Prep
5 Min group joint warm up
3 Rounds
30 sec Handstand hold, 20 second active hang, 10 Wall balls
Strength
a)10 min EMOM Handstand push ups
b)10 min EMOM 1 Snatch @ 80% of 1RM
Conditioning
"Jackie"
Row 1000m
50 Thrusters 35/45
30 Pull ups
Recovery
Group stretch
"Workout Of The Day" (and occasionally more) from CrossFit Pincher Creek will be posted here on a regular basis. Check in to see what the WOD is and let us know how YOU did.
Saturday, 31 January 2015
Thursday, 29 January 2015
Friday January 30th 2015
Prep
Coach's choice dynamic
10 min AMRAP
150m row
10 Scap pull ups
5 Push ups
Strength
Back Squat
2-2-2-2-2-2
Bench Press
2-2-2-2-2-2
Conditioning
For time;
20 T2b
30 Push ups
40 Pull ups
50 Cal row
Recovery
Group stretch
Coach's choice dynamic
10 min AMRAP
150m row
10 Scap pull ups
5 Push ups
Strength
Back Squat
2-2-2-2-2-2
Bench Press
2-2-2-2-2-2
Conditioning
For time;
20 T2b
30 Push ups
40 Pull ups
50 Cal row
Recovery
Group stretch
Wednesday, 28 January 2015
Thursday January 29th 2015
Prep
800m run
3 Position band stretch
Coach's choice dynamic
Burgner warm up
Strength
Clean and Jerk
5-3-1-1-1
Conditioning
5 min AMRAP
50 Bar Facing Burpees
AMRAP Clean and Jerks with remaining time 95/135
Recovery
Easy walk
25 Banded air squats
Bretzle 2 min per side
800m run
3 Position band stretch
Coach's choice dynamic
Burgner warm up
Strength
Clean and Jerk
5-3-1-1-1
Conditioning
5 min AMRAP
50 Bar Facing Burpees
AMRAP Clean and Jerks with remaining time 95/135
Recovery
Easy walk
25 Banded air squats
Bretzle 2 min per side
Tuesday, 27 January 2015
Wednesday January 28th 2015
Prep
5 min aerobic
Coach's choice dynamic
Burgner Warm up
Strength
Power Snatch
3-3-3-3-3
Snatch Balance
2-2-2-2-2
Snatch
1-1-1-1-1
Conditioning
10 Rounds
50m swim
10 Air squats
Recovery
Hot tub
*There will be no swimming for the 4:30 class, instead a row workout
** 6:30 class will have to start in the pool this week as kayaking starts at 7pm
5 min aerobic
Coach's choice dynamic
Burgner Warm up
Strength
Power Snatch
3-3-3-3-3
Snatch Balance
2-2-2-2-2
Snatch
1-1-1-1-1
Conditioning
10 Rounds
50m swim
10 Air squats
Recovery
Hot tub
*There will be no swimming for the 4:30 class, instead a row workout
** 6:30 class will have to start in the pool this week as kayaking starts at 7pm
Monday, 26 January 2015
Tuesday January 27th 2015
Prep
5 min aerobic activity
3 position banded shoulder prep
20 sec on 10 sec off x2 of each
Active bar hang, Ring hold, Bottom squat, Handstand hold
Strength
Weighted False grip pull ups
1-1-1-1-1
Weighted Ring dips
1-1-1-1-1
Conditioning
7 min AMRAP
7 CTB
70 Double unders
Recovery
50 pull downs
Pec stretch
Calf smash
5 min aerobic activity
3 position banded shoulder prep
20 sec on 10 sec off x2 of each
Active bar hang, Ring hold, Bottom squat, Handstand hold
Strength
Weighted False grip pull ups
1-1-1-1-1
Weighted Ring dips
1-1-1-1-1
Conditioning
7 min AMRAP
7 CTB
70 Double unders
Recovery
50 pull downs
Pec stretch
Calf smash
Sunday, 25 January 2015
Monday January 26th
We had an awesome turn out to the social WOD on Friday night! It was a tonne of fun and I can not wait until the next one. We will be having a Paleo potluck on February 20th so save the date!
