Thursday May 1 2014

Today is the first day of open gym. I think a few of you are wondering  what open gym is and how to use it. Depending on how you are feeling here are a few things I like to do for my rest days-

-  Take a nap- if you are feeling a little beat up from this weeks WOD's get some rest. Rest is part of training and as my coach says if you can't take the rest don't do the work. 

- Do Some Food prep. If you are behind on food prep take the time you would have spent working out to cut veggies, cook some protein, make simeenergy balls etc. 

- Do some mobility- Kelly Starett prescribes 2 hours of mobility work PER DAY. Come on in catch up on some mobility. 

- Work on your weaknesses- if you don't have any why are you not at the games? 

If you are unsure what to do... Ask your Coach's! We will be in working on skills/ mobilizing and playing. 

Wednesday April 30th

Prep 

5 min skipping

Bulletproof shoulders 

3x 

10 GHD back ext 

10 T2B 

10 double unders 

Strength 

Muscle up/ ring dips 

1-5 EMOM for 10 Min 

Conditioning 

6 RFT 

10 Box Jump 

20 Walking Lunge 

40 Doubles 

Recovery 

Row 500m at an easy pace 

Foam roll legs 

Couch stretch 

Tuesday April 29th 2014

Well the Olympic lifting seminar this past weekend was amazing and I can not wait to start implementing what we learned. There is so much up learn about how to get the most out of our training and if you are willing to listen it can lead to some serious success. 

We got together as Coach's and decided to change up the schedule and see how it goes for a month or so. Like always we appreciate your feedback so please share with your Coach's on how you feel about the change.  Really all that will change is Thursdays we will no longer have classes; instead we will be offering open gym time from 6-8 am, 12-1pm and 4-6 pm. During these times you can come in and make up a WOD, work on skills or ask your Coach's for some specific drills to help you reach your goals. During the hours listed above Coach's will be at the gym working on skills themselves or mobilizing. When Jason is home he has some "fun" ideas planned for us to get together as a community and play! 

Prep

Row 1000m

Hip mobility 

3x 

10 Jump and land 

10 KB windmills 

10 pull ups 

Strength

3 position snatch 

Conditioning 

"Isabel" 

For Time

30 snatch 95/135 65/95 

Recovery 

Walk 400m 

Low back stretches 

Monday April 27th

Prep 

Run 1 mile 

3x 

Burgner warm up 

20 sec handstand hold 

20 banded good mornings 

Strength

Deadlift 5x5 @ 80% 

Conditioning 

18 min AMRAP 

1 rope climb

Handstand push ups -AMRAP 

5 power clean 105/155 

Recovery 

Row 500m at an easy pace 

Pigeon pose 2 min per side 

Thursday April 24th 2014

Prep

30 shuttle runs

25 banded good mornings 

20 wall slides 

15 pull ups 

10 push ups 

5 torso rotations per side 

Strength 

Deadlift 5x5@77% 

Conditioning 

30 min row for max m in teams of 3 max 

Recovery 

Low back stretches 

Banded pigeon 

Wednesday April 23rd 2014

We are just taking a look at the spring schedule and would like each of you to mark on the OLD whiteboard what classed you are most likely to attend.  We are considering a 6:30 class rather than 7:30 (possibly) and changing up our programming to a 3 on 1 off  on  off modal.  This would mean a reduced class schedule on Thursdays with some open gym time.  Please speak with your coach's about what classes you attend and what kind of schedule you would like to see.  Your opinion is very important to us!

Prep
200 Double unders
4x
20 Sec static handstand hold
20 Sec active bar hang
20 Sec bottom squat position


Strength
1-5 Strict hand stand holds EMOM for 10 Min

Conditioning
5 Rounds
1 Rope climb  
12 Lunges in the front rack position
200m run

Recovery
2 Min light skip
Couch stretch 2 min per side

Tuesday April 22 2014

I hope everyone had a wonderful long weekend and got out to enjoy some of the awesome sunshine! 

