May 1 2013

Just a reminder that May fees are due! Please don't forget to add in GST... Unfortunately we all have to pay it!  
 Maybe the first of may will actually mean spring?

Strength
5x5 Push press 

Conditioning 
Tabata of 
Jump lunges 
Shuttle runs 
Alternating between exercises.  

Skill 
Work on your worst gymnastic movement for 10 min. 

April 30th 2013

WOD 

A) 1 Deadlift with Snatch grip + 2 Hang Snatch and 3 Overhead Squats 

EMOM for 10 Min 

B) Death by Push up 

April 29 2013

Another weekend come to an end.  I hope you all took some rest or at least got to slow down a little.  I want to take a quick minute to write about the programming of CrossFit and how to get the best results from our program.  I plan the workouts based on a 5 day a week program, Saturday classes are for reinforcing the basic movements and Sunday is a rest day or a day to come in and make up a WOD.  Typical CrossFit programming is based on a three day on one day off schedule.  For myself and many other members of CrossFit Pincher Creek, we do a three day on one day off two day on one day off schedule. It is up to you to decide what your body can handle for workouts, what your goals are and what other types of training you have to factor into your schedule (sports, kids etc.) We are doing our very best to accommodate everyone by offering more classes.  Pick a schedule that works for you, and if you have to miss a WOD come in during open gym time to make it up or work on your weaknesses.  DO NOT skip workouts just because it is something you suck at.  Face your demons and get it done!

WOD 
20 Min APRAP
1 Mile to buy in then;

5 Burpees
10 Ground to Over Head 55# / 75#
15 Sit ups 

Saturday 27 2013

Skill 
Handstand walk ups 

Strength
Push press 

Conditioning 
Tabata of;
Kettle bell swings 
Squats 
Knees to Elbows 
Mod GHD sit ups

Friday April 26th 2013

Friday!! 

Strength
Work on Cleans for 15 min.

Conditioning 

4RFT
Run 400m
20 DB squat cleans 

Extra Extra 
Muscle up progressions 

April 25 2013

Skill
Rope climb

Strength 
Weighted pull ups

Conditioning 
10 Min AMRAP
100 Double unders 
10 HSPU
1 Rope climb 

Please wear some long socks tomorrow to protect your legs for rope climbs! 

April 24 2013

Fun fun for everyone! 

"Filthy Fifty"
50 Box hops 18#/20#
50 Jumping pull ups 
50 Kettle Bell swings 35#/50#
50 Walking lunges 
50 K2E
50 Push press 45#
50 Back ext
50 Wall balls 14#/20#
50 Burpees 
50 Double unders 

Tuesday April 23 2013

Tuesday WOD and it is a good one! There are a few things intensity does to us; pulls out our weaknesses mechanically as well as mentally.  Think about it; we bend over to pick up a piece of garbage off the ground without thinking about it.  We load 300 pounds on a bar and suddenly we start to think more about the way we move.  Half way through a WOD we may start to question our sanity.  Why am I here? Can I finish this workout? In both aspects we are forced to deal with ourselves.  Our (possibly) crappy mechanics, and our conscience.  CrossFit is not easy.  No one said it was.  To everyone that resists hitting snooze, or "getting lost" on a 400m run around the block, to everyone that works with there aches and pains and tries to find a solution or a way to heal themselves.  Good work, I am so lucky to work with each and every one of you. I saw this quote and thought I would share

"Welcome to a community of people who have decided that easy will no longer suffice"

That is our community! 

Skill:  Deadlift
Strength: 1RM Deadlift

WOD
Fight gone bad style;
Sumo Deadlift to high pull 55#/75# 
Sit ups 
Box Hops 18#/20#
Pistols - Alternating legs 
KB swings 35#/50# 

Monday April 22 2013

Monday April 22 2013

Well I hope you all enjoyed the weekend... even with all the snow! Monday's WOD is a single element cardio WOD that I am sure you will all love! 

Skill

Air squats 

Strength

 Overhead squats 

WOD

7 Min AMRAP

Burpees

Saturday April 20th 2013

WOD
10!
Med Ball cleans 
Push ups 

Spend 15 min working on Dead lifts 

Friday April 19 2013

Running again!?

For conditioning- 
WOD
4 Rounds for time of; 
Run 400m 
50 Air squats 

For Strength- 
Spend 15 min working on push jerk.

Thursday April 18 2013

Strength;
1 Snatch and 2 Overhead squats EMOM for 10 min. 

