Wednesday July 1st 2015

We will have one big WOD tomorrow at 10am and then get out and Celebrate our beautiful country by stopping in at the museum or getting outside! 

2 min of gymnastics skill work then; 

"Oh Canada" 
20 min AMRAP 
1 Rope climb 
800m run 
6 Deadlift 155/225 
7 HSPU 

Tuesday June 30th 2015

Last chance for T-shirts!! If you have not yet placed your order please have it in by Wednesday as we will be placing the order on Thursday

Prep
800m run 
Coach's choice dynamic 
Burnger 

Strength 
Power Snatch- Build to a heavy single 

Conditioning 
10 min AMRAP
5 Power Snatch @75% of above 
50 Double unders 

Recovery 
Easy walk or row 
Double bully with a buddy 
Light roll or traps 

Monday June 29th 2015

The Pincher Creek Echo would like to come and take a photo of the CFPC crew that helped raises money for Kidsport on Tuesday just before 4pm.  If you can make it down to be part of the photo please do!! 

We will have one big class at 10am on Wednesday July 1st for Canada Day, all other classes will be cancelled so we can get out and  celebrate our awesome country.  

Prep
800m run 
Coach's choice dynamic 
Burgner 

Strength 
Front Squat 2x8@ 90% E3M 

Conditioning 
"Grace" 
30 Clean and Jerks for time 95/135 

Recovery 
Easy walk or row 
Shoulder accessory work from whiteboard. 
Couch Stretch 2 min per side 

Saturday June 27th 2015

Another fun partner WOD for this Saturday! This is the other workout from last weekends competition.  It is as fun as it looks! 


Prep
800m run 
Coach's choice dynamic 

Strength 
in 8 min Build to a 2RM Thruster 

Conditioning 
6x200m Med ball relay 14/20 
90 KBS 35/50
80WBS 14/20 to 10' Target 
70 Pull ups (Non working partner will do a static hold) 
60 Burpees
6x200m Relay no med ball 
* 25  min time cap 
*1 Partner working at a time 

Recovery 
Saturday group stretch 

Friday June 26th 2015

Well the time has come to send our littlest gym rat on his way, Matthew has made the move to Lethbridge and to say I am going to miss him is an understatement.  Matthew came to us about 8 months ago just to try out CF with his buddy.  Turns out he kinda liked it and he's kinda good at it :-) I had the privilege of coaching him and watching him improve over the last few months.  This kid exceeded my expectations not only in his ability but his ability to be coached.  He volunteered his time, hung out with us and listened to a lot of crazy shenanigans.  I am heartbroken to see him go, but I know that CrossFit Lethbridge is going to take really good care of him and give him the opportunity he deserves.  We wish you all the best Matthew but I sure am going to miss my pal. 

Today will be the last kids class for the summer. Zach and I have a few fun ideas planned to send the kids off in style! 

Congratulations to one of our awesome teens, Cassandra Dollman on her School awards! Cassandra received one award for Honour roll and one for work ethic- no surprise here! To all of our students that are done for the summer- way to go!! To all the parents.... good luck! 

Prep 10 min 
5 min run/row/skip 
Coach's choice dynamic 

Strength  25 min 
Back Squat 3x7@86% 

Conditioning 15 min 
3 Rounds 
15 WBS 14/20
15 Power Cleans 55/75
15 Box Jumps 20/24
15 KBS 35/50
*2 min Rest between rounds 
* There is a special twist to this workout :-) 

Recovery 5 min 
Easy walk or row 
Friday group stretch 

Thursday June 25th 2015

If anyone is available to help out for an hour on Friday afternoon/ early evening to help take down the last three obstacles it would be greatly appreciated! We just need a few extra bodies and it should be pretty simple work.  As always I will entice you with fee beer.... We have no set time yet but I will just go ahead and say 3:00-4:00 at the homestead.  

I thought it would be fun to do a workout from the competition we were just at this past weekend.  I loved the idea of skill points and I think you guys will too! You will need a partner for both the skill and the conditioning portion. 

Prep
5 min your choice 
Coach's choice dynamic 

Skill 
12 min to accumulate as many skill points as possible.  You will have a sheet with a list of skills to work on!

Conditioning 
10 min Partner AMRAP 
Partner A- Row for m 
Partner B- 14 Box jump overs 
                  7 Deadlifts 145/205 

Once Partner B has completed a full round, partners will switch accumulating m and rounds. 

