Fun in the sun?

Workout of the Day

Pull-up 3-3-3-1-1-1; rest 120s

“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

15 minute time limit

Everyone sprints the last lap

Just a few quick notes:

(1) If you ordered sweatpants, please see Tania or Annette about picking them up.  We can set them aside for you and charge them to your account.    They are priced at $30 + GST for yoga pants and $23 + GST for the sweat pants.

(2) If you have accidentally taken home a white and red single left ladies Nike free shoe, you might want to bring it back to Aissa who is stuck with a very lonely right shoe.

On Ramp Class

Workout of the Day

3 Rounds of the following KB Series… choose a KB or DB and try to stick with it for the entire round… you can change weights between rounds.
60s Turkish Getups, L
30s rest
60s Turkish Getups, R
30s rest
60s Goblet squat for max reps
30s rest
90s Russian Swing, Unbroken

Rest 4:00 between circuits (choose a new weight, then jump rope at light intensity)
After final round, rest 2:00 and then do AMRAP Anchored Situps with KB on chest in 2:00

The Power of Patience

The Sport of CrossFit

Workout of the Day

For time:
30 Box Jump 24″
10 Pullups
10 Burpees
25 Box Jump 24″
10 Pullups
15 Burpees
20 Box Jump 24″
10 Pullups
20 Burpees
15 Box Jump 24″
10 Pullups
25 Burpees
10 Box Jump 24″
10 Pullups
30 Burpees

Upcoming Competitions

One of the special things about CrossFit is the community aspect! This is especially evident at events and competitions where various CrossFit affiliates come together.  Recently we had the Central Canada Games Sectionals, where athletes had the opportunity to compete against other CrossFitters for a spot at the upcoming Canadian Regionals.  Here are some of the competitions coming up.  We encourage you to consider the next logical step in your training: competition!  The CrossFit Regina Spring Challenge is a great opportunity for you to compete in one of 3 levels, Beginner, Intermediate and Advanced, so everyone is encouraged to consider a road trip to Regina on the long weekend.

Affiliate Cup at the CrossFit Games Regional Qualifier

Congratulations to our Affiliate Cup Team, which will be going out to Okotoks/Calgary at the end of the month for the CrossFit Games Regional Qualifier Affiliate Cup Competition.  Representing CrossFit Winnipeg will be Nat G., Kristin F., Tania, Brad S., Brennan M. and  Eric L.  Congratulations also to Melisa who will be competing in the individual competition on the same weekend!  May 28 to 30 in Calgary, Alberta.

CrossFit Regina will be hosting a Spring Challenge to offer this opportunity to anyone who wants to participate at a local (and less intimidating) level. There will be 3 workouts throughout the day, all modified to 3 levels (Advanced, Intermediate, Beginner), so anyone can compete.

Details:

Who: Any Saskatchewan CrossFitters (out-of-province also welcome)

What: Sask CrossFit Spring Fling 2010

When: Saturday, May 22nd, 2010 – 9:00 – 5:00 (times are approximate)

Where: CrossFit Regina, Regina, Saskatchewan

CrossFit Winnipeg will be closed on Monday, May 24th, except for a team workout at 9AM.

CrossFit Winnipeg will be closed on Sunday, May 9th, except for our Mother’s Day Team workout at 9AM.

Workout of the Day

3 Rounds:
Front Squat 3 reps, rest 10 sec
Unbroken DB Thruster 12 reps, rest 10 sec
Unbroken Fast Air Squat 20 reps, rest 2:00

Go as heavy as possible with the weights.

then:

3 rounds:
8-12 Single Leg KB Straight Leg Deadlifts/leg, rest 60 sec
15-25 Unbroken GHD Situps, rest 60 sec

Go as heavy as possible on the SLDL.

Workout of the Day

Hang Power Clean 3-3-3-1-1-1; rest 120s

How many rounds can you complete in 15:00?

3 Handstand Pushups
6 Pullups
9 Knee to Elbow
12 Kettlebell Swings 55/35

Workout of the Day

3 rounds of 8 split squat per leg at 3010, rest 60s b/t legs
+
5 rounds, 40s work, 20s rest
Russian Step-ups (box height > knee cap), L
Russian Step-ups (box height > knee cap), R
Ring Rows/Ring Support
2-hand DB/KB Overhead Squat

To get maximal results from today’s workout it will be necessary to put an even higher emphasis than usual on executing movements extraordinarily well. For Russian Step-ups, set up in front of a box that is higher than your knee cap level… step up onto box emphasizing driving through the heel… Upon standing on the box lift the opposite knee to greater than 90 degrees (so you are now standing with one foot on box looking almost like the karate kid)… step back down, but leave your “stepping foot” on the box for the next rep… if you are strong and well-balanced, carry dumbells next round. For Ring Rows/Ring Support, after reaching max reps on the ring rows in a single set immediately jump up into ring support for remainder of work period. Turn palms out on ring support for increased difficulty if necessary. For Overhead squat, depending on your mobility in ankles, hips, thoracic spine, and shoulders, you may not be able to go very low (I’m talking inches here)… grind it out and try to pull yourself as low as possible working on gaining even a millimeter every rep. If you can go “ass to grass”, do it!

Workout of the Day

A. 7 Rounds of the “River City Hustle”, for time:
10 Wall Ball
10 SDHP (75/55)
10 Suicides (10m)

B. 3 rounds of:
8-10 Hip Extensions at 3022, rest 1 minute
15-20 GHD Situps at 3020, rest 1 minute

High Traffic on the Pullup Structure

Workout of the Day

Four rounds of:
4-6 Pullups @ 31X1, rest 10s
AMRAP Handstand Pushups, rest 3:00

then:

Every minute for 10:00
DB Hang Power Clean 5
DB Front Squat 5
DB Split Jerk 5 (Alternate split right on odd rounds, split left on even rounds)

Challenge yourself with the weight.