August 1 2013

Prep 
HSPU Progressions 
Pull up progressions 
Pistols 

Strength 
3 Position Snatch 

Conditioning 
21-15-9
Overhead Squat 65/95
Lateral Burpees 

Recovery 
800m jog 
Foam roll the legs 

Wednesday July 31st 2013

Prep 
Double unders 
10 Min AMRAP- unbroken doubles 
5,10,15,20,20,15,10,5

Strength 
Deadlift 

Conditioning 
For time 
30 Doubles 
30 Wall balls 14/20
3 Power Cleans 95/135
15 T2B
6 Power Cleans 
15 T2B
9 Power Cleans 
30 Wall Balls 
30 Doubles 

Recovery 
Smash something for 5 min

Tuesday July 30th 2013

Prep
Lunge complex 10x

Strength
Back squat 

WOD
3 RFT
50 Doubles 
Run 400m
30 Air squats 

Recovery 
Spend 2 min per side in couch stretch 

Monday July 29th 2013

After watching the CrossFit games this weekend I am once again amazed at the caliper of these athletes.  And as soon as I think I could not love this sport anymore, I fall in love with it all over again.  Watching these athletes lay everything they have on the line, and then turn around and cheer on there fellow contenders is a really good reminder of what CrossFit is, community.  I believe as CrossFitters we posses a certain mentality  for one, we all must be slightly crazy to do what we do and come back for more each day, and for two crossfitters are some of the kindest and most welcoming people I know.  Thank you all for making CrossFit Pincher Creek all that it is! 

Prep 
10 Inchworm 
10 Scapular push ups 
10 Ground to O.H

Strength 
Shoulder press

WOD
Death by Wall Ball x2
2 Wall ball on min 1
4 Wall ball on min 2
6 Wall ball on min 3 
8... until the required amount of WBS can not be completed in the allotted time.  

Recovery 
Bully stretch 

Prep 
HSPU progressions 
L- pull up progressions 
Kipping pull up progressions 

Strength 
Weighted Dips 
5x5

WOD 
42-30-18
Air squat 
Push ups 

Recovery 
Hip stretch with band 

Wednesday July 24th 2013

Prep
5,10,15,20,20,15,10,5
Unbroken double unders 
10 Min time cap.  Doubles must be un broken for you to progress to the next round 

Strength 
Deadlift
Warm up 10-5-7-3
Work 5-5-5-5-5

WOD
12 Min AMRAP
2Power  Cleans 95/135
2 Pull ups 
2 Burpees 
4 Power cleans 
4 Pull ups 
4 Burpees 
6... 

Recovery 
Hamstring smash 

Prep 
Lunge complex 10x

Strength 
Front squat 
Warm up
 5-5-3-3
Work
 20@ 60% 

Conditioning 
20 Min AMRAP
1 Mile run to buy in then;
20 Wall balls 10ft Target 14/20
10 V-snaps 
5 T2B

Recovery 
Spend 2 min per side in couch stretch 

Monday July 22 2013

Prep 
3 x
10 Goodmornings 
10 Kettle Bell swings 
10 Scapular push ups 

Strength 
Shoulder press 
Warm up 10-7-5
Work 5-5-5

Conditioning 
6x 
3 Deadlift
3 Hang cleans 
3 Push jerk 

*Do not set the bar down! If you do set the bar down there is an imediate 25 Burpee penalty.  The goal here is to go as heavy as possible.  Weight can only go up, not down, weights can be repeated. 

Recovery 
Shoulder smash 

This weeks girl will be Nancy. I thought it would be fitting since the announcement for the 2013 CrossFit games tipped us off with one of the workouts being "Naughty Nancy" any guesses what that may be?

Prep
Handstand holds
Single arm dumbell snatch 
Burpees 

Strength
Pick your weakest lift or a lift you missed this week and work on it for 15 min.  

