1 June 2013

Warm Up:
Two Rounds:

Run 100m /Jog back
10 KB Swings
5 Pull Ups
10 Wall Squats

Hip and shoulder mobility

Sled pulls on the menu today

Team Workout (teams of 3):
(Sled is timer)
4 Rounds:
Sled pull one blvd length, low handle sled push back
Hang Cleans (45/65)
Sit Ups/V ups (alternate rounds)

31 May 2013

Gymnastics WOD day!

Warm Up:
Mitch's Warm Up
Row 250m x 3 (30 sec rest between rows)

Everyone's favourite weapon of mass ab destruction

WOD:
3 Rounds of:
25 Hollow Rocks
30 second Parallette L-Sit hold
25 Narrow Squats (scroll down to bottom demo video to see the foot position)
30 second teddy bear stand hold

30 May 13

Doesn't it seem like we haven't skipped in FOREVER?!  I know, it makes me sad too.  To remedy my sadness, I made a DU WOD.  Happy day for all!  Sorry to all you natural runners who have been KILLING all these running wods lately.  Let's see how you are with a rope!  (insert maniacal laughter here)

Warm Up:
Tabata Row
Pick 10 from Mitch's
Shoulder and Hip mob

SKILL WORK:  Pick a gymnastic skill

OPEN GYM:  Pick something else you want to work on

WOD:  3 Rounds (it's a shorty)
40 DU's
10 each arm Dumbbell Snatch or KB snatch (go heavy)

Burnout:  Tabata sit ups

29 May 2013

Coach T has a reputation for being a bit of a sadist when it comes to programming.  Why just the other day he texted me a message wondering if I had ever heard of Lumberjack 20?  In fact, we did this fine workout last summer and I was grateful to him for reminding me that this beauty existed.  So as with AIRFORCE, you can thank Coach T for this one:

Warm Up:
Glassman and pick 10 from Mitch's

WOD:  "LUMBERJACK 20"
Don't be a hero, scale this WOD accordingly!  (reps/weights)

• 20 Deadlift (275/190)
• Run 400m
• 20 KB Swings (75/55)
• Run 400m
• 20 OH Squats (115/80)
• Run 400m
• 20 Burpees
• Run 400m
• 20 Chest to bar Pull Ups
• Run 400m
• 20 Box Jumps (24"/20")
• Run 400m
• 20 Dumbbell Squat Cleans (45/30)
• Run 400m

28 May 2013

Warm up:
3 x 25 double unders
5 push ups for every missed skip
If you can't string together double unders yet, multiplier is  x5

Hip and shoulder mobility

Skill work: muscle ups 20 mins
False grip/ring pull to chest/fast sit up/then full transition
Kip transitions
Jump into muscle up (int/advanced)

WOD:
5 rounds
Sprint 200m +1 wall walks (first round is 1, then add one rep each round)

27 May 2013

Today is a two-fer birthday wod for Uriah and Crystal who both turned 41 this month. Enjoy!

Warm up:
Junkyard dog and Burgener, skill transfer

Wod:
4 rounds 4 min on, 1 min off:
Rounds 1 & 3:  4 clean & jerks/8 OH squats
Rounds 2 & 4:  4 deadlift/8 kb swings
After round four, one minute burpee burnout

25 May 2013

Mitch's Birthday WOD:

Run 400m

Then 40's of:

Tire Flips

Mountain climbers

Double Unders

Push Ups

Air Squats

Finish with 400m run

HAPPY BIRTHDAY MITCHIE!  HOPE THIS IS YOUR BEST YEAR YET!  LOVE YA!

24 May 2013

Warm Up:
Glassman
Shoulder and Hip Mobility
Wall squats

If you were wondering what that pile of sandbags in the corner was for, wonder no longer!

WOD:

Grab a partner and a sandbag, sling that sucker over your shoulders/across your back and run!
4 x 400m each will run, one partner runs at a time while the other rests.  As soon as last partner is done the run, you will pass the bag through your legs to your partner who will do the same back and then you will pass it over the shoulder and they will do the same.  Over & under pattern is ONE and you will do this THREE times.  Run & partner passes is total time.

Enjoy!!

RACHEL'S WOD

RACHEL WOD: Friday, May 24th at 7:00pm

As most of you know, Rachel is having some major health issues right now and will be heading to Calgary next week for brain surgery. I won't go into details as I know Rachel is a private person and I want to respect that. I also know that she is a fighter as I've coached her through many a wod and have seen how determined and strong she is.