We are starting to plan for Summer Games and the first ever CrossFit event in the Summer Games. We will be taking 5 athletes from every region. We will let you know as soon as registration opens. We will also be needing about 10-15 volunteers to help out with judging,equipment etc.  Let your Coach's know if you are interested in helping out. We can not do this without your support!! Again Summer Games will run July 4th and 5th 

For tomorrow; 

Prep 

Run 1 mile 

Bulletproof shoulder routine

Burgener warm up 

Strength 

7x1 hang squat snatch 

Build to a 1 rm 

 Conditioning 

10 min EMOM 

1 hang squat snatch at 80% of above + 10 air squats 

Recovery 

Walk 400m at an easy pace 

Gentle twist 2 min per side 

Friday April 18th 2014

No regular classes Friday April 18th in lieu of Good Friday.  We will be doing a hero WOD at 10am followed by a FUN family WOD/Easter Egg hunt at 11am.   We will be outside if weather permits so please dress for it.  Also if you have an Easter egg collecting mechanism please bring it along!

"Lumberjack 20"
20 Deadlift 275/205
Run 400m
20 2pood Kettle Bell Swing
Run 400m
20 Overhead squat 115/85
Run 400m
20 Burpees
Run 400m
20 CTB Pull ups
Run 400m
20 Box Jump 20/24
Run 400m
20 DB Squat cleans 35/45
Run 400m

Thursday April 17th

Please more we will be doing a hero WOD Friday at 10 am instead of regular classes.  There will be a fun family WOD/ Easter egg hunt at 11 am. We will be closed Easter Monday. 

Prep 

Run 1 mile 

Ankle mobility 

3 position snatch x3 

Strength 

Rope climb technique 

Conditioning 

In 5 min find a 1 RM snatch 

Immediately following; 

5 min time cap 

12-9-6

Front squat with previous 1 RM weight 

Chest to bar pull ups/ regular pull ups 

Recovery 

Biceps/ Tricep smash 

Wednesday April 16th

Prep 

Run 1 mile 

Bulletproof shoulder routine 

Strength/ skill 

Work on progressions/ volume for 15 min 

Pull up 

Chest to bar 

Muscle ups 

Conditioning 

8 min AMRAP 

Bear complex 

1 Power clean 

1 Front squat 

1 Push press

1 back squat 

1 Push press 

* You can rest the bar anywhere but the ground. If the  bar is rested on the ground the workout is over 

Recovery

Shoulder stretch with band 

Wednesday April 16th

Prep 

Run 1 mile 

Bulletproof shoulder routine 

Strength/ skill 

Work on progressions/ volume for 15 min 

Pull up 

Chest to bar 

Muscle ups 

Conditioning 

8 min AMRAP 

Bear complex 

1 Power clean 

1 Front squat 

1 Push press

1 back squat 

1 Push press 

* You can rest the bar anywhere but the ground. If the  bar is rested on the ground the workout is over 

Recovery

Shoulder stretch with band 

Tuesday April 15th

Prep 

Row 500m 

T2B technique and scaling options 

10 KB Windmills 

20 leg swings 

Strength

1 muscle snatch + 2 OH squats EMOM for 10 min 

Conditioning

Western classic Event #2 

Run 400m

20 T2B 

40 Burpees

60 Goblet squats 35/50 

Run 400m 

Recovery

Couch stretch 2 min per side 

Monday April 14th

Well it was a fun weekend at the Western Classic! Like always you will all get to experience the workouts as they do fit into our programming a little bit later on this week! 

For tomorrow; 

Prep 

25 Double unders 

25 banded good mornings 

Dynamic leg stretches 

25 Double unders 

5 Deadlift - 50% 

Dynamic leg stretches 

Strength

5x5 Deadlift at 77% 

Conditioning 

Tabata

Row for calories 

Double unders 

Burpees 

Sprints 

* 1 min rest between exercises 

Recovery

Banded pigeon

Saturday April 12

Jacey will be opening up the gym at 9 am tomorrow for a bit of a casual mobility session. Feel free to join in if you can. Next week will be back to normal for mobility. 

Prep

Run 1 Mille 

Bulletproof shoulder routine 

Go over Olympic lifts 

Strength

In 10min find a 1 RM snatch

In 10 min find a 1 RM clean and jerk 

Conditioning

Work on gymnastics skills for 20 min

Recovery

Stretch- a lot 

Friday April 11 2014

Prep 

Row 500m 

Coach choice dynamic 

Strength / skill 

Pull up 

KB work 

Conditioning 

"Helen"

3 RFT 

Run 400m

12 pull ups 

21 KBS 35/50 

Recovery 

Alexander shoulder stretch 

Thursday April 10th

Happy Birthday to Rebecca Feller today!!! Rebecca you do so much for our community, I hope you get extra spoiled today!! 

