CROSSFIT LETHBRIDGE

Friday, February 3, 2012

Good luck to all CFLA members who are participating in the Western Classic competition at Crossfit Ramsay this Saturday. It will be a first for some and a great way to mentally prep for upcoming events like the Open and Regionals. Do your best and show them what Lethbridge has to offer!!

A friend of a friend is writing her masters thesis on the 2011 Crossfit games, so I offered to send it onto people I know who participate in crossfit/may have watched the games. It takes about 3 minutes to fill out and she would be very greatful for your help. She is from Halifax and currently lives in NYC, she is a bit concerned her sample size won't be spread out enough so hopefully we can give her a hand. Go here to find the survey. Thanks for your time.

HAPPY 30th BIRTHDAY MATT!!!

Lots of wod choices today

1. Freebie Friday- do a wod that you missed earlier in the week.

2. 2011 Open wod #3

AMRAP in 5minutes

squat clean and jerk (165/115)

  

 

Thursday, February 2, 2012

WOD

 

5 rounds for time:

350m row (or run 400m and call it "nancy")

15 OHS (95/65)

 

Wednesday, February 1, 2012

Congrats to Terryl and Kim on their new addition.  Jayden Andrew Luhowy  6 lbs 5 oz. was born this morning and I hear mom and baby are doing really well.

This has been a favorite dance tune in our house over the last couple days. Definately better than the original.

 

 

WOD

A) deadlift - 4 sets of 3

B)  3 rounds for time:  

     20 SDLHP (95/65)

     40 abmat situps

    

   

Tuesday, January 31, 2012

Happy Birthday Melissa D.

This was her wod choice to celebrate her birthday.

30 Manmakers for time. (with this version we will do a full squat clean) Much more fun, you'll see.

Monday, January 30, 2012

Congrats to Jesse and Jason for attending the Level One Crossfit Certification this past weekend in Calgary. Cross your fingers that we all passed the test. Sorry I couldnt seem to crop the other seminars out but they are pictured in the fourth group from the top. Can anyone name all the Crossfit celebs that were there as trainers?

WOD

"Filthy Fifty"

50 box jumps (24/20)

50 jumping pullups

50 KBS (53/35)

50 walking lunges

50 K2E's

50 push press (45/45)

50 back extensions

50 WBS (20/14)

50 burpees

50 double unders

- Typically the standards for this workout are the same for both sexes but we are running it the same way we always have with the standards set as above. If you have done it another way in the past and would like to keep it consistant go with that same set of standards so you can compare your progress. The last time we did this benchmark was July 26, 2011

Saturday January 28th

Class at 930

Class at 1030 - regualr members,bring a friend  and trial

 

Kickin it ol' skooool with David and Ryan...

whos in?

 

Good luck to our exam writers and Jason and Jesse at thier level 1 this weekend. Enjoy

 

And finally, goodbye to our good freinds and long-time members, Abrielle and Beebs - we are gonna miss you guys. All the best in C -town.

 

 

 

Friday Friday Friday

A great week of training thus far - time for a finishing move

 

Find 3 rm press

 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

 

Kettlebells swing (as heavy as you can)

Pull-ups

 

Cash-out....see this video- Mobilitywod.com

 

Thursday, January 26, 2012

WOD

 

A) Tabata- 8 rounds of 20seconds of work and 10seconds of rest per exercise.

1. air squats (challenge: rest in the hole)

2. 10m shuttle

B) 21-15-9 rep rounds

front squats (75/55)

ball slams

Wednesday, January 25, 2012

Everyday I win.
No need for a medal to justify my victory.
Yesterday I feared, and today I have courage.
My past had me weak, but my growth is strong.
I use to seek happiness, and now I own Happy.
This glow that radiates is simply because I
have accepted that winning is growing, and growing
is sometimes losing but always gaining experience.
When you accept betterment as your measure, you
will WIN everyday. One step at time. Victorious journey.
Betterment TRUMPS Perfection every time ( taken from RXstar)

WOD

A) snatch grip deadlift- 5 sets of 3

B) Every minute for 10 minutes:

   3 squat snatches (95/65)

   20 UB double unders

 

 

 

Tuesday, January 24, 2012

 

 

WOD

crossfit.com WOD from December 23, 2011
For time:
10 Muscle Ups (or 15 C2B pullups and 15 dips)
100 Push press - 75#/45#
1000 m Row