About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Sunday Dec 2 2012

-Hopper WOD-

Saturday Dec 1 2012


Power snatch
3 Reps @ 75%

AMRAP in 8 mins

15 Wall ball 20/16
10 Ring Dip


Game day WOD @ 10 am

Friday Nov 30 2012

AMRAP in 20 mins

1 Rope climb
3 Manmakers 35/20 lbs db’s
5 Sandbag get ups
10 K2Es

Thursday Nov 29 2012

(Find a heavy single)

AMRAP in 8 mins

10 Pull up
8 Power clean 135/95


Complete in as few sets as possible

50 Pull ups
30 Power cleans 135/95

Wednesday Nov 28 2012

AMRAP in 5 min

5 Body Rows
5 Burpees
10 SDHP 95/65

Rest 1 min

AMRAP in 5 min

10 S.A. Power Snatch 50/35 lbs DB
10 Front Squat 50/35 lbs DB’s
10 Sit Ups

Rest 1 min

AMRAP in 5 min

25 DU’s
10 Squat Thrust Box Jump (4 risers)

Rest 1 min

AMRAP in 5 min

Row 250m
Sled Drag 1 lap

Tuesday Nov 27 2012

5 sets of the complex

H. Power Clean
Front Squat
(work up to a heavy set)

AMRAP in 8 min

12 OH Lunge 45/25 lbs plate
12 HR Push Ups


AMRAP in 8 min

6 OH Squat 135/95
3 MU’s

Monday Nov 26 2012


Run 30 Laps

3 Rounds
10 Squats
10 Sit ups

Airdyne Bike 100 cals

3 Rounds
Farmers Carry 50/35 lbs DB’s
5 Squat Thrust Deadlift
Farmers Carry

Row 100 Cals

3 Rounds
5 Burpees
7 Box Jumps
10 KB Swings 55/35

Sunday Nov 25 2012

5 Sets

Work up to max weight using DB’s

5 Deadlifts

5 Hang Power Cleans

5 Front Squat

5 Push Press


Christmas Party!  Friday, December 14th

Christmas Party! Friday, December 14th

All I want for Christmas is another Gymgerbread Gym… Aimee?  Get your creative minds in motion because this year we want you all to show up in your best ugly sweater.  Spouses and significant others – bring em if you’ve got em!

Cost is $10 per person, appetizers provided.  Please sign up and pay at CrossFit Edmonton before November 23rd.


WOD Log Book


With the removal of our posting the Workout Of the Day (WOD) on the website, we wanted to make sure everyone still had a method for tracking your workouts. We feel this is an extremely important part of your fitness but don’t feel that the workout is the only thing you should be logging. It’s also important to log sleep quality and hours, nutrition, stress and energy throughout the day. This isn’t always ideal on a website.

Hence, we bring you the WOD LOG book. It will track everything you do for an entire year of training. It also has dedicated sections for all the benchmark wod’s and strength lifts. We’ve only ordered 50 and they should be here in a couple weeks!

Screen shot 2009-11-29 at 8.13.18 PM Screen shot 2009-11-29 at 8.12.52 PM
Front and back covers of our new WOD Log book.

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.

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.

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.


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.

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

Thursday Nov. 26, 2009

Movement Focus:

Pull ups
Hip Extensions

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

Wednesday Nov. 25, 2009


Complete for time:

100 Pull ups
100 Push ups
100 Sit ups
100 squats

Compare to: 091128
Post time to comments.

Fabulous energy during the weekend WOD!

Tuesday Nov. 24, 2009

Front Squat

Compare to: 090614
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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.

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
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6 - Nasty Partners
Nasty Girls partner WOD.

Saturday Nov. 21, 2009

3 rounds for Max reps in 2 mins of:

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


Push ups
kettle swings 55/35

Post time to comments

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

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
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Explosive power during wall ball shots.

Tuesday Nov. 17, 2009

Push Press
Push Jerk

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

Chris and Brie doing The CrossFit Recovery Stretch.

Monday Nov. 16, 2009


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


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

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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
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Chad demonstrating superb coaching technique.

Friday Nov. 13, 2009

6 rounds for time of:

15 Overhead Squats 95/65
20 Box jumps

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Burpee Mile

Thursday Nov. 12, 2009

Back Squat 5-5-5-5-5

Compare to: 091019

50-40-30-20-10 rep rounds of:

Double Unders
Sit ups

compare to: 090917
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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.

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!