Tuesday, January 31, 2012

A. 1 press + 3 push-press + 5 push Jerk x 4 sets; rest 2 min.

Go up in weight each week.

B. Row 350 meters AFAP

rest exactly 20 sec.

KB push up into L-sit (3 sec hold) x 5 reps

Rest 3 min.

4 sets

Monday, January 30, 2012

A. Front Squats

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Go to max, - 10 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5 Bulgarian ring pull - ups.

Barbell Jumping Squats x 5 75/115 lbs

AMRAP in 3 min.

Beginners: 5 ring rows

Intermediate: 2-5 chin-ups or pull-ups (no kipping)

Air squats for beginners.

Rest 10 min.

Repeat Part B.

Sunday, January 29, 2012

A. Back Squats

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 30 lbs, 2 reps x 3 sets; rest 2 min.

B. Deadlift x 15 135/205lbs

Ring Dips x 5-15

AMRAP in 10 min.

Off to Calgary for our Coach Mieka and Coaches in Training - Mike, Alisha, and Sandi

Good luck to Coach Mieka who is competing in the 1000-meter track event in Calgary today!!!

And to our Coaches in training - Mike, Alisha, and Sandi - we look forward to hearing all about the adventures of your CrossFit Level 1 Certification! Good luck this weekend in Calgary!

We are proud of all of you!

Darci and Charity

Saturday, January 28, 2012

A. Push Press

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Practice KB snatch and TGU for 10 minutes. Do this in 2 heats.

C. AMRAP in 3 MIN.

(1 Turkish Get-Up + 6 Snatches per side + Controlled Turkish “Get-Down”) at each weight before moving on to the next weight. If the athlete completes the sequence for all 3 weights, they can move back to the lightest Kettlebell to accumulate more reps. Weights are as follows; in pounds.

I don't think it matters which arm you use for this. This is Section C of the first WOD at FrostFit in Winnipeg. Give it a try! Keep in mind that the folks competing had to do 2 other stations first, with only a 30 sec rest in between each 3 minute interval.

Advanced (Women): 35, 45, 55

Advanced (Men): 55, 65, 75

Intermediate (Men): 45, 55, 65

Intermediate (Women): 25, 30, 40

Novice (Women): 15, 25, 30

Friday, January 27, 2012

A. Front Squats

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max - 10 to 30 lbs, 2 reps x 3 sets

B. Row 150 meters AFAP - record time.

rest exactly 20 sec.

1-3 arms only rope climbs.

rest 3 min.

4 sets

Intermediate: use your feet on the rope climb.

Beginners: 7 barbell rows @ 2222.

Thursday, January 26, 2012

A. Power Cleans

Beginnes: from the blocks - 2, 2, 2, 2, 2

Intermediate and advanced: from floor: 2, 2, 2, 2, 2

B. After the first round the rhythm for B should be something like 2 or 3 reps, then break. Don't fret if you don't do your first round unbroken.

Advanced:

Yewkis x 3-7

Push Press x 5 95/135 lbs

Bridge Push-Ups x 4-7

3 rounds

Intermediate: 1o sec front lever on bars (tuck).

2-4 static chin-ups or pull-ups

Push Press x 5

5 -10 push-ups

3 Rounds

Beginners: 10 sec elevated chest

5 ring rows

Push Press x 5

5 push-ups to an appropriate depth. No Knee Push-Ups!

Wenesday, January 25, 2012

Jeff practicing his one arm scap retractions.

A. If you have back squatted 2 days in a row, do TGU.

TGU

3, 3, 3, 3 (per arm) Go up with each set.

Back Squat

5, 5, 5; rest 2 min.

3, 3, 3, 3; rest 2 min.

Max, -10 to 20 lbs, do 2 reps x 3 sets

B. AMRAP in 3 min:

KB Jumping Squats x 5

Renegade rows: For this one you take your 2 KBs that you used for the Jumping Squats and you drop down into a renegade row - 1 push-up, left side row, right side row x 3 reps.

Rest 10 Min:

AMRAP in 2 min:

Toes to Bar x 9

Double unders x 15

Tuesday, January 24, 2012

Cheri learning inverted scapular retractions at gymnastics class. Note her excellent bodyline.

A. Front Squats or Handbalance: If you squatted 2 days in a row, practice handbalancing.

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Kipping Pull-ups or Advanced: Bulgarian ring pull-ups AMRAP in 30 sec.

rest 30 sec

KB hang clean and jerk AMRAP in right arm in 30 sec

rest 30 sec

KB hang clean and jerk AMRAP in left arm in 30 sec

rest 3 min

5 sets

Monday, January 23, 2012

A. Back Squats

Beginners: 5, 5, 5; rest 1 min.

Intermediate: 3, 3, 3, 3; rest 1 min.

Advanced: Max - 10 to 30 lbs, 2 reps x 3 sets; rest 1 min.

B. Hip Snaps x 5

plyo push-ups x 7

double unders x 20

Rest 4 min.

5 sets

Beginners: use a box to jump out of the kneeling position.

Advanced: Stack plates just like you would for a max height box jump

Plyo Push-ups

Beginners: do max depth and then add a small amount of height.

Intermediate: Regular push-ups