Canadian eh?

Oh yeah... 14 gold medals at the 2010 Olympics - the most of any country... and the best hockey teams in the world!!

Pre game warm up

For time:

12-9-6-9-12

Overhead squats

50 double unders between reps of overhead squats

then finish with 50 burpees

For time:

20 Handstand pushups

20 Chest to bar pull ups

20 Ring dips

50 Front Squat 125/85

or

run 14km :)

2010 Central Canada Sectional

The location for the sectional is

Edmonton Garrison Military Fitness Centre

Check out the map... rooms are booked!

Rest day

Take a rest day if you need it and for those who took a few days off, Matthew and Hammy, just to mention a few (hehe) stop in at 5:30. Tom will throw down a good one - he always does.

Great job to the newcomers to the 5:30 crew!

Foundations classes - So impressed with the level of intensity and energy that you bring to each class. Keep it up! Lynn you are a star!

Just for Kaine...

5 rounds for time of:

7 thrusters 95/65 lbs

15 burpee pullups

50 squats

15 ring dips

then finish off with 50 situps

Race anyone?

The registrations open today 7 am for Melissa'a Road Race (Banff). I heard it was a good race lots of fun and it fills up fast. 10km 0r 22km.

Pam gets muscle up!!!

Take fifteen minutes to find your max:

Back squat

Front squat

Then 3 Rounds:

45 seconds of wall balls

rest 15 seconds

45 seconds burpees

rest 15 seconds

Play day....

"The footprints you leave behind will influence others ..."

This is wod #2 from Washington Sectionals:

For time:

40 Handstand Push ups

40 Front Squat 155/105

Standards video: mov

For time 5 rounds:

5 toes to bar

10 TGU

20 burpees

New Zealand Sectionals....

Wod #1

For time:

Row 2km

50 Burpees

100 Lateral jumps (over 2 x 20kg plate for men/ 1 x 20kg plate for women)

Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18 min.

Wod #2

1 Rep-Max Front Squat

You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period)

Wod #3

AMR in 10 minutes of:

5 power cleans (70/50 kg) (approx. 150 lbs/110 lbs)

10 pull ups

5 rounds:

20 GHD sit ups

15 wall balls

10 pushups

5 pull ups

Another sectional workout..

San Diego Sectionals taking place March 27-28.

WOD #1

3 rounds:

15 Deadlifts 225/155lbs

21 Kettlebell swings 2/1.5 pood

Run 400 meters

WOD#2

7 rounds:

7 power snatches 95/65lbs

7 box jumps 30"/25.5"

You must jump with both feet at the same time. Full extension on or above the box.

WOD #3

3 Rounds flying pullups (watch video)

21/10 Handstand push up (watch video)

30 KB front squats 2/1.5 pood

150 meter Sandbag carry 80/50lbs

20 Squat clean thrusters 135/95 lbs

Run 250 meters

50 Burpees

20 DB shoulder to overhead 45/35 lbs

40/20 Push ups (chest to easy button from staples and hands leave the ground at top)

Run 250 meters

50 squats

50 pull ups chin over bar

standards video... wmv mov

Family Day

Have fun spending time with your family.

Drought is over...

Canada's first ever gold medal on home soil was awarded to Alexandre Bildeau freestyle skier

Valentine's Day Throw Down

Grab a partner (if you have matching blue suede shoes all the better!)

How fast/slow you row determines how many reps your partner will do but remember you switch!

Row 250 meters while partner does burpees

switch

Row 250 meters - box jumps

switch

Row 250 meter - sit ups

switch

Row 250 meter - wall balls

switch

Then finish off with 20 reps of high 5 pushups:

face your partner, do a push up, raise your hand and give each other a high five repeat alternating hands

Nadar Kumaritashvili

Rest in Peace

For time 5 rounds of:

10 squat cleans

20 KB swings

Go Canada Go

2010 Winter Olympics start today




5km row

Man or Machine?

"Isabel"

30 snatches (135/95)

More Fun...

Another sectional event announced. This is the MidWestern Sectional to be held this weekend in Missouri at CrossFit TNT:

WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

WOD 2:
Complete as many repetitions in five minutes as you can of:
Clean and overhead

Men will use a 155lb barbell, women 105lbs. You must start from the ground and have the bar in rack position before jerking it. You can press, push press, push jerk, or split jerk to get it up.

WOD #3
This will be announced on Saturday after the completion of WOD #2.

Any one else getting butterflies...can't wait to see what they are going to throw down at the Alberta sectionals!!

work some levers

work some clean progressions

as many wall balls as u can without stopping 20lb/14lb
push press without stopping 65/45lb

Snowshoe 3km up a mountain

lunges 50
skin the kat 5
5rounds
no cheating with feet on the bar - clean pull through's!!

more people have died from the fork than the knife

Rest DAY!!!
who is in for snowshoeing?

L sits
on the rings
on the parallel bars
on the parellets
on the floor
in a handstand
in a headstand
in a hang
in a pull up
in a dip
in an inverted hang
in an inverted hang pull up
3-5 sec hold
repeat as necessary

fun times

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
tally your numbers
anything under 360 is unacceptable

Saige's BDAY!!

play day

4 deadlift
4 power cleans
4 squat cleans

4 rounds