090731 - Thousand Islands

By request, "Thousand Islands"
For time:
5 Burpees
1000 m Row
5 Burpees
1000 m Run
5 Burpees
1000 Skips
5 Burpees

Post time to comments.

Compare to 080815.

Picture shows Franz and his daughter Chloe climbing the ropes together (with a mat underneath!). Look how she grabs the rope between her feet, and no one showed her how to do that. Children will mimic what their parents do, and kids of CrossFitters will definitely have a head start in fitness!

Wall Ball Challenge = 78 Wall Ball

Overheard at CFR: "I think I'd rather run (than skip)... and I hate running!"

090730 - AMRAP IN 20 MINUTES

Complete as many rounds as possible in 20 minutes of:

10 Wallball shots to 10' line
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

Coach's notes: Men use 20lb ball, women use 14lb ball, modify down as needed. If doing abmat situps, do 20, may also do Good Mornings instead of back extensions at par with 45lb/35lb.

Picture shows the full range of motion of the GHD situp. Reach back to touch the floor as Michelle is doing, then reach up to touch your toes like Amy.

Overheard at CFR: "My new butt could totally kick my old butt!"

Wall Ball Challenge = 77 Wall Ball

090729 - Lynne

Benchmark Girl "Lynne":
5 rounds for max reps of:
Bodyweight Bench Press
Pull-ups

Post # of reps of each to comments.

Coaches notes: Not for time, but for reps. Modify Bench Press as: 135/95 - Intermediate 1, 95/65 - Intermediate 2, 65/45 - Beginner, 45/35 - Buttercup; Band Pull-ups divided by 2.

Compare to 090610.

Overheard at CFR: "Daddy, why do we have so many CrossFit friends?!"

Wall Ball Challenge = 76 Wall Ball

090728 - Hero workout "D.T."

Five rounds for time of:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Men use 155lb/Women use 105lb

Post time to comments.

Coaches comments: Intermediate use 135/95lb or 95/65lb; Modify weight further as needed; Focus on good form.

In the picture, Christine is learning "Skin the Cat" and she has really good form and flexibility! This is our gym challenge this week. Please only try with a spotter.

Gymnastic Workshop: Mark your calendars for the afternoon of August 8th. We will teach you what we learned at the cert this past weekend (see yesterday for links to photos on Facebook).

Wall Ball Challenge = 75 Wall Ball

090727 - 5K Run

Bring your running shoes. Compare to 090626 or 081124 .

Those on the Dragon Boat team may perform 5x1K sprints on the C2 rowers. Rest about the time it takes to perform the row.

Post time(s) to comments.

Picture shows our group with the coaches at the Gymnastic cert at CrossFit Calgary this past weekend. Back Row L to R: James Fitzgerald aka OPT, Paul, Chris; middle row L toR: Katrina Burton, Julie, Coach Jeff Tucker, Christine. Front row L to R: Robin, Michelle Benedict (35th at games).

More pictures of Gymnastics cert: Day 1 /Day 2

Wall Ball Challenge = 74 Wall Ball

090726 - Trainer's Choice

1pm & 2pm Jeff's Pick
7 rounds for time of:
7 Pull-ups
7 Knees To Elbows
200M Run

Coach's Notes: Assisted Pull-ups are doubled. Knee Raises are doubled.

Wall Ball Challenge = 73 Wall Ball

090725 - Painstorm

9am Painstorm WOD - My Pet Rock
Partner up and each person perform
3 rounds for time:
15 X Bear Complex -95lbs (W65lbs)
30 Pull ups
60 Push ups
400 M

The "pet rocks" can be a pair of 1.5 pood kettlebells, 50# dumbbells,
or 45# plates. One partner holds the pets while the other does the
exercise. You may switch when necessary, but they must not touch
the ground. Pets hate to be left alone or worse yet dropped. If the
"pets" are dropped or set down on the ground each partner must add
5 reps to the exercise they are doing.

Brief Rest

Partner Rutman Mile:
Pass the sandbag back and forth without touching the ground.

10am Partner WOD - TBA

Wall Ball Challenge = 72 Wall Ball

090724 - Fight on Friday

If you missed Fight Gone Bad on Saturday, here's your chance to give it a go! If you already did it on Saturday, you may make-up a different workout.

