May 1 2013

Just a reminder that May fees are due! Please don't forget to add in GST... Unfortunately we all have to pay it!  
 Maybe the first of may will actually mean spring?

Strength
5x5 Push press 

Conditioning 
Tabata of 
Jump lunges 
Shuttle runs 
Alternating between exercises.  

Skill 
Work on your worst gymnastic movement for 10 min. 

April 30th 2013

WOD 

A) 1 Deadlift with Snatch grip + 2 Hang Snatch and 3 Overhead Squats 

EMOM for 10 Min 

B) Death by Push up 

April 29 2013

Another weekend come to an end.  I hope you all took some rest or at least got to slow down a little.  I want to take a quick minute to write about the programming of CrossFit and how to get the best results from our program.  I plan the workouts based on a 5 day a week program, Saturday classes are for reinforcing the basic movements and Sunday is a rest day or a day to come in and make up a WOD.  Typical CrossFit programming is based on a three day on one day off schedule.  For myself and many other members of CrossFit Pincher Creek, we do a three day on one day off two day on one day off schedule. It is up to you to decide what your body can handle for workouts, what your goals are and what other types of training you have to factor into your schedule (sports, kids etc.) We are doing our very best to accommodate everyone by offering more classes.  Pick a schedule that works for you, and if you have to miss a WOD come in during open gym time to make it up or work on your weaknesses.  DO NOT skip workouts just because it is something you suck at.  Face your demons and get it done!

WOD 
20 Min APRAP
1 Mile to buy in then;

5 Burpees
10 Ground to Over Head 55# / 75#
15 Sit ups 

Saturday 27 2013

Skill 
Handstand walk ups 

Strength
Push press 

Conditioning 
Tabata of;
Kettle bell swings 
Squats 
Knees to Elbows 
Mod GHD sit ups

Friday April 26th 2013

Friday!! 

Strength
Work on Cleans for 15 min.

Conditioning 

4RFT
Run 400m
20 DB squat cleans 

Extra Extra 
Muscle up progressions 

April 25 2013

Skill
Rope climb

Strength 
Weighted pull ups

Conditioning 
10 Min AMRAP
100 Double unders 
10 HSPU
1 Rope climb 

Please wear some long socks tomorrow to protect your legs for rope climbs! 

April 24 2013

Fun fun for everyone! 

"Filthy Fifty"
50 Box hops 18#/20#
50 Jumping pull ups 
50 Kettle Bell swings 35#/50#
50 Walking lunges 
50 K2E
50 Push press 45#
50 Back ext
50 Wall balls 14#/20#
50 Burpees 
50 Double unders