Friday August 1 2014

August fees are due 

Prep 

5 min AMRAP 

20 banded good mornings 

10 doubles 

5 diamond push ups 

Strength 

Build to a 3 RM Deadlift 

Conditioning

2 RFT 

40 Box Jumps 

20 Pull ups 

10 Power Snatch 65/95 

Recovery

25 GHD sit ups

25 banded good mornings

5 min stretch what is needed 

Thursday July 31st 2014

AWESOME job to everyone that completed the Triple 3 ( or something like it :-)) mentally that was a very challenging WOD, a few added elements such as the heat did not help. I am amazed at some of the work ethic around CFPC, thank you!! 

Prep 

Junkyard dog 

Burgner warm up 

Skill transfer exercises 

With an empty barbel; 

3 position snatch x3 

3 position clean x3 

Strength 

Split jerk 

5-4-3-2-1 

Conditioning 

3x500m row 

Wednesday July 30th 2014

We will need to get started on this WOD ASAP because it is a long one! If you can get in a bit early up do a dynamic warm up beforehand. Also, if you are going to miss this WOD "because its too hot" then come at 6 am. And lets take a moment to remember it was done in Carson California... In July. Embrace the suck everyone and keys do this!! 

Triple 3 

Row 3000m 

300 double unders

3 mile run 

* 60 min time cap 

Or

1500m row

150 double unders

1.5 mile run 

*30 min time cap 

Tuesday July 29th

Prep 

Low lunge- 2 min per side 

10 min EMOM 

Odd- 5 air squats- hold in the whole remainder of min 

Even- 5 Hollow lifts- hold hollow rock remainder of min 

Strength

Work on pull ups for 10 min 

Conditioning 

3 min AMRAP 

10 pistols

200m sprint 

1 min rest 

3 min AMRAP

Power cleans75/115 

1 min rest 

3 min AMRAP

Burpees 

Recovery 

Walk 400m 

Down dog 2 min 

Bretzle 2 mom per side 

Monday July 28 2014

What a great weekend watching the CrossFit games!! I am super proud of our canadian women, Camille and Michelle did an amazing job representing Canada! It was so nice to see Annie and Julie finish strong as well. On the men's side.... Way to go Rich Fronning. 4 years in a row definitely proves your fitness! Rich did get a good run for his money and it was nice to see he is human and has weaknesses... Running!! I have programmed some  of the weekends WOD's this week for us to try out, but not this one; 

Prep 

5 min focused shoulder mobility 

5 min AMRAP  

5 strict Burpees 

10 Banded overhead

200m run 

Strength

Build to a 10RM Back squat 

Conditioning 

4 sets for max reps 

1 min double unders 

1 min push ups or HSPU

1 min pulll up or muscle ups

Recovery 

200m walk 

Sling shot squat 4 min 

Saturday July 26th 2014

Prep 

Coach's choice dynamic 

Conditioning 

Run 10k 

Recovery 

Hip Flexor Floss 

Friday July 24th

Prep 

5 min AMRAP 

200m run 

10 lateral hops

5x flat to hollow body hold 

Strength 

Work on handstands for 10 min 

Conditioning 

For time; 

Row 500m 

40 Thrusters 65/95 

30 box jump 

200m run 

Recovery 

Stretch for 10 min 

Friday July 24th

Prep 

5 min AMRAP 

200m run 

10 lateral hops

5x flat to hollow body hold 

Strength 

Work on handstands for 10 min 

Conditioning 

For time; 

Row 500m 

40 Thrusters 65/95 

30 box jump 

200m run 

Recovery 

Stretch for 10 min 

Thursday July 23rd 2014

Prep 

20 each- reverse flys, 20 push up to side plank, 20 knee push outs

Run 1 mile 

Burgner warm up s

Strength 

5x5 Hang clean

Build as you go 

Conditioning

21-15-9

Row for calories 

Pull ups 

Recovery 

Shoulder stretches with band-2 min per side

Alexander shoulder stretch- 2 min per side 

Wednesday July 22 2014

Prep 

20 each- Torso rotations, high kicks, lateral hops over pylon 

3 rounds 

10 GHD sit ups 

20 banded good mornings 

30 doubles

Strength 

10 min EMOM 

1-5 muscle ups or chest to bar pull up + ring dip 

Conditioning 

8 min AMRAP 

2 deadlifts 205/255 

4 HSPU

60 doubles 

Recovery 

Row 500m at a 2:10-2:20 pace 

Bretzle 2 min per side 

Tuesday July 22 2014

Prep 

Coach's choice dynamic 

Then; 

5 min AMRAP 

5 beat swing 

10 sec Hanstand hold 

150 m row 

Strength 

Strict press

5-4-3-2-1 

Conditioning

Run 400m 

21 Push press 

21 push ups 

Run 400m 

15 push press 

15 push ups

Run 400m 

9 push press

9 push ups 

 

65/95 

Recovery 

Shoulder stretches with band 2 min per side 

Thread the needle 

Monday July 21 2014

Kids class will be starting up again this week! Tuesdays and Thursdays at 11am ages 8-12. Tuesday and Thursdays at 4pm will be teens weightlifting! 

