Wednesday January 1 2013

Happy New Year!! We will have WOD's at 10am and 11am on New Years Day, we hope to see you all there, hung over or not! Please come with some goals in mind as  we would like you to write your goals down along with your name and hand them off to your coach.  This will allow us to help you achieve all your goals for 2014. DREAM BIG THINGS. 

"Filthy Fifty" 
50 Box Jumps
50 Jumping Pull ups 
50 KBS 35/50
50 Walking Lunge 
50 K2E
50 Push Press 45
50 Goodmornings 45
50 WBS 14/20 10ft Target 
50 Burpees 
50 Double unders 

* 30 Min Time cap 

Tuesday December 31st 2013

Prep
1 Mile run/ 1000m row 
Coach's choice dynamic 

Strength 
3-5 Weighted ring dips EMOM for 10 Min 

Conditioning 
Jason's Birthday WOD!!
3 RFT
11 Deadlift 85/115
11 Hang clean 85/115
11 Shoulder to overhead 
Rest 2 Min then;
3 RFT
11 HSPU
11 Pull ups 
11 Air squats 

Recovery 
Shoulder stretches with band 

Monday December 30th 2013

Well I was lost in a Christmas vortex the last week or so, how about you? The nice thing about completely de railing from a healthy diet and lifestyle is getting back on the health wagon.. I am SO ready!! This week is still a bit of a modified schedule but MOST classes will be running.  See below for this weeks schedule.  Tomorrow marks the start of a new cycle for us here at CFPC.  This cycle will help improve our squats, Olympic lifts and overhead strength.  The main goal of this is to prepare us for the upcoming open, which takes place in February.  You can all expect A LOT of squatting, A LOT of Olympic lifting and speed work for getting the bar overhead.  We have progressed so much as athletes since starting CrossFit and I am looking foreword to seeing what amazing things happen for each of you in 2014.  With that said please start to think about some goals you would like to achieve this year.  Your coach's will help you to come up with some goals if you get stuck, but we would love to see you write them down and put them in a pocket of your gym bag.  Whenever you feel defeated or lazy, pull them out and remind yourself why you are here! I have decided to start a competitors class on Saturday's at 11am.  This class is for those interested in improving their skills and taking part in some competitions in 2014. Saturday's seem to be a great time for us all to train together.  Regionals 2014... lets give it a shot!! 

This weeks Schedule; 

Monday 6am, 9am, 5:30pm 
Tuesday 6 am, 12:00pm 
Wednesday - "Filthy Fifty" 10am and 11am 
Thursday  6am, 1200pm,5:30pm
Friday 6am, 9am
Saturday 10am, 11am Competitors class 

Prep
Coach's choice dynamic 


Strength 
Back Squat Week 1
 5x5

Conditioning 
Row 2000m 

Recovery 
25 Banded air squats 
Couch stretch 2 Min per side 

Monday December 23rd 2013

The gym hours over the holidays;
Monday December 23rd - Regular gym hours 
Tuesday December 24th- CLOSED
Wednesday December 25th- CLOSED
Thursday December 26th- Memorial WOD 10am and 11am 
December 27th- 30th Regular hours 
December 31st- Jason's Birthday WOD and open gym 10-4
January 1st - Closed 

We have decided to stay another day here in Vancouver putting us home late Monday night.  I am trying to find someone to open up the gym early Monday morning so all you hard cores can get this WOD in.  Keep in mind this is a de loading week, enjoy yourselves, indulge a little and be ready to hit some testing next week :-) 

Happy Holiday's everyone !!

Prep
3x Row 500m
7 Burpees 
* Share the rowers peeps!! 

Strength 
Work on the lift you want to see the biggest improvment in, but do not exceed 70% of 1 RM 

Conditioning 
21-15-9-15-21
Double unders 
Sit ups 
Wall Balls 14/20 

Recovery 
Couch stretch 2 min per side 

Saturday December 21st 2013

Just confirming the Hero WOD to honor Taylor for Boxing day at 10 am and 11 am.  Prpare yoursleves, this is going to be a gruling workout to show that we are suffering as a community for the loss of a very amazing young man.  The family has asked that instead of flowers or money, a donation to the Children's Hospital be made.  Please bring your donations to the Boxing day Hero WOD if you want to contribute.  


Prep
2x
20 Shuttle runs
40 Scap push ups 
60 Double unders 


Strength 
Work on a lift you missed this week or squat.  We can never squat enough! 

Codnditioning 
EMOM for 10 min 
2 HSPU

Rest 2 min then; 
10 Min 
30 Seconds on 30 Seconds off max m row.    


