Tuesday April 1 2014

Prep- 20 min

Shoulder mobility work 

Bulletproof shoulders 

5 min double under/ skipping work 

Burgner warm up

Strength-15 min 

Snatch balance

6x2 

* build as you go 

Conditioning- 15 min 

21-15-9 

Doubles 

WBS 14/20 

KBS 35/50 

Recovery- 5 min

Shoulder stretches with band 

Monday March 31 2014

Well the 2014 open has come to an end. 14.5 was a gruelling WOD and I commend each and everyone of you that completed it.  I was absolutely blown away by the strength, both mentally and physically that each of you demonstrated during the WOD.  Keep up the good work and if you can take anything from this years open let it be; It is not how far you have to go but how far you have come!! Looking at the leader board can be humbling, inspiring and down right frustrating.  Please keep Strong and take pride in all of your accomplishments this year! I will have a note pad and a pen out tomorrow.  Please take a moment to write down one thing you accomplished this year, and one thing you want to work on!

We are starting a new cycle this week.  You all had a bit of a taste last week but I wanted to wait until after the open to get back to regular programming.  Be prepared for lots of Olympic lifting components, continued gymnastics work and a bit of running.  We have some team races coming up and its time to get out and brave the lovely Southern Alberta weather.  Come prepared to class with a few layers, we can not beat the weather so we might as well get our and enjoy it!

Saturday am Coffee/Yoga/mobility classes will be starting this Saturday at 9am.  I will be supplying coffee from Harvest so come on in, grab a cup and work on some mobility and Yoga to bring some balance to our CrossFit training.

Prep
3x
20 Glute activation on wall
25 Banded Good mornings
5 Box Jumps

Strength
5x5 Deadlift at 70%

Conditioning
12 Min AMRAP
3 Power clean 105/155 65/95
6 Push ups
9 Box Jump

Recovery
Calf smash
Banded pigeon

Thursday March 27th 2014

The final WOD for the 2014 CrossFit open will be announced tonight (Thursday) at 6pm.. Once again we will be at the gym waiting to see what Castro has in store! Also Friday marks the final open workout for CrossFit Pincher Creek for 2014, lets try and get everyone together for the last week for some hard work and a few cold ones! 

Prep

Shoulder mobility 

Run 1 mile or row 1000m 

5 Strict Burpees 

10 pistols 

20 double unders 

Strength 

Thruster work 

Conditioning

10x 250 m row 

* alternating partners or 1 min rest in between 

Pull up/ HSPU/ Muscle up practice 

Recovery 

Long stretch 

Tuesday March 25th

It's 12:53   and I am waiting for my luggage in the Calgary airport. Jamaica was a great time but I have a feeling this week is going to be a bit of a reality check! 

Prep

3x 

100 singles 

10 inchworm to elbow plank 

5 Deadlift (build as you go) 

Strength

10 Min EMOM 

1-5 Ring rows 

Conditioning 

10 min AMRAP 

1 Deadlift 185/225 

10 doubles 

2 Deadlift 

20 doubles

3 Deadlift 

30 Doubles 

Etc... 

Recovery 

Pigeon pose 

Calf smash 

Monday, March 24, 2014

Most of us have done 14.4 and have one more WOD to go in the Open.  I have had lots of fun watching people do things they couldn't do before the Open.  Heck, even Hudson got some double unders today for his competition, Judy!!  Seeing how far we've come in the last year, gets me excited to see where we will be next year at this time.

Don't hate the messenger--today's WOD is none other than "Cindy."

Prep:
Run 1 mile, Row 1000m, or 50 shuttle runs
dynamic hip/leg stretches

Strength:
10 min EMOM @ 60% of 1 RM
3 deadlifts
2 hang cleans
1 jerk

Conditioning
"Cindy"
20 mins AMRAP
5 pull ups
10 push ups
15 air squats

Foundations
10 mins AMRAP
5 ring rows
10 push ups (on a box or wall if you need to--get full range of motion)
15 air squats

Saturday, March 22, 2014

Prep:
Run a mile
Burgener warm-up

Strength:
Snatch Balance--build up to as set of 5 as heavy as possible

Conditioning:
A.  Max Effort Pull Up/Ring Row
B.  Max Effort HSPU/Push up
C.  Max Effort Muscle Up/Ring Dip
D.  Row 1000m for time

Friday, March 21, 2014

14.4 is definitely a chipper!!  Sue has set the standard pretty high with 152 reps.  Good job, Sue.  If you are coming in tomorrow evening to do the WOD, we will be running a pretty tight ship.  It is a longer WOD, so we will start heats every 15 minutes promptly.  It is your job to warm up however you need to, and to be ready to go at your time.  We only have TWO good rowers, so we will be going 2 at a time--which is going to take a bit of time.  That is why we must be prompt.  Good luck, everyone.  See you tomorrow evening.

