There will be no class this Saturday August 30th as we will be hiking in Waterton for Miss Jacey's Birthday. Instead we will be doing the Hotshots WOD on the Holiday Monday at 9am and 10am. Please join us!
Prep
T- spine openers
Pull up progressions
Strength
Find a 1 RM Bench press
Conditioning
in 30 min find the following;
Max HSPU- Strict
Max Ring dips- Strict
Max pull ups
Max Push ups
Max Muscle ups
Thursday 29 August 2013
Wednesday 28 August 2013
Thursday August 29th 2013
Prep
3x
10 Kettle Bell swings
10 Goodmornings
10 Back extentions
Strength
In 10 Min find a 1RM Deadlift
Conditioning
14 Min AMRAP
2 Toes to bar
2 Burpee Box hops
2 Sumo Deadlift high pull 55/75
4 Toes to bar
4 Burpee Box hops 55/75
4 Sumo deadlift high pull
6....
Recovery
Ankle Mobility
3x
10 Kettle Bell swings
10 Goodmornings
10 Back extentions
Strength
In 10 Min find a 1RM Deadlift
Conditioning
14 Min AMRAP
2 Toes to bar
2 Burpee Box hops
2 Sumo Deadlift high pull 55/75
4 Toes to bar
4 Burpee Box hops 55/75
4 Sumo deadlift high pull
6....
Recovery
Ankle Mobility
Tuesday 27 August 2013
Wednesday August 28th 2013
Prep
"Broomstick Mile"
50 Front squats
50 Back squats
50 OH squats
Run 400m
50 Press
50 Push jerk
Run 400m
50 Cleans (full)
Run 400m
50 Snatch (full)
Strength/ Conditioning
In 12 Min find a 1 RM Snatch (full)
Extra
100 Hollow bodies for time
Recovery
Hip openers
"Broomstick Mile"
50 Front squats
50 Back squats
50 OH squats
Run 400m
50 Press
50 Push jerk
Run 400m
50 Cleans (full)
Run 400m
50 Snatch (full)
Strength/ Conditioning
In 12 Min find a 1 RM Snatch (full)
Extra
100 Hollow bodies for time
Recovery
Hip openers
Monday 26 August 2013
Tuesday August 27th 2013
Prep/ Skill work
Goblet squat- 1 Min hold
Burgener Warm up 3x 10 Cleans with an empty bar
10x Cleans with an empty bar
Strength
3x5 Weighted pull ups/ pull up negatives
WOD
in 15 Min;
Run one mile, with the remaining time find a 1 RM Power clean
Recovery
Chest smash
Goblet squat- 1 Min hold
Burgener Warm up 3x 10 Cleans with an empty bar
10x Cleans with an empty bar
Strength
3x5 Weighted pull ups/ pull up negatives
WOD
in 15 Min;
Run one mile, with the remaining time find a 1 RM Power clean
Recovery
Chest smash
Sunday 25 August 2013
Monday August 26th 2013
Everything should be back to normal this week schedule wise. Thank you all for your patience during summer holiday's! We will be doing some testing this week as we have come to the end of a strength cycle. Eat your greens and prove your stuff this week!