Prep
5 min aerobic activity
Group joint warm up
Barbell drills
Strength
Lunges in the front rack
10-9-8-7-6
Push Jerk
5-3-1-1-1
Conditioning
5RFT
10 Box jump overs
10 Wall balls
Recovery
3x 1 min on 1 min rest plank
Couch stretch 2 min per side
Prep
5 min aerobic activity
Group joint warm up
Barbell drills
Strength
Lunges in the front rack
10-9-8-7-6
Push Jerk
5-3-1-1-1
Conditioning
5RFT
10 Box jump overs
10 Wall balls
Recovery
3x 1 min on 1 min rest plank
Couch stretch 2 min per side
Thursday, 22 January 2015
Friday January 23rd 2015
Just a reminder for our social WOD Friday night at 6pm. We will celebrate Jason's very belated birthday with a fun WOD and dinner to follow at the Cast Iron. We have a special photographer or two coming to snap some photos of our awesome community, so shine up a little. Or just sweat.
Prep
5 Min aerobic
Group joint warm up
Coach's choice dynamic
Strength
Back Squat
3-3-3-3-3
Bench Press
3-3-3-3-3
Conditioning
5RFT
50 Double unders
5 Ring dips
Recovery
Group Stretch
Prep
5 Min aerobic
Group joint warm up
Coach's choice dynamic
Strength
Back Squat
3-3-3-3-3
Bench Press
3-3-3-3-3
Conditioning
5RFT
50 Double unders
5 Ring dips
Recovery
Group Stretch
Wednesday, 21 January 2015
Thursday January 22nd 2015
Prep
5 Min mono structural
Shoulder mobility
Burgner warm up
Jerk Balance
Strength
Clean and Jerk
5-3-2-1-1-1
Conditioning
7 min AMRAP
3 Clean and Jerk
3 T2B
6 Clean and Jerk
6 T2B
9 Clean and Jerk
9 T2B
12, 15 etc....
95/135
Recovery
Super friend shoulder smash
Pec stretch 2 min per side
5 Min mono structural
Shoulder mobility
Burgner warm up
Jerk Balance
Strength
Clean and Jerk
5-3-2-1-1-1
Conditioning
7 min AMRAP
3 Clean and Jerk
3 T2B
6 Clean and Jerk
6 T2B
9 Clean and Jerk
9 T2B
12, 15 etc....
95/135
Recovery
Super friend shoulder smash
Pec stretch 2 min per side
Tuesday, 20 January 2015
Wednesday January 21st 2015
Just a reminder for our social WOD this Friday at 6ish. We have a couple of photographers scamming to take some photos of what we do at CFPC so we can re vamp our website. Shine up to get sweaty!
Prep
Overhead prep
3x
10 Bar taps, 10 inch worm, 10 hollow rock
Strength
1 Snatch Drop EMOM for 5 min
1 Heaving snatch blance EMOM for 5 min
Conditioning
3 x 1 mile run
* If the weather is too crappy we will sub 1000m rows
Recovery
Samson stretch
25 Back extensions
Banded Pigeon 2 min per side
Prep
Overhead prep
3x
10 Bar taps, 10 inch worm, 10 hollow rock
Strength
1 Snatch Drop EMOM for 5 min
1 Heaving snatch blance EMOM for 5 min
Conditioning
3 x 1 mile run
* If the weather is too crappy we will sub 1000m rows
Recovery
Samson stretch
25 Back extensions
Banded Pigeon 2 min per side
Monday, 19 January 2015
Tuesday January 20th 2015
Prep
Row 1000m
Lower body prep
3x 15 Banded good mornings
10 Scap pull ups
5 Strict burpees
Strength
False grip pull ups or Strict pull ups
3-3-3-3-3
*build to a heavy single
Halting Deadlift
5-5-5
Conditioning
12 min AMRAP
10 Box Jumps
10 Push ups
10 Deadlift @ Body weight
Recovery
Banded lat pull downs x 50
Calf smash
Bretzle 2 min per side
Row 1000m
Lower body prep
3x 15 Banded good mornings
10 Scap pull ups
5 Strict burpees
Strength
False grip pull ups or Strict pull ups
3-3-3-3-3
*build to a heavy single
Halting Deadlift
5-5-5
Conditioning
12 min AMRAP
10 Box Jumps
10 Push ups
10 Deadlift @ Body weight
Recovery
Banded lat pull downs x 50
Calf smash
Bretzle 2 min per side
Sunday, 18 January 2015
Monday January 19th 2015
Congratulations to Wendy, Danielle, Holly and Connie this weekend! We can not wait to hear all about your weekend at Battle on the Boarder.
