CROSSFIT LETHBRIDGE

February 9 ,2010

Yesterday was an amazing day of coaching and observing.  People have always been doing things at CrossFit Lethbridge that cause you to sit up and take notice, but things have hit a new level lately.  You can look around and see people doing some truly amazing things and going to places they never thought they would achieve.  If you have noticed anyone making huge progress lately, doing something you think is extraordinary or have just noticed someone elevating their game, let them know.  Better yet, let all of us know.  Post up the successes you have observed in others and allow us all to share in what seems to be happening everywhere at CFLA right now.

A choice of 2 wod's today.  The choice comes from the standpoint of safety.  If you are comfortable moving from an overhead press position to a back rack position you may choose WOD1.  If you are inexperienced or uncomfortable moving the bar from overhead to the back rack position, you will choose WOD2.  This is not to discourage individuals from trying the skills in WOD1, but more to allow you to consider what is in your best interest and where is your current ability level.  If you would like to attempt WOD1 and scale the weight down that is always an option.

WOD 1

The Ultimate Lift

30 Reps for time

Guys at 105 lbs and Gals @ 75 Lbs

Power clean to a

Push Press to a

Back Squat to a

Push Press Back to the floor

= 1 rep

WOD 2

3 Rounds for time

Guys at 105 lbs and Gals @ 75 Lbs

10 Power Cleans

15 Push Press

10 Back Squat (Can back rack from Push Press or re-rack in barbell rack and walk out for back squat)

February 8, 2010

  
Saturday February 6, 2010 concluded this round of Pose Running sessions by Coach Muryn & Coach Fletcher.  The participants had a great time and definitely have a better understanding of how they should be running in order to improve efficiency.  If you are ever looking to improve your running speed, endurance and technique these sessions are a must!  Stay tuned for when the next round of running will be coming around for you to take advantage of.

  

This is just a reminder to the Look Feel Perform Better Challenge participants about the ability to access nutrition help every weekend.  It is a great idea even if you don't need help to use the session to keep you accountable and on track.  Stop by to show one of the coaches your journal and chat about your progress.  It doesn't have to take a long visit, but the fact that you have to show what you have been fueling yourself with will increase your chance of success.  Remember we are here to be honest, helpful, encouraging and support you in a positive manner.  We are not here to call you to task, but rather offer friendly advice and knowledge.  The clock is ticking away, lets push hard to finish out the challenge!

AMRAP DAY

2 minutes per exercise

Rest 30 Sec between each

Chest to Bar Pull Ups

Chest to Deck Push Ups

Sit Ups

A$$ to Grass Squats

Double Unders

February 7, 2010

Yesterday was coaches choice and today your fate lies in the hands of another.  First client in will pull a card from the hopper deck to determine the WOD.  Who knows what fate may have in store for you. 

February 6, 2010

Aurelia has been on a roll lately!  She works ultra hard and if she keeps it up could be a Look Feel Perform Better Challenge contender.  There is no quit in Aurelia.

Saturday, saturday, saturday.  It's been a great week capped off with an awesome back squat day.  Looking forward to seeing you out for our regular fun and exciting mystery Saturday WOD.

9:30 - 10:30

Coaches Choice

10:30 - 11:30 Bring a Friend for Free Class

Grab your friends, co-workers, family members or even a stranger.  Bring them in and have a workout on us.  Let's spread the good word of CrossFit to the masses and continue educating the public on how much fun fit can be.

Running Clinic second session at 12:30

February 5, 2010

Now that's good depth!!

When back squatting today, same as in front squatting try to follow a routine that works for you.  Do the same thing every time and you will see success by taking minor details out of the equation and allowing focus on just the lift itself.  If you can't remember some of the steps then check the Jan.29 post for more info.  The only changes will occur with dipping under the center of bar and coming up on the other side, rather than using front rack position.  Keep your chest high by pulling your shoulder blades together, creating a shelf for the bar to sit on.

When back squatting hip activation is paramount.  Think of your hips as loading a gun.  When you are ready to start into the squat you are going to cock the hammer by dropping your hips back and sitting into the back squat.  You cannot think of it as an up and down movement, or you will have trouble with being on your toes.  When you have reached depth and start up into the concentric phase of the movement, you have to pull the trigger and fire your hips.  Hip drive offers huge aid in moving big weight and getting back to a standing position.  Push the hips forward, but be careful not to overextend yourself.

If you have been on the 70% program this week, feel free to do a comfortable 5 in stead of a max weight 5 RM.  If you are on the 100% program you will be looking for a max weight 5 RM.

Back Squat 5-5-5-5-5

Rest

50 Box Bounds for Time

February 4, 2010

We have been practicing Turkish Get Ups lately and in an effort to give you a little better understanding in performing the movement we have dug up some helpful video footage.  Jeff Martone breaks down the TGU for you in a 4 part series you can view on youtube or you can just click part 1, part 2, part 3, part 4.