Prep 

Run 1 mile 

Squat prep 2 min per side 

Conditioning 

30 min AMRAP 

Min 1-10 Death by OH squat 

Min 11-20 Death by Front squat 

Min 21-30 Death by back squat 

Recovery 

Foam roll quads 

Couch stretch 2 min per side

July 17th 2014

Prep 

Dynamic shoulder warm up

4x 

200m Run 

10 KB Windmills 

3 Pull ups- working up to CTB 

Strength 

Find a 3 RM OH squat 

Conditioning 

14.2 

0-3:00- 2  rounds 10 OH squats 

                             10 chest to bar 

3:00-6:00- 2 rounds 12 OH squats 

                                 12 chest to bar 

6:00-9:00 14 OH squats 

                 14 CTB 

65/95 

Recovery 

Walk 400m 

Banded shoulder stretches 

Wednesday July 16th

Prep 

3x 

5 push ups 

10 Beat swings 

150m row 

Strength

Death by ring dips/ muscle ups 

* 10 min time cap 

Conditioning 

Death by DU's 

1st min=10 

2nd min= 20 

3rd min= 30 

Etc until failure 

Recovery 

Calf smash 

Ankle mob 

Tuesday July 15th 2014

Prep 

6x 

4 shuttle run 

2 strict pull up 

1 wall walk 

Strength 

Strict press 

5,4,3,2,1 

 Conditioning 

6RFT 

500m row

15 WBS

1 Rope climb 

Recovery 

Walk 400m 

Thread the needle 

Monday July 14th 2014

Prep 

Alternating Tabata 

Double unders 

4 min bottom goblet squat 

Strength

Death by T2B 

Handstand holds 

Conditioning 

3 RFT 

50 doubles 

40 air squat 

30 pull ups 

20 Burpees 

10 HSPU 

Recovery 

Row 500m at a 2:10-2:20 pace 

Bretzle 

Friday July 11th 2014

Prep 

2x

Row 500m 

25 banded good mornings 

5 strict Burpees 

Strength 

5x3 

Deadlift

Find a 3RM 

Conditioning

5 RFT 

50 doubles

5 Burpees 

1 rope climb 

Recovery 

Bretzle - 2 min per side 

Calf smash 

Thursday July 10th 2014

Prep

Coach's choice dynamic 

Bottom squat position- 2 min 

Conditioning

10 back squat 

Row 100m 

9 back squat 

Row 200m 

8 back squat

Row 300m 

8 back squat 

Row 400m 

7 back squat 

Row 500m 

6 back squat

Row 600m 

5 back squat 

Row 700m 

4 back squat 

Row 800m 

3 back squat 

Row 900m 

2 back squat 

Row 1000m 

1 back squat 

115/185 or 70% 

* 30 min time cap 

Recovery 

Walk 400m 

Couch stretch  2 min per side 

Wednesday July 9th 2014

Prep

Run 1 mile 

10 pass through 

 20 air squat

30 sec HSPU hold 

Strength

5x3 split jerk

Build to a 3 RM 

Conditioning 

10 min AMRAP 

30 push ups 

20 pull ups 

10 muscle ups/ring dips 

Recovery 

Overhead distraction 

Tuesday July 8th 2014

Prep

Run 400m 

Burger warm up 

Strength 

Build to a 3RM split jerk 

Conditioning 

6 RFT

200m run 

9 power cleans 95/135

5 ring dips 

Recovery 

Walk 400m 

Bretzle 

Monday July 7th 2014

AMAZING job to everyone that competed, volunteered, cheered, and supported CrossFit Pincher Creek in the summer games this weekend. You all made CFPC proud and I can not wait until our next event! 

