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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

December 50/50 Challenge

December 50/50 Fitness Challenge:

This months fitness challenge is going to test Flexibility! Flexibility is outlined as one of the 10 general physicals skills and I’d venture to guess that most of you didn’t know that. Flexibility is a key component to developing your ability to properly execute many of the techniques we use in CrossFit. For this challenge you will be tested on 2 components: Hamstrings and Shoulders.

The Hamstring test will be a sit and reach test and the Shoulder test will be with shoulder openers. Both will be measured in inches (rounded down to the nearest half inch). The winner at the end of the month will be the person with the most improvement in BOTH areas. Results will be calculated as the average difference between the two tests.

sitandreachshoulderopener
Sit and reach test and shoulder opener test.

Sit and reach will be measured by how far from the end of the dowel can you reach and hold for 3 seconds. Shoulder opener will be the distance between the hands behind the back without bending elbows to get there.

Monday Nov. 30, 2009

CrossFit Edmonton Christmas Party!

It’s that time of year ALREADY, which means time to celebrate with friends and family. We love to socialize with our CrossFit Community so we’d like to try and pick a date to PARTY! I know we won’t be able to get everyone out but if we can get some feed back from everyone we’ll try and do our best. The two options for our Christmas Party are:

1) Saturday December 5th (next weekend!) or,
2) Saturday December 19th.

Please post which one you can make or either/neither to comments.

RoaringForktree_b1
Overhead squats anyone?

Sunday Nov. 29, 2009

2010 CrossFit Games:

CrossFit Edmonton will be hosting the Sectional Qualifiers for Alberta and Saskatchewan. The event will be on March 27th and 28th so mark your calendars. Anyone is welcome to participate in this event so talk to one of our Coaches if you are interested.

At this time that is the only info we have. HQ will be releasing all other info once it becomes available.

bbswod

Getting set up for the WOD at the BBS.

Friday Nov. 27, 2009

For the time being, CrossFit Edmonton will no longer be posting it’s workouts online. We may resume this in the future but if and when we do it will not be the workout we perform in the facility. Our programming, as well as the superior coaching that comes along with it, will be reserved for our members only.

We thank you for your understanding.

BBS2
Black Box Summit presenters; James Fitzgerald, Robb Wolf and Nicki Violetti.

Thursday Nov. 26, 2009

Movement Focus:

Pull ups
Hip Extensions

OPTCC
The line up of genius at The Black Box Summit this past weekend.

Wednesday Nov. 25, 2009

“Angie”

Complete for time:

100 Pull ups
100 Push ups
100 Sit ups
100 squats

Compare to: 091128
Post time to comments.

1
Fabulous energy during the weekend WOD!

Tuesday Nov. 24, 2009

Front Squat
10-10-10-10-10

Compare to: 090614
Post score to comments.

3
Paleo friendly foods taste as good as they look.

Monday Nov. 23, 2009

10 Rounds of:

10 SDHP 95/65
20 Box Jumps

Post time to comments.

5
Sandra taking delight in early morning box jumps.

Sunday Nov. 22, 2009

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating 2 more times. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to: 090925
Post score to comments.

6 - Nasty Partners
Nasty Girls partner WOD.

Saturday Nov. 21, 2009

3 rounds for Max reps in 2 mins of:

Burpees
Wall Balls
HPC 95/65

rest 1 min between rounds

7 - Squat Clean
Bill demonstrating good depth in the Squat Clean. Elbows up Bill!!

Friday Nov. 20, 2009

Pull ups 3-3-3-3-3
Compare to: 091022

Then

1-10-1
Push ups
kettle swings 55/35

Post time to comments

4
Sweet, sweet Paleo goodness.

Thursday Nov. 19, 2009

AMRAP  in 15 minutes of:

3 Snatch 95/65
9 Box Jump
9 Push Up
9 K 2 E

2
Matching shirts and burpees.

Wednesday Nov. 18, 2009

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 (72lbs)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Compare to: 090911
Post time to comments.

power
Explosive power during wall ball shots.

Tuesday Nov. 17, 2009

Press
1-1-1-1
Push Press
3-3-3-3
Push Jerk
5-5-5-5

Post max load for each exercise to comments.
Compare to: 090923

recovery
Chris and Brie doing The CrossFit Recovery Stretch.

Monday Nov. 16, 2009

“Adam”

As many rounds in 20 mins of:

10 Push presses, 95 lbs
10 Knees to elbows
10 Med ball cleans, 20 lbs

Compare to: 071123
Post rounds to comments:

Bev & Adam
Beverly, Adam, Amelia and Rachel; CrossFit Edmontons original crossfitting family.

Sunday Nov.15,2009

“Helen”

3 Rounds for time of
400m run
21 Kettle Swings, 55lbs
12 Pull ups

Compare to: 090809
Post time to comments

IMG_0711
Jen rock’n OHS.

