June 1, 2013

10 minutes working on kipping pull ups

WOD:
8 RFT
10 dumb bell snatches (5 per side) 20#/40#
10 box jumps (20/24 in)
10 sit ups

Friday May 31, 2013

Paula and Jason will be out of town for the next little while visiting family and taking in the Canada West regionals.  I am so excited for them to have the opportunity to see some of the best compete.

Strength: 2-2-2-2-2  Push Jerk  This should be HEAVY.  Don't start counting your sets of 2 until you are at a good, heavy point.  You wanna get close to your 1 rep max on set 3-4.

WOD:
6 RFT
12 KBS 35/50#
20 Air Squats

Thursday May 30th

Strength 
Segmented power cleans

WOD 
" The Chief"
3 min AMRAP
3 Power Cleans
6 Push ups
9 Air squats 

Complete 5 rounds, 1 min rest between rounds 

Extra
Max handstand hold 

May 29 2013

Strength 
Work on snatch's for 10 min 

WOD
50 m Sprint 
50 seconds off
50 m Sprint 
40 Seconds off
50 m Sprint 
30 Sec off
50 m sprint 
20 Sec off 
50 m sprint 
10 sec off 
And all the way back up 

Extra 
Couch stretch - 2 Min per side 

Tuesday May 29th 2013

Strength 
5x5 Stict pull ups 

Conditioning
For time;
100 Double unders 
75 Thrusters 45/75
50 Burpees 
25 Wall Balls 14/20

Extra 
2 Min AMRAP V-snaps 

May 27 2013

What a fantastic weekend! Jason, Marcy and I took in the CrossFit Lethbridge competition and loved every second of it.  We had a long hard workout Friday night and three WOD's Saturday.  Jason ended up in 7th place, Marcy in 4th and myself in 3rd.  It was so great to be around so many great athletes and such an amazing community.  CrossFit is really taking off in Southern Alberta and I am so glad to be a part of it! 

Monday May 27th WOD 

Strength

A) In 10 Min find a 3 RM back squat

Conditioning 

B) "Micheal"

3RFT 

Run 800m

50 Back Extentions 

50 Sit ups 

Suppleness 

Hip openers- 2 Min per side 

Friday May 24 2013

Jason, Marcy and I are participating in the CrossFit Lethbridge challenge this weekend.  We have one workout on Friday and three workouts on Saturday.  I am really excited (and scared to death) to compete with some really great athletes and hopefully learn a thing or two! I thought since we have to do this workout,  maybe everyone else should too? 

Strength 

Complete as many reps as possible without putting the bar down. 

Press 

 Push press 

Push jerk 

WOD 

50 Doubles 

40 Wall Ball Shots to 10ft target 20/14

30 KBS 35/50

20 Bar Facing Burpees

10 Clean and Jerks 85#/125# 

May 23 2013

Strength 
A) EMOM   for 12 Min - 1 Power clean + 3 Front squats @ 80% of Power Clean 1RM 

Extra 
B) 30 Wall balls for time to 10 ft target 14# /20#

Wednesday May 22 2013

Strength 
Shoulder press
3 Reps at 70%
3 Reps at 80%
Max reps at 90%


WOD
"Diane"
21-15-9
Deadlifts 155/225
Hand Stand Push ups 

EXTRA
50 T2B for time 

Tuesday May 21st 2013

To all of you that did "Murph" (or smurph.. the modified version) GREAT job.  You all have an amazing amount of fight in you and it was AWESOME to work out with each one of you. We had a great turn out with 20 people completing the WOD!! 

For Tomorrow's WOD
In 15 Min Complete as many reps as possible in one minute stations of;

Chest to ring, ring rows 
Box Jumps 
HSPU
Sit Ups 
Rest 

Then;
5x5 Overhead Squats 

I hope this holiday Monday starts a new tradition of community "Hero" workouts on the Holiday Monday.  We have SO many amazing people around CrossFit Pincher Creek and it would be so great to workout with some people we don't normally get to workout with! I understand some of you are still out and about camping etc but for those of you that are around, join us for a super challenging but fun WOD

"Murph"
Run 1 Mile
100 Pull ups
200 Push ups 
300 Squats
Run 1 Mile 

Feeling a little" Murph" shy? Honestly who isn't?  

Give Baby Murph a go..
Run 800m
50 Pull ups
100 Push up 
150 Squats 
Run 800m 

 Hero WODs are dedicated to fallen soldiers who died in the line of duty.In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

May 18th 2013

A) 6 RFT 
8 Thrusters 45#
10 GHD Sit ups 

B) 5x10  Bench press

May 17th 2013

There will be a few schedule changes with the long weekend coming up.  MOST kids are away tomorrow so I think I will cancel the FITkids at 1:30. Monday there will be one class at 9am.  The hope is that we get as many people as possible at 9am for a hero WOD so everyone can workout with someone they don't normally workout with.  Bring your kids; we will have a fun WOD for them as well.  Saturday class will run as normal at 10 am.  Play safe kids! 