Conditioning 
"Nancy"
5 Rounds of
Run 400m
15 Overhead squats 65/95

Recovery 
Spend extra time stretching and foam rolling today

Friday July 19th 2013

Prep 
Ring dips/static holds/ Banded dips 
T2B/ K2E/ Static bar hang 
Box jumps 

Strength 
Shoulder press 
7-5-3-2-1

Conditioning 
10 Min AMRAP
5 Pull ups 
15 Sit ups 
30 Double unders 

Recovery 
Calf stretch 2 min per side 

Thursday July 17th 2013

Prep 
KB Skill work 

Strength 
N/A 

WOD 
25 Min AMRAP
1 Mile Run 
40 Air squats 
30 Push ups
20 Sit ups 
10 Pistols 

Recovery 
Hamstring smash - Partner
Hamstring band stretch 

Wednesday July 17th 2013

Prep 
3 Part snatch 7 reps 

Strength 
Pull ups progressions

Conditioning 
12,9,6,3
Snatch 65/95
Burpees

Recovery 
Shoulder smash with partner 

July 16th 2013

Huge shout out to the 7:30 class tonight! ALL participants hit a PR on there deadlift and had the fastest times on the WOD today! Great job Keiran, Forrest, Sheldon, Kim, Myranda, Brandi and Brenda!! 

Prep 
Barbell complex
3 Rounds of; 
5 Deadlift 
5 Hang cleans
5 Push press
5 Back squat 

Strength 
Back squat 
10-7-5-3-3-3-3-3

Conditioing 
15 Min AMRAP
3 Hang cleans 75/105
3 HR push ups 
3 Jump squats 
6 Hang cleans 
6 HR Push ups 
6 Jump squats 
9.....

Recovery 
Band stretch for shoulders 

Monday July 15th 2013

I hope you all enjoyed your weekend.  For those of you that were unable to make the nutrition meeting this weekend or had any additional questions please let me know.  We can chat before class on Monday or before the 5:30 class on Tuesday.  If neither of those times work, please let me know! I hope everyone is having some success with the challenge and learning the effects of food on our bodies!

Prep

10 Goodmornings x3

10 KB swings x3

10 Scapular push ups x3

Strength

In 10 min find a 1RM deadlift

Conditioning

5RFT

5 Deadlift  155/225

3 Burpee box hops 20/24

1 L-Pull up / Strict pull up

Recovery

Hip stretch with band 

Friday July 12,2013

prep:
 Good mornings 45# 10x3
work on du's
box hop Tabata

A) in 10min find a 1 rep max clean

B)for time:

4 rounds of
400m run
12 burpees

recovery: hip stretch w/band

Thursday July 11 2013

Prep 
HSPU progression 
Ring dip progressions 
L- pull up progression 

Strength 
Find a 1 RM clean and jerk 

Conditioning 
12 Min AMRAP
10 Power cleans 95#/135# 
8 Burpees 
6 Ring dips 

Recovery 
Band stretch for shoulders- 2 min per side

Wednesday July 10th 2013

Prep
Double under work 

Barbell complex
5 Deadlift 
5 Hang clean 
5 Front squat 
2 Press
2 Push press 
2 Push jerk 
3x

Strength 
Find a 1 RM Clean and Jerk 

WOD
Run 400m

2 Rounds of; 
25 Push ups
25 Pull ups
25 Squats 
25 Sit ups

Run 400m 

Recovery 
Spend 2 min per side in couch stretch 

Tuesday July 9th 2013

Prep
Inchworm 
Static Handstand hold 
Push ups 

Strength 
in 10 min Find a 1RM Shoulder press 

WOD 
12,9,6,3
SDHP
Box jumps 

Recovery 
Foreword bends 

Monday July 07 2013

We kicked off the nutrition challenge this Saturday and while it may seem a little overwhelming to some of you, the point of the challenge is to simply improve your current diet.  Here are a few hints on how to be successful with the challenge

 #1 Do not give up just because you don't know how you will go without         . (fill in the blank)
 It is my goal to provide you with some healthy alternatives to keep you satisfied and enjoy food... we have to like what we eat or it won't work!! 

#2 Eat more vegetables!! We are reducing the amount of processed carbs we eat.  ie bread and rice, so we need to get most of our carbohydrates from fruits and mostly vegetables.  Stock up!! This is a great time of year for fresh produce! 

