WOD

Thursday, February 21, 2019

10 Rounds of 1:00 work/ 2:00 rest
9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead
Max Reps Burpee Box Jump Over

 

Sweat Society Pop Up Shop Friday, the 22nd from 9 to 11am and 5 to 8pm. Come in to say hello and show support for their new Edmonton and area pop-up rep, the always amazing Kayla!

Wednesday, February 20, 2019

Press
4 x 6 reps

2 Rounds for time:
750m Row
120 DU’s
15 HSPU
Rest

Jaina was born on April 29th at the Sturgeon Hospital in St. Albert. She was transferred to the Stollery Children’s Hospital within hours of her birth. She lived at the Stollery for the first 14 weeks of her life. She loved a happy and great life with her mom dad and sister and lots of amazing caregivers and family members.  Jaina peacefully became an angel at the Stollery on Feb 8 2019

Child Life, is an amazing in-hospital program for kids & families.  If you feel compelled to do something in honor of Jaina, in honor of inclusion, see link below. #candle4jaina
Stollery Children’s Hospital Foundation – Honoring the life of Jaina Herbers

Tuesday, February 19, 2019

Pause Front Squat + Pause

Front Squat Challenge
3 x Max Reps

AMRAP in 6 Minutes:
3 Hang Power Cleans
3 Burpee over Bar
6 H.P.Clean
6 Burpee O.B.
+ 3 reps each round

Reminder, 9:30 on Tuesdays and Thursday is an additional Mamas and Papas Class.

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Why is leading with your knees on the descent of a squat not a good idea for most athletes??? . The first is it often leads to a forward weight shift and an off balance bottom position. This limits your ability to complete the ascend when the weight gets heavy.? Leading with the knees also limits early glute engagement and instead places excessive stress on the front of the knee and increases compression of your knee cap against the femur.? . Instead, start your descent with a small engagement of your hips before sitting straight down. Notice that the knees still bend during this motion, they just don’t jam forward at the start. This will turn on your glutes and keep your body balanced for a more efficient and safe squat.? . Here’s a great example from Max Lang @max_lang_weightlifting . Notice how he engages his hips slightly before then sitting down into his descent.??? . To learn more about perfecting front squat technique, check out the blog article linked in my bio!?? . Thank you to @thelinellez for being today’s athlete model & @3d4medical with their app Complete Anatomy for the visual of the body!?? __________________________________________ This is the 87th #SquatUclub eligible post. Remember from here on out – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Monday, February 18, 2019

Teams of 2!

AMRAP in 24 Minutes
6 SA DB Push Press
12 DB Box Step Overs
9 Slam Balls
12 Goblet Squats
15 Sit Ups

Family Day Class times are 8 and 9:30!

Sunday, February 17, 2019

Bench w/ Chain
3 x 3 Close, Medium & Wide Grip

4 Rounds
2 Laps Backward Sled Drag
6 DB Renegade Row
20 Jumping Lunges
Rest

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The Arch in the Bench Press — For most beginners (and sometimes even experienced lifters), arching of the back during a bench press may look unsafe and confusing. — In general, the spine is allowed to flex (think cat pose in yoga) and extend (think cobra pose) and actually has quite a large range of motion. The end range of this motion (which is where some problems potentially arise) is usually not met with a typical bench press arch. Additionally, it’s often proposed that the vertebrae and intervertebral discs are safest in an arched (lordotic) position. — When the bar is unracked, the weight is perpendicular to the plane of the spine. Due to this, there is very little axial loading or compressive forces on the spine. As long as the spine does not change positions (butt and shoulders stay anchored) there should be very little concerning shear force. If you were to squat, overhead press, or deadlift in this extended spinal position, then we would likely run in to problems. — Arching can help keep the scapula retracted (think shoulder blades down and back). This places the glenohumeral joint (shoulder joint) in a safe and powerful position. Don’t be the old person that can’t bench anymore due to shoulder pain! — The bench press is a COMPOUND exercise, not an isolation exercise. When pressing correctly with a safe and effective arch, more of the lower pectoral muscles are recruited. Recruiting more fibers leads to moving more weight which leads to increased strength. If you’re just trying to work on the pec crease, go hit the fly deck. — An excessive, Exorcist style arch with the butt coming off of the bench can be unsafe as it places unnecessary strain on some joints, such as the SI joint (near the dimples often seen on lower back). To ensure a safe arch, make sure to keep the butt and shoulders anchored to the bench. — Anyone comment on your arch? . . . #brosmd #benchpress #bencharch

