Thursday, September 30, 2010

Friday October 1 2010

Warm Up:
3 rounds of:
10 Wall Ball
10 SDHP
10 OHS
Mobility:

Shoulders
Balls

Strength
OHS
1 1 1

Wod:

With 60% of max OHS.
Amrap 12 Minutes of:
5 OHS
10 Kettle Bell Swings
5 SDHP

Wednesday, September 29, 2010

Thursday September 30,2010

Warm Up:
3 rounds of:
10 box jumps
10 wall Ball
10 Push ups
Mobility:

T2B
Wod:
For time:
Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions

Tuesday, September 28, 2010

Wednesday September 29 2010

Warm Up:
3 rounds of:
25 D/U's
10 Shoot throughs
10 Squat Box Jumps
Mobility:

Thoracic
Hip Capsule
Hamstrings

Wod:
Front Squat
1 1 1 1 1

Monday, September 27, 2010

Tuesday September 28 2010

Warm Up:
10 Minutes
3 x 10 reps
something you suck at
Wod:
5 rounds of:

40 Squats
20 Kettlebell Swings
10 Pull-ups

Sunday, September 26, 2010

Monday September 27, 2010

Warm Up:
2 out 2 back
1xCFHQ
2xBurgener
Strength:
Clean/Jerk

Wod:
Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups

Mobility:
Hamstrings
Upper Quad
Groin.

Sunday September 26 2010

Warm Up:
2 x CFHQ
Mobility:
Shoulder
Triceps.
Strength:

Clean Pulls
3x5
Work Up to 110%

Clean Drops
1 1 1 1 1

Wod:
Tabata Squats

Friday, September 24, 2010

Saturday September 25, 2010

Warm Up:
Get Warm
WOD:
To be announced!

Thursday, September 23, 2010

Friday September 24 2010

Warm Up:
2out 2 back
3 rounds of:
10 Squats
10 Pull Ups
10 Dips

Strength:
1 1 1 1 1

Wod:
Max rounds in 20 Minutes of:

3 power snatches @ 75% max
6 pull ups
9 push ups
12 box jumps

Wednesday, September 22, 2010

Thursday September 23 2010

Warm Up:
2 min out 2 min back
1xCFHQ
Mobility:
Hamstrings
Squat

Skill:
Clean Pulls
Wod:
Power Cleans
1 1 1 1 1 1 1

Tuesday, September 21, 2010

Wednesday September 22 2010

Warm Up:
A little bit of everthing
Mobility:
Top to bottom
Wod:
For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Monday, September 20, 2010

September 21 2010

Warm Up:
800M
1 x CFHQ
Mobility:
Hamstrings
Thoracic

WOD:
5 rounds of:
15 Box Jumps
3 D/L 3/4 Max
25 KB swings

Sunday, September 19, 2010

Monday September 20,2010

Warm Up:
400M Run
2x CFHQ
Skill:
HSPU
Wod:

Max rounds 20 minutes.
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

Mobility:

Shoulders

Saturday, September 18, 2010

Sunday September 19 2010

Warm Up:
3 out 3 back
20 Squats
2 min squat hold

Skill:

Clean Drops
Rack Delivery

Wod:

Complete 5 rounds of:
Run 400 meters
Clean 15 reps
20 Push-ups
Cleans must be completed at starting weight.

Mobility:
High Hamstring

Friday, September 17, 2010

Saturday September 18,2010

Warm Up:
5 Minutes
Wod:

Scavenger Hunt V.1
3 2 1 GO!

30 min max time to complete the following:

1000 M Run -6
75 Box Jump -1
15 Tire Flips -1/1/(2/5) Partners
35 Pull Ups -1
3 Rope Climb -3/10 *
25 Burpies -1
30 Shoot Throughs -1
3 Muscle Ups * -5
30 Seconds of L sit -2/5
40 K2E -1
Set a P.R -10
1000# overhead -1/5
100 Squats - 1
25 Wall Ball -1
150 D/U's -1
15 Ring Push Ups -1/2
15 Ring Rows -1/2
5 Clean and Jerk and odd object -5
25 Broad Jumps -1
100 Lunges -1
3 lengths of alligator walk -2
50 Hollow Rock -1
5 Bar Climbs -5/10
20 Dumbbell Snatches -1
3 lengths Inchworm -2

*If you cannot complete the movement as Rx'd you must spend 2 minute trying - 5
Most points wins.Please note weights used and objects lifted. All athletes must use appropriate loads and heights.


Mobility:

Test: Move your neck around in a bunch of cardinal planes. How loose does it fee? Can you see how a tight neck could make your shoulder position more sucky?
Mwod: 1) 2 minutes each side doing Hand behind back stretch while working on your neck.
2) Open up your thoracic spine on the paired lacrosse balls. 1-2 min
3) Practice a little overhead lat stretch 2 min
4) Try and staple that lacrosse ball to the wall with your chesticle (pec).
Retest

Thursday, September 16, 2010

Friday September17,2010

WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total

Additional Wod for those who have done the total or are not competing.