Prep
10 Burpees
10 Scap push ups
10 Prone pass thro's
Hold Bottom squat 1 Min
4x
Strength
Find a 1RM Strict press
Conditioing
3 Rounds for time;
50 Wall balls
30 Double unders
10 Dips
18 Min time cap
Recovery
10 Pass throughs
10 Scap push ups
Shoulder stretch with band
Prep
10 Burpees
10 Scap push ups
10 Prone pass thro's
Hold Bottom squat 1 Min
4x
Strength
Find a 1RM Strict press
Conditioing
3 Rounds for time;
50 Wall balls
30 Double unders
10 Dips
18 Min time cap
Recovery
10 Pass throughs
10 Scap push ups
Shoulder stretch with band
Thursday 15 August 2013
August 16th 2013
Prep
3x
20 Double unders
10 Pistols
10 Scapular push ups
Strength
Floor press
3x5
Conditioning
Run 800m
21 Deadlift 225/155
21 HSPU
Run 400m
15 Deadlift 225/155
15 HSPU
Run 200m
9 Deadlift 225/155
9 HSPU
Recovery
Hamstring smash with lacross ball
Hamstring stretch with band
3x
20 Double unders
10 Pistols
10 Scapular push ups
Strength
Floor press
3x5
Conditioning
Run 800m
21 Deadlift 225/155
21 HSPU
Run 400m
15 Deadlift 225/155
15 HSPU
Run 200m
9 Deadlift 225/155
9 HSPU
Recovery
Hamstring smash with lacross ball
Hamstring stretch with band
Wednesday 14 August 2013
August 15 2013
Prep
Running Drills
Strength
HSPU- Progressions
Pull up progressions
Pistol progressions
Conditioning
6 Rounds for Max load
3 Cleans
6 Push press
12 Walking lunges
Recovery
Foam roll legs
Running Drills
Strength
HSPU- Progressions
Pull up progressions
Pistol progressions
Conditioning
6 Rounds for Max load
3 Cleans
6 Push press
12 Walking lunges
Recovery
Foam roll legs
Tuesday 13 August 2013
Wednesday August 14th 2013
Prep
Foam roll
Coach's choice
Strength
Kettle bell work
Conditioning
10!
Snatch
Toes to bar
Recovery
Bully stretch with band
Foam roll
Coach's choice
Strength
Kettle bell work
Conditioning
10!
Snatch
Toes to bar
Recovery
Bully stretch with band
Monday 12 August 2013
Tuesday August 13 2013
Prep
Lunge complex
Strength
Back Squat
WOD
10 Min AMRAP
30 Wall balls
20 Doubles
10 Pull ups
5 Dips
Recovery
Spend 2 min in downdog
Lunge complex
Strength
Back Squat
WOD
10 Min AMRAP
30 Wall balls
20 Doubles
10 Pull ups
5 Dips
Recovery
Spend 2 min in downdog
Thursday 8 August 2013
Friday August 9th 2013
Just a reminder that there will be no 10 am Class this Saturday August 10th! We will be too busy kicking ass at Mud Hero!!
Preparation and Skill
5 Turkish get ups R
10 KB Deadlifts
10 Russian KB swings
10 American KB Swings
10 Goblet Lunges
5 Turkish Get ups L
2x
Conditioning
3 Rounds for Time
20 Walking overhead lunges 45/25
15 Sumo Deadlift to high pull 55/75
10 Box Jumps 20/24
Recovery
Couch stretch 2 min per side
Preparation and Skill
5 Turkish get ups R
10 KB Deadlifts
10 Russian KB swings
10 American KB Swings
10 Goblet Lunges
5 Turkish Get ups L
2x
Conditioning
3 Rounds for Time
20 Walking overhead lunges 45/25
15 Sumo Deadlift to high pull 55/75
10 Box Jumps 20/24
Recovery
Couch stretch 2 min per side
Wednesday 7 August 2013
Thursday August 8th 2013
We have had so many new people walk through our doors the last couple of weeks and after seeing this article at CrossFit Lethbridge I thought it would be a good time for me to re post it. New to CrossFit or well seasoned this is worth the read!
PROGRESS - by Jon Gilson
Editor's Note: This piece was originally published on September 6, 2006.]
Crossfit is extraordinary in its breadth. The physical tasks we undertake are remarkable for their constant variation and immutable intensity.
To the beginning Crossfitter, the sheer size of the curriculum can be daunting. You'll learn Olympic lifts, gymnastics, sprinting, kettlebell swings, medicine ball work, basic nutrition, and a hundred other things. Crossfit has combined these modalities and a good dose of creativity to develop an inclusive model of fitness programming. In an effort to make Crossfit a little easier to deal with, here are the things you need to know to become an elite athlete. Everything else will come with time.