6 Rounds of "Cindy"
5 Pull ups
10 Push ups 
15 Air squats 

Then;
5x 10 Deadlift at 65% of 1RM 

May 16 2013

We will be heading up to the track tomorrow to test out our running skills! Meet at the gym.. if you are late please meet us up at the track.  I would rather us all jog up to the track together as part of our warm up.

WOD 
3 Rounds of run 800m
Rest 4 Min between rounds. 

Work on Snatch for 15 min 

Wednesday May 15 2013

WOD
1-2-3-4-5-6-7-8-9-10
T2B
Box Jumps 20/24
Hang Power Cleans 75/115

Spend 10 Min on your WORST gymnastics skill

Hollow Bodies for dessert! 

Tuesday May 14th 2013

We have a NEW vending machine at CrossFit Pincher Creek!! Not just any old vending machine.. one with healthy snacks!! If you are running late or need a little post workout snack before heading off to work we have you covered.  Some of the snacks include lara bars, dried mango, nuts and Smart Water.  Please realize that not all the snacks are totally "paleo" friendly or the BEST options, but when in a pinch they will certainly do the trick.  We hope this brings some healthy choices to the whole faciltiy.  If you really like something in there or would like to see a different product sold, let us know. It will take a bit of time to figure out what people are looking for and what the best options are. 

Strength 
Back Squat 
1-1-1-1-1

Skill 
Rope climb 3x1

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

Monday May 13 2013

Skill

Work on kipping pull ups for 15min

Conditioning 

8 Min AMRAP

Power Cleans at 80% of 1RM 

May 10th 2013

Strength 

Deadlift 1-1-1-1-1 

Conditioning 

In 6 min do 60 Double unders then as many rounds as possible of; 

6 Air Squats 

6 Push press 65#/95#

 

Thursday May 9th 2013

Work on split jerk for 15 min.  If it feels good, work on finding a 1 rep max
Then; 
4 rounds for Time 
400 m run 
15 Pull ups
20 Overhead walking lunges 45/65 

Wednesday May 9th 2013

We have been trying to get a social WOD going one Friday per month.  The social WOD is for everyone at CrossFit Pincher Creek to get together and socialize, possibly work on PR ing a lift and just catch up.  We planned for May 24th but we just found out that CrossFit Lethbridge is hosting a competition and we are going to be competing.  Anyone is welcome to join us, please just let us know as soon as possible if you are interested! I think competitions such as this one and the open really help us improve as well as have a boat load of fun!! Suns out Guns out may be post- poned to the following weekend.  Sorry for the confusion!! 

Wednesday WOD 

A) Front squat @ 75% of 1RM 10-10-10-10-10

B) Handstand push ups 5x5

C) Death by Burpee

Thank you so much for all your patience the last couple of days, it has been a bit hectic with Easton Lee! We have a really great community at CrossFit Pincher Creek and it is you guys that make the facility what it is.  Our community is the most important part of CrossFit, we sweat together, struggle together and help each other through the roughest of workouts, and through that we build friendships. This is not a gym we all walk into and turn our ipods on bust out a few bicep curls and walk out.  We work our asses off and you should all be PROUD of the work you do.  With that said, make the work you do something to be proud of.  DO not settle for a half ass air squat, or a crappy overhead position, work on your crap and perfect it.  Imagine walking into a CrossFit box with the top CrossFit athletes, what would they think of your movement standards? We want you all to reap the  benefits of CrossFit, in order to do that we have to ride your asses to do things properly and to do us proud if you are ever working out with Chris Spealler or Rich Fronning.  If you are wanting the very most out of this program (and why wouldn't you?) spend time getting really good at your weaknesses and listen to your coaches.. they know there stuff!! 


We have a rope climb in tomorrow's WOD so dress appropriately.
For time; 
50 Walking lunges 
50 Push ups
50 D.U's
25 K2E
1 Rope climb 
50 Box Jump 20/24
25 O.H Squat 45/65
50 L-Pull ups 
50 Sit ups 

  

Saturday May 4th 2013

WOD 
3 Rounds for time
20 Deadlifts 95#/135# 
20 Walking lunges 

May 3 2013

If the weather is nice we will be running 5k.  If the weather is not so nice we can do a WOD and work on some skills! 

A couple of reminders; 
Please bring a hoodie each day and any extra layers for playing outside.  The weather is getting nicer ( I hope!!) and we have had to move some of our equipment back to accommodate the swim club for the summer. 
May fees are due! 

Strength
Back Squat 5x5

Conditioning 
12-9-3
Deadlifts 
T2B
Double unders