Monday September 1 2014

We have a hero WOD honouring our very own hero, Mr. Craig Hallden.  I wanted to dedicate this years Labour Day Hero WOD to Craig for a couple of reasons; first  was his birthday on Saturday and second Craig is a pillar in our community that embodies all that CrossFit is.  To Craig CrossFit is not just a workout, it is a way of life- he puts just as much effort into nutrition, recovery and camaraderie as he does the WOD itself.  Some of you may recognize the conditioning portion of WOD- this is the WOD that Craig snapped his Achilles on just less than a year ago(with just a slight spin).  All the hard work and effort you have put in over the last year has really paid off- look at all your recent PR's and your double unders! Thank you for always being so coachable Craig, and for being an awesome example of all that CrossFit is.  

Prep
Ankle mobility roll 2 min/banded distraction 2 min 
Tabata bottom squat position hold - 20 seconds in 10 seconds out
10 each- pass through, around the world, presses from back 
Additional shoulder mobility if needed 


Strength 
"Sally up" 

Conditioing 
21-15-9 
Box jumps 
Push press 65/95 
* Mandatory step down
**Must chug one beer to get your time off the clock. 

Recovery 
Walk 400m 
Banded pass through 
Thread the needle 2 min per side 

Saturday August 30th 2014

Happy Birthday to Craig today!! We have a very special Hero WOD for Craig on Monday at 10am.  Please join us for this very fun and challenging WOD

Prep
3 rounds 
6 Single arm snatch per side 
5 KB windmill per side 
4 TGU per side 
200m run 


Strength 
3 Position Snatch x 5
3 Clean pulls x5 

Conditioning 
3x 500 Row

* Go HAM

Recovery 
500m row at an easy pace 
30 second bottom snatch position 
Banded olympic squat 2 min 

Friday August 29th 2015

Prep 
Subscap/Shoulder  mobility
3x 
250m row 
10 Wall ball shot 
5 pull ups

Strength 
Thruster 5x1

Conditioning 
"Jackie"
1000m Row
50 Thruster 35/45
30 Pull ups 

Recovery 
Walk 400m 
couch stretch 2 min per side 
40 GHD sit ups 

Homework
Some of you are struggling with a bit of plantar faciatis- settle down in front of your computer and do this.  it feels good.... real good. 
http://www.mobilitywod.com/2014/05/roop-jamis-excellent-foot-ankle-adventure-part-i/

Thursday August 28th 2014

CrossFit Pincher Creek is doing a fun little fund raiser for the SPCA and "Raising the Woof"  We are doing a burpee challenge around the track, or however far you choose to go! Forms and information are located at the gym and more details to follow. 

Prep

Tabata; 

Back lever

Active bar hang

Handstand hold

Roll to pistol 

Strength 

Rope climbs

Conditioning 

5 Rounds 

5 Strict HSPU

10 Pistols

20 T2B

Recovery 

Group stretch 

Wednesday August 27th 2014

Prep 

Focused shoulder mobility 

2 10x each 

Pass through's 

Shuttle runs 

Lunge with twist 

Strength 

5x1 split jerk 

Conditioning

For time 

21 strict press 75/115 

Run 400m 

15 strict press 75/115 

Run 400m 

9 strict press 75/115 

Recovery 

Row 500m at 2:10-2:20 pace 

20 wall slides

Alexander shoulder stretch 

Tuesday August 26th 2014

CONGRATULATIONS to two of our lovely CrossFit couples that are recently engaged!  Keiran and Kim and Forrest and Madie,  I couldn't be happier for you and I wish you all the best.  Remember- couples that CrossFit together stay together! 