Recovery 
Foam roll legs and hips 

Friday December 20th 2013

Prep
Run 1 mile/ Row 1000m
2x
20 Jumping jacks 
10 Pass though
10 Good mornings 
10 hollow rocks 
10 Back extention 

Strength 
Find a 1 RM overhead squat 

Conditioning
"Isabel"
30 Snatch for time 95/135

Recovery 
1 Min bottom squat position 
Shoulder smash with a buddy 

Thursday December 19th 2013

There is so much sadness amongst our whole town for the Elliott and Davidsion family's, along with everyone close to Taylor.  My heart aches for each and everyone affected by Taylor's loss.  Michelle is a huge part of our CrossFit community and Bill Elliot is a long time member of the gym.  I understand a few of you have taken time to go see the family and drop a few things off, thank you.    Knowing that our whole town is showering the Elliott's with love makes it a little easier to be away right now.  A few of you have came foreword and wanted to do something for the Michelle and James, if you have any ideas please share them.  I thought maybe we could all pitch in and purchase a tree to be planted in Taylor's honour, just an idea.  Our Boxing Day WOD will be a Hero WOD in Taylor's honour this year and every year to follow.  I am just coming up with the rep scheme now so again if anyone has any ideas please share them.  Our Boxing day WOD will be at 10am December 26th, please come in and show your support for Michelle and her family, suffer, shed some tears and honor the life of a very special young man.  

Prep 
2x

10 Jump lunges 
10 Hand release push ups 
10 Shoulder press 

Strength 

Find a 1RM Push Jerk 

Conditioning 

3 RFT 

3 Full gasser sprint across gym 

5 push press Power clean 105/155 

15 Burpees 

Recovery

Alexander shoulder stretch on wall  

Wednesday December 18th 2013

Prep
Run 1 Mile/ Row 1000 m
2x
10 Overhead walking lunges 
10 Pass through's 
10 Push ups 

Strength 
Find a 1 RM Snatch Balance 

Conditioning 
For time;
150 Wall balls 
90 Double unders 

Recovery 
Pigeon stretch with band 

Prep
In 3 Min find max double unders 
Focused mobility work 
Coach's choice dynamic

Strength 
Find a 1 RM Weighted pull up
* This could mean find a way to do a strict pull up with the lightest band possible 

Conditioning 
In two attempts find an un broken max rep; Rest as needed between exercises.  

A)  CTB pull ups. 
* This could mean find max rep kipping pull ups
B) Max Ring dips 
* Use band if needed 
C) Max HSPU 
* If you can not get full depth find max unbroken push ups 
D) Max T2B 


Recovery 
Calf smash + whatever else is sore! 

Monday December 16th 2013

Typically this week would be a de-loading week but with Christmas right around the corner I figured it would be a great time to do some testing.  Take a few extra rest days over Christmas and be ready to hit it hard in the New Year.  Our next cylce will is all about prepairing for the open and increading our work capacity.  I know a few of you are unable to attend 4 or more classes a week but some of the strength movemtns we do are only effective if they are done with some consistancy and repeated week to week.  Please take advantage of open gym time to work on missed lifts, specific mobility work and of course weaknesses!

Prep
Run 1 Mile/ Row 1000m 
Athlete specific mobility work- Ask your coach's for help on this 
Burgener warm up 

Conditioning 
"Outlaw Total"
Min 0- Min 10- Find a 1RM Snatch 
Min 10-Min 20 Find a 1 RM Clean and Jerk 
Min 20- Min 30 Find a 1 RM Front squat 
Min 30- Min 35 Clean up 
Min 35- Min 50 "Cindy" As many rounds as possible of 5 Pull ups, 10 Hand Release Push ups, 15 Air squats 

* Score is the total combined weight for snatch, clean and jerk, front squat and rounds of Cindy 

Recovery 
Trap Smash 

December 13th 2013

Prep
2 Min max double unders 
Athlete specific mobility work.. ask your coaches 


Strength 
Back squat 
1-1-1-1-1

Conditioning 
Row 1000m 
Rest 2 Min 
100 Burpees for time

Recovery 
Athlete specific mobility work 

December 12 2013

Christmas party and social WOD will start around 5:30pm... if you choose to wait until then to do this very special WOD that is just fine with us!! If you would rather stick to your regular class time just pop down grab a drink and a snack and come cheer us all on! 

Prep
Row 1000m or Run 1 Mile 
Samson Stretch 
10 Leg swings per side 


Conditioning 
The workout goes just like the song so listen to it tonight, and sing it to yourself all the way through the workout!
Soooo.. 
1
2,1
3,2,1
4,3,2,1...... etc. 