Recovery 
Easy walk or row 
Group stretch 

Wednesday June 24th 2105

Prep 
5 min your choice aerobic 
Overhead prep 
Burgner 

Strength 
10 min EMOM 
1st- 3 Hang Power Snatch 
2nd - AMRAP UB Strict CTB 

Conditioning 
For time; 
21 OHS 
15 Bar Facing burpees 
9 Power Snatch 
15 Bar facing burpees 
21 Cal row 

65/95

Recovery 
Easy walk or row 
Shoulder work form whiteboard 
Alexander shoulder stretch on wall 

Tuesday June 23rd 2015

There are some T-shirts samples on the front counter at the gym, if you are interested in a CFPC t-shirt or two please try one on so you know what size you would like.  We have not yet decided on a colour but the Canvas T-shirts are Mens and the Bella T's are for the ladies. Ladies if you prefer a mens T that is totally fine just be sure to let us know. Men if you prefer a ladies T... its not fine but we can certainly do that as well. 

Prep

800m run 

Upper body prep 

Burgner 

Strength

10 min EMOM 

1 Hang squat clean+ 1 Push Jerk + 1 Split jerk @75-80% 

Conditioning 

10 min AMRAP 

5 HSPU 

10 Russian KBS 50/70 

200m Med ball run 

Recovery 

Easy walk or row 

i's,y'st's x 20 @ each position x3 

Sub scap love 

 

Monday June 22nd 2015

Prep 

800m run 

Lower body prep 

Double under pres 

Strength 

Front squats 3 reps x 7 sets @ 86% every 3 min 

Conditioning

For time 

21 Air squats 

100 doubles 

15 Air squats 

100 doubles 

9 Air squats 

100 doubles 

*7 min Time cap  

Recovery 

Easy walk or row to cool down 

Shoulder work from the whiteboard 

Couch stretch 2 min per side 

Saturday June 20th 2015

No class today!! Get out and enjoy the nice weather! 

Friday June 19th 2015

There will be NO class this Saturday June 20th! Connie is at a race in Red Deer and everyone else is competing in a fun Competition in Lethbridge.  Get out and enjoy your Saturday! For those of you that are competing the details are up in the CrossFit Lethbridge blog click here to see heat times etc.  

Prep
Get warm and get to work.  Lots of work to do today! 

Strength 
Back Squat 4x6@ 82% 

Conditioning 
5 Rounds 
1 min Double unders 
1 Min rest 
1 min Hang clean and jerk 
1 min rest 
1 min Toes to rings 
1 min Rest 

Recovery 
Easy walk or row 
Friday group stretch 

Thursday June 18th 2015

Prep 
800m run 
Coach's choice dynamic 

Strength 
I. 3x5 Elbow to post 
II. Bench Press 5-5-5-5-5

Conditioning 
8 Rounds 
100' Sled pull 95/135 
10 push ups 

Recovery 
Easy walk or row 
Pecs 

Wednesday June 17th 2015

Prep 
5 min your choice aerobic 
Overhead prep 
Burgner

Strength 
12 min E2M 
1 Full squat snatch + 1 Below the knee hang squat snatch @ 75% 

Conditioning 
Every 5 min x3 
500m Row 
20 Burpees 

Recovery 
Easy walk or row 
Double bully 
Shoulder routine from the whiteboard 

Tuesday June 16th

Prep
800m run 
Overhead prep 
Coach's choice dynamic 

Strength 
Push Jerk- Build to a heavy touch and go set of 2 

Conditioning 
5x 3 min AMRAP 
3 HSPU 
6 Russian KBS 50/70 
9 Box jumps 24/30 
1 min rest between rounds 

Recovery 
Easy walk or row 
Shoulder work from whiteboard by the fountain 
Thread the needle 

Monday June 15th 2015

A few changes to our schedule this week! We will be cancelling the Monday and Friday 4:30 classes.  Regular CrossFit classes will still run Tuesday, Wednesday and Thursday at 4:30.  We will also be cancelling mobility class for the summer. Our Saturday class attendance drops quite a bit in the summer with everyone out and about enjoying the nice weather! If you are still interested in mobility coach's usually stick around a little after class and we will continue to have open gym until noon.  We will keep the Saturday class at 9am unless I hear any request to move it back to 10am.  As always we appreciate any input you may have! 



Prep
2 Rounds 
5 Double get up- building as you go 
10 Air squat 
25 Double unders 

Strength 
 Front squat 4x 6 @ 82% - every 3 min 

Conditioning 
For time; 
50 cal row 
40 double unders 
30 Wall balls 14/20 10' 
20 Power cleans 95/135 
10 Bar facing burpees 
5 Muscle ups/ CTB 

* 12 min time cap 

Recovery 
Easy walk or row 
3x10 monster walks per side 
Couch stretch 2 min per side 

Saturday June 13th 2015

Prep
Run 1 mile 
Coach's choice dynamic 

Strength 
15 min gymnastics skill work 

Conditioning 
Partner "Cindy" 
15 min min Alternating partner AMRAP. Partner a does one round while partner b rests, then switch.  