We have decided to do a run/walk/bike/rollar blade WOD on Friday evening at 7pm. This event is not going to be anything fancy, just something to show our love and support for her and her family. There will be a donation box on the red shelf at ShopGym that night to help cover travel costs but please don't feel any pressure. This is a family and community event so feel free to bring your kids.

**This event is open to anyone who would like to show their support. You do NOT have to be a ShopGym member to participate.

See you all then!

23 May 2013

Warm Up:
Run 400m (backwards first 200m, forward facing last 200m)
then on the boulevard do each one length:
High Knee jog
Butt kicks
Skip
Backwards skip
Sideways skip
Other side skip back

Leg/Hamstring/hip mobility (roll out those hammies if there are already sore)

Good morning Hamstrings!

WOD:
21-15-9
Inch worm Broadjumps
Good Mornings (Bar/light, 45 degree bend at top of movement, no deeper)

22 May 2013

Warm up:
Junkyard dog
Burgener
Skill transfer

Skill work: 20 mins on clean & snatch practice

Wod:
7 min AMRAP
4 hang cleans/4 barbell facing burpees/4push ups

2 min rest

7 min AMRAP:
4 snatch/4 barbell rollout/4 lengths total shuttle runs
(beginners can muscle snatch training bar)

Cash out:  Tabata hollow rocks

21 May 2013

If you missed yesterday's chipper, you really missed out! So much fun was had, thanks to everyone who came out.

Warm up:
Glassman
Skipping

Strength:
3 x 5 deadlift incr weight

5 minutes, +1 rep every minute on the minute:
Heavy dumbbell clean/burpee

Rest one minute, then:
10 min amrap
16 shuttle runs t&b
4 deadlifts (70-75%)

18 May 2013

Warm Up:
On the boulevard, all movements are one way:

• Jog
• Skip
• Backwards skip
• Sprint
• Walking Lunge
• Kickbacks (kick your butt with your feet)

Burgener Warm Up & Skill Transfer exercises

PARTNER WOD (thanks to Bob Harper and Brick CrossFit for this one):

Each partner must complete the following:

• 30 Deadlifts (partner does plank hold)
• 30 Pull ups (partner does squat hold)
• 20 OHS (partner does plank hold)
• 20 Burpee Box Jumps (partner does squat hold)
• 10 Pistols (partner does plank hold)
• 10 Turkish Get Ups (partner does squat hold)

  

  Make sure you lock that arm out and show us your armpits at the top of that TGU!

17 May 2013

Partner up!

Warm Up:
Junkyard Dog
Burgener
Skill Transfer Exercises

Hip Mobility

It's a row off!

WOD:
In partners or teams of four, you will do the following:
Row a total of 5,000 m for partners, 10,000 m for teams
One person works at a time, the partner who has just rowed will rest one minute, everyone else will be doing alternating plank holds and sit ups while their partner/teammate is on the rower.

16 May 2013

Warm Up:
Junkyard Dog
Burgener
Skill Transfer

10 minutes dowel OH squat work:  work on getting the chest up, pushing the hips/butt to the heels in the bottom.  Finish with up and down 30 second squat drill.  Thanks Beau B for that one!

Squats make you smile :)

WOD:
5 Rounds (done in order):
100m Sprint
100m Jog back
Loaded barbell OH walking lunge one blvd length
Same barbell rack behind neck, walk back (every 3 steps do one back squat)

15 May 2013

It's LIFTING day!!!  Your legs will love you tomorrow :)

Warm Up:
Junkyard Dog
Burgener
Skill Transfer Exercises

• Snatch Push Press (Feet in Jump position)
• Overhead Squat (Feet in landing position)
• Pressing Snatch Balance (get a partner to hold the dowel in place to ensure you are slowly pushing your body UNDER the bar) (feet in landing position)
• Heaving Snatch Balance (feet in landing position, do not leave the floor)
• Snatch Balance (or Snatch Drop) (feet in jump position)

Front Squat bar work (3 reps of each)

• Front squat arms out
• Front squat
• Front squat hold 3 second count at bottom and drive up
• Front squat with double bounce at bottom and drive up
• Low rack bar position, start in the hole and drive up, reset each rep

Front Squats:

5 x 3 (add weight for final two sets)

WOD:  3 Rounds, 3 minutes on, 1 minute off:

Round 1:  

Uriah showing his beauty squat form

• 10 Tuck Jumps
• 8 Pistols
• 4 Toes to bar

Round 2: 

• 10 Double Unders
• 8 Mountain Climbers
• 4 Clean & Jerks (light)

Round 3:

• 10 Goblet Squat
• 8 Burpees
• 4 Turkish Get Ups (light weight or no weight)

14 May 2013

Warm Up:
Glassman
3 x 2 mins with 1 min rest of skipping singles, for every stoppage hit the floor for 3 burpees (YAY BURPEES!!!)

