Tuesday' October 1 2013

Prep 
Run 400m
Burgener warm up 

Strength 
Hang cleans 

Conditioning 
EMOM for 30 Min 
1 Power snatch 
3 Push ups 

Recovery 
Trap smash 

Monday September 30th 2013

I hope you all had a great weekend! If you were unable to make it to Saturday's nutrition meeting we will be doing another one Tuesday night at 5:00. It's not too late to sign up! 

Prep

3x 

10 KB Deadlift 

10 KB Russian Swings 

10 KB American Swings 

10 KB  Front squat 

Strength 

Deadlift 

Conditioning 

Death by Thruster 65/95

Recovery 

Low back twist 

Saturday September 28th 2013

Our Nutrition Challenge starts tomorrow! I have decided to have two meetings per week, covering the same topic on Saturday mornings at 11am and Tuesday afternoons at 5 pm.  Meetings will be half an hour in length and we will cover a different topic each week.  $20 to sign up. 

Week 1- Collecting Data and going over the challenge requirements 
Week 2- Covering the macro nutrients and there role in our diets. ensuring you are eating the proper foods to support your performance and goals 
Week 3- Micro nutrients/ Caffeine and Hydration 
Week 4- Creating habits for healthy eating.  Food prep and recipes
 * watch for extra points here :-) 
Week 5- Supplements and how they fit into our diets.  What is good what is a waste of money 
Week 6- Pre and Post workout nutrition 

Points will be rewarded the same way as last challenge;
5 Points per day for eating withing the guidelines 
3 Points for doing the WOD
1 Point for mobilizing and stretching 
1 Point for submitting a recipe or sharing something delicious you made 

Saturday\s WOD
"Helen"
3 RFT
Run 400m
21 KB swings 35/50
12 Pull ups 

Prep 
T-Spine openers 
Single arm snatch 
Bottom squat position 

Strength 
Overhead squat 

Conditioning 
11.1
10 Min AMRAP
15 Power Snatch 55/75
30 Double unders 

Recovery 
Stretch extra looong 

Wednesday September 26th 2013

Don't Forget to sign up for the nutrition challenge and of course the upcoming competition!

Prep 
Barbell Complex 
3x
5 Deadlift 
5 Power clean 
5 Front squat 
5 Push jerk 

Strength 
In 10 min find a 1RM clean and jerk 

Conditioning
2RFT  
100 Double unders 
50 Squats 
30 Push ups 
20 SDHP 65/95
10 Pull ups 

Recovery 
Lie on the floor 

Tuesday September 24th 2013'

For any of you that are interested in signing up for the competition we have a sign up sheet going at the gm. Please let your coach know and we will add your name to the list! I encourage each on of you to sign up, the purpose of the competition is to see how for YOU have come in the last year, and to workout with our awesome community! We will have one workout Friday the 18th and three workout Saturday the 19th.  We plan on having a BBQ Friday night and finishing up the competition around 3:00 on Saturday.  We have a few cool prize's so far!! I will be sending out a newsletter this week with the workouts and a better explanation of how the workouts will be structured.  Sign up now.... see the workouts later!! 

Prep 
Running drills
5 Turkish get ups
10 Sotts press 

Strength 
Heavy front squats 

Conditioning 
Run 1600 m 
Rest 3 Min 
Run 800 m 
Rest 2 Min 
Run 400 m 

Recovery 
Calf smash and hip openers 

September 23rd 2013

Prep 
2x
20 Shuttle runs 
10 O.H Walling lunge 
5 Full snatch with a wooden dowel 

Strength 
Push jerk 

Conditioning 
Tabata - Alternating 
Jumping lunges 
Push press 45/65

Recovery 
Wall slides 
Bully stretch 

Friday September 20th 2013

Prep 
10 Goodmornings 
15 Kettle bell swings 
Burgener warm up 

Strength 
in 10 min find a 3RM deadlift 

Conditioning 
10 Min AMRAP
Run 200m
5 Ground to overhead 85/125
Run 200m backward 

Recovery 
50 Banded goodmornings 
Hamstring smash 

Thursday September 19th 2013

Prep 
Barbell complex 
3 Snatch Grip Deadlift 
3 Hang Snatch 
3 O.H Squats 
5x

Strength 
Weighted pull ups/ Pull up negatives 

Conditioning 
Tabata 
Squats to Med ball- no exceptions 
Push ups 
Double unders 
Burpees 
* 1 Min rest between rounds 

Recovery 
Hip mobility

Wednesday September 18th 2013

One month until our customer appreciation competition!! Sign up at the gym as soon as possible.. its going to be fun! 

Prep 
KB snatch 
T-spine mobilizers 
Weighted prone pass thro's 

Strength 
5x
3 Position Snatch 

Conditioning 
5x 5 Min AMRAP
15 Russian KB swings 
15 Box hops 
15 WBS 
15 KB SDHP
1 Min rest 

Recovery 
Ankle mobility 
Calf smash 

Tuesday September 17th 2013

I have had a few of you interested in helping with a few things around the gym.  We will be having a work bee October 12 to build some boxes as well as a few other things we need for our upcoming competition. If you are at all interested in helping out please let us know!   Any help is greatly appreciated and will be rewarded with prize's, food and beer!  Keep up to date with the happenings around the gym by signing up for our monthly newsletter on the website

Prep 

Run 400 m

Static Hangs 

Bottom squat position 

Strength 

Front squat 

Conditioning 

10 Min EMOM 

3 Power Cleans 95/135

Max HSPU 

Recovery 

Groin stretch up wall- 2 min 

Monday September 15th 2013

I hope you all enjoyed the weekend, we had some beautiful weather and welcomed a baby boy into the world.  Congratulations Lindsey and Arron on the birth of Mr. River Koster... he is beautiful! 

