WOD

Workout of the Day Posts

Sunday June 28, 2009

21-18-15-12-9 rep rounds for time of:

BW Deadlift
Ring dips

Compare to: 080129
Post time to comments.

107
Pushups at the ICC2.

50/50 Fitness Challenge
Only 3 more days of re-measurement for the pushup challenge left! You have until Tuesday to get a Coach to watch your max set of pushups under the same conditions as at the beginning of the month. We already have one qualifier with a full 100% improvement! Get Some!!!

Saturday June 27, 2008

For time:
50 Wall-ball shots 20/16lbs both to 10′ target
50 Sit Ups
50 Lunges
35 Wall-ball shots
35 Sit Ups
35 Lunges
20 Wall-ball shots
20 Sit Ups
20 Lunges

Post time to comments.

img_3762_2
This will be the location of the next CrossFit Social! Full details soon!

50/50 Fitness Challenge
Only 4 more days of re-measurement for the pushup challenge left! You have until next Tuesday to get a Coach to watch your max set of pushups under the same conditions as at the beginning of the month. If you don’t get a coach to watch by next Tuesday June 30th, you won’t qualify to win the $$$.

PR Tracker Website
If you missed the posts last time, we now have a website to track all your benchmarks and PR’s. Go to www.prtracker.ca to create an account and keep all your records in one convenient location. Today is a perfect example to post your PR for the Clean!

Friday June 26, 2009

“Nate”

AMRAP in 20 min:

2 Muscle Ups
4 Handstand Push ups
8 Kettle Swings, 70/55 lbs

Compare to: 090212
Post rounds to comments

pattipu
Patti thought the pushup challenge was too easy so she added a little weight to make it fair.

PR Tracker Website
If you missed the posts last time, we now have a website to track all your benchmarks and PR’s. Go to www.prtracker.ca to create an account and keep all your records in one convenient location. Today is a perfect example to post your PR for Nate! (even if it’s not Rx’d)

Thursday June 25, 2009

Pull Up
1-1-1-1-1

Compare to: 090114

Push Up
3-3-3-3-3

Compare to: 090423

dip
Kate showing a good dip to receive the weight with lockout during the Jerk.

PR Tracker Website
If you missed the posts last time, we now have a website to track all your benchmarks and PR’s. Go to www.prtracker.ca to create an account and keep all your records in one convenient location. Today is a perfect example to post your PR for the Pull up and the Push up!

Wednesday June 24, 2009

Squat Clean
3-3-3-3-3

Compare to Front Squat: 090528
Compare to Hang Power Clean: 081023

candj
BW Clean and Jerk from last week.

50/50 Fitness Challenge
Today is the first day of re-measurement for the pushup challenge this month. You have until next Tuesday to get a Coach to watch your max set of pushups under the same conditions as at the beginning of the month. If you don’t get a coach to watch by next Tuesday June 30th, you won’t qualify to win the $$$.

PR Tracker Website
If you missed the posts last time, we now have a website to track all your benchmarks and PR’s. Go to www.prtracker.ca to create an account and keep all your records in one convenient location. Today is a perfect example to post your PR for the Clean!

Tuesday June 23, 2009

3 rounds for time of:

500m row
20 Knees to Elbows
30 Push ups
40 Squats

Compare to: 090507
Post time to comments.

stare
No matter how long he stared, it still wouldn’t move itself…
Got CrossFit?

T-Shirt Time!
You’ve all been asking for this for a while and our apologies it’s taken so long but we’ve finally found a place. Now all we need is to narrow down a slogan. If you click the “compare to”  link above it will take you to the last time we discussed this. Please post your top 2 favorites in today’s comments.

Monday June 22, 2009

Complete the following for time:

100 Burpees

Compare to: 081201
Post time to comments.

bpus
Everyone loves Burpee pullups!

50/50 Fitness Challenge:
We will be starting the final re-measurement of your pushups on Wednesday this week. You’ll have until Tuesday June 30th to get in your re-measurement or you will not be entered to win the CA$H! Have you been practicing?

New Membership Options:
If you haven’t already, please let us know what membership you’d like as of July 1st. If you do not let us know you will be automatically placed 0n the month-to-month membership.

Sunday June 21, 2009

Happy Fathers Day!

Hopper WOD

Post score to comments.

jackie
Waiting for “Jackie” at the Western Candian Qualifiers.
(Photo from CrossFit.com)

A small exerpt from a recent article about Scaling in the CrossFit Journal states:
“If the WOD calls for 30 clean and jerks at 155 pounds, it’s clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you’ve missed the point.”
Sometimes we get so focused on going heavy or getting to “Rx’d” weights that we tend to miss the point. As Crossfitters we strive to do more work in less time (increase Power output). When you go heavy and drag the workout out longer then it’s intended, you’re reducing that potential for increasing your power output. Properly scaling WOD’s to meet your relative capacity is going to be your fastest route to a dramitic improvement in your fitness.