1.) Virtuosity: Do every rep correctly, every time. Virtuosity is the pursuit of perfection. Become a stickler for form, and you will reap the benefits of Crossfit extremely quickly.
2.) Consistency: Get out of bed. Go to the gym. Get in the habit of showing up.
3.) Intensity: Strive to minimize the amount of time you spend resting in the middle of each workout. The less you rest, the stronger you'll become. Your workout times will plummet, and your health will skyrocket. Go hard!
4.) Nutrition: Eat enough calories to support vigorous exercise. Not eating is not a solution. Avoid alcohol, starch, and sugar like the plague. Eat lean meats, vegetables, low-GI fruits, and good fats. Fat is necessary for athletic performance--get it from almonds, avocados, olive oil, and fish oil. The best way to maintain a good diet? Clear all the crap out of your cupboards, and never ever buy it again.
5.) Sleep: Sleep is essential to your athletic development. When you sleep, you heal. Progress is a constant give and take between breaking down and building up--exercise breaks you down and sleep builds you up. Give your body the fuel it needs to heal--lean protein and fat immediately before bed will keep you in a good physiological state to burn fat and build muscle all night long. Sleep at least 8 hours every night. Make it a priority.
6.) Rest: Don't exercise every day. You'll burn out. Schedule rest days after every two or three days of heavy training. You can speed up healing with ice, compression, mobility work, and good supplementation.
7.) Instruction: Spend money on quality trainers, reading materials, seminars, and certifications. A few hundred bucks here and there will accelerate your gains much faster than advice from the counter guy at Gold's.
8.) Comfort: Stray from the known path. Approach new skills as an opportunity to learn, not an opportunity to fail. The best athletes in the world spend all day working on their weaknesses, not reinforcing their strengths.
9.) Goals: Write everything down. Set goals and work to meet them every day. Look back over your progress, and change what needs to be changed.
10.) Stress: Your body doesn't distinguish between training stress and life stress. Minimize life stress to maximize your progress.
None of this is earth-shattering. Incorporate these tenets in your training, one by one. Follow them 90% of the time, and you'll find yourself at the top of the scoreboard each and every week.
To the beginning Crossfitter, the sheer size of the curriculum can be daunting. You'll learn Olympic lifts, gymnastics, sprinting, kettlebell swings, medicine ball work, basic nutrition, and a hundred other things. Crossfit has combined these modalities and a good dose of creativity to develop an inclusive model of fitness programming. In an effort to make Crossfit a little easier to deal with, here are the things you need to know to become an elite athlete. Everything else will come with time.
1.) Virtuosity: Do every rep correctly, every time. Virtuosity is the pursuit of perfection. Become a stickler for form, and you will reap the benefits of Crossfit extremely quickly.
2.) Consistency: Get out of bed. Go to the gym. Get in the habit of showing up.
3.) Intensity: Strive to minimize the amount of time you spend resting in the middle of each workout. The less you rest, the stronger you'll become. Your workout times will plummet, and your health will skyrocket. Go hard!
4.) Nutrition: Eat enough calories to support vigorous exercise. Not eating is not a solution. Avoid alcohol, starch, and sugar like the plague. Eat lean meats, vegetables, low-GI fruits, and good fats. Fat is necessary for athletic performance--get it from almonds, avocados, olive oil, and fish oil. The best way to maintain a good diet? Clear all the crap out of your cupboards, and never ever buy it again.
5.) Sleep: Sleep is essential to your athletic development. When you sleep, you heal. Progress is a constant give and take between breaking down and building up--exercise breaks you down and sleep builds you up. Give your body the fuel it needs to heal--lean protein and fat immediately before bed will keep you in a good physiological state to burn fat and build muscle all night long. Sleep at least 8 hours every night. Make it a priority.
