Friday November 1 2013

I would really like to see everyone doing a bit more focused mobility. I see lots of you coming to class and hanging out with the foam rollers,sitting on them chatting etc...  that is awesome but lets put them to use! I will try to get in the habit of posting a mobility exercise each day to bring some focus to your "social foam rolling session" at the beginning of each class. How we prepare for each class matters!! 

Mobility 5 Min 
T-spine opener 
Foam roller + Oly bar Snatch position 

Prep 10 Min  
10 Turkish get up 
10 KB Deadlift 
10 KB Snatch (5 per side)
10 Single arm OH squat (5 Per side) 

Strength 10 Min 
In 10 Min find a 1RM Snatch 

Conditioning 12 Min 
12 Min AMRAP
6 KB Burpee
6 Box Jump 
6 T2B 


Recovery 10 Min 
Calf smash 
Bi/Tri smash 

Thursday October 31st

Below is a link to the Battle on The Boarder Competition.  Please let your coach's know if you are interested in taking part in this competition! 

 http://www.youtube.com/watch?v=19Rg8QnX6yU

Prep 
Ankle smash/ mobility 
Static Hangs 
Static handstand holds 

Strength/ Skill 
Find a max height box hop 

Conditioning
2x 1 Min AMRAP 
A) HSPU/Static Holds/ Push ups 
B) Pull ups 
C) Box hops 20/24
D) Muscle ups/ Ring Dips 

* 1 Min rest between exercises 

Recovery 
50 Hollow rocks 
Roll out legs/ IT bands 

Wednesday October 30th 2013

Prep 
3x
10 KB Clean and jerk 
8 Good Mornings 
6 Sit ups 

Strength 
In 10 Min find a 1RM Clean and Jerk 

Conditioning 
18 Min AMRAP
60 Doubles 
12 Wall Balls 
9 Hollow Rocks 
3 Pull ups 


Recovery 
Calf/ Ankle mobility 

Tuesday October 29th 2013

Just a reminder that we are testing this week.  MOST of our efforts should go into the strength component of our workouts, the conditioning WOD's themselves should be fairly easy this week and we will focus on quality of movement and will likely not spend much time gasping for air.  Take the time this week to move better- after nutrition it is the foundation of CrossFit! 

Prep
2x
10 Pass through's 
10 Overhead squats
Partner shoulder smash 20/ side  

Strength 
Find a 1RM Strict press 

Conditioning 
3 RFT
10 Ring rows
20 Walking lunges in the front rack position 65/95
30 KBS 35/50

Recovery 
Bully stretch with band
Oly bar shoulder smash 

Monday October 28th 2013

Hope everyone had a great weekend... looks like winter has begun! A testing week this week.. lets see where we are at! 

Prep
25 Wall squats 
25 Wall slides 
Bottom squat position 1 Min

Strength 
In 10 Min find a 1RM back squat 

Conditioning 
EMOM for 10 min - Odd- 5 Push ups, Even- 5 Pull ups 

Recovery 
Couch stretch 2 Min per side 

October 25th 2013

A few things to note today!! 

First off Keelan got his first muscle up today!!! Congrats Keelan.. plenty more to come!

Also Danielle Radvack has had one of her recipes published in Oxygen Magazine, while this is no surprise to anyone that had tried one of Danielle's creations we are SO proud of her.  Way to go Danielle! The recipe can be seen here http://www.oxygenmag.com/nutrition/mojito-protein-shake/

There is a pool going to Honor Craig's Achilles... growing facial hair until he can do his first two footed air squat!! There will be some lucky ladies around CFPC!! If you want to sign up please let me know.  There will be a $20 buy in, half the winnings will go to the one with the best moustache... the other half goes toward Craig's beer fund! 

