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