# 3 increase your protein intake.  Take a look at what you are currently eating and without making any changes add up how many grams of protein you are eating.  It should be at least 1g / pound of body weight. Not getting that? DO NOT WORRY! We will work on improving that throughout the month. 

#4 Healthy fats are a very important part of improving our overall nutrition.  The proper fats mixed with lean protein = a beautiful thermagenic effect in the body allowing you to use stored fat in the body as energy, making you kick butt in workouts and create lean muscle. 

If you are constantly missing the 5 points for non processed foods per day, keep trying! The point of the challenge is to gain knowledge on the foods we consume and there effect on the body.  If you come out of this challenge with a little more knowledge and some fresh ideas on how to eat a healthier diet you have already won! 

For tomorrow 
We will be testing all of our lifts this week to find a (new) 1 RM.  

Prep 
Lunge sequence 

Strength 
In 10 Min find a 1 RM back squat 

Conditioning
For max load; 

5 Hang cleans 
3 Push jerks 
1 Snatch balance

Keep it snappy! 

Recovery 
800m Light jog 

Saturday July 6th 2013

Nutrition challenge starts today!! We will be doing a benchmark workout each Saturday for the next month as well as having a weekly support meeting to help you stick to your goals and achieve the most out of your fitness program.  Tomorrow's focus will be gathering data so we can re test at the end of the challenge and to give you some tools to set you up for success! 

WOD
"Helen"
3 Rounds for time of; 
400 m sprint 
21 KB swings 35/50
12 Pull ups 

Friday July 5th 2013

Prep 
5 Wall ball 
10 Double unders
3 Pull ups

WOD
13.3
150 Wall balls 14/20
90 double unders 
30 muscle ups

17 min time cap 

Recovery
Light jog 
Shoulder smash 

Thursday July 4th 2013

We have a nutrition challenge starting at the gym.  The challenge will run from July 5th- August 3rd and include weekly "support" meetings with plenty of healthy ideas on how to be successful with the challenge and keep you motivated.  There is a $20 buy in to ensure you are committed, first place wins a one month unlimited membership, 2 nd place will win 2 classes per week for the month and 3 rd place will win a trophy :-) The challenge  will run on a point system- 5 Points for eating clean for the whole day- no partial points and details of what is included as clean and not clean will be announced.  3 Points for doing the WOD or attending bootcamp, 1 point for spending 5 min or more mobilizing, 1 point for submitting a healthy recipe to the website.  You will need to submit photo's of yourself as well as measurements, we can help you with this! The point of the challenge is to remove crap from our diet, be accountable and notice our performance go up.  We will be doing a benchmark workout every Saturday at the 10 am class to measure your progress. More details will be up around the gym in the next day or so! 

Prep
Skin the cat 
Barbell complex  

Skill 
Kipping HSPU 

Strength 
Push jerk 

WOD
5 rounds for time of 
5 Kipping HSPU 
5 Ring dips 
5 Strict pull ups 
10 Pistols  

Recovery 
Shoulder MOB
Windmills 
Band stretch 
Accumulate 2 min in downward facing dog 

Wednesday July 3rd 2013

Preparation 
3 Rounds of 
Run 200m 
3x Cindy 

WOD
Partner WOD 
6 Deadlifts 
1 Wheelbarrow walk 
3 Shoulder to overhead 

Recovery
Hamstrings!! 

Tuesday July 2 2013

I hope everyone enjoyed the long weekend and soaked up the sun! Great job to everyone that came out and did "DT" with us, it was a blast!! It is the beginning of the month so fees are due, anyone wanting to donate to Red Cross that didn't get a chance to today, please bring your money in this week! I have started a box at the front of the gym for miscellaneous items left at the gym. Please take a look to see if any of it belongs to you, if no one claims it it will be donated at the end of the week.

Strength 
Back Squat 
5x5

Conditioning 
12 Min AMRAP of;
10 Burpees 
25 Doubles 

Recovery 
Calf smash