090901 - Push-up Annie

For time:
50-40-30-20-10 reps of
Double-Unders
Push-ups

After last person finished, rest 5 minutes, everyone do 2K run for time.

Post Push-up Annie time and 2K run time to comments.

Coaches notes: Sub for Double-Unders is 5 x single skips (250-200-150-100-50).

Challenge of the month = 30 days of Paleo eating. $20 buy in for the Paleo Challenge; we hope everyone will make some healthy changes to their diet. Discussions will be in new forum (COMING SOON!). Paleo potluck night is this Saturday at Chris & Kelly's, a great place to learn more and sample Paleo recipes!

090831 - Paleo Benchmark

Max Effort Deadlift 1-1-1

Metcon = "Helen"
3 rounds for time:
400 m Run
21 Bell Swings - 55/35lb
12 Pull-ups (18 Band)

Post loads for Deadlifts and time for Helen.

Compare Deadlifts to 090609 and Helen to 090821.

Picture shows Victor doing Bell Swings as we want to see them - with the bell going right overhead!

Paleo Challenge starts tomorrow! Do today's benchmark strength work and metcon, and we will repeat it again in a month. This is an experiment to see how healthy eating affects athletic performance.

Gym challenge for this week is for everyone to decide what they will do to improve their eating habits in September. Whether it's one small change like giving up pop, to a major change like going strict Paleo for 30 days, tell us what you're doing.

090830 - Jeff's Pick - Lunges/PLU/SU

For time:
100' Walking Lunges or 30 Lunges (15L+R)
21 Pull-ups, 21 Sit-ups
100' Walking Lunges or 30 Lunges
18 Pull-ups, 18 Situps
100' Walking Lunges or 30 Lunges
15 Pull-ups, 15 Sit-ups
100' Walking Lunges or 30 Lunges
12 Pull-ups, 12 Sit-ups
100' Walking Lunges or 30 Lunges
9 Pull-ups, 9 Sit-ups
100' Walking Lunges or 30 Lunges
6 Pull-ups, 9 Sit-ups

Post times to comments.

Coach's Notes: Modify Pull-ups as needed. Sit-ups are with abmats. Compare to 090618

Picture is of Tanya W, who has been supplementing her triathlon training with CrossFit twice a week. Tanya is competing in Ironman Canada in Penticton, B.C. TODAY! For details, visit the Ironman website, which includes live updates.

Overheard at CFR: "When I was in high school, the burpees didn't have push-ups in them. Here, our burpees are Super Burpees!!"

090829 - Chipper From Hell

From the 2009 CrossFit Games:
For time:
15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 Push Press /Push Jerk 25/40lb DBs
30 Double-Unders
15 reps 95/135lb Thruster
30 Pull-ups
30 Burpees
300' OH Walking lunge with 25/45lb plate

9am Individuals (as close to Rx'd as possible); 10 am partners

Post time to comments.

Pictures: TOP shows a couple of the top competitors at this year's CrossFit Games. BOTTOM shows our very own Kim F and Suzanne (been with us since the basement) completing today's chipper.

Overheard at CFR: "I'm hooked after one day!"

090828 - Breathing Ladder

Bell Swing breathing ladder

Advanced 1->20->1

Beginners and intermediate 1->15->1

Post time to comments.

Coaches notes: Using a dumbbell or kettlebell, do one rep, one breath, two reps, two breaths, all the way up to 15 (or 20) reps, then back down again to one. You must take the required breaths, and ONLY take the required breaths (during the "rest"; extra breaths are okay during the work portion), Rx'd weight is 55/35lb, Intermediate 35/25, Beginner 25/15. Compare to 081229.

Paleo Challenge: Just want to encourage everyone to take part, in one way or another. Even if you decide to make one meal a day Paleo, we want everyone to be a part of this and make healthier eating choices. You decide what you are going to commit to and do that for the month of September.

Sask CrossFit Games: The date has been picked! Sask CrossFit Games will be held Saturday, October 3rd at CrossFit Saskatoon. There will be 2 levels of competition so everyone can take part. Level 1 athletes will be allowed to modify and compete in 2 workouts that day. Level 2 will be the firebreathers and will compete in 3 workouts that day. It will be an exciting day for all! Please join us and show your CrossFit Community Spirit!

