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)
Attempted to do some back squatting but legs felt lifeless this morning, so it didn't go as planned. Did a workout with Dawn.
WOD: 10:14
4 rds of:
5 front squat (205 from ground)
10 pull-ups
15 sit-unders (35)
20 DU
Good luck to athletes this weekend in Calg. Have a good weekend!
Posted by: Patrick | February 03, 2012 at 07:51 AM
Mel
Wasn't sure what to do today. Coach K suggested 1RM jerk, which was awesome as I haven't done it for at least an year or two.
Old #65
Today #120
#125 failed x 2 was so close though.
Good day and good work to all those busting out nancy, filthy fifty and today's WOD.
Happy birthday Matt!!
Posted by: Mel D | February 03, 2012 at 01:30 PM
Happy 30 Matt!
just stretch today and chilled ... looked like everyone was having a good time with the various workouts happening. Good to see Mikey!
Posted by: david | February 03, 2012 at 02:10 PM
Heather
|Did the rowing Nancy today. Tweaked my foot/ankle on Monday and still doesnt feel right. Great job to the gals that were in the 11class and did that one. You were fast! My time was somewhere around 15-16mins. Decided to use a bit heavier OHS weight #85
Good luck to Joey, Kris, Jason, Jesse, Adam, Cory and Brenna.
Posted by: Heather G | February 03, 2012 at 02:27 PM
Happy 30th Matt, nice work on the C&J today!!
Mike
Yesterday
Bench Press 95x10, 135x3, 155x3, 175x3, 185x5x3
5000m row, 19:36, damper 6. Moderate pace, 21-22 S/R, first 1km 1:50/500, then 1:57/500. Sprint finish last 500m, 1:40/500
Today
Rack Jerk 135x3, 155x3, 175x3, 195x3, 225x1,1,1, 245xF,F,1,1,1. Felt good at 225, very awkward at 245.
Squat Clean 135x3, 155x3, 175x3, 195x3, 215x1, 225x1 (PR), 230x1(PR). Been a while since I did full cleans, low catch on 230, but I'll take it!
PR gods shine upon me today
Posted by: Mike | February 03, 2012 at 03:58 PM
worked on doubles of c+j, clean pull
3x5 backsquat
joints pretty sore from long run yesterday
pull ups and cashout.
as always, thanks for the tips coach k
nice work everyone
Posted by: Jayden | February 03, 2012 at 06:05 PM
Kirby
4 rounds
5 Front Squat @ 135#
10 Pullups
15 Sit Unders @ 25#
20 Double Unders
Time: 10:00
Was feeling a bit sluggish today so just chose some weights that I could move through comfortably and work up a good sweat. Cash out was tough. Solid mix of WOD's at 5:00pm today!
Posted by: Kirby | February 03, 2012 at 06:45 PM
Did Monday's WOD (Filthy 50) with Ashley L. First time for both of us on theis one. (She did awesome!) Scaled the KBS (35 lbs). Was pleased for the most part, except for the KTE's. They were tough. (25:28)
Posted by: Barry | February 03, 2012 at 07:06 PM
Good luck to all participating in Calgary tomorrow. There are some terrific athletes at LCF, so I know you will do us proud.
Posted by: Barry | February 03, 2012 at 07:09 PM
AMRAP in 5minutes
squat clean and jerk at 85lbs - 18 reps
I was surprised how quickly the time went by on this. Was the perfect Friday wod...thanks for cheering me on Hayden!
Happy birthday Matt! Best of luck to those competing tomorrow!
Posted by: Terri | February 03, 2012 at 09:44 PM