We will be having a social WOD this Friday to celebrate Jason's belated birthday. WOD around 6 ish and dinner and drinks to follow for whoever is interested.
Prep
5 min aerobic
3 Min focused shoulder mobility
3X 1 min bottom squat position
30 second handstand hold
15 Sec superman hold on pull up bar
Strength
Front Squat
3-3-3-3-3
Push Press
3-3-3-3-3
Conditioning
10 RFT
8 Wall balls
6 KBS
4 Burpees
*12 min time cap
Recovery
Easy walk 2 min
Wall slides 30 sec on 30 sec off x 5
T spine smash
We will be having a social WOD this Friday to celebrate Jason's belated birthday. WOD around 6 ish and dinner and drinks to follow for whoever is interested.
Prep
5 min aerobic
3 Min focused shoulder mobility
3X 1 min bottom squat position
30 second handstand hold
15 Sec superman hold on pull up bar
Strength
Front Squat
3-3-3-3-3
Push Press
3-3-3-3-3
Conditioning
10 RFT
8 Wall balls
6 KBS
4 Burpees
*12 min time cap
Recovery
Easy walk 2 min
Wall slides 30 sec on 30 sec off x 5
T spine smash
Friday, 16 January 2015
Saturday January 17th 2015
Best of luck to the ladies competing at Battle on the Boarder this weekend. Danielle, Wendy, Connie and Holly- we will be cheering for you!
Prep
5 Min aerobic
5 Min Focused shoulder warm up
3 Rounds
3 Turkish get ups per side
6 KB windmills per side
9 Russian Swings
Strength
Snatch
3-3-3-3-3
Conditioning
10 !
Shuttle runs
Ring rows
Sit ups
Recovery
Group stretch and mobility work
Prep
5 Min aerobic
5 Min Focused shoulder warm up
3 Rounds
3 Turkish get ups per side
6 KB windmills per side
9 Russian Swings
Strength
Snatch
3-3-3-3-3
Conditioning
10 !
Shuttle runs
Ring rows
Sit ups
Recovery
Group stretch and mobility work
Thursday, 15 January 2015
Friday January 16th 2015
Prep
5 min areobic
5 Min coach's choice dynamic
3 Rounds of "Cindy"
Strength
Bench Press
5-5-5-5-5
CTB Pull ups EMOM for 5 min
Conditioning
6 Rounds for max load of the complex
1 Power clean
1 Front Squat
1 push jerk
1 Back Squat
Recovery
Couch Stretch
Group smash fest
5 min areobic
5 Min coach's choice dynamic
3 Rounds of "Cindy"
Strength
Bench Press
5-5-5-5-5
CTB Pull ups EMOM for 5 min
Conditioning
6 Rounds for max load of the complex
1 Power clean
1 Front Squat
1 push jerk
1 Back Squat
Recovery
Couch Stretch
Group smash fest
Wednesday, 14 January 2015
Thursday January 15th 2015
Prep
5 min aerobic work
Ankle mobility
10 of each Box jumps, Push press with an empty bar, beat swings
Push press review
Strength
Push Press
5-3-1-1-1-1
Build to a 1RM
Conditioning
12.3
18 min AMRAP
15 Box jumps 20/24
12 Push press 75/115
9 Toes to bar
Recovery
Easy walk 2 min
Pec smash with lacrosse ball
Couch stretch 2 min per side
5 min aerobic work
Ankle mobility
10 of each Box jumps, Push press with an empty bar, beat swings
Push press review
Strength
Push Press
5-3-1-1-1-1
Build to a 1RM
Conditioning
12.3
18 min AMRAP
15 Box jumps 20/24
12 Push press 75/115
9 Toes to bar
Recovery
Easy walk 2 min
Pec smash with lacrosse ball
Couch stretch 2 min per side
Tuesday, 13 January 2015
Wednesday January 14th 2015
A few of you have expressed some interest in another goal setting workshop. If you missed the last one or would like to finish up some of the stuff we were chatting about please let me know. I will try to get another one going in the next week or so!