Warm Up:
4 out 4 back
Mobility:
Scapula
Heel/calf
Skill of your choice
Wod:
Helen

3 rounds of:
400 meters
21 Kb Swings 55/35
12 Pull-ups

Wednesday, September 15, 2010

Thursday September 16 2010

WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total

Additional Wod for those who have done the total or are not competing.

21 15 9 15 21
Kettle Bell Swings
Deadlift B/W
Push Ups

Tuesday, September 14, 2010

Wednesday September 15,2010

WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total

Monday, September 13, 2010

Tuesday September 14 2010

Warm Up
3 rounds of:
10 Squats
10 Pull Ups
10 Wall Ball
Strength:

Snatch
1 1 1 1 1
Wod:
AMRAP 10 Minutes
3 Burpies
5 Shoot Throughs
7 Alternating Snatches KB

Sunday, September 12, 2010

Monday September 13,2010

Warm up:
2 x CFHQ
Mobility:
2 min squat
2 min hams
2 min triceps

Wod:
3 rounds of:
15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
Scale as needed.

Cool Down/stretch:
Repeat of Mobility

Saturday, September 11, 2010

Sunday September 12,2010

Warm Up
3 x CFHQ
Hamstrings 1 min per legx2
Strength:
D/L
1 1 1 1 1

Wod:
Max rounds in 15 min of:
Chest slappers x5
Squats x 25
Alternating one hand barbell/dumbbell snatch x 5
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Saturday September 11,2010

Warm Up:
3 min out 3 min back
2 x Burgener
Mobility:
5 min squat.
Hamstrings

Wod:
400 M
5-1-5
Snatch 95/65
Hollow Rock
Jumping Squats 95/65
100M
50 Push Ups
100M
5-1-5
Clean 95/65
Overhead
Front Squat
400M

Thursday, September 9, 2010

Friday September 10, 2010

Warm Up:
10 min. Get Warm.
Strength:
Bench Press
1 1 1 1 1
WOD:

Mary
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Wednesday, September 8, 2010

Thursday September 9 2010

Warm Up:
2 x CFHQ
Skill:
Movement Patterns
Mobility:
Hip/shoulders/hamstrings

Wod:
CrossFit Total
Squat
Press
Dead
3 efforts at each lift. If you miss you get zero. Total the three best lifts.

Tuesday, September 7, 2010

Wednesday September 8, 2010

Warm Up:
3XCFHQ
Mobility:
Spealer
Hamstrings
Shoulder

Wod:
"Angie"
100
Pull Ups
Push Ups
Sit Ups
Squats

Monday, September 6, 2010

Tuesday September 7,2010

Warm Up:
3 rounds of:
30 D/U's
15 Shoulder Rolls
20 Squats
Mobility:

Triceps/Hip Capsule
Wod:
OHS
1 1 1 1 1
Then
21 15 9
Ring Dips
1/2 BW Snatch
Pull Ups

3 2 1 Go

Congratulations to Allan Rickard CrossFitter of the month for August. Allan wins himself a Self myofascial massage tool. Way to go Al!

September is upon us. For many the summer has been off time. Time to lose the summer jiggle and get back to it.

Our first theme WOD is coming in September. Vote for your theme at the box.

New Class Schedule is up!

August Personal Records:

Connor 8 M/U's Clean 250/Jerk 240/FS 240
Tiff D/L 155
Ana DL 155
Cindy DL 210
Rob 290 DL, 110 SP
JEss 250 DL, 120 BP
Chris S 4 D/U's, 255 FS
Al 357.4 DL, 225 BS, 205 FS
Matt 390 DL, 165 FS, 255 BS
Ryan 230 BS 190 FS
Steph 125 C/J
Chris A 290 DL
Kate 180
Chris C OHS 185
Vanda DL 155,SP 50

Sunday, September 5, 2010

September 6 2010

Day Off

Happy Labour Day

Saturday, September 4, 2010

Sunday September 5 2010

Warm Up:
3 rounds of:
10 D/U's
10 Push Ups
10 Hollow Rock
Mobility:

Shoulders
Hip Flexors
Wod:
10 9 8 7 6 5 4 3 2 1 2 3 4 5 6 7 8 9 10
Wall Ball
Kettlebell Swings 45/35
Hang power cleans 3/4 BW

Friday, September 3, 2010

Saturday September 4,2010

Warm Up:
3 rounds of:
30 D/U's
10 Wall Ball
5 Pull Ups
Skill:

Elbows
Wod:

Grace
30 reps of C&J
135/95#'s

Thursday, September 2, 2010

Friday September 3 2010w

Warm Up:
Quick Run
Standards review.
Wod:
Filthy Fifty:


50 Box jump @ 24 inches
50 Jumping Pull-ups
50 Kettlebell swings, 1 pood (16kg)
50 Walking Lunges (bw)
50 Knees to elbows
50 Push press, 45# bb / 2db
50 Back extensions
50 Wall Ball shots, 20# mb
50 Burpees
50 Double unders

Thursday September 2 2010

Warm Up:
1 X CFHQ
2x Burgener
Skill:
Split Jerk
Wod:

Split Jerk
1 1 1 1 1 1 1