Prep

Running drills 

Sotts press with dowel 

Work on O.H squat 

Strength 

Push up breathing ladder 

Conditioing 

5 RFT

Run 400m

9 Overhead squats 65/95

9 Burpees 

Recovery 

T-Spine mobility 

Thursday October 24th 2013

Prep 
100 double unders 
Kipping work 
5 Wall walks 
5 Hip Kip- rings 

Strength
L-Pull ups/ Pull up negatives/ Banded pull ups 

Conditioning 
5 Rounds for Quality; 
5 Strict T2B
5 Strict HSPU- Deficit if you are feeling saucy 
5 Muscle ups/ Ring dips 

Recovery 
50 Hollow rocks
.Hip stretch with band

October 23 2013

Did you see us kicking butt on the Pincher Creek Echo website? 

Prep 

10 Turkish get ups 

10 Russian KBS

10 American KBS

10 Single arm snatch 

Strength 

Work on Olympic snatch for 10 min 

Conditioning 

30 SDHP 65/95

10 T2B

5 Ring dips 

20 SDHP 65/95

10 T2B

5 Ring dips 

10 SDHP 65/95

5 Ring dips 

Recovery 

Alexander shoulder stretch against wall 

Tuesday October 22 2013

Prep 
2x 
10 Deadlift 
10 Power clean 
10 Front squat 
10 Push press 

Strength 
Sots press 
5x5

Conditioning 
10 Min AMRAP
2 Power cleans 95/135
4 Push ups 
6 Pistols 

Recovery
Spend more time recovering... Mobility work has gone out the window for most of you.  Its easy to get in the habit of running out of the gym without cooling down or stretching.  Let make an effort to start class on time, so we have time at the end to mobilize!! 

Monday October 21 2013

What an awesome weekend! I was starting a list of people to thank for this weekends success but it turns out that everyone of you played a huge role in the weekends festivities weather you were there or not! It was such a blast to watch each of you compete, to achieve more than you thougth possible, and to cheer for each other.  I can not wait until the next competition or event at CFPC!! 
With all that said Workout 3 for the weekend ended a bit tragically when Craig stepped off the box and blew his Achilles tendon.  All you CrossFit hatters that secretly  read this because you are creeps are going to have a hay day with that one.. enjoy!! There is much more to the story with that but I will let Craig or Marcy explain that one.  Please send him as many healing vibes as you can... I am pretty sure he needs them.  I think we are able to cover most of Marcy's classes this week but if she is running a bit late or can not make it please be understanding.  She now has four kids to care for!! 

For those of you unable to make it this weekend, here are the final placings 

Men's A 
1. Jeff (Arizona) Price 
2. Keelan Unruh 

Ladies A
1. Destini Jackson
2. Marcy Hallden 

Ladies B
1. Carole Goodreau
2. Connie Joss and Colleen Brady 

For Monday; 
Prep 
Roll out your sore bits.  
20 Overhead walking lunges with dowel 
10 Push ups 
5 

Strength 
Work on Front squat for 10min but do not exceed 70% of your 1 RM

Conditioning  
Run 400m
5 Man makers 25/50 
Run 400m 
4 Man makers 
Run 400m 
3 Man makers 
Run 400m 
2 Man makers 
Run 400m 
1 Man maker 
* We are on a de-loading week this week so please don't go any heavier.. enjoy it.. you never know what next week will bring

Recovery 
Shoulder smash 

Saturday October 19th 2013

I am completely overwhelmed with gratitude for all that participated, volunteered and cheered tonight!What a fun workout!! Rest big tonight and get ready to hit it hard tomorrow!!

Workout 2 
In 10 Min find a 3RM deadlift
Rest 2 min. then;

Workout 3
"Run Jackie"
Run 800m 
50 Thrusters 45#
30 Pull ups/ Ring rows

Workout 4
21-15-9
Push press 65/95    45
Box hops 20/24       20

Kids WOD will be at 2:30.. stick around, eat some food and cheer for the little warriors!! 