Fight Gone Bad: In this workout, one person starts at each of five stations and you rotate after one minute. This is a five-minute round followed by a one-minute break. Three rounds for total score. The stations are:

1. Wall Ball: 20 lbs men/14 lbs women (Reps)
2. High-Pulls: 75 lbs men/55lbs women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 lbs men/55lbs women (Reps)
5. Row (Calories)
   

The clock does not reset or stop between exercises. On call of "switch" the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments. Compare to 080816 or 080927.

Pictured: Matt from CrossFit Saskatoon set the gym record on Saturday with 346 points. Can anyone beat that today?!?

Overheard at CFR: "I never workout this hard when I workout on my own!"

Wall Ball Challenge = 71 Wall Ball

090723 - Squats on the Minute

Done with a 45# bar on your back. With a continuously running clock, begin the workout by doing 1 squat on minute one. Rest for the remainder of the minute. On minute 2, do 2 squats. On minute 3 do 3 squats. Continue until you can no longer complete the required squats within the allotted minute. Your score is the last completed round plus any squats from your incomplete round.

Post results to comments.

*BONUS = max handstand hold (everybody does it!)

Picture shows (L) RHM Darcy counting for Franz and (R) AngDesj encouraging Danielle to keep going. These 2 have the top scores of the day so far. Who can beat them this evening?

Wall Ball Challenge = 70 Wall Ball

Video: Aaron's first 5 (consecutive) muscle-ups of yesterday's "30 Muscle-ups for time" workout:

090721 - Max HPC

Burgener Warm-up

Hang Power Clean
1-1-1-1-1-1-1

Post loads to comments.

Then: 7 rounds of:
10 Wall Ball - 20/14lb
10 Russian Twists - 35/25lb (L+R=1)

Post time to comments.

Wall Ball Challenge = 68 Wall Ball

Picture: BradFo gets his turn to yell back at Franz, "PICK IT UP!!"

Overheard at CFR: "I just paid twenty bucks to get my butt kicked!" (re: Saturday's Fight Gone Bad Fundraiser)

090720 - Nancy

Benchmark girl "Nancy"
5 rounds for time of:
400 m Run
15 Overhead Squats -95/65lb

Post time to comments.

Coaches notes: Those in the Wall Ball challenge are welcome to sub Wall Ball for OHS, the run can be subbed with a 500 m Row; Compare to Nautical Nancy 090210 or 080911.

Picture: Peter doing a max overhead squat using bumper plates, which can be safely dropped from overhead.

Gym Challenge of the Week = Who can do a Muscle-up? Or Muscle-up work.

Wall Ball Challenge = 67 Wall Ball

090719 - Willow Island Picnic

2nd Annual Willow Island Picnic

See you at Willow Island, 2-5, with Ferry transportation throughout the afternoon. NO COST, CFR is paying for the rental of the island. Potluck meal: We are bringing 40 Nick Burgers plus hotdogs for the kids. Bring other meat if you want, there is a firepit, bring a salad or desert to share, bring drinks and lawnchairs. All CFR members and their families welcome!

Compare to 080720. LOL!

Pictures are from Mike & Karen's wedding yesterday. Top picture, CrossFitters L to R: Brad Fo, Jill G, Karen M, Mike R, Robin, Aaron, Jason. (Mike & Karen have been CFR members since the basement).

Picnic pictures posted HERE.

Wall Ball Challenge = 66 Wall Ball

090718 - Fight Gone Bad

Fundraiser for our Dragon Boat Team. Come by any time between 9am and noon, with workouts running every half hour. Dragon Boat Girls will be counters at each station! $20 to enter OR sponsor a CrossFit Chick to do the workout for you.

PRIZES awarded to top score in each heat, including CFR t-shirts and Teppanyaki gift certificates, plus a draw for FREE foundations for two to a non CrossFit Regina member!

Picture: (L) Courtney from CrossFit Saskatoon blasts through the High pulls; (R) Tiffany throws a mean Wall Ball, with AngDesj counting her reps.

Click HERE to see more pictures from today.

Fight Gone Bad: In this workout, one person starts at each of five stations and you rotate after one minute. This is a five-minute round followed by a one-minute break. Three rounds for total score. The stations are:

1. Wall Ball: 20 lbs men/14 lbs women (Reps)
2. High-Pulls: 75 lbs men/55lbs women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 lbs men/55lbs women (Reps)
5. Row (Calories)
   

The clock does not reset or stop between exercises. On call of "switch" the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments. Compare to 080816 or 080927.

Wall Ball Challenge = 65 Wall Ball

Sunday = Willow Island Annual Family Picnic, meet at 2:00 for ferry ride to the island, goes til 5:00, with ferry transportation throughout the day. Potluck meal and fun challenges, CrossFit style! ALL CFR members and their families welcome.

