Monday October 28th 2013

Hope everyone had a great weekend... looks like winter has begun! A testing week this week.. lets see where we are at! 

Prep
25 Wall squats 
25 Wall slides 
Bottom squat position 1 Min

Strength 
In 10 Min find a 1RM back squat 

Conditioning 
EMOM for 10 min - Odd- 5 Push ups, Even- 5 Pull ups 

Recovery 
Couch stretch 2 Min per side 

October 25th 2013

A few things to note today!! 

First off Keelan got his first muscle up today!!! Congrats Keelan.. plenty more to come!

Also Danielle Radvack has had one of her recipes published in Oxygen Magazine, while this is no surprise to anyone that had tried one of Danielle's creations we are SO proud of her.  Way to go Danielle! The recipe can be seen here http://www.oxygenmag.com/nutrition/mojito-protein-shake/

There is a pool going to Honor Craig's Achilles... growing facial hair until he can do his first two footed air squat!! There will be some lucky ladies around CFPC!! If you want to sign up please let me know.  There will be a $20 buy in, half the winnings will go to the one with the best moustache... the other half goes toward Craig's beer fund! 

Prep

Running drills 

Sotts press with dowel 

Work on O.H squat 

Strength 

Push up breathing ladder 

Conditioing 

5 RFT

Run 400m

9 Overhead squats 65/95

9 Burpees 

Recovery 

T-Spine mobility 

Thursday October 24th 2013

Prep 
100 double unders 
Kipping work 
5 Wall walks 
5 Hip Kip- rings 

Strength
L-Pull ups/ Pull up negatives/ Banded pull ups 

Conditioning 
5 Rounds for Quality; 
5 Strict T2B
5 Strict HSPU- Deficit if you are feeling saucy 
5 Muscle ups/ Ring dips 

Recovery 
50 Hollow rocks
.Hip stretch with band

October 23 2013

Did you see us kicking butt on the Pincher Creek Echo website? 

Prep 

10 Turkish get ups 

10 Russian KBS

10 American KBS

10 Single arm snatch 

Strength 

Work on Olympic snatch for 10 min 

Conditioning 

30 SDHP 65/95

10 T2B

5 Ring dips 

20 SDHP 65/95

10 T2B

5 Ring dips 

10 SDHP 65/95

5 Ring dips 

Recovery 

Alexander shoulder stretch against wall 

Tuesday October 22 2013

Prep 
2x 
10 Deadlift 
10 Power clean 
10 Front squat 
10 Push press 

Strength 
Sots press 
5x5

Conditioning 
10 Min AMRAP
2 Power cleans 95/135
4 Push ups 
6 Pistols 

Recovery
Spend more time recovering... Mobility work has gone out the window for most of you.  Its easy to get in the habit of running out of the gym without cooling down or stretching.  Let make an effort to start class on time, so we have time at the end to mobilize!! 

Monday October 21 2013

What an awesome weekend! I was starting a list of people to thank for this weekends success but it turns out that everyone of you played a huge role in the weekends festivities weather you were there or not! It was such a blast to watch each of you compete, to achieve more than you thougth possible, and to cheer for each other.  I can not wait until the next competition or event at CFPC!! 
With all that said Workout 3 for the weekend ended a bit tragically when Craig stepped off the box and blew his Achilles tendon.  All you CrossFit hatters that secretly  read this because you are creeps are going to have a hay day with that one.. enjoy!! There is much more to the story with that but I will let Craig or Marcy explain that one.  Please send him as many healing vibes as you can... I am pretty sure he needs them.  I think we are able to cover most of Marcy's classes this week but if she is running a bit late or can not make it please be understanding.  She now has four kids to care for!! 

For those of you unable to make it this weekend, here are the final placings 

Men's A 
1. Jeff (Arizona) Price 
2. Keelan Unruh 

Ladies A
1. Destini Jackson
2. Marcy Hallden 

Ladies B
1. Carole Goodreau
2. Connie Joss and Colleen Brady 

For Monday; 
Prep 
Roll out your sore bits.  
20 Overhead walking lunges with dowel 
10 Push ups 
5 

Strength 
Work on Front squat for 10min but do not exceed 70% of your 1 RM

Conditioning  
Run 400m
5 Man makers 25/50 
Run 400m 
4 Man makers 
Run 400m 
3 Man makers 
Run 400m 
2 Man makers 
Run 400m 
1 Man maker 
* We are on a de-loading week this week so please don't go any heavier.. enjoy it.. you never know what next week will bring

Recovery 
Shoulder smash 

Saturday October 19th 2013

I am completely overwhelmed with gratitude for all that participated, volunteered and cheered tonight!What a fun workout!! Rest big tonight and get ready to hit it hard tomorrow!!

Workout 2 
In 10 Min find a 3RM deadlift
Rest 2 min. then;

Workout 3
"Run Jackie"
Run 800m 
50 Thrusters 45#
30 Pull ups/ Ring rows

Workout 4
21-15-9
Push press 65/95    45
Box hops 20/24       20

Kids WOD will be at 2:30.. stick around, eat some food and cheer for the little warriors!!