6.) Rest: Don't exercise every day. You'll burn out. Schedule rest days after every two or three days of heavy training. You can speed up healing with ice, compression, mobility work, and good supplementation.
7.) Instruction: Spend money on quality trainers, reading materials, seminars, and certifications. A few hundred bucks here and there will accelerate your gains much faster than advice from the counter guy at Gold's.
8.) Comfort: Stray from the known path. Approach new skills as an opportunity to learn, not an opportunity to fail. The best athletes in the world spend all day working on their weaknesses, not reinforcing their strengths.
9.) Goals: Write everything down. Set goals and work to meet them every day. Look back over your progress, and change what needs to be changed.
10.) Stress: Your body doesn't distinguish between training stress and life stress. Minimize life stress to maximize your progress.
None of this is earth-shattering. Incorporate these tenets in your training, one by one. Follow them 90% of the time, and you'll find yourself at the top of the scoreboard each and every week.
Jon Gilson is the founder of Again Faster.
PrepHandstand walk progressions
Pull up negatives
Pistols
Strength
Snatch
Conditioning
10 rounds for time
10 Double unders
10 Burpees
Recovery
Ankle mobility
Tuesday 6 August 2013
Wednesday August 7th 2013
Prep
3x
10 Doubles
10 Wall balls
10 T2B
Strength
Back squat
Conditioning
10 AMRAP
200m Sprint
5 Deadlift 155/185
Recovery
Spend some time on your hammies!!
3x
10 Doubles
10 Wall balls
10 T2B
Strength
Back squat
Conditioning
10 AMRAP
200m Sprint
5 Deadlift 155/185
Recovery
Spend some time on your hammies!!
Monday 5 August 2013
Tuesday August 6th 2013
Awesome job to everyone that completed "31 Hero's" today. An incredibly tough WOD for an incredibly tough group of people!
Prep
5 Pull ups
10 Push ups
15 Air squats
Strength
Shoulder press
Conditioning
1 Hang clean + 2 Front squats EMOM for 10 min
105/155
Recovery
400m jog
Foam roll legs and hips
Prep
5 Pull ups
10 Push ups
15 Air squats
Strength
Shoulder press
Conditioning
1 Hang clean + 2 Front squats EMOM for 10 min
105/155
Recovery
400m jog
Foam roll legs and hips
Sunday 4 August 2013
Monday August 5th 2013
Hero WOD's at 9am and 10am for the holiday Monday
AMRAP in 31 minutes:
8 Thrusters (155/105)
6 Rope Climbs*
11 Box Jumps (30/24)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a medicine ball (14/20). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps
*Sub 6 pull-ups for 1 rope climb
Thursday 1 August 2013
August 2nd 2013
Just a reminder that August bills are due
Also we will be putting in a supplement order on Saturday so if you need anything, let us know!
Prep
5 Turkish get up Right
10 KB Deadlifts
10 Russian KB Swings
10 American swings
10 Goblet sqauts
5 Turkish Get ups Left
2 x with a partner
Conditioning
Partner WOD
200 m Run
20 Weighted push ups
2x length of gym handstand walk
20 squats with med ball behind back
* if med ball is dropped imediate 5 burpee penalty
200 m run
* This workout will all be done with a medicine ball 14/20
Extra
100 Hollow bodies for quality
Recovery
Roll IT bands and stretch extra
Also we will be putting in a supplement order on Saturday so if you need anything, let us know!
Prep
5 Turkish get up Right
10 KB Deadlifts
10 Russian KB Swings
10 American swings
10 Goblet sqauts
5 Turkish Get ups Left
2 x with a partner
Conditioning
Partner WOD
200 m Run
20 Weighted push ups
2x length of gym handstand walk
20 squats with med ball behind back
* if med ball is dropped imediate 5 burpee penalty
200 m run
* This workout will all be done with a medicine ball 14/20
Extra
100 Hollow bodies for quality
Recovery
Roll IT bands and stretch extra
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