Friday October 18th 2013

The competition starts today!  I know a lot of you are very nervous, and very excited at the same time! I am so proud of everyone that signed up to compete this weekend you will all be so glad you did.  I have talked to so many people about the competition, some that do CrossFit and some that do not.  People that don't do CrossFit can not seem to understand why we would compete against each other and have a hard time fathoming working there tail off for "fun".  The difference is we are CrossFitters.  As a coach and the owner of this business, my goal is not just to help you become more fit or skinny or super huge, its to help you reveal the very best version of yourselves.  Discipline, integrity, honesty and community are all a part of CrossFit. With out being biased I will say, anyone can walk into a gym with headphones, plunk away on the treadmill for 30 min do some bicep curls and feel happy with themselves for getting there workout in.  There is nothing wrong with that but as CrossFitter's we walk into the gym not knowing what to expect, we have the discipline to face our fears, finish workouts we never thought we could and work and work and work on our weaknesses until we master them. That takes a certain type of person.  Most people run from there fears, cripple themselves with the words can't and are always looking for the easy way out.  As you all know, there is no easy way out, life is hard.  CrossFit is hard.  And I commend each of you reading this from the bottom of my heart for the ability to be honest with yourselves, and at the end of the day be able to say, I have nothing left, I gave everything I had.   Let have a wicked weekend everyone!! 

For tomorrow;

50 Doubles 

40 KB Swings  35/50

30 WBS 14/20

20 Bar Facing Burpees 

10 Shoulder to overhead 85/125

20 Barfacing burpees

30 WBS

40 KBS

50 Doubles 

Good luck!! 

Thursday October 17th 2013

MOST of you will be resting today in preparations for this weekends competition. I have programmed some easy WOD's for today and tomorrow to allow you all time to rest but still work on skills before the weekend.  Please come out and cheer us on this weekend if you can! We will have some free food and a beer or two for the competitors ($10 for non competitors) as well as a couple of great prizes for first and second place finishers in both A and B division. If you are unsure of your heat please check yesterday's post!   

Prep
2X
10 Pistols
15 Push ups 
20  O.H Squats with wooden dowel 

Strength 
Work on snatch for 10 min (Olympic)

Conditioning 
A) Work on pull ups for 5 Min.  Find a max rep
B) Work on HSPU for 5 Min. Find a max rep
C) Work on Muscle ups/ Rig Dips for 5 min. find a max rep 

Recovery 
Stretch and foam roll extra looong 

Wednesday October 16th 2013

Alrigght! A few of you have been waiting paitnetly to see the workouts for our competition this weekend.  First a few things on how the competition will run.  First you will be responsible for your own warm up, come in early and take some time to get warm and understand the movement standards for the workout.  Each competitor will have a judge that will ensure each rep is legit and that proper reps are counted.  This is a FUN competition, but it is still a competion and therefore we need to have certain standards that MUST be met in order to keep things fair.  Do not question your judge, they are not paid enough to put up with bad attitudes and chances are I will always side with them! There will be four workouts, 1 Friday night, 3 Saturday.  We hope to have everything finished up by 3pm on Saturday afternoon.  Beef on a bun and a few snacks will be around free to competitiors, $10/ plate for spectators.  

The heats will be as follows;

Heat 1 

Friday 5:00pm

 Saturday 9:30 am

 Saturday 1:00 pm

Forrest (A)

Carole (B)

Jaime (B)

Sue (A)

Kieran (A)

Heat 2 

Friday 5:30 pm

Saturday 10:10 am

Saturday 1:15 pm 

Heather (B)

Judy (B)

Leanna (A)

Becky (B)

Brandi (B)

Heat 3

Friday 6:00 pm

Saturday 10:50 am

Saturday 1:30 pm

Marcy (A)

Colleen (B)

Paula (A)

Chris (A)

Keelan (A)

Heat 4

Friday 6:45

Saturday 11:30pm

Saturday 1:45 pm

Wendy (A)

Connie (B)

Kim (B)

Destini (A)

Jason (A)

Craig (A)

Arizona (A)