 

Later this month this same Tabata workout will be coming back again so that you can experience what it is like to try and hold your Tabata numbers for an entire wod.  Keep accurate records when doing the workout and come prepared when you see it again.

 

This Friday Heather will be moving into her 30's (does that make her a cougar??).  We would like to invite anyone who would like to come and share a drink with us or just hang out for a while, to the house.  You are welcome to come anytime after 8:00 and we are located at 569 Squamish Lane West.  If you need directions give us a call or drop us an email.

 

100 WOD

Tabata - 8 rounds 20 sec. on 10 sec. off

Air Squat

Press Guys @ 55 Gals @ 35     Dr. Izumi Tabata

Knees to Elbows

Push Ups

 

70 WOD

Modified Tabata - 6 rounds 20 sec. on 10 sec. off

Air Squat

Press Guys @ 55 Gals @ 35

Knees to Elbows

Push Ups

February 3, 2010

With the weather beginning to improve we can start looking forward to getting outside and putting our feet on the pavement.  Before that happens we have a little order of business to take care of.  With all of the rowing we have been doing it makes sense to continue on that theme.....with one minor detail change.  We have never rowed a large distance for time (unless you were in the rowing challenge and even then it was more like a monotonous plod along than anything).  We need to get a little dirty and see what it is like to get into those higher meters.  Let's try and keep our minds strong when the burn sets in and continue pushing the pace.

100 WOD

5000 meter row

70  WOD

3000 meter row

February 2, 2010

Thank you to all the people who came out to the Look Feel Perform Better Challenge nutrition follow up session.  It was nice to touch base with people on their progress and add some extra information to aid you in continued success.  Remember that the coaches are at CFLA every weekend after the 11:30 WOD to field any questions that pop up in the interim.

For all CFLA members, ensure that you are attempting to be diligent in your tracking of nutrition and workouts, as it can be an excellent tool to help assess any drops in performance or energy.  It is not always an easy task to stay on top of tracking these things but once you get into the habit it does become easier.  Workout logs can be stored at CFLA in the plastic drawers under the desk if you choose.

Please continue to make good choices this week based on how your body has been feeling.  If you are unsure ask your coach for some direction.

100 WOD

21-15-9

Handstand Push Ups

Double Unders

Sit Unders (10lbs)

70 WOD

16 - 11 - 7

Handstand Push Ups

Double Unders

Sit Unders (arms up only)

February 1, 2010

Don't forget that tonight there will be no 7 pm class as there is a nutrition follow up for the Look Feel Perform Better Challenge.  Anyone interested is welcome to attend.  Come with your questions, log books (Nutrition/Training), recipes, successes and failures.  We are here to help and can't wait to guide you further down the path you have already started.

This week you will see 2 WOD's posted every day.  The WOD's will be the same in make up, but will differ in weights, reps, rounds, etc.  Why the difference?  December was a crazy month full of named WOD's and body thrashers.  January was full of heavy weights and short intense metcons.  When conferencing with the coaching staff about how things are going in their classes, they have reported there are a number of minor overuse injuries and injuries resulting from fatigue.  As a result, we have come up with the 70%/100% solution.  If you have been training solid and pushing your fitness level hard for the past 2 months, or have just started at CFLA, it would be a good idea for you to select the 70 WOD.  If you have been randomly training, have just started to chase a new level of fitness or your body feels good, then select the 100 WOD.  There will always be scales associated with each WOD's for those who need them.  Choose wisely and keep in mind an active recovery week will pay huge dividends in the long run for your training, health and injury prevention.  This weeks theme is "Train Smart"

100 WOD

Rounds in 12 minutes

3 Clean and Jerk Guys @ 115 Gals @85

6 Ring Dip

9 Pull Ups

70 WOD

Rounds in 10 Minutes

3 Clean and Jerk Guys @ 95 Gals @65

5 P-Bar/Box Dip

7 Pull Ups

January 31, 2010

Could you imagine being a part of a burpee off like this?  SICK!!! 

Death by Deadlift - 50% of 1rm (discuss with coach)

1 min = 1 deadlift

2 min = 2 deadlift

3 min = 3 deadlift

etc.

* Keep going until you can no longer complete the perscribed number of deadlifts, within the minute time frame.

* Anyone who does not make it to double digits take one minute rest and work your way back down to zero.

Check out this Seasonality Chart brought to our attention by Mr. J. Kramps - very cool.

Tomorrow night at 7pm Nutrition Q and A, and challenge check in-

how have you been doing, what are you eating and how do you feel? What is your favourite recipe? Any resources that you would like to share?

Download Seasonalitychartpdf