090717 - Max Deadlifts and Wall Ball Fran

Max Deadlifts
3-3-3-3-3-3-3

Post loads to comments; Compare to 090330.

Then "Wall Ball Fran"
21-15-9 reps of:
Wall Ball - 20/14lb
Pull-ups - band PLU x 1.5

Post time to comments; Compare to 090331.

Wall Ball Challenge = 64 Wall Ball

Picture: Can you name the dudes doing Wall Ball?

Overheard 'at' CFR: "If I fall in the water... it will have been worth it!" Coach Dale at our first Dragon Boat practice last night!

Saturday = Fight Gone Bad Fundraiser, 9am-noon with workouts every half hour, $20 to participate and/or sponsor a CrossFit Chick Dragon Boat member to do the workout for 10 cents/point. Post to comments if you are a sponsor and who you are sponsoring, or if you need us to pair you up. Invite your family and friends!

Sunday = Willow Island Annual Family Picnic, meet at 2:00 for ferry ride to the island, goes til 5:00. Potluck meal and fun challenges, CrossFit style! ALL CFR members and their families welcome. Room for 160 on the island!

090716 - The Water Breaker

In honour of Monica working out past her due date, as well as the other pregnant ladies still going at CrossFit (Becky, Cara) (honorary = Cheryl L who went to July 1st; Sarah K, Alana):

"The Water Breaker"
4 minutes of Tabatas (20 sec on, 10 sec off) at each station:
1. Tabata Tire Flips (2 people can flip tire back and forth)
2. Bottom Squat Hold (this means you hold the bottom squat for the 20 seconds of work; 1 point for every second of holding, -5 for standing before the buzzer)
3. Ring Rows
4. Wall Ball - 20/14lb
5. Bell Swings - 55/35lb, Int - 35/25lb

Post total score to comments.

Coaches notes: 1. sub if you cannot flip tire = lift and toss 20lb medicine ball over tire; for groups, 2 people start at each station as we're sharing one tire; #1&2 represent work during labour, #3,4,5 are exercises these ladies are able to maintain during pregnancy.

Picture shows other exercises safe for moms-to-be: top picture is Cara working on side planks, bottom picture shows Cheryl doing farmer's walk.

Wall Ball Challenge = 63 Wall Ball

090715 - Wagner WOD

World's Fittest Woman 2009, Tanya Wagner, used this as one of her training workouts:

For time:
50 Double-Unders
3 rounds of:
5 Clean & Jerk - 135/95lb
7 Chest-to-bar Pull-ups
Followed by 50 Double-Unders

Tanya did this is 5 minutes and 31 seconds... oh, and did we mention she used the men's weight?

Post your time to comments.

Coaches notes: Sub for Double-Unders is 250 single skips; Intermediate for C&J is 7 reps of 95/65lb or 10 reps of 65/45lb; Band pull-ups doubled.

Picture shows Berni (R) doing a 65 pound Bear yesterday, after which her daughter Paige (L) joined the kids' class for some box jumps (sharing a box with Suzanne's son Nathan).

Bonus skill work: 5 sets of 10 Wall Ball and 10 Toes to Bar (not timed)

Saturday = Fight Gone Bad, Fundraiser for our Ladies' Dragon Boat team, will run 9am to noon, with workouts every half hour. Sign up sheet at the gym. $20 to enter, and/or sponsor one of the girls to do the workout at 10 cents for every point (same as last year).

Wall Ball Challenge = 62 Wall Ball

090714 - The Bear

By request, "The Bear"
5 rounds of 7 sets of Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Post loads to comments.

Coaches notes: Increase the weight with each round. Barbell cannot rest on the ground, it is "touch and go". You rest between rounds, this is not for time but for max weight. Compare to 090403.

Picture shows (front to back) Marie, Aimee, Dana taking a break during Wall Ball!

Video: 2009 CrossFit Games Final Event Highlights - [wmv] [mov] Courtesy of CrossFit.com.

Wall Ball Challenge = 61 Wall Ball

090713 - From the Games #5

The 2009 CrossFit Games were this past weekend, and the athletes had to do 5 CrossFit workouts on Saturday. Here is workout #5 (keep in mind, the athletes had done 4 wods before getting to this one):

3 rounds for time of:
30 Wall Ball - 20/14lb - must go OVER 10 foot line
30 Squat Snatch - 75/45lb

Post time to comments.