Prep
5 min monostructrual
Overhead prep
Burgner warm up
Strength
Drop Snatch
3-3-3 E2M
Heaving Snatch Balance
3-3-3 E2M
Conditioning
15 min Row for m
10 min max burpees
5 min Max double unders
* Continuous running clock
Recovery
Easy walk
I's, Y's and T's 10 at each position x 5 1 min rest between rounds
Calf smash
Prep
5 min monostructrual
Overhead prep
Burgner warm up
Strength
Drop Snatch
3-3-3 E2M
Heaving Snatch Balance
3-3-3 E2M
Conditioning
15 min Row for m
10 min max burpees
5 min Max double unders
* Continuous running clock
Recovery
Easy walk
I's, Y's and T's 10 at each position x 5 1 min rest between rounds
Calf smash
Monday, 12 January 2015
Tuesday January 13th 2015
Prep
Skipping drills 5 min
3 position lower body prep with band
10x each Scapular pull ups, Hollow rocks and super mans
Strength
5-10 T2B EMOM for 10 min
Conditioning
Tabata of;
Box jumps
Muscle ups or Rig dips
Back extensions
Pistols or Air squats
Recovery
Row 500m at an easy pace
25 Baned air squats
Sub scap smash
Skipping drills 5 min
3 position lower body prep with band
10x each Scapular pull ups, Hollow rocks and super mans
Strength
5-10 T2B EMOM for 10 min
Conditioning
Tabata of;
Box jumps
Muscle ups or Rig dips
Back extensions
Pistols or Air squats
Recovery
Row 500m at an easy pace
25 Baned air squats
Sub scap smash
Sunday, 11 January 2015
Monday January 12th 2015
Thank you to everyone that came out to the goal setting workshop! I know we didn't cover everything that I wanted to but I hope you all got a better understanding of where your strengths and weaknesses are, and how to improve in those areas to help you meet your goals. I look foreword to holding monthly workshops on different topics to help you all reach your goals this year. Some ideas for workshops I have are- double unders, kipping, Olympic Lifting and Nutrition. If you have any ideas on workshops that you would like to attend please let me know, I want to see everyone meet their goals this year!
Check out the Video below- human potential is endless- do not sell yourself short.
Prep- 15 Min
5 min aerobic warm up
Front rack prep- 2 min per side
4 Rounds of 3 Position Clean
1 min rest
Strength -20 min
Halting deadlift
5-5-5
E2M
Hang Sqaut cleans
5-5-5
E2M
E2M= every 2 min
Conditioning -20 min
2 Rounds
In 5 min;
250m row
10 Lunges in front rack postion 95/135
25 Burpees
250m Row
Rest 5 min
Recovery - 5 min or do it at home!
Easy walk 2 min
Wall slides 30 seconds on 30 seconds off x3
Adductor smash
Check out the Video below- human potential is endless- do not sell yourself short.
Prep- 15 Min
5 min aerobic warm up
Front rack prep- 2 min per side
4 Rounds of 3 Position Clean
1 min rest
Strength -20 min
Halting deadlift
5-5-5
E2M
Hang Sqaut cleans
5-5-5
E2M
E2M= every 2 min
Conditioning -20 min
2 Rounds
In 5 min;
250m row
10 Lunges in front rack postion 95/135
25 Burpees
250m Row
Rest 5 min
Recovery - 5 min or do it at home!