Prep:
spend a good 30 minutes warming up how you need to

14.4
14 minute AMRAP
60 calorie row
50 T2B
40 WBS 14lb to 9 ft/20lb to 10 ft
30 cleans 95#/135#
20 muscle ups

Thursday, March 20, 2014

Well, I can't post that date and not acknowledge that my Hudson is 8 years old today.  He's definitely one of my favourite little CrossFitters!!  He and Eric are doing their own "Open" and competing against 500 other kids worldwide.  So proud of these two.

Prep:
Rowing Technique
Test different damper settings
Row without the straps on your feet
practice getting a high pull and keeping the chain tight
NO ROUNDING your back

Strength:
Write down a goal or 2 on the board
Work on those goals while you recover or wait for a rower/treadmill

Conditioning:
Run 5K or
Row 5K
*Record your time

Wednesday, March 19, 2014

I couldn't resist.  That picture made me laugh.  Stepping their way up the leaderboard!

Prep:

mobilize, mobilize, mobilize

hold bottom squat with stick overhead for 2 mins (may be accumulative)

dynamic shoulders

3 rounds of:

25 pass throughs

10 burpees

Strength:

Olympic Total

3 attempts for max clean & jerk (FULL clean with squat)

3 attempts for max snatch (full snatch with squat)

Conditioning:

Row 1000m

50 WBS

30 ring rows

*Rest 2 mins. repeat

Tuesday, March 18, 2014

Lots of PRs today on the CrossFit Total.  Great job everyone!!

Prep:
Foam roll your sore parts
Run 400m or Row 500m

Strength:
10! Pistols/Push Ups (10, 9, 8, 7…and so on down to 1)

Conditioning:
50 double unders
40 pull ups
30 double unders
20 pull ups
10 double unders

For Foundations, triple the double unders for singles and do ring rows for pull ups.

Monday, March 17, 2014

Don't forget to submit your scores if you haven't already.  Must be done by 6:00pm tomorrow night.

Prep:
run 400m
3 round of "Cindy" (5 pulls ups, 10 push ups, 15 air squats)

Strength:
3 times with empty bar
5 deadlifts
5 hang cleans
5 shoulder press
5 back squat

Conditioning:
"CrossFit Total"
3 attempts for find a 1 rep max
back squat
shoulder press
deadlift

*Sum of all 3 is your score--write it down!!

Saturday March 15th 2014

So proud of everyone that has completed 14.3! We saw a lot of PR's and a lot of smiling faces!! This is exactly how the open should be! 

Prep

Roll out your sore bits from yesterday; 

Low back 

Hamstrings 

Calves

Coach's choice dynamic

Skill/strength 

T2B technique or any strength work you missed this week

Conditioning 

2RFT 

400 m Run 

30 Wall ball shots

20 T2B 

10 Burpees 

Recovery 

Banded hamstring stretch 

Thursday March 13th

14.3 will be announced at 6:00 our time! I can not edit to see Stacie Tovar throw down. You know where we will be if you care to watch it with us!! 

Thursday is a rest day for most of you but if you are looking to keep moving and work on some skills we have something for you! If you are looking for a little bit more make up a workout you missed this week. 

WOD 

15 min Run/row skip 

15 min Hsndstand work

15 min Bar Work

15 min mobility and stretching 

Wednesday March 12th 2014

Prep 

5 min cardio of your choice 

3x 

20 wall slides 

10 Push up to side plank 

5 Power cleans- build each round 

Strength/skill 

1-8 Strict pull ups EMOM for 10 min 

Conditioning 

I. 100 double unders for time 

II. "Elizabeth" 

21-15-9 

Power cleans 95/135 

Ring dips 

Foundations 

I. 300 singles for time 

II. 21-15-9 

Power cleans 45/65

Push ups 

Recovery 

Trap smash 

Shoulder stretches with band 

Tuesday March 11 2014

Prep 

Run 1 mile 

3x 

20 Banded good mornings 

10 pass through's 

5 T2B 

Strength 

3x 

1 Turkish get up 

5 KB win ills per side 

10 KBS 

Conditioning

I. 3x 500m Row 

11. Deadlift 2-2-2-2-2 

Recovery

Low back stretches 

Banded against wall

Twists 

Monday March 10th 2014 j

Awesome job to everyone on 14.2!! We had many first overhead squats at 65 and 95#'s and several first chest to bars!!  THIS is what the open is all about! 

Our 10 week squat cycle is up! Enjoy this week as a de loading week and we can have some fun testing next week! 