Prep
Focused foot/calf/ankle mobility 
5 Min AMRAP
30 Second Bottom squat position 
20 doubles 
5 Hollow rock 

Strength 
3 Rounds 
1 Min Hanstand hold
20 second ring hold
10 Hip touches 

Conditioning 
6 Min AMRAP
20 Doubles 
15 Goblet squat 35/50 
10 Burpees 

Recovery 
Walk 400m 
25 GHD sit ups
couch stretch 2 min per side 

Monday August 25th 2014

If you are interested in singing up for the team series please add your name to the list by the water fountain! Even if you have a team in mind please sign up individually so I can see who is interested and we can put people together that are interested but not part of a team.  You can see more about this fun little competion at -https://teamseries.crossfit.com

Prep
Foot/calf/ Ankle mobility 
2X
1 min dead bug
1 Min Dynamic lunges 
1 Min burpees 

Strength 
Deadlift 
5x3

Conditioning
"Running cindy"
20 Min AMRAP
Run 200m 
1 Round of "Cindy"
Run 200m  
2 rounds of "Cindy"
Run 200m 
3 rounds of "Cindy"
........etc until the time cap is up 

Recovery 
Walk 400m 
50 Bent over row
Groin stretch 2 min 

Saturday August 23rd 2014

I have been putting in some extra work for the recovery portion of our WOD's.  Remember everyone, the WOD is just a small piece of what CrossFit truly is.  CrossFit is a lifestyle and its what you do the other 23 hours of the day that keeps you kicking ass in the gym. Read the The importance of a good cool down, and if you can not do the cool down post WOD, try to get it in at home.  For tomorrow- some lifting. 

Prep
5 Min overhead position prep 
Burgner warm up 
Run 400m 
3 reps at each position 3 position snatch + 3 Snatch pulls 
Run 400m 
3 Reps 3 position Clean + 3 Clean pulls 
Run 400m 
Jerk Drills 

Strength/ Conditioning 
15 min 
Build to a 1RM Snatch 

15min Build to a 1RM Clean and jerk 

Recovery 
Row 1000m - Sub 5 
Strict HSPU- AMRAP
Bretzle 2 min per side 

Thursday August 21st 2014

Prep
Hamstring mobility- Banded down dog- 2 min per side 
1 Mile run 
Burgner Warm up -Clean 
30 Good-mornings
20 Lateral hops 
10 T2B

Strength 
Hang clean
5x3

Conditioning 
8 Min AMRAP
2 Power cleans 115/185
16 Box Jumps 


Recovery 
500m row at a 2:10-2:20 pace 
25 Back extensions 
Legs up rig 

Prep
Coach's choice dynamic
3 Rounds 
1-5 CTB
Plank with hp tap 5 per side 
30 second teddy bear stand 

Strength 
Spend 10 min working on muscle ups/ Ring dips 

Conditioning 
Sprint 100m 
Rest 50 sec
Sprint 100m 
Rest 40 sec 
Sprint 100m 
Rest 30 sec 
Sprint 100m 
Rest 20 sec
Sprint 100m 
Rest 10 sec 
And continue back up the ladder 

Recovery 
Walk 400m 
Banded hamstring floss 
Hamstring smash 

Tuesday August 19th 2014

Prep
Focused glute mobility- 5 Min 

8 Min  AMRAP
30 seconds active bottom squat position 
200m run 
10 Beat swings 

Strength 
Strict press 5-4-3-2-1

Conditioning 
3 RFT
20 Wall balls
20 Pull ups 
20 Front Squat 95/135 
20 Buprees

Recovery 
Walk 400m 
50 banded pull downs 
Couch stretch 2 min per side 

Monday August 18th 2014

I was proud to see so many CFPC peeps volunteering this weekend for the rodeo, way to represent CFPC everyone!! 

Prep 
Focused shoulder mobility 
2x
1 Min dead bug 
1 Min Burpees 
1 Min Banded good mornings 

Strength 
Max strict pull ups x3

Conditioning 
"Diane"
21-15-9
HSPU 
Deadlifts 

Recovery 
Row 500m 
20 back ext 
2 min foreword bend 

Friday August 15th 2014

I would like to change this saturday's class to 9:30 rather than the regular 10am so we can make the parade!

If any one has any scrap material kicking around that may be good for making some obstacles please let me know! We are starting to put together the track for the Wild Rose Rough Runner! Anything such as scrap wood, sand, ropes etc would be very helpful! 