Easy walk 2 min
Wall slides 30 seconds on 30 seconds off x3
Adductor smash
Friday, 9 January 2015
Saturday January 10th 2015
Goal setting workshop today at 11! Hope to see you all there!
Prep
5 Min aerobic activity of your choice
Overhead prep
Burgner Warm up
3 Position snatch
Strength
Snatch Balance
3-3-3-3-3
OHS
3-3-3-3-3
Conditioning
Power snatch 65/95
30-20-10
Sit ups
60-40-20
Recovery
Wall slides 30 seconds on x5
Group smash and stretch
Prep
5 Min aerobic activity of your choice
Overhead prep
Burgner Warm up
3 Position snatch
Strength
Snatch Balance
3-3-3-3-3
OHS
3-3-3-3-3
Conditioning
Power snatch 65/95
30-20-10
Sit ups
60-40-20
Recovery
Wall slides 30 seconds on x5
Group smash and stretch
Thursday, 8 January 2015
Friday January 9th 2015
Reminder that we will be having a goal setting workshop this Saturday at 11am! There will be a $10 fee and we may have a few things to test, nothing major so come ready to work just a little.
Prep
5 min focused mobility
4x Bear crawl-HS
5 Beat swing on rings
10 box jump
Strength
Gymnsastic skill work 15 min
Come with ideas on what to work on,.
Conditioning
8 min AMRAP
2 Muscle ups/ Ring dips
4 Box jump 24/30
6 Air squat
Recovery
Group smash fest
Prep
5 min focused mobility
4x Bear crawl-HS
5 Beat swing on rings
10 box jump
Strength
Gymnsastic skill work 15 min
Come with ideas on what to work on,.
Conditioning
8 min AMRAP
2 Muscle ups/ Ring dips
4 Box jump 24/30
6 Air squat
Recovery
Group smash fest
Wednesday, 7 January 2015
Thursday January 8th 2015
Just a reminder that our kids program will be starting up again this week. I have a few new ideas for our kiddos and I am excited to get them started in the New Year. Many of them have made some really cool gains and I can not wait to see what this year brings!
Prep
Coach's choice dynamic
20 shuttle runs
10 CTB
5 Push ups
20 shuttle runs
Burgner Warm up
Strength
Clean and Jerk
Build to a heavy single
Conditioning
Min 1-10
21-15-9
Hang power clean
Burpees
Min 10-20
21-15-9 Front Squat
100-75-50 Double unders
Min 20
21-15-9
Cal row
Push Press
* Complete the set amount of work, rest with the amount you have left with each given set. If it takes you 8 min to complete you have 2 min rest etc.
95/135
Recovery
T spine smash
Bretzle 2 min per side
Prep
Coach's choice dynamic
20 shuttle runs
10 CTB
5 Push ups
20 shuttle runs
Burgner Warm up
Strength
Clean and Jerk
Build to a heavy single
Conditioning
Min 1-10
21-15-9
Hang power clean
Burpees
Min 10-20
21-15-9 Front Squat
100-75-50 Double unders
Min 20
21-15-9
Cal row
Push Press
* Complete the set amount of work, rest with the amount you have left with each given set. If it takes you 8 min to complete you have 2 min rest etc.
95/135
Recovery
T spine smash
Bretzle 2 min per side
Tuesday, 6 January 2015
Wednesday January 7th 2015
Prep
5 min focused mobility
3x 10 Inch worm, 10 banded goodmornings, 10 double unders
Strength
Build to a 1RM Deadlift
Conditioning
50 Wall balls
40 Double unders
30 Burpees
20 KBS
10 T2B
Recovery
I's, Y's and T's- 10 at each position x 5
Hamstring stretch up rig
T-spine smash
5 min focused mobility
3x 10 Inch worm, 10 banded goodmornings, 10 double unders
Strength
Build to a 1RM Deadlift
Conditioning
50 Wall balls
40 Double unders
30 Burpees
20 KBS
10 T2B
Recovery
I's, Y's and T's- 10 at each position x 5
Hamstring stretch up rig
T-spine smash
Monday, 5 January 2015
Way to go Canada!!!
