May 7, 2011

A1. push-ups
advanced: AMRAP ring dips x 4 sets; rest 30 sec.
intermediate: 1-7 push-ups x 4 sets; rest 30 sec.
beginner: 1 negative, rest 45 sec, 1 negative x 4 sets; rest 30 sec.

A2. back levers
5 sec hold x 4 sets; rest 30 sec.


B. Run 400 meters
9 deadlifts @ 185/265 lbs
15 box jumps 20/24"
3 rounds

Friday, May 06, 2010

A. Three Rounds
8 push press @ 95/135 lb
2 min row @ 85%
rest 2 min

rest 5 min.

B. Three Rounds
8 Front Squats @ 115/165
2 min single skips @ 85 %
rest 2 min

rest 5 min.

C. 3 Rounds
12 pull-ups
rest 10 sec.
25 good mornings 45 lbs
rest 90 sec.

Spring Fling at CrossFit Regina

SPRING FLING at CrossFit Regina

If anyone is interested in participating in the JUNE 4 competition please contact me. I think we have at least 5 people already committed. There will be 3 levels so anyone can participate.

THURSDAY, MAY 05, 2011

A. AIR BABY TABATAS 10 SEC HOLD, 20 SEC REST X 5 SETS
ADVANCED: STRAIGHT ARM AIR BABIES, 5 SEC HOLD, 20 SEC REST X 5 SETS


B1. TGU x 10 (5 in each arm) 35/50 lbs
Rest 10 sec.

B2.KB Swings x 35 UNBROKEN 35/50 lbs
rest 20 sec.

B3. ADVANCED: AMRAP UNBROKEN PUSH-UPS
INTERMEDIATE: AMRAP PUSH-UPS in 1 MIN.
BEGINNER: AMRAP PUSH-UPS ON KNEES (CHEST MUST TOUCH FLOOR FOR AL LEVELS)

REST 20 SEC.

B4. 100 METER SANDBAG RUN

REST 3 MIN

5 SETS

Mat LaLonde - Health and Food

As many of you know, Mat LaLonde will be speaking at CrossFit Regina this Saturday. THe link below gives you all the details. I plan on going. Anyone want to join me? This is not a certification, but a one day seminar. It will be interesting to hear Mat's take on the Weston A. Price Foundation.


https://opt.infusionsoft.com/cart/store.jsp?view=4&i=p120&navicat=58&navisubcat=88&naviprod=120

Wednesday, May 4, 2011

A. 200 meter sprints
95% intensity
3 min rest
5 sets

B. 2 position power clean: mid-thigh and floor @ 65% x 3 sets; rest 3 min.


C. Back Squats
80% 1RM
5 sets of 3 reps followed immediately by 3 box jumps; rest 3 min.

http://www.cathletics.com/exercises/exercise.php?exerciseID=162

In this video Greg does the power clean from the floor and then the mid-thigh. Reverse the order and do the mid-thigh and then the floor.

The Champion George St Piere on gymnastics

Georges St. Piere explains why he incorporates gymnastics into his MMA training.

Be sure to watch the video of Georges St-Pierre working on his tuck planche. Look familiar? I dare say some of our athletes have a better tuck planche than Georges!

Tuesday, May 3, 2010 WOD

Push Press x 25 55/85 lbs
pull-ups x 25
row x 25 calories
burpees x 25

rest 6 min.
5 sets
Time each round separately.


Intermediate athletes: do 10-15 pull-ups, depending on the strength of your kip.

Beginners: do either ring rows (if you can't hold yourself over the bar) or band pull-ups. Discuss with your coach regarding an appropriate number of reps.

Monday, May 2, 2010 WOD

A. In 7 sets and starting with an empty barbell, go for a heavy clean and jerk.

Beginners: hang power cleans: 5, 5, 5, 5; rest 2 min


B. 30 sec Box Jumps 20/24"
30 sec alternating kb clean 30/45 (hold two kb and alternate cleans)
1 min rest
6 sets

Sunday, May 1, 2011

A. Back levers, 1 rep x 5 sets; rest 45 sec.

B. Bridges, 1 rep x 5 sets; rest 45 sec.

C. push-ups: Beginners, 1 negative, rest 45 sec x 7 sets
INtermediate: 1-7 push-ups, rest 60 sec x 7 sets
Advanced: AMRAP Ring push-ups, rest 2 min x 4 sets

C. Nancy
5 Rounds
15 OHS 65/95 lbs
400 meter run