Might as well get started with box hops.... 

WOD
Run 400 m
21 Box Hops
Run 400m 
15 Box Hops 
Run 400m 
9 Box Hops

I have just finished the CrossFit Judging course and am part way through a mobility seminar with Kelly Startett.  The information in these two courses has been fascinating and with it you should expect a whole new demand from me as a coach.  That may scare some of you knowing there will be several more NO REPS but the reality is I am not doing this to be a dragon master. I am doing this to help you preform better, weather that be in your next race or into your retirement.  Doing CrossFit properly pulls out ALL of our in inefficient movement patters and its my job to not allow you get away with crappy movement patterns. After all   that is not allowing you to unleash your full human potential!! If you are reading this and doing the WOD's on your own thinking you are doing CrossFit; you are wrong.... SO WRONG.  Spend more time moving better and I assure you you will be amazed at what you are capable of lifting, throwing, moving and  doing.  

Tomorrows WOD 

15 Min AMRAP 

5 Push press 
10 Toes to bar 
20 Double unders 

January 30th 2013

Everyone kicked butt today with "The Seven." I was amazed at everyone that pushed through this workout.  It is a rare thing to see so many people in one room with so much dedication, loyalty and integrity.  Could it be CrossFit that bring out these qualities? 

For tomorrow I think you will all be happy to see something a little lighter :-)

A) 5x3 Overhead Squat 

B) EMOM for 10 min

10 Pistols

5 Pull ups 

1 HSPU 

January 29 2013

"The Seven"
7 Rounds for time of; 

7 Handstand Push ups
7 Thrusters #135
7 K2E
7 Deadlift # 245
7 Burpees 
7 KB Swings 
7 Pull ups

Bring your game faces this hero WOD takes some hard work and dedication.  

I hope you all had a great weekend! A huge thank you to Runner's Soul for coming out and sharing their knowledge, the next time we need running gear of any sort we know who to talk to!  For everyone that joined in on the run, great job! Jacey and I both agree we need to do that more often! 

WOD
A) 100 Double unders for time 
B) 100 Push ups for time 
C) 100 Squats for time
D) 100 Kettle Bell swings for time 

We will take a 2 min break between exercises. 

January 25 2013

I think a few of you are planning to meet up tomorrow at 11:00 tomorrow am for a WOD.  Its so great to see so many awesome friendships building through CrossFit! I wish I could join you all at 11 but I am off to teach Yoga at Canyon School which is a lot like a WOD! 

A little running in the am.. make sure you layer up! 

5 Rounds for time of; 

Run 400 m

20 Burpees

15 Bent over row 

We have Runner's Soul coming out this Saturday to do a workshop and answer any questions you may have.  They will be discussing the different types of shoes out there, technique and running injuries.  They have also offered to do fittings for any one that is interested.   The workshop starts a 2:00 and we will follow it up with a fun run afterword.  Everyone that attends the workshop will be entered to win a FREE pair of shoes!!

For tomorrow;

"Cindy"
20 Min AMRAP
5 Pull ups
10 Push ups
15 Air Squats 

January 23 2013

Great job today and thank you so much for your patience with the school group that came in.  A big thank you to Marcy , Nikki and Jill for helping out and giving some pointers. 

For tomorrow;
A) 10 min AMRAP
10 KB swings 
5 Burpees
2 Ring rows 

B) 10 min AMRAP 
Rope climb 

We have a school group from Crowsnest Pass coming in to learn about CrossFit tomorrow.  The first group is coming it at 9:30 and I thought it would be good for them to catch the tail end of the morning class so they can see first hand what CrossFit is all about and how it differs from the more traditional style of training.  Fuel up and lets show these kids what we've got with the CrossFit Total!

Find a one rep max for the following;

Back Squat 

Press 

Deadlift

If we have extra time we can work towards finding a few other one rep max's to add to our journals.  You don't have a journal? Get one. 

January 21 2013

What a great weekend. I went up to visit with some friends in Calgary and got in a workout with my buddy Jay.  Jay is the one who introduced me to CrossFit and pushes me to work really hard every workout.  Some of you may be very happy to hear that I am going to be VERY sore tomorrow! 

WOD
"Annie" 
50-40-30-20-10
Double unders
Sit ups

January 18 2013

A few quick and dirty workouts this week.  Here is a nice long and hard workout for our Friday! 

WOD
50 Walking lunges 
50 Push ups 
50 Double unders 
25 K2e
1 Rope Climb 
50 Box jumps
25 O.H Squats 
25 L- Pull ups / Ring Rows 
50 Sit ups 

January 17 2012

Rarely do I say this but this workout is a bit of a "dude" workout.  Not in the sense that females can not do it, but we will likely have to scale allot more than the dudes.  Body weight bench is not high on my CrossFit priority list but I am looking foreword to testing out my bench and pull ups!

WOD
"Lynne"

Five rounds for max reps of;
Body weight bench press 
Pull ups

January 16th 2013

Turns out I didn't hit "ENTER" on my blog last night... sorry for those of you that waited in anticipation for the WOD!!