I have seen many of you taking the extra time to work on skills and mobility either after class or in open gym time, great work! There is a lot of hard work and dedication required to progress with CrossFit, its not always easy to face our weaknesses so I commend each and and every one of you for it.  Keep up the hard work and I am certain the results will pay off.  I read this quote not long after starting CrossFit and its still one that I repeat often... especially when I want to throw a hissy fit when I miss a lift;

 "CrossFit does not build charecter, it reveals it"

Prep 
 2x
5 Ring rows with feet elevated 
10 Jumping lunges 
20 Shuttle runs 

Strength 
Split jerk 3-3-3-3-3 

Conditioning 
4x 400m Run 
2 Min rest between rounds 

Recovery 
Shoulder stretch with band 2 min per side 

Friday September 13 2013

Just a reminder, T shirts order is going in tomorrow! Please give your size to us stat and pay up as soon as possible! 

Prep
2X
Run 200m 
10 Single arm snatch per side 
25 Double unders  

Strength 
Spend 12 min working on snatch 

Conditioning
 15 Min AMRAP 
Run 200m
25 Overhead squats 45/65
15 KB SDHP 35/50
10 Russian swings 35/50
5 Ring dips 

Recovery 
Legs up the wall 

Prep 
3x
10 Med ball cleans 
10 Push ups 
10 Pistols 

Burgener Warm up 

Strength 
Front Squat 
20x 75% of 1 RM

Conditioning 
21-15-9
Power Clean 95/135
Box Hops 20/24

Recovery 
Light 400m Run 
Ankle mobility 

Wednesday September 11th 2013

Prep 
5 Turkish get up R
5 Russian Swings 
5 American Swings 
5 SDHP
5 Turkish Get up left 

Strength 
Weighted pull ups/ Strict Pull ups 

Conditioning 
EMOM for 10 Min 
"Cindy" 

Recovery 
Hip mobility 

Monday September 9th 2013

Great job to everyone that took part in the many events this weekend.  From Mud Hero, to the Ovarian Walk of Hope, you guys did an excellent job of representing CrossFit Pincher Creek. Hope you had some fun doing it!


Prep 
3x
5 Double unders 
5 Push jerk with dowel
Bugener Warm up 

Conditioning 
"Filthy Fifty"
50 Box Jumps 24/20
50 Jumping pull ups 
50 KB swings 35/50
50 Walking lunges 
50 Knees to Elbows 
50 Push Press 
50 Back extention 
50 Wall Balls 14/20 10fit Target 
50 Burpees 
50 Double unders 

*30 Min time cap 

Recovery 
Lie on the floor 

Prep 
Static hang 10x10 Sec on 10 Sec off
Tabata Wall balls- Hold in the hole! 


Strength
Burgener Warm up 
Overhead squat 

Conditioning 
5 Rounds for Quality; 
5 L- pull ups / Strict pull ups 
5 Ring dips 
5  Strict HSPU 
5 Strict T2B 

Recovery 
Its Friday... stretch extra long!

Thursday September 5th 2013

Prep 
50 Doubles 
40 KB swings 
30 Back ext 
20 Scap push ups 
10 Good Mornings 

Strength 
Spend 12 min working on clean and jerks, if it feels good find a 1RM

Conditioning 
EMOM for 10 Min 
5 Deadlift @ 80% of 1RM 
Max Burpees 
* Score is total # of Burpees 

Recovery 
Low back release 
Breathe 

September 4th 2013

Prep/ Mobility 
Run 800m 
Push up ladder 
Burgener warm up 

Strength 
Back squat 
AMRAP at 90%

Conditioning 
16-13-11
SDHP 55/75
Bar facing burpees 

Recovery 
Couch stretch 2 min per side 

Tuesday September 3 2013

Well September is here and we started if off  with the "Hotshots 19" workout.  Great job to everyone that came out, especially miss Jacey Harris who completed the whole WOD at 5 months pregnant. What an inspiration! 
We have lots happening around CrossFit Pincher Creek this month. The new September schedule is up on the website, be sure to check it out!
Anyone that is interested in a CrossFit Pincher Creek T-shirt please let me know, the orders will be going in at the end of the week! Britini Quinlan will be receiving a free T-shirt with her winning slogan "Encouraging Jerking and Thrusting since 2012" Thank you Brinti! 
It has been just under one year since CrossFit Pincher Creek has become affiliated and I can not believe how far we have come.  Take a moment to think about all your accomplishments and gains over the past 11 months, you should be proud.  In order to celebrate our one year anniversary, we will be hosting a friendly competition October 11 and 12 for members to get together and workout! The competition will have similar standards to the open and introduce you to a really fun side of CrossFit, challenge!! If you are hesitant about competing, don't be! We will have an A as well as a B division and the workouts will be designed to allow everyone to compete!   
Lastly we will no longer be selling gym memberships. Those of you that attend 2 or more classes per week are more than welcome to come in during open gym time to work on skills or make up a WOD.  If you have had Clarence by one of our coaches to workout on your own you are more than welcome to come in when you can not make it to class. 
We want to produce athletes that move with excellent standards and the only way to do so is with coaching and community. 

Prep/ Mobility 
25 Double unders 
1 Length walking overhead lunge 
Shoulder smash 2 min per side 

Strength/ Skill 
Work on split jerk for 10 Min 

Conditioning 
For time;
50 Walking overhead lunges 45/25
40 KB swings 35/50
30 HSPU
20 Box jumps 20/24
10 Dips 

Recovery 
Shoulder stretch with band 

Monday September 2 2013

"Hotshots 19"
6 Rounds for time of 
30 Air squats 
19 Power cleans 135/95 
7 Strict pull ups 
Run 400m