CROSSFIT LETHBRIDGE

March 10, 2010

Just a reminder to everyone about the change in hours that started as of last week for Wednesday night (other Wednesday classes are as per regular scheduling).  There will be CF classes from 5-6, 6-7 and Olympic Weightlifting Club from 7-8.  All are welcome to join the Olympic Club at any time.  There is no start date and no end date to sessions, as we will always be working to refine, improve and expand our oly knowledge and skills.  Hope to see you there!

 

 

 

 

WOD

Weighted pull-ups 3-3-3-3-3 (Strict)

Rest

1 min each for max reps.

Rest 1min between each exercise 

Thrusters

Situp

Back extensions

Dips

Pull ups

March 9, 2010

This month's award winners are Neena and Kim.  Neena has been on a roll lately and definitely elevated her game to MOAH status.  1 month ago she could be seen dangling from the pull up bar on a band and now she can be seen linking them together.  She has a never say die attitude even after she peels all the skin off her shin with a bar. 

Kim has been  with us for just over a month now and has been hitting WOD's with a ferocious pace.  She is always refining her skills and picks up changes to technique the moment she is corrected.  She can always be seen with a big smile and is encouraging to all those around her.  Definitely Count Cup material.

The Look Feel Perform Better Challengeis quickly coming to a close.  As of today there are 6 more days to go.  Please make sure to get your final photos done by the deadline of this Sunday.  There will also be programming for Cindy and CF total coming up Friday, Saturday and Sunday.  Please make sure that if you are in the challenge that you get your WOD's done on these days so we have a standard of comparison from when we first started.

Sorry if you read this earlier, we are going to move the earlier posted WOD to another spot as we would like to ensure the run involved occurs.

WOD

AMRAP 20mins

-8 pushups

-8 power cleans 95/75

-8 back squats

-8 situps

March 8, 2010

The Fridge.  Not sure if everyone knows where this amazing piece of technology came from, but thanks to the ongoing renovation project at the Fyfe house CFLA became the proud (and very grateful) owners of a fridge.  However, our fridge is a little bit naked and feeling somewhat exposed right now.  The best way to remedy that would be to dress it up.  If you have any cool stickers you have been looking for a place to stick, look no further.  Our fridge is open for the sticking.  Thanks Fyfe's and we hope you are having a blast in Texas.  There are currently a few lonely stickers on it, but we need more!  Stick away everyone.  There is no method to the madness or big design plan, just stick where you want.

WOD

Split Jerk 3-3-3-3-3

Rest

21-15-9

Pull-ups

Front Squat  65/45

Situps

March 7, 2010

Awesome job yesterday on the split jerk work everyone!  If we keep working like this we will all be master technicians in no time.  It is nice to see people making solid decisions on scaled weights, choosing to work technique instead of always going for required just because it is required.  Taking that time will pay huge dividends in the future.

 

 

 Today you have a couple of options for sessions to attend.  Some of us will be doing some extra WOD work today and everyone who would like to is welcome to join in the additional WOD's.  The additional sessions will be uncoached sessions, but you are welcome to join if the 10:30-11:30 session does not meet your schedule.  We have not yet decided what the WOD's will be.  We are going to stay true to CrossFit fashion and be ready for the unknown and unknowable.  Show up and see what it is that is in store!  If you have nothing to do, feel free to drop in for a coffee and a visit, as we will be around.  Additional sessions will be held at 11:30-12:30 and 4:00 - 5:00.

 

10:30 - 11:30

For Time

-10 Cleans 135/95

-50 Double Under’s

-50 Sit ups

-10 thrusters 135/95

-20 Pullups

-10 Cleans 135/95 

 

Additional Sessions

11:30 - 12:30  To Be Decided

4:00 - 5:00 To Be Decided

March 6, 2010

Utilization of warm up time is extremely important.  This is the time where you have the ability to work on imbalances, poor flexibility, develop skills and fix technique.  The warm up should be treated as important and receive as much effort and priority as the workout itself.  We always joke about the fact that our warm up is your workout.  We encourage you to use the guide we put up everyday to help with preparing you for WOD's, however don't be afraid to ask your coach what it is that you can do to incorporate specific items, that will help you as an individual become a better athlete and in turn become a better more well prepared performer.  Once the WOD starts it is difficult to stop, take a break and listen/implement what the coach is telling you.  Utilize the coach to their full potential by asking them questions and seeking help during the warm up time.  We are more than happy to spend that extra time working on you with your skills, or if really busy giving you a place to start to begin correcting technique flaws.  As a whole we have a great CrossFit that is very technically sound.  We take pride in it and in the fact that we can go to any CrossFit and have an amazing skill set to showcase.  Let's continue to strive for improvement.

4 Cycles of:

As Many Rounds As Possible in 3min.