Conditioning;
For Time
Run 400 m 
21 Pull ups 
Run 400m
15 Pull ups 
Run 400m 
9 Pull ups 

Because it makes us better;
Stretch and mobilize for 10 min! 

Wednesday April 17 2013

Work on cleans for 15 Min. Find a one rep max if you feel good! 

6RFT 
8 Burpees 
10 Wall balls 

Tuesday April 16 2013

Jason and I went to CrossFit Lethbridge today and completed the "Filthy Fifty" Oh what fun!! It was great to see the new location and watch Heather lift some heavy stuff!! Heather does a great job of running CrossFit Lethbridge and will be competing at Regionals again this year.  Be sure to keep your eye on her on the leaderboard and cheer loud and hard! 

7x2  Front squats 

15 Min AMRAP 

5 Handstand push ups 
5 Rings dips 
25 Double unders 

"The Bear Complex"

5 rounds of 7 repts of "The Bear Complex"
One rep conists of power clean to front squat, to press, to back squat to press (off back) Increase load each round until max weight is reached.  This is not for time, rest in between rounds but the bar CAN NOT be set down during repts.  

Some MAJOR PR's today and many new faces! Thank you to everyone for making CrossFit Pincher Creek such a welcome and positive place to train!

Friday WOD 

Practice Snatch for 15 Min.

A) 50 Toes to bar for time 
B) 50 Push ups for time
C) 50 Kettle bell swings for time 35/50
D) 50 Wall balls for time 14/20

Mobilize and stretch for 10 Min

Find a 1 RM Clean and Jerk

WOD
"Grace"
30 Clean and Jerks for time

Wednesday April 10 2013

Its my momma's birthday Today as well as Becky Fellers.  If you see either of these fine ladies be sure to give them a pinch and a happy birthday wish!

WOD
18 Min AMRAP of;
3 Sumo deadlift to high pull 45/65 
5 Sit ups 
7 Air squats 

Tuesday April 9th 2013

We will be working on some gymnastics movements today so pull out your leotards and leg warmers.The brighter the better! 

WOD
For time; 
20 Push press 65/95
100 Double unders 
15 Push press 65/95
50 Double unders 
10 Push press 65/95
25 Double unders 

Well the 2013 CrossFit open has come to an end.  What we get out of the open is so much more than a score on the leaderboard, it is what you learnt about yourself and your capabilities.  Watching you lift more than you thought you could or doing your first T2B was the best part of this whole experience.  Great job to everyone and as much as I love the open it is nice to take the pressure off and just work on kicking ass for next year! 

Back squat 3x5

6RFT

8 Burpees 

10 Box hops 

Friday April 5th 2013

A friend of mine and client for many years told me today that journaling has changed her fitness journey completely.  I worked one on one with this client for about three years until she felt confident in a class setting. During the three or so years of personal training I logged all her information for her, her weights workouts times etc.  Since coming to class she has taken the responsibility to track  all of her workout information and see improvements in different areas of her training.  It is our human responsibility to care for ourselves, to be our best possible self.  We are here as coaches to provide you with the tools to make you the BEST you, what you do with those tools is completely up to you.  Get to know yourself, what stretch or mobility exercise helps prepare you for squats? What fuel allows you to have the most energy? What are your weaknesses? I hope that CrossFit teaches you to connect with yourself, to listen to what is is your body needs and at times telling your inner self to suck it up! 

WOD 
Deadlift 5-5-5-5-5
Cleans 5-5-5-5-5

Wednesday April 3rd 2013

13.5 Will be announced this evening at 6pm.  Jason Khalipa and Rich Fronning will go head to head minutes later. Very exciting stuff! The open has been so much fun, pushing us to limits we never thought possible. Our CrossFit facility has been really up and running for 6 month.  We had 8 athletes sign up for the open... that is AMAZING!! I am so proud of you guys, even the ones that did not sign up but completed the workout anyway.  What did you learn from the open? What is your weakest link when it comes to the movements of CrossFit? 

Wednesday WOD 

10 RFT 

5 Pull ups 

10 Push ups 

15 Sit ups 

Tuesday April 2 2013

Easter weekend is over and I am sure a lot of chocolate has been consumed.  Sometimes its good to indulge a little, feel like crap from overeating and get eager to hit the gym harder than ever! The weather has been so nice!! Time for some running WOD's to prep us for all of our summer activities! 

A) 3 Snatch EMOM for 5 min 

B) 

WOD

"Nancy"

5 Rounds for time of;

Run 400m 

15 Overhead Squats 65/95