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, 8 July 2014
Monday, 7 July 2014
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
Sunday, 6 July 2014
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, 4 July 2014
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 | |||||
Thursday, 3 July 2014
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
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, 2 July 2014
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!!
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
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