Picture shows the Wall Ball target at the CrossFit Games. The bottom of the board is 10 feet high.

Video: "Sweet 16" - [wmv] [mov] Courtesy of CrossFit.com.

Gym Challenge of the Week = 30 Toes to Bar

Wall Ball Challenge = 60 Wall Ball - Who's still in??

090712 - Nate

# of rounds in 20 minutes:

2 Muscle-ups
4 Handstand Push-ups
8 Bell Swings - 70/55lb

Post # of rounds to comments.

Coaches notes: Sub for 1 muscle-up is 4 pull-ups and 4 ring dips; Sub for HSPU is double elevated feet push-ups (see picture); Modified bell swings: Int 1 - 55/35lb, Int 2 - 35/25lb, Beg -25/15, Buttercup 20/10 (Beginner and Buttercup don't double any reps). Compare to 080318 (includes a video demo by Eva T).

Picture: (L) Michelle R shows how to modify Handstand Push-ups with her feet elevated on a box. (R) Suzanne shows how to further modify with her knees on the box. The goal is to get your torso vertical.

Video: CrossFit Games Event #1 - "The Run from Hell" [wmv] [mov] Courtesy of CrossFit.com.

Wall Ball Challenge = 59 Wall Ball

090711 - Happy Fun Ball

"Happy Fun Ball" with Paul Park at the Legislature.

*It's a game with medicine balls and it's FUN!

Everyone at 10:00 am.

Compare to 090613.

Wall Ball Challenge = 58 Wall Ball

2009 CrossFit Games are TODAY!

Crossfit Games Website

Twitter live updates from the CrossFit Games: http://twitter.com/roadtothegames

090710 - Front Squats / Situps

21-18-15-12-9-6-3 rep rounds of:
Front squats - 185/135lb
GHD Sit-ups

Post time to comments.

Coaches notes: CrossFit workouts can be modified to all fitness levels:
Intermediate = Front squats - 135/95lb & Abmat Sit-ups
Beginner = 21-15-9 reps of 45lb Front Squats & Abmat Situps
Buttercup = 15-12-9 reps of 20lb Front Squats & Abmat Situps

Picture shows CFR members "praying" for their workout to be over?! Top left and clockwise: Wayne, Paul, Lexi, Nick K.

Video: Dave Castro and the CrossFit Games Event 2 "The Deadlift" - [wmv] [mov] Courtesy of the CrossFit Games site.

Weekend: Saturday = Please join us for "Happy Fun Ball" 10am @ Legislature, game with medicine balls, kids welcome to play too, please sign up! Sunday = "Nate".

Overheard at CFR: "Is it bad to give blood and then come do this?"

Wall Ball Challenge = 57 Wall Ball

090709 - Fun With Press

1 press + 3 push press + 5 push jerk
x5 sets (rest between sets)

Start with 80% of your max shoulder press (see Monday 090706) and increase from there.

Post loads to comments.

Followed by Mini-metcon:
21-15-9 reps of
Wall Ball
Burpees

Post time to comments.

Pictures show Monica doing a CrossFit HERO workout ON HER DUE DATE! What's YOUR excuse for not working out?!

Video: Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview- [wmv] [mov] Courtesy of CrossFit.com.

Coach Glassman Quote of the Day: "The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

Wall Ball Challenge = 56 Wall Ball

090708 - Badger

3 rounds for time:
30 Squat cleans - 95/65lb
30 Pull-ups
800 m Run

Post time to comments.

Compare to 080906.

Picture shows (L to R) Kim Fl and Nicole O cheering on their friend Dana, as she finishes the reps of her workout.

Overheard at CFR: "That workout was so hard, it makes me feel like I shouldn't be a personal trainer!" (first-timer and good sport who did the Petranek Fitness Test)

Saturday = 10am "Happy Fun Ball" @ Legislature, game with medicine balls, kids welcome to play too, please sign up!

Wall Ball Challenge = 55 Wall Ball

090707 - Randy

For time:
75 Power Snatch

Men 75lb, Women 55lb

Post time to comments.

Wall Ball Challenge = 54 Wall Ball

Picture: Christian does "Randy" while Kat counts his reps for him. Christian finished with a speedy time of 6:13.

Video: Who's hoping to see "Fran" again soon?? Libby DiBiase does Chest-to-Bar Fran [wmv] [mov] Courtesy of the CrossFit Games Website.

Mark Rippetoe Quote For Today: "When there's 1003 pounds on the bar, the universe would like there to be a vertical bar path."