Picture shows that the kids push just as hard as the adults!! L to R: Braxton, Dante, Jory. Kids classes will run this fall, Tuesdays and Thursdays at 6pm, Saturdays at 11am. Email for details.

Overheard at CFR: "I climbed the rope and rang the bell!" - 4 year old Josie

090827 - Bench Press

Bench Press 5-5-5-5-5

Post loads to comments.

Then 5 Rope Climbs to Bell

Then 50 Leg Pistols (25 L+R)

Coach's Notes: The rope climbs do not need to be consecutive and feet are allowed if necessary. The pistols may be partitioned however you like (ie. 5s, 10s, alternate L+R). Compare to 090318

Photo: Wayne spots AngDesj on the Bench Press during "Linda". Notice how he uses an alternating grip to ensure a good hold on the bar while spotting.

Tonight's Oly club: We are testing our max Snatch and max C&J tonight at 8pm. Anyone is welcome to join if you want to try it out. It's a good time to start Oly club, as we work with percentages of our maxes after this. 4 ladies and 1 gentleman are interested in the Cobweb Open (Oly meet) in Moose Jaw, September 26th. Anyone else??

Saturday ladies night out: All CFR ladies are invited to an evening out with 6pm supper and 8pm swim at the spa, all in Moose Jaw. Please R.S.V.P. so I can give you further details. We will meet at CFR at 5pm and carpool. Hope to see a lot of you there!

090826 - Burpee/Run or Ryan

For time:
25 Burpees, 400M run
20 Burpees, 400M run
15 Burpees, 400M run
10 Burpees, 400M run
5 Burpees, 400M run

or

"Ryan"
5 rounds for time of:
7 Muscle-ups, 21 Burpees

This Hero workout is in honor of a fallen firefighter. Do not modify, only do if as Rx'd.

Post results to comments.

Picture: I like this artistic shot of Marie deadlifting during "Diane". Photo by Mikayla W.

Paleo Challenge: For the month of September we challenge everyone to eat the Paleo way: plenty of meat, vegetables and fruit (no dairy, grains, legumes, sugar, processed foods). We'll kick off with a Potluck Paleo night, Saturday, September 5th, at Chris & Kelly's, 5pm. Please R.S.V.P. to Kelly or Robin. For info on the 30 day Paleo challenge, see HERE. Buy-in will be $20 and at the end of the month, if you stuck to it, you get your 20 bucks back. You decide how strict you want to go. You will be allowed one cheat meal per week. Support will be offered on this website throughout the month. Who's in?!

Saturday: "Chipper from Hell" - Workout #8 from this year's CrossFit Games. 9am individual (modifying allowed), 10am partner version

090825 - Push Press/K2E/Run

As Many Rounds As Possible in 20 minutes of:
12 Push Press
12 Knees To Elbows
200M Run

Post # of rounds to comments.

Coach's Notes: Men use a 45lb plate for push press, women use 25lb plate. Knee raises x 2.

Picture: "3-2-1-GO!" we lucked out with a paved back alley for sprints! Who can name all 10 CFR athletes shown?!

Overheard at CFR: "I feel so bad watching you guys!" -smoker outside

Cobweb Open: You're invited to compete in the 3rd annual Cobweb Open Weightlifting Competition, Saturday, September 26th, in Moose Jaw. Would be a good opportunity to test out your Olympic Weightlifting skills. Please talk to us if you'd like further details.

090824 - Diane

For time:
21-15-9 reps of
Deadlift 225lb/155lb
Handstand Push-ups

Post time to comments.

Coach's notes: Scale weight as needed. Sub for HSPU is to do same # of reps of toe-elevated push-ups with same # of reps strict press (2x25lb for men, 2x15lb for women). Compare to 080618.

Picture: Left and clockwise: Leya and BrianB, Amanda and Joan, Sonja

Gym Challenge of the week = try Back Levers and Front Levers

090823 - Push Press/Run/Skip

Push Press 5-5-5-5-5

Then, 1K run for time.
Rest 5 minutes, then as many single unders as possible for the same time as 1K run.

Post loads from push press, run time, and # of single unders to comments.

Compare Push Press to 090326

Compare Run to 090504

Picture shows some favorite post-workout poses from this week! Top left and clockwise: Hardcore Ange, Darcy L (D3), Paul, Peter, Jeanne.