Prep
Run 1 mile 
Burgner warm up 
Skill transfer exercises 
3x
10 med ball cleans
10 Plank with hip tap 
30 second bottom front rack position 

Strength 
Build to a 1 RM squat clean 

Conditioning 
"Elizabeth"
21-15-9 
Power cleans 95/135
Rig Dips (box dips) 

Recovery 
Walk 400m 
25 GHD Sit ups 
Group stretch 

Thursday August 14th 2014

Prep
Light roll of quads 
10 of each- Lunge with lateral reach, side plank=leg lift and hip tap, Sea saw 
5 min EMOM
100m run + lateral hops

Strength 
2 attempts at max rope climb 

Conditioning 
8 Min AMRAP 
10 Over the box burpees
12 Pull ups 


Recovery 
Group stretch 

Wednesday August 13th 2014

Prep
Light roll of glutes and hammy's-5min 

8 Min AMRAP 
6 Diamond push ups 
8 WBS
10 Double unders 

Strength 
3x5 Deficit teddy bear stand to HSPU 

Conditioning 
10 RFT
3 Thruster 95/135
30 doubles 
300m row 

Recovery
Tricep smash 
Banded shoulder stretch 2 min per side 

Tuesday August 12 2014

Prep 

Coach's choice dynamic- sprinting mechanics

Dead bug 2 min 

Inch worm 1 min 

Beat swing 30 sec 

Strength 

Build to a 5 RM Deadlift 

 

Conditioning 

100m sprint EMOM for 10 min 

Rest 2 min

5 min EMOM 5-10 chest to bar 

Recovery

Calf smash 

Group stretch 

Monday August 11th 2014

I had a fantastic weekend at the CrossFit Football seminar. The way CrossFit is evolving is absolutely phenomenal and I can not way to see where it takes us. I will elaborate more later on this week when I am back home and settled. 

Prep 

5 min focused glute mobility

8 min AMRAP 

Row 250m 

10 scapular pull ups 

12 push up to side plank 

Strength 

3 rounds for quality 

5 strict T2B 

5 strict pull ups 

5 strict ring dips or muscle ups 

WOD 

"Balls Deep" 

30 deadlifts

30 HSPU

30 back squat

* weight for barbell movements MUST be the same

** No rack is used for this WOD 

Recovery 

25 banded good morning 

25 GHD sit ups 

Bretzle- 2 min per side 

Friday August 8th 2014

Prep 

Tabata 

Double unders 

Burpees 

Strength 

Back squat 

12-8-6-3-3 

Conditioning 

10 min AMRAP

1 wall ball, 1 power clean 

2wall ball,2 power clean 

Etc until the time is up

Recovery 

Couch stretch

Banded shoulder stretches 

Thursday August 7th

Prep 

Hip mobility 

5 min AMRAP 

Run 200m 

10 push ups 

5 beat swing 

Strength 

1-5 L-pull ups / strict pull ups EMOM 

Conditioning

3RFT

5 wall walks 

10 power cleans 95/135 

15 air squats 

Recovery

Thread the needle

Wednesday August 6th

Prep 

10 of each;

Arm circles 

Pass through's 

False grip pass through's 

3x

10 doubles 

20 jumping jack 

30 mountain climbers

Strength 

Push press

10-8-6-4-2 

Conditioning

100 doubles 

20 Burpees 

400m run 

60 cal row 

100 doubles 

Recovery

Calf smash 

Calf stretch 2 min per side 

Tuesday August 5th 2014

Prep 

Quad smash with oly bar or grid roller-2 min per side 

10 min AMRAP 

200m run 

20 banded good mornings 

10 inch worm 

Strength

5x3-5 ring dips or muscle ups- rest 1 min between rounds 

Conditioning

18 min AMRAP 

1 mile run to buy in then; 

3 Deadlift 205/255 

6 toes to bar

9 push ups 

Recovery 

Walk 400m 

Alexander shoulder stretch on wall 

Saturday August 2 2014

Prep 

Hip mobility -5 min 

Run 1 mile 

Burgner warm up 

 Skill transfer exercises 

Strength 

2x3 clean and jerk at 70% 

2x2 clean and jerk at 80% 

1x1 clean and jerk at 90-100% 

Conditioning 

50 WBS 

40 KBS 

30 WBS 

20 KBS 

10 WBS 

*7 min time cap 

Recovery 

10 min skill work 

Stretch