Workout of the Day Posts

Tuesday July 28, 2009

Complete the following for time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Compare to: 080826
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Explosive hip drive for a single arm dumbbell snatch.

Monday July 27, 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. 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: 090331
Post score to comments.

Bruce finishing “Griff” with Carol M. on Saturday.

50/50 Fitness Challenge:
Only 5 days left for the July L-Sit challenge. Currently 2 people are tied for first with 31 seconds and at least 5 others are right behind in the high 20’s! Keep it up and let’s see who will pull into the lead???

Sunday July 26, 2009

5 Rounds for time of :

15 Single arm power hang snatch (right arm) 40/30lbs Db
15 Single arm power hang snatch (left arm) 40/30lbs Db
30 Double unders

Compare to: 090322
Post time to comments.

Congratulations to Becky and Auty for getting engaged on Friday!!!

Saturday July 25, 2009


For time:
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

Post time to comments.

At least your run isn’t up this! It was one small part of the 2009 CrossFit Games.
(photo courtesy of CrossFit.com)

Friday July 24, 2009


21-15-9 reps of:
Clean 135, 95 lbs
Ring dips

Compare to: 090129
Post time to comments.

CrossFit Games Men’s Winner Mikko Salo doing toes to bar in the final chipper.
(photo courtesy of CrossFit.com)

50/50 Fitness Challenge Update:
There are now two people sharing first place at 31 seconds and another in the 25 second range. This is getting tight! Keep practicing for an opportunity to win the Cash and the Free Oil and Filter Change!

Thursday July 23, 2009

Front squat


Compare to: 090114
Post Load to comments.

Patti gets under 135 in the power clean grinder.

July 50/50 Fitness Challenge Update:
The current record for the L-Sit is now at 31 seconds. There are at least 5 other people following close behind in the 20’s. You still have a over a week so keep practicing! Also, on top of the Cash prize there has also been a free oil change and filter thrown in for the winner!

Wednesday July 22, 2009

6 rounds for time of:

15 Overhead Squats 95/65
20 Box jumps

Compare to: 090506
Post time to comments.

Burpee’s and Double unders! Bruce is so nice.

Check out this great CrossFit Games Overview Video
(video courtesy of CrossFit.com)

Tuesday July 21, 2009

Power clean


Compare to: 090330
Post loads to comments.

Getting some early morning weighted pull ups!

“Your First Month in The Zone!”
I’m starting to develop a one month kick start program into The Zone. We would meet once a week for 4 weeks (5 meetings) and we’d teach you everything you need to start the Zone Diet. There would be a log book for your progress and personalized planning to help you learn how to best manage the Zone for yourself. Please post in comments if you’d be interested in this program.

Monday July 20, 2009

5 Rounds for time of:

5 Db Bear Complexes, 40lbs
40′ Bear Crawl

Then finish with a 400m Farmers Walk

Compare to: 080503
Post time to comments.

Sometimes the weights win.

July 50/50 Fitness Challenge:
How are you progressing in this months challenge? The top time so far is at 28 seconds. All of our challenges are meant to help you improve your fitness in a new way. Even if you aren’t registered in the challenge to win the Ca$h, it’s still a great opportunity to work on your skills. GET SOME!

August 50/50 Fitness Challenge:
August’s 50/50 Fitness Challenge will be in the spirit of the recent CrossFit Games. There will be one workout EACH WEEK that you must participate in. Each workout will challenge different physical skills in true CrossFit style! The winner will be the participant with the lowest total score. Full details of the challenge will be posted on August 1st.

Sunday July 19, 2009

“G.I. Jane”

100 Burpee pullups for time

Post time to comments.

Tabata Filthy Fifty

Saturday July 18, 2009


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Ang praying for back extensions to be over!

Friday July 17, 2009

150 Wall Balls for time

Compare to: 090109
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Bill and the 2 Pood Kettle bell.

Thursday July 16, 2009

Complete as many rounds in 20 mins as you can of:

9 Hang power snatch 95, 65 lbs
12 Ring push ups

Compare to: 081219
Post rounds to comments.

