CROSSFIT LETHBRIDGE

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

Monday, January 23, 2012

A) Back squat 5x5

B) 5 rounds

5 burpee box jumps (20/20)

10 ring rows

15 mod ghd situps

Saturday, January 21, 2012

9:30- 10:30am- regular class

10:30-11:30am- free trial class

Friday, January 20, 2012

 

  

 

 

 

 

The 25th Annual Moonight Run is coming up March 10th. Lots of space left right now but they sell out fast and I'd like to see a big Crossfit Lethbridge turnout this year.

WOD

3 rounds:

15 K2E

30 pullups

60 air squats

90 doubles

Thursday, January 19, 2012

WOD

15-12-9-6-3 rep rounds of

med ball squat clean

ring dips

to start the wod and between rounds do 3 deadlifts @(275/185)