090706 - Max Shoulder Press

Max Shoulder Press
1-1-1-1-1
Post loads to comments.

Compare to 090515 or your CrossFit Total.

Followed by, for time:
21-18-15-12-9-6-3 reps of:
Wall Ball
Double-Unders (sub = equal # of single skips and tuck jumps)
*Beginners do 21-15-9
Post time to comments.

Picture shows Leah getting a bodyweight Clean & Jerk! In the words of Coach Burgener, Outstanding!

Wall Ball Challenge = 53 Wall Ball

Gym Challenge of the week = Who can do a Kipping Handstand Push-up? How many can you do in a row?

Coach Glassman Quote of the Day: "You're as good as your weakest link."

Coming up:
Saturday, July 11 - 10am "Happy Fun Ball" @ Legislature *Kids welcome*
Saturday, July 18 - 9-noon Fight Gone Bad fundraiser for the Dragon Boat team
Sunday, July 19 - 2-5 Willow Island 2nd annual picnic, ALL CFR members and their families welcome!

090705 - 10K Run

10K Run

Post time to comments.

OR come to CFR for any make-up workout, open 1-3.

Wall Ball Challenge = 52 Wall Ball

090704 - Eva

9am - Eva (unmodified)
5 rounds for time:
800 M Run
30 Bell Swings 70lb/55lb
30 Pull-ups

Post time to comments.
Compare to 080825

10am - Partner Eva
5 rounds for time:
Run 400m together
15 Bell Swings each, alternating
15 Pull-ups each, alternating
*Kids can join the 10am workout

Picture shows FunBobby from Calgary doing "Eva" as Rx'd on Canada Day. Have you tried swinging the 70 pound kettlebell?

Overheard at CFR: "I HATE being partners with Franz, all I hear is GO! GO! GO!"

Wall ball Challenge = 51 Wall Ball

090703 - Tabata This

"Tabata This"
4 min Pull-ups
4 min Push-ups
4 min Sit-ups
4 min Squats

Coach's notes: Each exercise is done for 4 minutes or 8 intervals of 20 sec work / 10 sec rest, for a total of 16 minutes. There is no rest between exercises. In the end, add up all reps for a total score. Band Pull-ups & Knee Push-ups divided by 2.

Post score to comments. Compare to 081222.

Picture shows the kids (and their parents) who attended our first official kids' class yesterday. We had a blast! We are shouting "Yay Burpees!" Kids may join at any time.

Overheard at CFR: "I already notice an improvement in my recovery and my focus at Hockey" (after 2 weeks of CrossFit).

Wall Ball Challenge = 50 Wall Ball = HALFWAY!!

090702 - One arm barbell work

Two rounds of:
12 Right arm barbell Push Press
12 Left arm barbell Deadlift
Run 800 meters
12 Left arm barbell Push-Press
12 Right arm barbell Deadlift
Run 800 meters

"Go heavy, run fast"

Post time and loads to comments.

Picture: When there's time left in a class, we just PLAY! Franz and Armand do 100 Hammer Swings for time.

Kids Classes start today at 11:00am. ROOM FOR MORE!

New Foundation classes start tonight at 7:30pm OR Friday morning at 8am. ROOM FOR MORE!

Saturday: 9am "Eva" unmodified, 10am Team Eva, 11am kids, all at CFR.

Wall Ball Challenge = 49 Wall Ball

090701 - Benchmark Nicole

HAPPY CANADA DAY! AND HAPPY 2ND ANNIVERSARY CROSSFIT REGINA!
Class times today are 10am, 11am and 4pm.

"Nicole"
# of rounds in 20 minutes:
400m Run
Max Pull-ups

Post # of rounds and # of pull-ups to comments.

Coaches notes: Each round do as many pull-ups as you can without stepping down; Band pull-ups divided by 2. Sub for 400m Run is 500m Row. Compare to 090423.

Picture: Everyone has a different place to lie down after a "give-it-your-all" workout. Some crawl to the fan, some crash on the mat, some fall down right where they finished the wod! Where's your favorite place to crash?? How do you feel when you get to call out "TIME"?! Can you name those pictured in the collage?

Gym Challenge: Remember to try climbing the rope. 4 girls got to the top of the rope for their first time yesterday, after being shown the proper way to use their feet.

Wall Ball Challenge = 48 Wall Ball

Saturday: 9am "Eva" unmodified, 10am Team Eva, 11am kids, all at CFR.