Recovery 
Stay for mobility 

Friday June 12th 2015

Just a reminder for our paintball party this Saturday at 2pm until late! Join us for some fun if you can! 

Keep an eye out for some schedule changes happening for Monday. With the summer weather here and the kids out of school classes become a little quieter and we are down two coaches for the summer! I will have new class times posted for Monday and as always your input is important to us so feel free to share your thoughts on ideal class times! 


Prep
Lower body hip openers 
5 min row or run 
Coach's choice dynamic 

Strength 
Back squat 5x5 @ 78% 

Conditioning 
3 Rounds 
1 min Rowing 
1 min Rest 
1 min Single arm DB Snatch 35/50 
1 Min Rest 
1 min Burpee box jumps 
1 min Rest 

Recovery 
Easy walk or row 
Friday group stretch 

June 11th 2015

While the weather is nice we may as well spend time outside enjoying it. Don't forget to bring your gym bag filled with your shoe closet, you never know when you'll need running shoes and lifters in the same time cap.


Prep
3x building as you go with kettle bell 
 5 roll to press/arm
 5 baby get ups/arm

Strength
10 rnds for time
50' farmer carries @ 2x50#(m) 2x35#(f)
5 pushups

WOD
In 25 minutes
Run 1 mile and with remaining time work to a 1 rep max snatch

Recovery 
Easy walk or row 
Pecs 
Banded pigeon 

Wednesday June 10th

Prep
800m run 
Coach's choice dynamic- running drills 

Strength 
I.Strict HSPU- work to a max deficit 
II. Ring dips- work to a max weighted 

Conditioning 
14 min AMRAP 
400m Run 
1 Rope climb 
400m run 
2 Rope climb 
400m Run 
3 rope climb 
etc... until the time is up 

Recovery 
Easy walk or row to cool down (this is good for your cortisol levels) 
Forearms 
Banded bicep/chest stretch 

Tuesday June 9th 2015

Happy Birthday to Connie today!

Prep
Run 800m 
Overhead prep 
Coach's choice dynamic 

Strength 
1 Push press + 1 Push Jerk + 1 Split jerk 
Build to a heavy single of the complex 

Conditioning 
3 Min AMRAP 
3 Power snatch 75/115
6 lateral burpees 

1 min Rest 

3 Min AMRAP 
3 Push press 75/115
60 Double unders 

Recovery 
Easy walk or row 
Wall slides 30 sec on 30 sec off x 5 
Double bully 

Monday June 8th 2015

The lovely Danielle Radvak will be writing a blog piece once a month with some nutrition tips for us to follow. Here is her first piece on Hydration, stay tuned for more next month!

Good things come to those who hydrate.
How much thought do you give to that bottle of water you grab before you head to the gym? Do you hit the end of the day and realize you’ve only refilled your bottle once? It may be time to rethink your hydration.What’s the best or at least the easiest way to check how hydrated you are? The good, old pee test. Lighter yellows are a positive sign. Darker hues not so much. Generally speaking, an average person should be taking in at least 2 litres of water a day. Want to have a more personalized plan of attack? Here’s an easy to use
equation:
Your weight X 60% = total in oz + 10 oz. for every 30 min. of exercise.
For example a person weighing 135 lbs who exercises an hour a day would be:
135 x .60= 81 oz + 20 oz = 101 oz. or roughly 3 L. per day

Just when you think you’ve got it all figured out, there’s more. It’s not just about water. As we sweat we lose electrolytes (minerals such as sodium, magnesium & potassium) which can lead to less powerful muscle contractions and the dreaded muscle cramps. In some people a loss of only 2-3%fluid can result in reduced muscular endurance!
So what’s a Crossfitter to do?
A low concentration of electrolytes added into your water should be sufficient to replenish your body. Just be sure to hydrate before, during (depending on the duration) and after the WOD. Whichever hydrate product you use, be sure to follow label directions.

Now drink up!


Prep
800m run 
Lower body prep 
3x 5 Doulble arm get up 
     5 t2b partner drills 
     15 goblet squat 

Strength 
I. Front Squat 5x5@78% 
II. AMRAP Stict pull ups x 3. 1 min rest between efforts 

Conditioning 
10 min AMRAP
2 Burpee Box jump 
3 Squat Clean 95/135 
4 T2B 

Recovery 
Easy walk or row 
I's,Y's and T's 20 at each position x 3 
Couch Stretch 2 min per side 

Saturday June 6th 2015

Prep

1 mile run 

Coach's choice dynamic 

Strength 

Gymnastics skill work 

Conditioning 

Partner WOD 

"Nasty Girls"

3RFT

50 Air squats (alternating partners.50 Total) 

7 Muscle ups (Each or sub 7 pull ups/Ring rows + 7 Ring dips/dips) 

10 Hang Power Cleans 95/135 (5 each alternating) 

* You may chose to go at this one alone but it is a fun partner WOD as well! 

