013

Regional's 2013 Event 5- Modified 

100 Doubles 
50 Handstand push ups
40 T2B
30 Shoulder to over head 100#/165# 
20 Walking lunges with bar in front rack position 

Monday June 16th 2013

Strength
Snatch 

WOD
10 Snatch 65/95
400m Run 
20 Snatch 65/95
400m Run 
30 Snatch 65/95
400m Run 

Recovery 
Low back release 

After spending a weekend at the CrossFit Regionals I have been doing some thinking about what CrossFit is, and what is not.  Now this may seem like a bit of a rant to you, and in all honesty it sort of is.  First off CrossFit is not a fad, it has been around for over 15 years and is growing at an amazing rate for a good reason.  CrossFit is however a way of life, and when followed properly has a posative impact on all areas of your life.  CrossFit is NOT working out on you own listening to your ipod DOING CrossFit workouts that you have taken off a website or white board.  CrossFit IS getting your ass to class and working out with a community of people, suffering with them and encouraging everyone along the way.  CrossFit is NOT skipping workouts because you dont't "feel like it" or you are not good at it.  Seriously? Shut up and fucking run, snatch, overhead squat what ever you suck at.   If you cheat in your workouts, you cheat in life and that is a sign of a weak individual that will never fufill  there dreams. Ya I just said that.  To those of you that are working your ass off and embodying all that CrossFit is, props to you, keep setting a great example, it does not go unnoticed! Put everything you have into what you do, weather it is doing a burpee or washing the dishes.  Hold yourself to a higher standard and achieve more than you thought possible.  Todd Widman of CrossFit Headquarters said to our team this weekend, "CrossFit is trying to change the world, we are trying to make it a better place." These words will never leave me,  I am dedicated to building a strong confident community of individuals that will accept nothing but the very best.  

Strength 
Deadlift 
In 10 min find a 1 RM 


WOD
Tabata of 
HSPU
Pull ups
Ring dips
Mod GHD sit ups 

Recovery 
Spend 2 min in pigeon pose  

Thursday June 13 2013

Well attending regionals was much more than I expected and I am finally home.  Can't wait to catch up with everyone!

Strength 
OHS
5-5-5-5-5

WOD
20 OHS
15 T2B
20 Lateral jumps 
15 OHS
10 T2B
20 Lateral jumps 
10 OHS
5 T2B
20 Lateral jumps 

Recovery 
2 Min couch stretch 

June 12, 2013

I know running isn't everyone's favourite WOD, but we really do need to embrace the things we hate, so that we can get better at it.  Running isn't my favourite either, but I am determined to get better at it, so that I can enjoy it more.

STRENGTH:
Clean & Jerks
2-2-2-2-2  Try to get as close to your one rep max as possible.  This should be a heavier lifting day.

WOD:

3 RFT
5 clean AND jerks
10 air squats

*the twist is that every minute on the minute during the WOD, you must stop and do 3 burpees and then carry on where you left off.

June 11, 2013

Work was done today!  Good job.  The board was crazy full.  Way to go!


WOD

Run outside for 30 minutes

*Bring your phone or a watch and go for a 30 minute run.  Run where you like--but you have to run for 30 minutes.

When you get back to the gym, work on a skill that you need to work on.

June 10, 2013

Our fearless leaders will be back on Wednesday, and I know they are coming back refreshed and ready to teach us some great stuff.  TWO MORE days.  It's been awhile since we've done this little beauty, so happy Monday everyone!

WOD:

The Seven
 7 RFT

7 HSPU
7 Thrusters
7 K2E
7 Deadlift
7 Burpees
7 KB Swings
7 Pull Ups

* I don't have my journal in front of me, so if someone could look in their journal for prescribed weights for guys and ladies and put that on the board it would be great!

June 7, 2013

Strength:
Push Press 10-10-10

WOD:
21-15-9
Box Jumps
HSPU

*with a twist--20 double unders after each set.  21 box jumps and HSPUs then 20 DUs.  15 Box Jumps 15 HSPU then 20 DUs.  9 box jumps 9 HSPU then 20 DUs.

June 6, 2013

I hope everyone saw some improvements in there 13.1 today.  I didn't quite get to what I wanted, but I did improve.  And I am not hating burpees nearly has much as I used too.  Maybe I will feel that way about running soon--just keep doing what you hate and get better at it!

Strength:
Front Squats  3-3-3-3-3.  65%-65%-75%-75%-85% (of one rep max)

WOD:
20 thrusters 95/55#
10 KBS 35/50#
15 thrusters
20 KBS
10 thrusters
30 KBS

June 5, 2013

Ok, so don't shoot the messenger here, but we are doing 13.1 today.  I can't wait to see how much we've improved in the past 3 months.  So, here it is....

17 min. AMRAP

40 burpees
30 snatches 45/75#
30 burpees
30 snatches 75/135#
20 burpees
30 snatches 100/165#
10 burpees
as many snatches as possible at 120/210#

Strength:

Find a one rep max for your snatch

June 4, 2013

Strength:

Spend 10 minutes working on Sumo Deadlift to High Pull.  Work on getting hips fully extended and a quick pull once your hips are extended.

Skill:

Muscle Up and Muscle Up Progressions

WOD:

3 RFT
15 Sumo Deadlift to High Pull (55#/75#)
Run 400 M.

June 3, 2012

Strength:
3x5 bench press (85% of 1 rep max)

WOD:
8 min AMRAP

5 ring dips
7 push ups
9 pulls ups