This is also a great time to announce that CFPC raised $500 for Kidsport with our memorial WOD for Taylor. Way to go everyone! I am really proud of you and I know it means a lot to the Elliott and Davidson Families.
We are able to offer the 4:30 class on Wednesday's much sooner than expected and will be starting this week!!
We have changed our 6:30pm class on Monday's and Wednesday's to Foundations. This class was not highly attended so we thought it would be a great time for those that are new to CrossFit or looking to get started to CrossFit to use this time to do so. If this is you, please come only to the 6:30 class on Monday's and Wednesday's or to the lite class at 4:30 on Tuesday's and Thursdays, this will give you a chance to become proficient with all the movements in CrossFit. Pass this on to your friends and have them sign up before attending.
This cycle is all about volume and preparing for the CrossFit open. I hope you all plan on signing up this year, its always a lot of FUN!
Prep
Coach's choice dynamic
Strength
Weighted pull ups
5-5-5-5-5
Conditioning
3x 2000m Row
Recovery
Forearm smash
Bottom squat position 2 min per side
This is also a great time to announce that CFPC raised $500 for Kidsport with our memorial WOD for Taylor. Way to go everyone! I am really proud of you and I know it means a lot to the Elliott and Davidson Families.
We are able to offer the 4:30 class on Wednesday's much sooner than expected and will be starting this week!!
We have changed our 6:30pm class on Monday's and Wednesday's to Foundations. This class was not highly attended so we thought it would be a great time for those that are new to CrossFit or looking to get started to CrossFit to use this time to do so. If this is you, please come only to the 6:30 class on Monday's and Wednesday's or to the lite class at 4:30 on Tuesday's and Thursdays, this will give you a chance to become proficient with all the movements in CrossFit. Pass this on to your friends and have them sign up before attending.
This cycle is all about volume and preparing for the CrossFit open. I hope you all plan on signing up this year, its always a lot of FUN!
Prep
Coach's choice dynamic
Strength
Weighted pull ups
5-5-5-5-5
Conditioning
3x 2000m Row
Recovery
Forearm smash
Bottom squat position 2 min per side
Sunday, 4 January 2015
Monday January 5th 2015
Prep
Coach's choice dynamic
8 min AMRAP at warm up pace
500m row
15 wall balls
10 scap pull ups
Strength
Theuster
1-1-1-1-1-1
Conditioning
"Fran"
21-15-9
Thrusters 65/95 or 65% of above
Pull ups
Recovery
Row 750m
Bretzle 2 min per side
Couch stretch 2 min per side
Thursday, 1 January 2015
January 2 2015
The first workout of 2015!
We have some schedule changes happening, noon hour class has been changed to Monday, Tuesday, Wednesday and Thursday. A couple extra noon classes in there but no longer a class on Fridays effective immediately.
Our lite/ teens weightlifting will eventually be Tuesday, Wednesday and Thursday as soon as Zach is all certified and ready to go. That should be happening in the next couple if weeks!
A few promotions as well- sign up for 3 months and receive 15% off your fees!!
Sign up for one year and receive a free month!
These promotions will run all year long.
Our goal setting workshop will run on Saturday January 10th at 11 am. I love setting new goals at the beginning of year, but there is a bit of a process to meeting and achieving those goals. I would love to help anyone out that not only wants to set new goals but MEET them this year at the workshop on Saturday.
First workout of 2015
14.2
Min 1-3
2 rounds of
10 OHS 65/95
10 CTB pull ups
If you are successful
Min 3-6
2 rounds of
12 OHS 65/95
12 CTB pull ups
If you are successful
Min 6-9
14 OHS 65/95
14 CTB pull ups
Min 9-12
16 OHS 65/95
16 CTB pull ups
Etc until failure
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