Workout 1

50 Doubles              B- 200 Singles 

40 KB Swings         A 35/50        B 20/35   

30 Wall Balls           A 14/20 10Ft      B 14/20 9 ft target 

20 Bar Facing Burpees 

10 Clean and Jerk  A 85/125      B   65/95

20 Bar Facing Burpees

30 Wall Ball Shots 

40 KBS

50 Doubles 

* 22 Min Time cap 

Workout 2

In 10 Min find a 3RM Deadlift 

Rest 2 Min then;

Workout 3

"Run Jackie"

Run 800m

50 Thrusters 45#'s

30 Pull ups   B- Ring rows 

*15 Min Time cap 

Workout  4

21-15-9 

Push Press A 65/95 B 45/65

Box Jumps 20/24 

Heats will start on time so go to the washroom, chalk up and DO NOT BE LATE!! 

Tuesday October 15 2013

Thank you to everyone that came out to help our this weekend!! We did some major work around the gym to make room for things to come! We also had a huge turn out for the "Filthy Fifty" today, 15!! This will be our last hard workout this week as we have our annual competition next weekend.  Competition workouts and heats will be posted tomorrow... stay tuned!

Prep
Turkish get up 
Sots Press 

Conditioning 
"Frun"
5 RFT
Run 400m
9 Pull ups
9 Thursters 65/95 

Recovery 
Hip stretch with band 

Monday October 14 2013

Happy Thanksgiving everyone! We will be doing the "Filthy Fifty" tomorrow morning at 10am... join us if you can! 

Friday October 11 2013

Just a reminder to those of you that singed up for the work bee this Saturday... THANK YOU! The task priority's are to;
A) Remove all four mirrors from the east wall and repaint
B) Paint a 9 ft target on the east wall
C) Build 3-5 new plyo boxes 
D) Build some new wooded plates that will not be dropped! 
E) Re vamp the bulletin board and do a few touch ups  around the gym
F) "Sally up" at 3pm
G) Enjoy a few beers on us and possibly some pizza if you have the time! 

Can we fit it all in? Its a 3 hour AMRAP 

For Tomorrow;

Prep
T Spine mobility 
5x 
10 Doubles unders 
10 Single arm snatch 
Strength 
7x2 Olympic Snatch- Building as you go

Conditioning 
10 RFT
2 Olympic Snatch 
4 Pull ups 
6 Push ups 
8 Air squats 

Recovery
 Foam roll 

Thursday October 10th 2013

Prep
Static bar hang-  
Static hold- HSPU 
Bottom squat postion 620.
Strength
Sots Press 
3-3-3-3-3
Conditioning 
Pull ups 
HSPU/ Push ups 
Muscle ups/ Ring dips 

Recovery 
Shoulder smash 

Notes 
* Scale movements as needed, there is always something to work on. 

Wednesday October 9th 2013

Prep 
T- Spine/ shoulder prep
Pass through
Scap push ups 

Strength 
Overhead squats 
3-3-3-3-3
AHAP

Conditioning
50 Doubles 
30 T2B 
50 Doubles 
20 T2B 
50 Doubles 
10  T2B


Recovery 
Calf smash

Tuesday October 8th 2013

Prep 
Running drills 
5 Box hop 
Ankle MOB

Strength 
Hang Snatch 
3-3-3-3-3
* Build as you go 

Conditioning 
25 Min AMRAP 
Run 400m
5 Burpee Box hop 
10 Push press 65/95 
15 WBS

Recovery 
10 Pass through 
10 Good mornings 
Groin stretch 

Friday October 4th 2013

Prep 
2X
5 Pull ups 
10  Shuffle Steps 
15 Scapular Push ups

Strength 
Work on clean and jerk for 10 Min 

Conditioning 
3RFT
Run 400m
20 Pistols

Recovery 
Hip openers with band 

Thursday October 3 2013

Prep 
Shoulder Mobility 
Hip prep 

Strength 
Push Jerk 

Conditioning 
15 Min- AMRAP
25 T2B
20 HSPU
20 Pistols 
10 L- Pull ups 
5 muscle ups 

Recovery 
Bully Stretch with band