Tuesday September 1st 2015

Prep
Coach's choice
Burgner Warm up- Dowel 
Burgner Warm up- Bar 

Strength 
10 min EMOM 
1 st- 3-5 Kipping HSPU - go to a deficit if possible 
2nd 3 Hang Power Snatch @ 75% 1RM power snatch 
+
10 min EMOM 
1 st- 1-8 CTB Pull ups/Pull ups 
2nd- 3 Hang Power Clean @ 75% 1 RM Power Clean 

Conditioning
For time; 
21-15-9 
KBS 35/50
Burpees 

Recovery 
Easy walk or row
Lat pull downs x 40 
Shoulder stretches with band 

Monday August 31st 2015

A special Birthday WOD for Wendy!! 

Prep
Coach's choice dynamic 
32 Burpees 
32 Double unders 
32 sec plank 

Strength 
Work to a max weight Turkish get up- try odd objects around the gym to keep this interesting 

Conditioning 
4 Rounds for time 
8 DB Thrusters 35/50 
80 Double unders 
800m Row  

Recovery 
Easy walk or row 
Pec Stretches 

Friday August 28th 2015

There will be no class this Saturday August 29th 2015! 

Prep 
1000m row to warm up 
Coach's choice dynamic 

Strength 
Death by Ring dips  

Conditioning 
3 Rounds of "Barbara"
20 Pull ups 
30 Push ups 
40 Sit ups 
50 Squats 
3 min Rest 

Recovery 
Easy walk or row 
Friday group stretch 

August 27th 2015

Prep
3 Rounds
30 Doubles 
20 Sec HS hold 
10 Beat swings 

Strength 
12 Min EMOM 
1st- 1 wall walk + 2 hip tap OR 20 ft HS Walk 
2nd- 6 V snaps 

Conditioning 
3x800m Run 
* Record each individual time 
** If air quality is too poor to run sub rowing 

Recovery 
Easy walk or row 
Thread the needle 

August 26th 2015

Prep
Overhead prep 
Burnger warm up- Dowel 
Burgner warm ups- Bar 
Skill Transfer- Dowel
Skill Transfer -Bar 

Strength 
Sots Press- Snatch- build to a challenging  set of 5 

Conditioning 
5 RFT 
5 Squat Snatch 65/95/135 
10 Call Row 

Recovery 
Easy walk or row 
Side lying DB powell raises 
Double bully with a buddy or Bar 

Tuesday August 26th 2015

Prep 
Coach's choice dynamic 
Burgner warm up 
3 Position clean 

Strength 
1 Power Clean + 2 Hang Power clean + 3 Front squat 
Build to a max set 

Conditioning 
10,9,8,7,6,5,4,3,2,1 
Lunges/ leg 
Push ups 
Hollow Rocks 

Recovery 
Easy walk or row 
3x 10 Monster walks per leg 
Bretzle- 2 min per side 

Monday August 24th 2015

I came across this article on the CrossFit Lethbridge blog as a repost.  I have read it several times and will probably read it 100 more to remind me to always bring things back to the basics.  

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 some of the things you may want to consider.

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

Prep
800m run 
Coach's choice dynamic 

Strength 
Sots Press- clean, build to a tough set of 5 

Conditioning 
20 min AMRAP 
20 Thrusters 65/95 
20 Pull ups 
20 Burpees 

Recovery 
Easy walk or row 
30 Baned lat pull downs 
Pec stretch 

Friday August 21st 2015

Prep 
Coach's choice dynamic- Broad jump, Ring Dips, snatch high pull 

Strength 
Bench Press- Work to a max 

Conditioning 
3 Rounds 
1 min Wall Balls 14/20 
1 min Rest 
1 min power snatch 55/75 
1 min Rest 
1 min Double unders 
1 Min rest 

Recovery 
Easy walk or row 
Friday Group stretch 

Thursday August 20th 2015

Our good friends Alecia and Kyle are getting married this weekend! Alecia has put up an invitation by the fountain for everyone at CFPC that would like to come out and celebrate with them, please check the poster for details.  Turns out we are kinda fun and you can't have too much fun at a wedding!! 

Prep
Running Drills 
Coach's choice dynamic 

Strength 
3 Rounds 
1-5 Strict HSPU  box, adjust target etc but you MUST get 6" of travel for these to do any good 
10 Sumo KB deadlift to high pull+ American KBS 

Conditioning 
4x600m run 
*Record each individual time 

Recovery 
Easy walk or row 
25 Banded KBS 
Couch stretch 2 min per side 

Wednesday August 19th 2015

Prep
600m Run 
Jerk Werk 
3 Position cleans 

Strength 
Clean and Jerk - In 15 min work to a max 

Conditioning 
100 Burpees for time 

Recovery 
East walk or row 
25 GH Extenttions 
Pec smash 

Tuesday August 18th 2015

Prep
Coach's choice dynamic 
Burgner warm up- Dowel 
Burgner warm up bar 

Strength 
10 min EMOM 
1 Snatch- start light and build as you go by 2.5#  If you fail twice remove weight 

Conditioning 
For time 
10 OHS 55/75 
20 Pull ups 
30 Power Snatch 55/75
40 Box jumps 20/24 
50 Hollow Rock 
60 Push ups 
70 Squats 
80 Doubles 

* 30 min time cap 

Recovery 
Easy walk or row 
Legs up wall- hip stretch 

Monday August 17th 2015

With the Festivus games coming up we thought it would be a great idea to start doing the WODs that are programmed for the competition at our Friday night socials.  The socials will start up again after the September long weekend, mark your calendars and join us whenever you can! Most importantly you NEED to get signed up, it will allow us to have a much more successful competition knowing our numbers so we can plan.  Head over to http://festivusgames.com and sign up NOW! 


