Monday September 1 2014

We have a hero WOD honouring our very own hero, Mr. Craig Hallden.  I wanted to dedicate this years Labour Day Hero WOD to Craig for a couple of reasons; first  was his birthday on Saturday and second Craig is a pillar in our community that embodies all that CrossFit is.  To Craig CrossFit is not just a workout, it is a way of life- he puts just as much effort into nutrition, recovery and camaraderie as he does the WOD itself.  Some of you may recognize the conditioning portion of WOD- this is the WOD that Craig snapped his Achilles on just less than a year ago(with just a slight spin).  All the hard work and effort you have put in over the last year has really paid off- look at all your recent PR's and your double unders! Thank you for always being so coachable Craig, and for being an awesome example of all that CrossFit is.  

Prep
Ankle mobility roll 2 min/banded distraction 2 min 
Tabata bottom squat position hold - 20 seconds in 10 seconds out
10 each- pass through, around the world, presses from back 
Additional shoulder mobility if needed 


Strength 
"Sally up" 

Conditioing 
21-15-9 
Box jumps 
Push press 65/95 
* Mandatory step down
**Must chug one beer to get your time off the clock. 

Recovery 
Walk 400m 
Banded pass through 
Thread the needle 2 min per side 

Saturday August 30th 2014

Happy Birthday to Craig today!! We have a very special Hero WOD for Craig on Monday at 10am.  Please join us for this very fun and challenging WOD

Prep
3 rounds 
6 Single arm snatch per side 
5 KB windmill per side 
4 TGU per side 
200m run 


Strength 
3 Position Snatch x 5
3 Clean pulls x5 

Conditioning 
3x 500 Row

* Go HAM

Recovery 
500m row at an easy pace 
30 second bottom snatch position 
Banded olympic squat 2 min 

Friday August 29th 2015

Prep 
Subscap/Shoulder  mobility
3x 
250m row 
10 Wall ball shot 
5 pull ups

Strength 
Thruster 5x1

Conditioning 
"Jackie"
1000m Row
50 Thruster 35/45
30 Pull ups 

Recovery 
Walk 400m 
couch stretch 2 min per side 
40 GHD sit ups 

Homework
Some of you are struggling with a bit of plantar faciatis- settle down in front of your computer and do this.  it feels good.... real good. 
http://www.mobilitywod.com/2014/05/roop-jamis-excellent-foot-ankle-adventure-part-i/

Thursday August 28th 2014

CrossFit Pincher Creek is doing a fun little fund raiser for the SPCA and "Raising the Woof"  We are doing a burpee challenge around the track, or however far you choose to go! Forms and information are located at the gym and more details to follow. 

Prep

Tabata; 

Back lever

Active bar hang

Handstand hold

Roll to pistol 

Strength 

Rope climbs

Conditioning 

5 Rounds 

5 Strict HSPU

10 Pistols

20 T2B

Recovery 

Group stretch 

Wednesday August 27th 2014

Prep 

Focused shoulder mobility 

2 10x each 

Pass through's 

Shuttle runs 

Lunge with twist 

Strength 

5x1 split jerk 

Conditioning

For time 

21 strict press 75/115 

Run 400m 

15 strict press 75/115 

Run 400m 

9 strict press 75/115 

Recovery 

Row 500m at 2:10-2:20 pace 

20 wall slides

Alexander shoulder stretch 

Tuesday August 26th 2014

CONGRATULATIONS to two of our lovely CrossFit couples that are recently engaged!  Keiran and Kim and Forrest and Madie,  I couldn't be happier for you and I wish you all the best.  Remember- couples that CrossFit together stay together! 

Prep
Focused foot/calf/ankle mobility 
5 Min AMRAP
30 Second Bottom squat position 
20 doubles 
5 Hollow rock 

Strength 
3 Rounds 
1 Min Hanstand hold
20 second ring hold
10 Hip touches 

Conditioning 
6 Min AMRAP
20 Doubles 
15 Goblet squat 35/50 
10 Burpees 

Recovery 
Walk 400m 
25 GHD sit ups
couch stretch 2 min per side 

Monday August 25th 2014

If you are interested in singing up for the team series please add your name to the list by the water fountain! Even if you have a team in mind please sign up individually so I can see who is interested and we can put people together that are interested but not part of a team.  You can see more about this fun little competion at -https://teamseries.crossfit.com

Prep
Foot/calf/ Ankle mobility 
2X
1 min dead bug
1 Min Dynamic lunges 
1 Min burpees 

Strength 
Deadlift 
5x3

Conditioning
"Running cindy"
20 Min AMRAP
Run 200m 
1 Round of "Cindy"
Run 200m  
2 rounds of "Cindy"
Run 200m 
3 rounds of "Cindy"
........etc until the time cap is up 

Recovery 
Walk 400m 
50 Bent over row
Groin stretch 2 min