Prep 

Run 1 mile 

3x 

10 pass through's 

Sling shot squat- 1 min 

5 strict Burpees 

Strength

7x-1 Hang Squat cleans 

OR 

7x5 Med ball cleans 

Conditioning 

10 min EMOM 

1 hang squat clean at 80% of above+ 5 Burpees 

OR 

3 Med ball squat cleans + 5 Burpees 

Recovery 

Hamstring mobility 

Wednesday April 9th 2014

Prep 

Roll out calves / shoulder mobility 

10 pass through's 

10 shuttle runs 

10 sec handstand hold 

Strength 

1-5 EMOM for 10 min 

Muscle ups or progressions 

CTB 

Ring Dips 

Pull ups or progressions 

Conditioning 

10 min AMRAP 

Max m row 

Recovery 

Bi/ tri smash 

Tuesday April 8th 2014

We are excited to start carrying a new supplement line at CrossFit Pincher Creek! JacktRX is a supplement line designed to meet the needs of CrossFit athletes and provides a clean protein free of fillers and low grade nutrients. We will be carrying the protein powders, pre workout supplements and daily hydrating products to meet the needs of our members.  Check out JacktRX here.

We are looking for some input on a 4:15 class starting mid may.  If you are interested please let us know!

Yoga/Mobility was a huge success this weekend and now that I have a feel for who can benefit from this class I look foreword to implementing some great new mobility tools next week. Please join us Saturday's at 9 to sip coffee, eat cookies and get loose. 

Prep
T-spine openers off box
5 Min of skipping
Bulletproof shoulders

Strength
Snatch Balance OR overhead squat
6x2

Conditioning
5 RFT
50 Double unders /150 Singles
30 Lunges
10 Power Snatch 65/95 95/135

Recovery
Couch stretch 2 min per side

Monday April 7th

Prep 

Coach's choice dynamic 

Bottom squat position

20x glute activation

20x Single leg step ups 

Strength 

5x5 Deadlift at 75%

Conditioning 

Run 400m 

20 Pull ups 

Run 400m 

20 push ups

Run 400m 

20 squats

Run 400m 

20 sit ups 

Recovery 

Plank 3x 1 min 

Low back stretches 

Saturday April 5 2014

Prep 

Run 1 mile 

Bullet proof shoulders 

Strength 

3x 

3 Turkish get ups 

10 KB Windmills 

10 Russian swings 

Conditioning

9 min AMRAP 

95/135 65/95 

3 Romainian Deadlift 

3 Hang clean 

3 Jerk 

Recovery 

Low back stretches 

Friday April 4 2014

Prep 

Run 1 mile/ row 1000m 

Slingshot squat 

3x 

2 strict Burpee 

4 toes to bar 

10 knee push outs 

Strength 

Olympic Snatch 

6x2 

Conditioning 

10! 

Burpees 

Toes to bar 

Goblet squats 35/50 

Recovery 

Journal 

Stretch extra long 

Thursday April 3rd

Prep 

Foam roll legs and glutes 

Coach's choice dynamic 

Burgener warm up 

Strength 

10 Min EMOM 

2 Squat cleans at 70% of 1RM 

Conditioning

20 min AMRAP 

Run 400m 

8 ground to overhead 95/135 65/95 

Recovery 

Trap smash 

Hamstring stretches 

April 2 2014

It is Sue Milligans Birthday today!!! If you see her today be sure to wish her a happy birthday and remind her what a gem she is!! You kick butt and inspire so many Sue! 

Prep 

4x 20 second

Active hang 

HSPU

Plank 

Strength

10 min EMOM 

1 strict muscle up + 2 ring dips

* plenty of scaling options 

Or

Ring dips

Or 

Pull ups 

Conditioning

50 HSPU/ push ups

50 Pistols 

50 Pull ups/ Ring rows 

50 Box jumps/ step ups 

* any guesses how old Sue is?

Recovery

Alexander shoulder stretch on wall