3 jerks 165/105

10 KBS 53/35

Rest 2:30 between cycles

March 5, 2010

 

 

 

This is a do not miss WOD!  It is full of awesome skills that are fun to play with and continue polishing.  It has been a great week so far and we hope to see you all out.

Here is neat little power snatch video.

 

WOD

Cleans 4-4-4-4

Rest

21-15-9

Power snatch 95/65

Pullups

March 4, 2010

 

Abby flying high

 We are getting ready to finish the WOD board rewrite and need some information and help from all of you.  Those people who have information on named wod's and max 1 RM weights on the big lifts, that were not on the board previously, please email them to us at crossfit.lethbridge@yahoo.com. We will be trying to get the board finished over the next few days and would like to have as much of everyone's information as possible to put up.  This is an excellent way to track your big wod's and become even more of a part of our CFLA community.  We may be elite, but we are inclusive elite!  If you would not like to have your name or info. on the board please email us and let us know and we will keep your name off as per your request. 

 

Reminders:

Moonlight run spots are quickly fillling up, make sure to sign up and join us for the annual CrossFit Moonlight run event.

Join the Olympic Lifting Club any week.  Classes are on going meaning there is no start or end dates.  Join when you can and learn from there.

 

Today is about speed and intensity.  It has been a while since we have done a wod that you can throw everything at and hope you can hold out before you run out of gas.  Most of the time that is how we approach WOD's, even though we know somewhere along the line the wheels will fall off, but this time the potential for unbroken exercises and an unbroken wod are there.  You just have to reach out and seize it!

 

1 Round for time

25 Double Unders

25 WBS Guys @ 20 Gals @ 14 

25 Push press Guys @ 95 Gals @ 65

25 Burpees (yes we know you love burpees)

25 Double Unders

March 3, 2010

Our fallen soldier Joc.  You can't keep a good women down for long!  See you soon.

 

Seemed like yesterday should have been the day dubbed "Air Force" day.  People were flying high with max box jumps....and some people even crashed and burned.

 

Don't forget that tonight is the first night of the olympic lifting club from 7-8.  As a result, there will be no CF class from 7-8  tonight.  If you are really stuck for a wod and cannot make any other time, then please make sure to contact us at crossfit.lethbridge@yahoo.com and we would be happy to try and work something out for you.

 

Today is about motivation through consequence.  People who try to take their time in this wod just end up with a harder wod.  The more time you take, the more burpees you do.

 

WOD

"Air Force"

For Time

Guys @ 95 Gals @ 65

4 burpees to start and then 4 burpees at the top of each min.

20 Thrusters
20 SDLHP

20 Push Press

20 OHS

20 Front Squats

March 2, 2010

 Kayla with her 6 am prize for top hoola hooper.  Mmmmmmm there's nothing quite like Peach Schnapps.

Today's squat will be in a regular olympic stance squat.  That's right, we are moving our feet back in for this one.  We have seen more back squatting at CFLA than ever lately, and yes there is a reason.  Front squats are an excellent method for strengthening quads and improving core stability, not to mention the transference of the skill to the olympic lifts.  However, back squats tend to be a more well rounded lower body exercise and have an equal ability to strengthen the core.  Bearing load across the back is plain and simple hard work.  There is not a lot of forgiveness to the back squat, which beyond building the physical, helps us to strengthen our mental game.  There is nothing quite like the crushing feeling of a super heavy back squat, especially after you successfully complete the lift. 

WOD 

Back Squat 5-5-5-5-5

Max height box jump. 1 attempt every 30 sec. for 10 attempts

Ring push-ups to failure 3 sets 2 min rest between sets

March 1, 2010

Excellent turn out on Sunday for the WOD!  It was nice to see Jo Mama come in and visit.  We are so happy that you are making a speedy recovery and feeling stronger every day.  Can't wait to have you back with us.  Here are some pics from the step master throw down that occurred.  Man those are some sweet new boxes!

Time to get nasty!  Today is a nice combination of strength and endurance.  It is always a difficult task to stabilize your core when you are breathing heavy.  However, there is no better way to condition your diaphragm to get stronger, or your core to develop, than to put it under serious duress.  It is a start of a fresh new month and Spring is on the horizon.  We have lots going on and this month should prove to be exciting.

Events & Reminders:

Look Feel Perform Better Challenge Conclusion

Olympic Lifting Club starts this Wednesday from 7-8 (no CF class at this time) sign up at CFLA or via email

Moonlight Run

2 WOD books left for the taking

Kids Fitness Funzone Saturday March 6 (Time TBA) all are welcome

WOD

5 Rounds for Time

5 Deadlift Guys @ 275 Gals @ 185 (Coaches will scale loads on an individual basis)

10 Burpees