Patti showing good extension of hips knees and ankles BEFORE pulling with the arms.

Wednesday July 15, 2009

Back squat

5 sets Max reps @ 60% 1 RM

Compare to Back Squat or PR Tracker
Post Load and Reps to comments.

Some are tired, some are mischievous…

Tuesday July 14, 2009

4 rounds for time of:

Run 400m
12 L-Sit Pull Ups
8 Thrusters 135, 95lbs

Compare to: 090408
Post time to comments

The 2009 CrossFit Games winners!
(photo courtesy of CrossFit.com)

Monday July 13, 2009

“The Bruce”

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

Compare to: 090601
Post time to comments.

Women’s 35lb sandbag sprint workout from Day 1 of the 2009 CrossFit Games.

The 2009 CrossFit Games were held this weekend. The event was a grueling 8 workouts over 2 days. Here is a highlight video from some of the action on Day 1.

Sunday July 12, 2009

Push press 1-1-1-1-1
Compare to: 090510

AMRAP in 10 mins

5 Pullups
3 Burpee long jumps
5 Box jumps
3 Burpee long jumps

Post weight achieved and rounds to comments.

Bougs version of SMR. One word: Masochist!

Saturday July 11, 2009

Perform the following with a partner:

100 Slam Balls 20, 16lbs
100 Pull Ups
100 Box Jumps
50 Squat Cleans 155, 105lbs

Compare to: 090411
Post time to comments.

Stadium setup for the 2009 CrossFit Games.

The individual events for the games are starting today. There are 5 workouts today and 3 tomorrow for those that make it. Here are today’s workouts.

Event 1 – The Run
The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete’s time will be electronically determined by a chip given to the athlete prior to the race.

Event 2 – The Deadlift
Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.

Event 3 – The Sandbag Hill Sprint
The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100′ in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.

Event 4 – Row / Hammer Stake
Row 500m
Hammer a 4′ metal stake into specially prepared, evenly compacted ground (women use a 3′ stake)
Row 500m
Details and standards will be given to the athletes on Saturday afternoon.

Event 5 – The Couplet
The two exercises are wallball and barbell snatch. The specifics of the workout will be disclosed on Saturday afternoon. We want the athletes to have the privilege of being the first to perform this exact workout.
(photo and event details courtesy of CrossFit.com)

Friday July 10, 2009

4 rounds for time of:

400m run
40 lunges
400m run
Tire flips across parking lot

Post time to comments.
*Note* This WOD will be RAIN OR SHINE. If it looks like rain, come prepared or don’t come at all.

Chris Spealer Quest for 100 Pullups – Video Preview
To see the full video of all of his attempts, subscribe to the CrossFit Journal.
(photo and video courtesy of Crossfit.com)

Thursday July 9, 2009

For time:

50 KB Swings 50/35
50 Squats
50 Sit ups
2 Rope Climb
50 Sit ups
50 Squats
50 KB Swings 50/35

Post time to comments.

Has anyone seen this man? If you do please tell him to get his butt back into CrossFit immediately!!!

Wednesday July 8, 2009

Clean and Jerk


compare to 081210
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A glimpse into the future…

With all these benchmarks and grinders around you might see the importance of logging your scores and progress. When you know what you did last time it’s that much easier to set up for a workout this time. There’s no better fitness challenge then to challenge yourself. Getting a new PR in a WOD is a great achievement and always a great way to start, or end, a day!

Tuesday July 7, 2009

21-15-9 rep rounds of:
Deadlift 225, 155
Handstand Push ups

Post time to comments
Compare to: 090218

Some people are sweatier than others.

50/50 Fitness Challenge
Tomorrow is the last day to register for the challenge. If you haven’t registered yet what’s taking so long? We got quite a few people already and one person who’s been practicing every day saying “this one is mine”. Don’t let him just walk (or sit) away with the cash!!

Monday July 6, 2009

21-15-9 reps of:

Thruster 95, 65 lbs
Pull ups

Compare to: 090214

Yvonne and Brian ready for the hike this weekend.
Would anyone be interested in a CrossFit hike/camp or camp/rafting trip?

