Class at 930 and 1030
930 - Make up Cindy/Total or there will be a wod for those who have done there bench marks
1030 - Bring a friend or hop in for a wod!
Adam K one fine 6am morning
The look, feel, perform better challenge will wrap up this weekend with winners (everyone is a winner though ;>) really..) announced next week. We need your pictures!
Dont forget after Sunday 1030 Class Yoga at 1130 - stretch, relax and loosen up!
This post contains the next 3 days of WOD's. Thursday will be CrossFit total. Bring your old numbers from 2 months ago and use them as a guide to hit a more accurate total and guide your attempts. Friday will be that nasty girl Cindy. Saturday will be a make up day for anyone who missed CF Total or Cindy. These WOD's need to be completed if you are in the Look Feel Perform Better Challenge. If there is some reason you cannot complete these in the the time remaining, please contact us so we may make other arrangements. For those of you who get both WOD's (CF Total and Cindy) done and still would like to workout, there will be an alternate WOD up on Saturday that will be the coaches's choice.
Yoga is starting at CrossFit Lethbridge this Sunday at 11:30. No it is not run by the ultra-flexible Cory Gillespie, nor is it run by plastic man himself Ryno. This is a legit Yoga session that is free for all CFLA members to partake in. We encourage you to show up and work on your flexibility. This opportunity is truly a unique one within a CrossFit and one that should be taken advantage of. Increased flex. will help cut down on your injuries and allow you to move and perform movements better. Come on in and check it out. If you have your own yoga mat feel free to bring it in as mat space is limited.
Quick Recap:
Yoga starts this Sunday at 11:30
CF Total this Thursday
Cindy this Friday
Make Up Day this Saturday with additional coaches choice WOD
Feel, look, perform better after photos need to be taken by Sunday. Please have one of the coaches take your photo if you are in the challenge by then.
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
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
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.
Split Jerk 3-3-3-3-3
Rest
21-15-9
Pull-ups
Front Squat 65/45
Situps
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
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
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
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