For tomorrow; 
"Grace"
30 Clean and jerks for time.  We did a modified grace a while back with just a clean.  Tomorrow we will do the full meal deal!  

January 15 2013

A) 3 Snatch Balance Every minute on the minute for 10 min. 

B) 12 Min AMRAP

3 Overhead squats 
6 Bar facing burpees 
9 Sit ups 

January 14 2013.

I hope everyone had a great weekend and took in some of the awesome winter weather we had! I haven't been posting Saturday's WOD because I like to see who shows up to these classes and tailor them to what it is these individuals are working on.  This Saturday we did a 5k Run or Row or a 10k Bike for time.  It is really good to know where you are at with these benchmarks so we can re test them in another month or so to test your progress.  There are a bunch of us that would like to do the Moonlight run this year.  It is March 9th and I will be putting up a sign up sheet in the gym for whoever would like to be a part of our team.  Weather you register for the run or not we are meeting for a run and some running techniques Friday nights at 5:30.  I know Friday night is not ideal for most of you but join us if you can.  We could always re hydrate with a cold beverage after ward... maybe even an alcoholic one since it is Friday!

WOD 
A) 7 min AMRAP- Buprees.  

B) 5x5 Deadlift

If you only had one day left to live wouldn't you wonder how many burpees you could do in 7 min? 

January 11 2013

We ended up doing a modified "Nicole" today.  Maybe I should plan running WOD's more often... its seems to bring on the snow!! 

WOD
21-15-9 
Med Ball cleans 
Toes to bar 
Double unders 

January 10th 2012

The PLAN for tomorrow is to do "Nicole" This workout includes running and since it has been so nice out it would be great for us to get some running in. CrossFit is not for the weak at heart so come dressed for the weather and lets do this! 

"Nicole"
20 Min AMRAP 
400m Run 
Max rep pull ups 

The score for this workout is total number of pull ups.  

January 9th 2012

Partner WOD

A) Push press
B) Deadlift 
C) Cleans 

In partners choose a weight that is suitable.  Complete as many reps in 1 min as possible, switch partners. Complete 3 rounds for each partner so the total work time per lift is 6 min per group.  Record total amount per exercise. 

We work harder under pressure! 

January 8th 2012

Today's workout was a but kicker! A workout that we can all look foreword to doing again in the future.  Every few months it is great to repeat a workout to see how far we have come.  Here is where the importance of journaling comes in.  Get yourselves a nice little gym bag.  Put all your goodies in it. Here is what is in mine;

My journal
My pre and post workout drinks.  
MY skipping rope that I horde
A buff 
Pit stick 
Runners 
An extra layer for surprise outdoor runs 
Dedication. 

For tomorrow
Skill- Snatches 

WOD
Fight gone bad style;
Farmer Carries 
Skipping 
Ring dips
Hollow rocks 
Back Extentions 
Rest

Just a reminder of how this workout works. With a continuous running clock complete as many reps as possible with one minute of each exercise.  Score is the lowest total amount of repetitions.  

January 7th 2013

We did this workout the first week we were back classes  the first week of September.  The goal here is to make an improvement from the first time we did this workout.  That improvement can be time OR load or maybe BOTH.  CrossFit challenges us to become better, to improve ourselves mentally and physically.  It's not about being the fastest, its not about just being skinny. Its about self improvement and the desire to do better at everything we do in life.  

WOD 
For time; 
100 Thrusters 

Skill work~ Box Hops

January 04 2012

It's the first week back after the Christmas season and its great to see some new faces.  Do your best to introduce yourself to new comers and make them feel welcome. This whole CrossFit thing is a bit intimidating and first.  CrossFit is a very demanding sport as you all know and for anyone walking in off the street watching you climb the rope or lift 200lbs off the floor might scare the S#@% out of them.  Remind them and remind yourself where you started.  It's good for us all to remember how far we have come, not how far we have to go! 

WOD

A) 2 Handstand push up every min on the min for 5 min

B) 20 Min AMRAP

20 Walking lunges 

10 Kettle Bell swings

5 Burpees

If you haven't written down your goals for 2013 on the board yet, grab a star and get them up there!

For tomorrow... 

Find a 10 Rep Max for Front Squat 

Then;

5 Rounds for time of 

10 Toes to bar

10 Power Snatch #75

10 Wall ball shots

Alright the fun and games are over and its time to get back into the swing of things! I hope everyone had a great holiday and thought about some goals or resolutions for 2013.  We will ALL be writing our resolutions on a star and posting them on the bulletin board for everyone to see! The idea of this is by making the resolution or goal public we can encourage each other to see it out.  
What better way to start the New Year than with a partner "Fran"

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

The first partner will complete 21 Thrusters, then 21 Pull ups and rest while partner B completes 21 Thrusters and 21 pull ups.  Proceed to 15 and then of course 9.  I look foreword to getting back in the groove tomorrow and working towards a happy and healthy 2013!