Strength
Deadlift 1-1-1-1-1
Conditioning
In 6 min do 60 Double unders then as many rounds as possible of;
6 Air Squats
6 Push press 65#/95#
Thursday, 9 May 2013
Wednesday, 8 May 2013
Thursday May 9th 2013
Work on split jerk for 15 min. If it feels good, work on finding a 1 rep max
Then;
4 rounds for Time
400 m run
15 Pull ups
20 Overhead walking lunges 45/65
Then;
4 rounds for Time
400 m run
15 Pull ups
20 Overhead walking lunges 45/65
Tuesday, 7 May 2013
Wednesday May 9th 2013
We have been trying to get a social WOD going one Friday per month. The social WOD is for everyone at CrossFit Pincher Creek to get together and socialize, possibly work on PR ing a lift and just catch up. We planned for May 24th but we just found out that CrossFit Lethbridge is hosting a competition and we are going to be competing. Anyone is welcome to join us, please just let us know as soon as possible if you are interested! I think competitions such as this one and the open really help us improve as well as have a boat load of fun!! Suns out Guns out may be post- poned to the following weekend. Sorry for the confusion!!
Wednesday WOD
A) Front squat @ 75% of 1RM 10-10-10-10-10
B) Handstand push ups 5x5
C) Death by Burpee
Wednesday WOD
A) Front squat @ 75% of 1RM 10-10-10-10-10
B) Handstand push ups 5x5
C) Death by Burpee
Monday, 6 May 2013
Thank you so much for all your patience the last couple of days, it has been a bit hectic with Easton Lee! We have a really great community at CrossFit Pincher Creek and it is you guys that make the facility what it is. Our community is the most important part of CrossFit, we sweat together, struggle together and help each other through the roughest of workouts, and through that we build friendships. This is not a gym we all walk into and turn our ipods on bust out a few bicep curls and walk out. We work our asses off and you should all be PROUD of the work you do. With that said, make the work you do something to be proud of. DO not settle for a half ass air squat, or a crappy overhead position, work on your crap and perfect it. Imagine walking into a CrossFit box with the top CrossFit athletes, what would they think of your movement standards? We want you all to reap the benefits of CrossFit, in order to do that we have to ride your asses to do things properly and to do us proud if you are ever working out with Chris Spealler or Rich Fronning. If you are wanting the very most out of this program (and why wouldn't you?) spend time getting really good at your weaknesses and listen to your coaches.. they know there stuff!!
We have a rope climb in tomorrow's WOD so dress appropriately.
For time;
50 Walking lunges
50 Push ups
50 D.U's
25 K2E
1 Rope climb
50 Box Jump 20/24
25 O.H Squat 45/65
50 L-Pull ups
50 Sit ups
We have a rope climb in tomorrow's WOD so dress appropriately.
For time;
50 Walking lunges
50 Push ups
50 D.U's
25 K2E
1 Rope climb
50 Box Jump 20/24
25 O.H Squat 45/65
50 L-Pull ups
50 Sit ups
Friday, 3 May 2013
Thursday, 2 May 2013
May 3 2013
If the weather is nice we will be running 5k. If the weather is not so nice we can do a WOD and work on some skills!
Wednesday, 1 May 2013
A couple of reminders;
Please bring a hoodie each day and any extra layers for playing outside. The weather is getting nicer ( I hope!!) and we have had to move some of our equipment back to accommodate the swim club for the summer.
May fees are due!
Strength
Back Squat 5x5
Conditioning
12-9-3
Deadlifts
T2B
Double unders
Please bring a hoodie each day and any extra layers for playing outside. The weather is getting nicer ( I hope!!) and we have had to move some of our equipment back to accommodate the swim club for the summer.
May fees are due!
Strength
Back Squat 5x5
Conditioning
12-9-3
Deadlifts
T2B
Double unders
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