1. HSPU
2. T2B
3. Push ups 
4. Burpees 
5.Pull ups 
6. Air squats
7. Doubles 
8. Box jumps 20/24
9. Sit ups 
10. WBS 14/20
11. KBS 35/50
12. Overhead walking lunges 


Recovery 
Lie on the floor 

Prep
Row 500m 
Upper back openers 
Bottom squat position 1 min 
Leg swings 


Strength 
In 10 min find a 1RM Snatch 
In 10 Min Find a 1RM Clean and jerk 

Conditioning 
Fight gone bad style; 
2 Rounds;
Row for calories 
Pistols 
Double unders 
Sit ups 
Rest  


Recovery 
Shoulder stretches with band 

Tuesday December 10th 2013

Prep
2x
5 Pull ups 
10 Lunge complex 
15 Push ups 

Strength 
Box Squat 5x5 
* Increase 5-10 lbs from last week 

Conditioning 
Barbell complex 
6 Rounds for max load.  Do not set the barbell down for all 9 repetitions.  If you do, it is an immediate 25 burpee penalty.  Weights can be repeated but not decreased.  

3 Deadlift 
3 Hang clean 
3 Push jerk 

Recovery 
Couch stretch 2 min per side 
Trap smash 

Monday December 9th 2013

Just a reminder!! Our customer appreciation social WOD is this THURSDAY at 5:30 PM.  Please stop in, bring a snack if you so choose, do the WOD and hang out with us before the chaos of the season kicks in! 

Prep
Shoulder/Hip mobility 
Overhead walking lunge 
Bottom position 

Strength 
Bent Row
5x5
* Start 5lbs heavier than last week

Conditioning 
3RFT
50 Doubles
10 Overhead squat 95/135

Recovery 
Calf smash 
Alexander shoulder stretch on wall 

Saturday December 7th 2013

Prep
5x 
10 Shuttle runs 
5 Burpees 

Strength 
Work on a lift you missed this week 

Conditioning 
10 Rounds for time 
10 Walking lunges 
10 Push ups 

Recovery 
Foam roll legs and hips 

Friday December 6th 2013

I am really proud of the community that is being built at CFPC.  One thing I have noticed and I would like to see an improvement on is a bit more encouragement from those that have finished the workout. I understand it is diffiult for some of you to stick around until everyone has finished up but even just a few words of encouragement go a long way! After you scrape yourself up off the floor, cheer on your hard working peers before you clean up your equipment, this is the spirit of CrossFit!! 

Prep
Roll out your stiff bits from yesterday...
30 Burpees 
20 Scapular pull ups
10 Box jump  

Strength 
Weighted pull ups/Strict/ Negatives 

Conditioning 
10 Min AMRAP
20 Pistols
10 Hollow Rocks
5 Ring dips 

Recovery 
Banded pigeon 

Thursday December 5th 2013

Prep
Foam roll legs and calves 
1 shuttle run 1 Burpee 10x

Strength 
Hang Power cleans 5x5

Conditioning 
30 Thrusters 65/95
30 Box Jump 20/24
30 Double unders 
20 Power clean and Jerk 65/95
20 Sit ups 
20 Burpees 
10 Power Snatch 65/95
10 HSPU/ Push ups 
10 T2B 

Recovery 
Lie on the floor 

Wednesday December 4th 2013

Prep 
Ankle. calf mobility 
30 Burpees 
Goblet squat - 1 Min 


Strength 
Box Squats 5x5 

Conditioning 
EMOM for 20 Min 
Odd- 7 Push ups 
Even 3 Front squat at 75% of 1RM 

Recovery 
25 Banded squats 
25 Air squats 
Couch stretch 

Tuesday December 3 2013

As many of you have heard a member of community is missing her son.  Michelle Elliott and her family are looking for any information that may lead to finding Taylor.  Please send thoughts and prayers her way, Taylor is an awesome kid and we hope he finds his way home safe and sound. 

Prep
30 Burpees
Samson Stretch  
Overhead squat position 1 Min 

Strength 
In 10 Min find a 1 RM Clean and Jerk 
In 10 Min find a 1 RM Snatch 

Conditioning 
"Flight Simulator"
10,20,30,40,50,40,30,20,10
Unbroken Double unders 
*15 Min time cap 

Recovery 
Calf smash 

December 1 2013

25% Off all December Fees!

Holiday Hours will be;
December 24th and 25th CLOSED
December 26th 10am WOD 

December 31st- CLOSED
January 1st- 10am WOD 

Our Customer Appreciation WOD and Social has been moved Thursday December 12th at 5:30 ish  until whenever ish... come on in for a workout, some snacks and the shaving of Craig's moustache!! 

There is a CrossFit Level 1 seminar offered in Red Deer this January.  CrossFit Pincher Creek could really use another Coach or two.  A couple of you have expressed some interest in this course and I encourage you to see it though if only for your own personal benefit.  We would love to see a couple of our guys step up and take the course, we love all our female coach's but it would be great to have another Male coach step up and encourage some of our male athletes. 

For Monday 

Prep
30 Burpees 
Dynamic warm up of shoulders and legs 

Strength 
Bent Row
5x5
Start 5lbs heavier than last week 

Conditioning 
50-35-20
Wall Balls 14/20
Pull ups 
Doubles 

Recovery 
Calf smash 
Down Dog 2 min