Prep

Run 1 mile 

3x 

20 doubles 

10 scap pull ups 

5 push up to side plank per side 

Strength

Death by strict pull up 

* 10 min time cap

Conditioning

"Ghost" 

6 rounds 

1 min row for cal 

1 min Burpees 

1 min double unders 

1 min rest 

Recovery 

Row 500m at an easy pace 

Shoulder mobility 

Friday July 4th 2014

Friday July 4th Event 1& 2 Results 

		EVENT 1			EVENT 2			OVERALL
		Weight	Place		Time	Place		Total Points	Place
Men RX - Event 1 & 2
Joey		245	1		3:26	1		2	1
Carter		240	2		3:31	2		4	2
Shane		235	3		3:48	3		6	3
Russ		235	3		3:50	4		7	4
Sean		235	3		4:16	5		8	5
Zach		205	4		4:27	7		11	6
Kieran		195	5		4:26	6		11	6
Ethan		185	6		5:06	9		15	7
Cody		175	7		5:03	8		15	7
Women RX Event 1&2
Jordan		155	1		3:49	1		2	1
Madie		125	4		4:07	3		7	2
Alecia		115	6		3:57	2		8	3
Kristi		135	3		4:44	6		9	4
Sarah N.		140	2		4:58	8		10	5
Shannon		115	6		4:18	5		11	6
Marcy		140	2		5:17	11		13	7
Connie		155	1		5:29	13		14	8
Sara C.		70	10		4:14	4		14	8
Dallyn		120	5		5:11	10		15	9
Lisa Marie		70	10		4:51	7		17	10
Kandis		95	9		5:07	9		18	11
Danielle		110	7		5:20	12		19	12
Brandi		100	8		5:20	12		20	13
Scaled Men Events 1&2
Greg W.		165	1		5:09	1		2	1
Scaled Women Events 1&2
Wendy		130	1		5:24	4		5	1
Sarai		125	2		5:21	3		5	1
Catherine		100	3		5:19	2		5	1
Kim		90	4		4:50	1		5	1
Maggie		70	5		5:38	5		10	2
Masters Men Events 1&2
Tom		135	1		4:44	1		2	1
Masters Women Events 1&2
Donna		70	1		5:20	1		2	1
Boys 12-16 Events 1&2
Brett		135	1		4:16	1		2	1
Derrick		95	2		4:25	2		4	2
Girls 12-16 Events 1&2
Claire		85	1		5:20	2		3	1
Cassandra		70	2		5:13	1		3	1
Boys 8-12 Event 1
Hudson					3:04	1		1	1
Lachlan					3:13	2		2	2
Grady					4:00	3		3	3
Eric					4:33	4		4	4
Jasper					4:58	5		5	5
Macklin					5:10	6		6	6
Girls 8-12 Event 1
Ryann					4:04	1		1	1
Megan					4:39	2		2	2

Friday July 4th 2014

THANK YOU to e regime that came out to the volunteer meeting. I am always amazed at our awesome community! 

For tomorrow... 

Southern Alberta Summer Games Event 1 

In 5 min build to a 1RM Power clean 

Then; with that weight 

21-15-9 

Deadlifts 

Lateral Burpees 

Thursday July 3rd 2014

*Volunteer meeting 6:30 

**july fees are due 

Prep 

Row 1000m 

Dynamic shoulder exercises 

Footwork practice 

Strength 

Build to a 3RM split jerk 

Conditioning 

21-15-9 

Box jumps 

Push press 65/95 

Sit ups 

Recovery 

Row 500m at an easy pace 

Shoulder stretches with band 

Wednesday July 2nd 2014

Great work to everyone that completed the hero WOD or WOD'S for some of you! What a great way to honor Canada day! 

Something I noticed and would like to see everyone improve on is cheering for those that are still grinding away at the workout. I know how it feels to finish a tough workout, black out slightly and then start talking about how awesome it was BUT we need to rise up and help out our community when they need us most. 

A few schedule changes; 

CrossFit 

6am- Monday to Friday 

12pm - Monday, Wednesday,Friday 

4:30- Monday,Wednesday 

5:30 - Tuesday,Thursday 

6:30 Monday, Wednesday

10 am - Saturday 

Bootcamp 

5:30 Monday Wednesday 

Teens weightlifting 

4:00 Tuesday, Thursday (starting July 22) 

Kids 

Tuesday Thursday 11am ( starting July 22) 

July fees are due 

Volunteer meeting at 6:30 tomorrow night. Even if you are not volunteering but can help out with set up we would sure appreciate it!! 

Prep 

Run 1 mile 

Coach's choice dynamic 

Burger warm up 

Conditioning

"The broomstick mile" 

25 back squat 

25 Front squat

25 OH squat

Run 400m

25 shoulder press

25 push press

25 push jerk 

Run 400m 

50 squat clean 

Run 400m 

50 power snatch

Run 400m

* complete with a wooden dowel

** movements should be done to perfection 

Recovery 

25 GHD sit ups 

25 GHD back ext