3 x 1 wall walks

Everyone's favourite shoulder primer is on the menu today

WOD:  "Run to the Hills"

Run 200m
30 DU's
10 HSPU

Run 400m
30 DU
10 HSPU

Run 800m
30 DU
10 HSPU

Run 400m
30 DU
10 HSPU

Run 200m
30 DU
10 HSPU

For time.  Post times in zenplanner.

13 May 2013

What a weekend!!
A HUGE shoutout and thanks to CrossFit Regina - Titans  for hosting the Olympic Lifting Cert this weekend with the man himself, Coach Burgener!!! This is a huge deal.  I am pretty sure we were the favorites ;)

So much knowledge to be applied, I know every single one of us felt like our heads were about to explode, but in a good way.

Be prepared for a lot of Burgener Warm Ups and Junkyard dogs coming your way!








Warm Up:
High knee skip there and back
Butt Kicks there and back
2 Shuttle Runs (there and back =1)
Junkyard Dog
Burgener Warm Up

WOD:  "LINDA" aka The Three Bars of Death

10, 9, 8...1
Deadlift
Bench Press
Clean (touch and go, full squat clean)

10 May 2013

Warm Up:
400m Run
20 KB Swings
2 x 10 OHS
2 x 2 Wall Walks
2 x 10 SDHP dowels

Skill:  2 x 3 Turkish Get Ups (each side)

Kim chipping away at those pull ups during "Martin"

WOD:
"JACKIE"
1000m Row
50 Thrusters (45/35)
30 Pull Ups

9 May 2013

Warm Up:
Tabata Row
Pick 10 from Mitch's Warm Up

we be wall-ballin'

WOD:
40 Wall Ball
200m Sprint
40 Burpees
200m Sprint
40 Slam Ball

Cash Out:
Tabata Parallette JumpOvers

8 May 2013

Warm Up:
Glassman Warm Up
3 x 20 DU's - Every DU missed is a burpee
If you cannot string together your DU's yet, you will do 3 x 50 singles, same penalty
Hip Mobility
Shoulder Mobility

15 Mins open gym

Toes must touch the bar between the arms

Workout:
7 Rounds
10 weighted box step ups (55/45)
5 toes to bar
10 double unders

7 May 2013

It's cardio day!  Pick whichever you are worse at:

5 km run or 4 km row

6 May 2013

Warm Up:
Run 400m
3 x 20 parallette  jumpovers
2 x 10 OH squats
2 x 10 Snatch Balance
3 x 3 knee to squat jump no dowel
3 x 3 knee to squat jump w/dowel
3 x 3 wall walks

Burgener

Hip mobility

15 mins open gym

Wod: "Grace"

30 reps Clean & Jerk (135/95)

Beginners: med ball cleans

4 May 2013

For those who still have not made up their minds, yes, you SHOULD join us at CrossFit 204 for their Stay Strong fundraiser, running from 1-4 pm today.  For the rest of you, this is your workout for today:

Warm up:
2 rounds:
Run 400m
20 air squats

Team WOD:
Each team has to complete the following:
Relay carry one kettlebell ( weight tbd by coach) 100m x 8
Then 100 box step ups same kettlebell
Then 100 kb swings
Then 100 sit ups
Finish with 1000m row (team)

www.crossfit204.com

3 May 2013

Warm Up:
3 rounds of 25 DU's/10 Air Squats/5 Pull Ups

Hip Mobility

Strength:  Deadlifts 8-8-8

Kathy's favorite thing in the world?  Being upside down.

Workout:  12 min AMRAP
~Dumbbell Farmer Walk (there & back)
~OH Lunges (25/35) (there & back)
~3 skin the cats

2 May 2013

Warm Up:
Run 400m
20 DU's
10 KB Swings
20 DU's

Hip & Shoulder Mobility

Cliff working on his form.  Remember to get below parallel and keep that chest high!

RETEST "FRAN"

21-15-9
Thrusters (95/65)
PullUps