Coach Brad at work
Workout of the Day
Spring Fling Action – same as yesterday… have fun!
Don’t forget the team workout Monday at 9:00 – the gym will be closed the rest of the day!
Check out this University of Manitoba feature on Coach Brad – yes, he talks about CrossFit in it!
Workout of the Day
Good Luck to our Competitors this weekend - Kimberly, Harvey and Rich
Your choice of 1,2 or all 3 of the CrossFit Regina Spring Fling workouts below. Same plan for Sunday.
WOD#1 – “Bottoms Up!”
Div 1 – 4 attempts at a bottoms up Back Squat (Concentric Squat started from below parallel – SEE VIDEO HERE), followed by one attempt at max Ring Dips
Div 2 – 4 attempts at a bottoms up Back Squat, followed by one attempt at max Push-ups
Div 3 - 4 attempts at max Back Squat, followed by one attempt at max Push-ups for males, females – one attempt at max Knee Push-ups
Total time limit = 15 minutes, working with a group at a squat rack, grouped together by height
Score: Best Back Squat weight = points, plus 5 points for every Ring Dip or 3 points for every Push-up or 1 point for every Knee Push-up
If you cannot get a Ring Dip and you are in Division 1, you will not be disqualified, you will just take a zero for Ring Dip points and your Back Squat weight will be your score.
Belts may be worn, you may reduce weight after a failed attempt.
WOD#2 – “Pull Through” – 15 minute time limit
Div 1 – For time:
45 Pull-ups (chin above bar, no butterfly)
Then 21-15-9 reps of
Power Snatch – 95/65lb
Row for Calories
Div 2 males will do 30 Pull-ups, Div 2 females will do 30 Ring Rows
Div 2 Snatch weight will be 75/55lb
Div 3 males & females will do 30 Ring Rows
Then 15-12-9 reps of
Hang Power Snatch – 65/35lb
Row for Calories
WOD#3 – “Rain or Shine” – 20 minute time limit
Div 1 – 3 rounds for time:
400m Run
20 Push Press/Jerk – 115/80lb
20 Box Jumps – 20″
Div 2 will use 95/65lb, everything else is the same
Div 3 will do 200m Runs, use 65/45lb, 15 reps of Push Press and Box Jumps, ladies use 12″ box
EXERCISE STANDARDS:
Concentric Back Squats – Started from below Parallel, stand up with the weight and rack it
Ring Dips – Started from Support, dip down so biceps touch rings and press back up to Support (elbows in full extension)
Push-ups – Started from upper push-up position, down and up is one, chest touches the floor, arms fully extended at the top, body maintains a straight plank position, any prolonged time on floor ends set
Pull-ups – Arms fully extended at the bottom, chin higher than the bar at the top, breaking the horizontal plane, Kipping allowed, but no Butterfly
Power Snatch – Weight from ground to overhead in one movement, with arms fully extended at the top, minor press-out will be tolerated
Rowing – for Calories, do not get off Rower until # is shown (i.e. 21 first round)
Run – 400 m Run down our paved back alley, turn around at 200m – must run around pylon
Push Press (Jerk allowed) – Weight must be cleaned from the floor, press from shoulders to overhead with arms fully extended at the top and ear visible from the side, hips fully open
Box Jumps – Jump with feet together, feet fully on the box (no heels hanging over), hips fully open at top of movement, jump or step down
Fran Day
Workout of the Day
SPRING FLING competitors should definitely be resting today!
A. Split Jerk – 1,1,1; rest 5 min
B. 2 x [Run 30 m @ 95% accelerating throughout; walk back x 3]; rest 5 min
C. Row 200 m @ 80%, 5 x OHS – 115#; rest 4 min x 2
Just a quick reminder that regarding this weekend’s workouts. The gym will be open regular hours on Saturday and Sunday, but we will be doing the Spring Fling workouts. The gym is closed on Monday except for a team workout at 9am. Stay tuned for news on new classes and extended hours coming up in June.
Hot
Workout of the Day
A1. Back Squat – 1,1,1; rest 3 min
A2. 15 unbroken chin ups x 3; rest 3 min
B. 25 high speed double unders; rest 30 sec x 4
C. 10 high speed burpees; rest 90 sec x 3
Amanda hits a deadlift PR
Workout of the Day
Power Clean – 2,2,2; rest 5 min
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2 sets:
5 muscle ups
10 power clean – 135# unbroken
Run 200 m @ 90%
rest 4 min
John, are you okay?
Workout of the Day
5 sets for times:
10 OHS – 135#/95#
15 knees to elbows
30 double unders
rest 3 min
(keep intent and speed per set high!)
Monday mornings have been a little crazy at the gym and we are taking measures to ensure that we keep our coaching standards high so you get the best possible workout. These include:
(1) Adding more classes starting in June, including lunchtime and more.
(2) Starting in the next few weeks we will ask that you register online for your classes. We will be capping the classes at 12 athletes. We’ll be sending out an email with details and instructions.
Can you guess what I'm teaching this On Ramp Class?
Workout of the Day
4 Rounds:
Back Squat @ 30X0; 2,2,1,1; rest 3 min
CTB Chin Ups – 15 unbroken x 4; rest 3 min
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Split Squat unweighted high speed – 30 sec amrap/leg x 3 sets; rest 60 sec b/t legs
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Toes to Bar kipping – 10 unbroken x 5 sets; rest 45 sec
I just found this great weekly paleo menu plan on my Paleo Kitchen. Please download it and test it out. Let me know how it goes and if you like it, we can post it on our Nutrition page and send it out to our On Rampers. Please post best meal planning tips to comments…
Workout of the Day
Today begins our preparation for next weekend’s Saskatchewan Spring Fling. The intent for the week is higher intensity with, generally, shorter workouts… speed and power vs. endurance.
If you are not competing in the Spring Fling, please plan to make it in on either Saturday or Sunday next week to participate in 1 or more challenges from either the Saskatchewan Spring Fling or a recent CrossFit Sectionals Event.
If you are competing in the Spring Fling, please plan to rest on Friday, if not both Thursday and Friday.
This week may not feel as taxing on the body. This is a good thing for everyone… even if you’re not competing. Please don’t feel like you should layer on any extra layer of difficulty this week because you are not competing. The lower volume weeks are important to everyone’s goals.
For time:
150 Box Jumps, 20/16″; rest 2:00
200 Double Unders; rest 2:00
100 Wall Ball, 20/14
Advanced competitors:
Box Jumps must be in sets of 30
Double Unders must be in sets of 40
Wall Ball must be in sets of 20
Coach Dewy: the newest member of the CFW 2010 Affiliate Cup Team
Workout of the Day
Bench Press @ 20X0; 4-6 reps x 5 sets; rest 150s
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How Many Rounds can you complete in 12:00?
3 Hang Power Snatch, 95#
6 Ring Rows (body should be parallel to ground in bottom position)
9 Knees to elbows
Reminder: If anyone is sitting on the fence about the Regina Spring Fling competition on May long weekend, the deadline is TONIGHT at midnight! After tonight, there will be a $10 late fee added to the price. Registrations will still be taken until Wednesday, but once the wods are released, registration is officially closed.
Good Looking On Ramp Class
Workout of the Day
“Michael”
3 Rounds for time:
800m run
50 Hip Extensions
50 Situps (on floor, no anchor, no abmat)
And some lunch hacks from My Paleo Kitchen.
Post times and your lunch strategies to comments…