Prep
Focused shoulder mobility 
600m run 
Coach's choice dynamic 

Strength 
Strict Press 
1-1-1-1-1 
Weighted Pull ups 
1-1-1-1-1 

Conditioning 
5 RFT 
500m Row 
7 Thrusters 75/115 

* If rowers are an issue we can have some start with conditioning while other do strength or do a 500m run instead. 

Recovery 
Easy walk or row 
Banded lat pull downs x50 
Shoulder stretches with bands 

Friday August 14th

Prep
3 Rounds 
200m row 
1 round "Cindy" 

Strength 
10 min EMOM 
1st- 2 tough Bench Press 
2nd- AMRAP UB Chin ups 

Conditioning 
3 Rounds 
1 min OHS 45/55 
1 min Rest 
1 min step down box jumps 20/24 
1 min Rest 
1 Min Power Cleans- drop every rep 95/135 
1 min Rest 
1 min step down box jumps 
1 min rest 

Recovery 
Easy walk or row 
Friday group stretch 

Thursday August 13th 2015

Prep
1 mile run 
Coach's choice dynamic.  Inch worm/Spiderman Walk/ Bear Crawl 

Strength 
3 Rounds 
5 Bent press/side 
10 Double KB Push press 

Conditioning 
5x 400m run 
*2 min rest between rounds 
** Record individual times 

Recovery 
Easy walk or row 
25 Banded lat pull downs 
Banded pigeon 2 min per side 

Wednesday August 12th 2015

Prep
800m Run 
Burgner warm up- Dowel 
Burgner warm up- Bar 
3 Position Cleans 

Strength 
1 Power clean + 2 Hang Power Cleans x6 sets 

Conditioning 
16 min AMRAP
50 Burpees 
40 Weighted Step overs 35/50 20/24 
30 K2E
20 KBS 
10 Muscle ups or Ring dips or Push ups 

Recovery 
Easy walk or row 
Couch Stretch 2 min per side 

Tuesday August 11th 2015

Prep
Double under practice 
Burgner warm up 
Skill transfer exercises 

Strength 
1 Power snatch + 2 Hang Power Snatch x 6 sets @ 70-75% 
1:30 between sets 

Conditioning 
14.1 
10 min AMRAP
30 Double unders 
15 Power Snatch 55/75

Recovery 
Easy walk or row 
Double bully 

Monday August 10th 2015

Prep
Shoulder mobility 
800m run 
Coach's choice dynamic 

Strength 
Strict Press 
2-2-2-2-2 
Weighted Pull ups 
2-2-2-2-2 

Conditioning 
For time 1-10 
Thrusters 65/95 
Pull ups 
Recovery 
* 10 min time cap 

Recovery 
Easy walk or row 
Sub scap visit 

Saturday August 8th 2015

Prep 
Group run 
Coach's choice dynamic 

Strength 
Work on your weakest lift for 20 min 

Conditioning 
Partner WOD
14 min AMRAP  Alternating partners each round 
7 Wall balls 14/20 
7 KBS 35/50
7 Box jumps 20/24

Recovery 
Easy walk or row 
Group stretch 

Friday August 7th 2015

Prep 
3x 200m run 
5 beat swing
5 Push ups 
10 Lunges 

Strength 
Bench Press 
10 min EMOM 
1st- 3 Tough Bench Press
2nd- AMRAP Chin ups 

Conditioning 
24 min EMOM 
1st- Ring push ups- set rings as low as possible, hips and chest lower at the same time 
2nd- Lungs in front rack 95/135
3rd-10 Lateral Burpees 
4rd- AMRAP doubles
5th- Rest 

Recovery 
Easy walk or row 
Friday group stretch 

Thursday August 6th 2015

* August fees are due 

Prep
1 mile run 
Hamstring mobility 
Running drills 

Strength
3 Rounds 
5 Bent Press / side 
10 Russian KBS 50/70 


Conditioning 
8x200m Run- 1 min rest between efforts 

Recovery 
Easy walk or row 
Couch Stretch- 2 min per side 

Wednesday August 5th 2015

Prep
800m run 
Coach's choice dynamic 
Burnger warm up 
Skill transfer exercise 

Strength 
Build to snatch weight 

Conditioning 
1 Snatch EMOMx12. 6@80%, 6@ 85% 
+
1 Clean and Jerk EMOM x 12. 6 @80%, 6@ 85% 

Recovery 
Easy walk or row 
Legs up wall or rig 

Tuesday August 4th 2015

Prep
Shoulder mobility 
Coach's choice dynamic - Burpee broad jumps, scap pull ups Bear crawl 

Strength 
Strict Press 3-3-3-3-3 

Strict Pull ups 
3-3-3 
* Weighted or scaled to your ability but all sets should be challenging 

Conditioning 
12 min AMRAP
15 box jump 
12 Push Press 80/115 
9 T2B 

Recovery 
Easy walk or row 
Shoulder stretches with band
Double bully 

Monday August 3rd 2015

Heritage Day Hero WOD Monday August 3rd 1t 10am!

"Nate"
20 min AMRAP 
2 Muscle ups/ CTB
4 HSPU/ Push ups 
8 KBS 50/70 or 35/50