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Saturday, February 16, 2019

“Eva” “Eva in Alberta in February”

5 rounds for time of:
Run 800 meters “Row 800m”
30 kettlebell swings 70/55
30 pull-ups

*45 min Time Cap 
*Can complete as partners.

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Dear CrossFit Community, We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout "Eva." Her injuries have placed her in the ICU, currently battling a long road to recovery. Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets. This Saturday, Feb. 16, please sweat with us in support of her recovery by completing the workout "Eva" in her honor at your local affiliate. A GoFundMe account has also been created to help with her overwhelming medical and recovery expenses. Any contribution would be greatly appreciated. Sending love, strength and prayers to Eva. Please use the hashtag #evaforeva Please repost Link to GoFundMe in bio #evaforeva

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Friday, February 15, 2019

Box Squat
18 x 2

CF Open WOD 11. 1
AMRAP in 10 Minutes:
30 DUs
15 Power Snatch 75/55

Thursday, February 14, 2019

3 x
20 Reverse Snow Angels
1 Lap Waiters Walk
:20 Hang from Bar

AMRAP in 12
10 Box Jumps
10 Steps DB Walking lunge
10 DB Push Press

CFE Baby Schedule Changes
Monday to Friday 9:30am Mamas & Papas
Tuesday and Thursday 1:00 WOD w/Coach
Saturday Teens 10:15 (no class this weekend)

Wednesdays in March
6am WOD w/ Jen
7 & 8 Closed
9:30 Mamas & Papas

Wednesday, February 13, 2019

Hang Power Clean
8 x 2 Reps

6 Rounds
3 Power Clean
6 T2B
9 Wall Balls

Tuesday, February 12, 2019

Deadlift
Work up to a heavy single for today.

Challenge
3 x Max Reps

AMRAP in 12 minute:
6 Strict HSPU
6 Box Jumps
12 RKB Swings

2019 Interim CFE Baby Schedule Changes
Monday to Friday 9:30am Mamas & Papas
Tuesday and Thursday 1:00 WOD w/Coach
Saturday Teens 10:15

Starting in March
Wednesdays 6am WOD w/ Jen
7 & 8 Closed
9:30 Mamas & Papas

 

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Here’s a great post by @achievefitnessboston on the deadlift! ??? BAR ALIGNMENT FOR DIFFERENT DEADLIFT VARIATIONS! – What’s up Achievers?! @laurenpak22 here and today we’re talking bar alignment! When it comes to deadlifts, we don’t think there is necessarily a one-size-fits all variation or stance! We also don’t believe there’s a one-size-fits all body angle for each deadlift variation. That’s because everyone has different limb lengths and injury histories that may impact the way they look at the bottom of a deadlift! – The one thing that we feel IS universal when it comes to deadlifts is the alignment of the bar in regards to your shoulder blades/armpits in the bottom position! No matter which deadlift variation you’re performing, or what your personal structure is, the safest way to set up for a deadlift is to align your shoulder blades/armpits directly over the bar cap. – You can see in these photos that my overall alignment and angles are different from variation to variation, but no matter which one I’m doing, my armpits are aligned over the bar. Getting into this position at the bottom is going to help set you up for the most efficient bar path, and will prevent you from over-utilizing your lower back to perform the lift! _ ?If you found this helpful, please share or tag a friend ??
??Questions, comments, or concerns? Drop em’ below.
?Follow @joegambinodpt to get all this awesome content? . . #joetalksexercise #parfourperformance

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