Sunday July 5, 2009

30 reps for time:

Clean and jerk 135, 95 lbs

Compare to: 090113
Post time to comments.

Ang and Liz hitting the weighted pullups on Friday’s WOD.

50/50 Fitness Challenge
Sign up today for July’s challenge. It’s only $10 to buy in and you’ll have a chance to win 50% of the pot! It’s a great reason to spend some extra time on your core strength.

PR Tracker
It’s another Benchmark WOD today which means another opportunity to enter your scores into the PR Tracker. Once you see the convenience of having all your PR’s in one spot you’ll love it!

Saturday July 4, 2009

5 Rounds, each for time of:

20 pull ups
30 Push ups
40 Sit ups
50 Squats

Rest precisely three minutes between each round.

Compare to:090116
Post total time excluding rest breaks to comments.

Bill hitting his Muscle Ups during “Nate”

50/50 Fitness Challenge
Sign up today for July’s challenge. It’s only $10 to buy in and you’ll have a chance to win 50% of the pot! It’s a great reason to spend some extra time on your core strength.

PR Tracker
It’s another Benchmark WOD today which means another opportunity to enter your scores into the PR Tracker. Once you see the convenience of having all your PR’s in one spot you’ll love it!

Friday July 3, 2009

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Pull Ups 45/35lbs
Press 115/75lbs

Compare to: 090521
Post time to comments

Our latest inductee into the box jump scar club. I think the lesson learned was to stop trying to keep up with AngAsh!

July 50/50 Fitness Challenge:
There’s already quite a few names on the list for this months challenge. That means the pot is growing! You have until next Wednesday July 8th to get in on the challenge and have a chance at this months Ca$h! Don’t miss out!!!

Thursday July 2, 2009

“The Chief”
Max rounds in 3 minutes of:

3 Power cleans, 135, 95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Compare to: 090321
Post rounds completed for each of the 5 cycles to comments

Jen won $165 in the June 50/50 Fitness Challenge just by getting better at pushups!
Will you be the winner of this months fitness challenge? Check out the detail under our “Events” tab.

PR Tracker Website:
If you haven’t created an account on the PR Tracker site yet, DO IT! It’s the best place for logging all of YOUR PR’s. Today’s WOD is a perfect example. Spend a little time and fill out all your benchmark and exercise PR’s. You’ll be glad you did. You can find a link on the top right of this website.

Wednesday July 1, 2009

Happy Canada Day!

Today we are running Holiday Hours. Classes are at 8,9 and 10am as well as 6 and 7pm.

Tabata Fifty

Perform as many tabata rounds as it takes to complete the Filthy Fifty.

50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post amount of tabata rounds needed to comments.

Looking good in his old age!

July 50/50 Fitness Challenge:
July’s Fitness Challenge will be Max L-Sit holds. Pay $10 to “buy-in” for the challenge and the winner will receive 50% of the $$$. The other 50% goes towards new equipment at the gym! Check out the full details of the challenge here.

Tuesday June 30,2009


Compare to: 090423

*NOTE* Tomorrow is Canada Day and we will be running holiday hours.

Bruce’s parents showed up for the partay!!!

50/50 Fitness Challenge:
Today is the last day of the challenge. You must get your pushups measured today or you don’t qualify.

New Memberships:
New memberships are in effect as of tomorrow. If you have not already emailed me what membership option you’d like you will automatically be put on the Month-to-Month Unlimited Membership. Please email chad@crossfitedmonton.ca with the membership you’d like.

Monday June 29, 2009

200m run x8
POSE running skills

2 min rest between runs.
Try and maintain no greater than a 4 second differential on all runs.
Post time to comments.

*NOTE* We will be running Holiday Hours on Wednesday July 1st.

About as sexy as it gets at the Geezer Retirement Party!

50/50 Fitness Challenge:
Tomorrow is the last day to get your final measurement for our pushup challenge. If you don’t get measured by tomorrow you don’t qualify to win the $$$! FYI: the bar has already been set at a 100% improvement!