Prep 

Hip/ ankle mobility

Run 1 mile 

3x 

5 wall balls 

5 pull ups

5 strict Burpees 

Strength

Back squat 

5x5 @ 70%

Conditioning 

7RFT

10 squats 

10 Burpees 

Recovery 

Hollow body holds 

Couch stretch 

Saturday March 8th 2014

Prep 

Foam roll upper back 

Shoulder mobility/ hip mobility 

3x 

30 doubles 

20 Banded good mornings 

5 box jump 

Strength

Front squat 

6x2-3 @ 67% 

Conditioning 

15 min AMRAP 

5 Deadlift 95/135 

10 Box jump 

15 sit ups 

Recovery 

Calf smash 

Couch stretch 

Thursday March 6 2014

CrossFit Pincher Creek is officially part of the Southern Alberta Summer Games! Please mark your calendars for July 3-5th and watch out for a chance to register April 1st! 

14.2 will be announced at 6pm tomorrow night (Thursday) we will be watching it at the gym again, feel free to join us! Also we are planning on running the same heats this Friday as last Friday. If you were away or need to change times it's your responsibility to reschedule! 

Since we never really know what the workouts will be I like to program a skills day for our Thursday WOD's

5 min to warm up however you choose 

Foam roll upper back and lats

Shoulder mobility 

Then; 

5 min at each station

Rowing machine/ Skipping

Rings- muscle ups or dip work 

Rope climb technique 

Pull up bar - Pull ups/ toes to bar 

Barbel work/ Power clean/power snatch 

Stretch, breathe... What will 14.2 bring??

Wednesday March 5th 2014

It is our oh so fabulous Danielle Radvack's birthday today... Please wish her an extra special day if you see her! 

Prep

Run/row/ skip 5 Min

Muscle up progressions 

Barbel complex 

3x 

5 RDL 

5 Power Clean 

5 Jerk 

Conditioning 

WOD 

3 RFT 

30 cal Row

10 Power clean 95/135 65/95 

5 HSPU/ Push ups 

Rest 2 min 

3 RFT

30 double unders 

10 RDL

5 muscle up/ Ring Dip 

Rest 2 min 

3 RFT 

10 Burpees 

10 Lunges is FR position 95/135 65/95

5 CTB 

Recovery

Samson stretch 

Banded pigeon 

Tuesday March 4th 2014

Prep
4x Super man to hollow rock 
20 Scap push ups 
20 Scap pull ups 
Run 1 mile / Row 1000m/ 8 min skip 
5 pull ups 

Strength 
3x
1 Turkish Get up per side 
5 KB Windmills per side 
10 Russian swings 
10 American swings 


WOD
"Fran"
21-15-9
Thrusters 65/95
Pull ups 

Foundations 
21-15-9 
Thrusters 45/65
Ring rows 


Recovery 
Light 500m row 
Tricep Smash 

Monday March 3 2014

Great job to everyone that completed 14.1! I am so proud of everyone that has taken part in 14.1! Weather you completed the workout, judged, cheered, held babies or took picutures each one of you has a part in the open! Unless you are planning on making it to regionals, this should be one of the funnest times of the year for a CrossFitter.  Don't take the workouts too seriously.  Personally; I would love to make it to regionals... someday.  I know right now that my training schedule and balancing a business and a two year old will simply not allow that so I plan on giving my all in the upcoming workouts then sitting back and enjoying some extra time with my awesome community!! 

A few things to highlight from 14.1 so far.....
*MOST of the athletes competing in this years open have never competed in CrossFit ever before.. be proud of yourselves!! 
Judy Tillack got her FIRST double under during 14.1, and 7 more after that! Greg Walter could not double under to save his life but ended up completing 60 double unders!! 
Crag Hallden is participating in the open 4 months after achilies tendon surgery. Way to go Craig 
Miss Jacey Harris is completing in the open just 4 weeks after giving birth to a beautiful baby girl... 
Way to go you guys.  THIS is what the open is all about!! 

*Schedule changes- 7:30pm class now runs Monday - Thursday 

*March fees are due

Prep
Row 500m 
Ido's sqaut routine 
Handstand technique 

Strength 
Back Sqaut- Final Week!! 
5x5 @ 88%

Conditioning 
"Marguerita"
50 Rounds for time 
1 Burpee 
1 Push up 
1 Jumping Jack 
1 Sit up 
1 Handstand 

Recovery 
Shoulder stretches
Super friend bridge/ chest opener 

Saturday March 1 2014

AWESOME job to everyone that has completed 14.1.  We will have a recap on the weekend in tomorrow nights blog post!

Prep
3x
Row 500 m
50 Banded good mornings 
5 Push up to side plank/ side 

Strength 
Deadlift 
5x5@ 70% of 1 RM

Conditioning 
21-15-9
Wall balls 
KBS 

Recovery 
Pec stretch and smash