Bring a jacket and gloves for running outside today.

Saturday Nov. 14, 2009

“The Bruce”

20 Burpees
50 Double Unders
1250m run
50 Double Unders
20 Burpees

Compare to: 090713
Post time to comments.

IMG_0665
Chad demonstrating superb coaching technique.

Friday Nov. 13, 2009

6 rounds for time of:

15 Overhead Squats 95/65
20 Box jumps

Compare to: 090722
Post time to comments.

IMG_0657
Burpee Mile

Thursday Nov. 12, 2009

Back Squat 5-5-5-5-5

Compare to: 091019

“Annie”
50-40-30-20-10 rep rounds of:

Double Unders
Sit ups

compare to: 090917
Post time to comments

Auty&MH
Auty coaching our youngest CrossFitter.

Wednesday Nov. 11, 2009

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.
Compare to 090901.

manmakers
Man Makers?

Remembrance Day:
Tomorrow is Remembrance Day. We will be running 2 morning classes at 9AM and 10AM. Evening class will be at 6PM only with Fundamentals at 7PM as usual.

FGB IV T-Shirts:
The T-Shirts are finally in for those who raised over $150 for FGB IV! The winners are: Scott S, Greg P, Bill B, Chad W, Betty H, Cathy J, Sean H, Bruce D, Carol M, Noriko M, Sandra D, Laura K, Jen A, and Carol P. Shirts will be available as of today at the facility so next time you are in make sure you pick yours up. Congratulations!

On another note about FGB IV, CrossFit Edmonton was the winner of the Canada West Regional Championship for most money raised by a team over 26. We will be hosting the trophy until next year’s FGB V. Congratulations to all who participated!

Tuesday Nov. 10, 2009

7 Rounds of:

2 Squat Cleans 225 lbs
5 Burpees to 1 foot above reach

Post time to comments.

splitjumps
Split jump’n Mama’s…and Yvo.

Remembrance Day:
Tomorrow is Remembrance Day. We will be running 2 morning classes at 9AM and 10AM. Evening class will be at 6PM only with Fundamentals at 7PM as usual.

Monday Nov. 9, 2009

“Chelsea”

5 Pull-ups
10 Push-ups
15 Squats

Perform one round each minute on the minute for 30 minutes.
Post total completed rounds to comments
Compare to 090305

mamas
Auntie Bougs

Sunday Nov. 8, 2009

5 Rounds for time of:

12 Push Press 95 lbs
12 Knees to elbows

Post time to comments.

k2e
Paul’s good side.

Saturday Nov. 7, 2009

AMRAP in 12 mins of:

5 Pull Ups
10 Burpees
15 KB Swings (55, 35)
20 Double Unders

Post rounds to comments.
Compare to 080309

group
Motivation found in a group atmosphere is a powerful thing.

Friday Nov. 6, 2009

5 rounds for time of

15 Box Jumps
15 Med Ball Cleans
15 GHD Sit Ups

Post time to comments

goalie
Game on!

This is our 1000th post since the start of CrossFitEdmonton.ca in October 2006! Thank you to all of our members for making this community what it is today. Here’s to a 1000 more workouts!!!

Wednesday Nov. 4, 2009

10 Rounds for time of

15 Deadlifts, 135 lbs
15 Push ups

Compare to: 080521
Post time to comments

zicdus
Is he doing double unders or is he trying to fly?

Tuesday Nov. 3, 2009

“Jackie”
1000m row
50 Thrusters, 45lbs
30 Pull ups

Compare to: 090426
Post time to comments

yayburpees
Yay Burpees!

Why you need a coach:

Let’s get honest. You lie to yourself. You cheat yourself. You make excuses. You half-ass it. You quit on yourself all the time.

Its just reality. The sooner you just step up to the plate and take responsibility for the choices you make and the results you have in your life. The sooner we can start some real progress.

That’s why you need a coach and it’s the same reason I need to coach. The first step to taking control of your life and to drive in the direction you want is get someone around you who will call you on your BS. Someone who will support you in the direction you want to go. But, it’s not just about accountability. Coaches are great sources of that but we have other avenues that can provide that in our lives as well. CrossFit also uses community to hold people accountable.

Coaches need to know how to get you from Point A to Point B. So in addition to a coach holding you accountable, they need knowledge and insight.

They also need passion and the ability to encourage and uplift their athletes when they fall. It’s a tough balance. They need to be hardliners who call out their athlete’s shenanigans but at the same time, encourage and support them to reach their objectives. You can’t be too harsh and cause division and alienation, but not too squishy that they let someone coast by on their own BS. They need to be able to encourage you to lift that bar when you think you can’t.

So, are you clear? You and I both need a coach. No brainer.
(taken from The CrossFit Gamer)