Recovery 

Stay for mobility 

Friday June 5th 2015

Below is an email that was sent to me today from CrossFit Lethbridge.  It would be great if we could get a couple of teams together for this.  Please let me know as soon as possible if you are interested! 

Hey guys,

Back on May 5th, an accident involving a lawnmower resulted in young Cooper Tidmarsh losing his foot.He was airlifted to the Alberta Children's Hospital in Calgary where doctors amputated his right foot just above the ankle. Throughout his surgeries and recovery, Cooper has amazed his family with his strength and sweet personality. He continues to heal and grow stronger, but there are many travel and medical expenses still awaiting his family. 

Cooper's father, grandparents and uncle are all members of our gym, so on June 20, 2015, we will be hosting a Fundraiser/Partner Competition for the Tidmarsh family. It's $20 to register a 2 person team. Teams can be mixed gender, or same-sies. Let us know by June 12 if you're interested, so we can get the heats all figured out. We can accept payment when you come to sign in. 

Let me know if you have any questions, 

Thanks, 

Jeff

Just a reminder for the Athletic Therapy Open House toning (Friday) at 6pm.  Come in and enjoy a snack and learn a bit more about how to keep our bodies moving and performing there best.  

Prep 

Focused hip mobility 

6 min AMRAP

200m run + 1 round "Cindy"

Strength 

Bench Press 

2-3 Challenging reps x 5 1 min rest between sets 

Conditioning 

3 Rounds 

1 min Row 

1 Min Rest 

1 Min Burpees on to box 

1 min Rest 

1 min Pistols 

Recovery 

Easy walk or row 

QL love 

Group stretch 

Thursday June 4th 2015

Today marks 3 years of being a CrossFit affiliate! Looking back I was pretty nervous to embark on a new business venture and bring something totally new to Pincher Creek.  I am sure glad I did and I can not say how much I appreciate the support you have all given me.  Our little community continues to grow with the most amazing people. Thank you!

Speaking of 3, a certain little boy is turning 3 and I am turning.... 30! We would like to celebrate by hosting a Paint Pall Superhero Birthday Party! If you are interested in joining us, it is Saturday June 13th at 2pm.  We will have a fun game of capture the flag- paint ball style and some, maybe several beverages and burgers afterword.  I am not sure my mom know this or not but it is at her place- the same place we had the Rough Runner.  People are welcome to camp... right mom? Paintball will be $35 per person includes your gun and paint and the stuff to make it shoot.  You will need to dress up like a superhero and be ready to have fun! I will have a sign up sheet up at the gym so please sign up asap so we know how much equipment we need.  I feel blessed to have you all in my life and all I want for my birthday is to hang out with you fine people and act 3/4 of my age. Easton is going to flip when everyone is dressed like a superhero! 

Just a reminder for the Athletic Therapy open house this Friday at 6pm! 

Prep

Run 1 mile 

5 Arm bars per side 

10 Russian KBS 

15 Goblet squat 

Strength 

Find a 1 rep max Turkish get up 

Conditioning 

For time; 

Row 500m 

5 Man makers 

Row 400m 

4 Man makers 

Row 300m 

3 Man makers 

Row 200m 

2 man makers 

Row 100m 

1 Man maker 

Recovery 

Easy walk or row 

i's,y's,t's 20 @ each position x 3 

Alexander shoulder stretch 

Wednesday June 3rd 2015

Prep
Overhead mobility 
Burgner warm up 
Skill transfer exercises 
10 Squat therapy 
10 Push ups 

Strength 
Behind the head split jerk- build to a 1RM 

Conditioning 
6 rounds for max load of the barbell complex 
1 Power snatch 
1 Hang squat snatch 
1 OHS 

Recovery 
Easy walk or row 
Seated DB ext rotation 3x6 per side 
Double bully with partner 

Tuesday June 2nd 2015

Please join us this Friday for a social gathering and info session from Jill! See the details below, event starts at 6pm but we will have open gym from 5-6! 

June is National Athletic Therapy Month. To celebrate I am hosting an event at CrossFit Pincher Creek. There will be a presentation on the Turkish Get-up and how it can help us move better. 

Stick around after for snacks and beverages and I will be available to answer any questions you may have regarding injuries or issues that are affecting healthy movement. 

Bring your friends, this event is not limited to CrossFit members. Everyone is welcome. There will be door prizes available too!

- Jill 

Prep 
Ankle mobility 
5 min Run or row 
Hollow hold review 

Strength 
I.Handstand hold practice 10-15 sec EMOM x 10 
II. Find a max height box jump- STEP DOWN 

Conditioning 
4RFT 
50 double unders 
25 Hollow rock 

Recovery 
Easy walk or row 
3x10 GHD sit ups 
Lower body roll out