Saturday June 20, 2009

3 Rounds for time of:

800 m run
50 Lunges
30 med ball cleans, 20 lbs

Compare to: 080624
Post time to comments.

girlmuscle
Got Pullups?

Friday June 18, 2009

Bring a Friend Friday!

Bring a Friend to any class today and show them what they’re missing!

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Compare to: 081229
Post score to comments.

6a00d8341c738953ef011570ea2704970b-pi
What’s your best excuse for why you either underperformed your expectations on a recent workout or why you decided to ditch class recently. Post excuses to comments and then promise yourself you’ll never use that excuse again.
(taken from CrossFit San Diego, photo from San Francisco CrossFit)

TOD: Is an injury just another excuse or is it considered a “valid reason” to do less?

In a recent CrossFit Journal article, Kelly Starrett speaks about Training Through Acute Injuries. If you don’t already have a subscription, it’s the best $25/year you’ve ever spent!

Thursday June 18, 2009

Snatch
1-1-1-1-1

Power snatch @ 80% 1 rm (pick a weight that feels challenging in 1 rep but allows the bar to al least travel over the head from the  jump)
Perform 2 reps every min. on the minute for 15 mins ( missed reps = 5 burpees  to be completed at the end of the WOD)

If you haven’t guessed it already, the point of these mystery WOD’s is that it doesn’t matter what they are. Whatever it says, however hard it looks, you can still do it. Intensity is relative, so find your capacity and work there. Get Some!

090616-jolieropes
Double dutch anyone? If you think flinging a couple rope around seems easy, try it!

Bring a Friend.
Tomorrow is Bring a Friend Friday. If you’ve been trying to explain what exactly it is you do at CrossFit and they still don’t get it, bring them for a WOD. Nothing explains CrossFit better than experiencing it first hand.

Wednesday June 17, 2009

100m sprint intervals:

100m every 30 secs for 6 mins
3 min rest
100m every 30 secs for 3 mins
2 min rest
100m every 30 secs for 2 mins

Post number of completed sprints to comments.

web
Chef Chris at the ICC2.

Social BBQ time!
BBQ season is definitely in full swing. We’d love to have another social and bring out all of our newest recruits. Is anyone wanting to host a social in the next few weeks? We’d love a new venue but if not Jen and I may be willing to hold a BBQ patio party. Post suggestions to comments.

Tuesday June 16, 2009

5 Rounds of:

Max reps in 2 mins

Clean and jerk  bodyweight
Burpee pull ups

1 min rest in between each exercise

Compare to: 081231
Post total reps for each exercise to comments

running-cert
Brian, Liz, and myself at the running cert this weekend.

New Memberships:
Please be sure to check out our new memberships that are in effect as of July 1st. You can find them on our Memberships page under Program Info. Please email chad@crossfitedmonton.ca with the option you’d like.

Get More!
If you’d like more info like daily updates and info on upcoming events and other informative discussions, follow us on Facebook and Twitter!

Monday June 15, 2009

Front Squat
10-10-10-10-10

Post score to comments.

105
Natasha motivating Mick into doing more Pushups!!

50/50 Fitness Challenge:
Today is the half way mark of the month and therefore the challenge. Are you practicing your pushups??? If you need motivation, how’s $185! That’s what the winner of this months challenge will be receiving!

Sunday June 14, 2009

We are Closed today. Sorry for the inconvenience.

WOD: Run 10k

Post time to comments.

burger
Does this make you hungry?

TOD: CrossFit states that Nutrition is the foundation of health and fitness. How’s your foundation holding up these days???

Saturday June 13, 2009

4 Rounds for time of:

400 m Run
50 Squats

Compare to: 081023
Post time to comments.

newpics
Check out all the new motivated people pics!

Closed Sunday!
We apologize for the short notice but we will be closed tomorrow June 14th. All of our coaches will be at certs, on vacation, or raising money for MS.

50/50 Fitness Challenge!
Don’t forget about the pushup challenge going on. The winner is going to walk away with $185!!! That’s an entire month of training free!!!

Friday June 12, 2009

“Erin”

5 rounds for time of:
15 Db Split Cleans, 40/30lbs
21 Pull Ups

Compare to: 090122
Post time to comments.

gotcleans
Got cleans?

Closed Sunday!
We apologize for the short notice but we will be closed this Sunday June 14th. All of our coaches will be at certs, on vacation, or raising money for MS.

Consistency or Intensity?
“In the quest for elite fitness, consistency always wins out over intensity.” I came up with this – and I paraphrase it in every “Welcome Aboard” postcard I write to a new student, because in my experience, it is consistency that matters… consistency creates habits. And habits change the world. If you make consistently poor choices, your life will reflect it – just as it will with excellent choices. Consider this quote from Aristotle, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
– Taken from Andy Petranek of CrossFit LA.

Thursday June 11, 2009

Back squat
5-5-5-5-5

Compare to: 090105
Post loads to comments.

rowers
Testing power output on the C2 rowers.

New Membership Options
CrossFit Edmonton is now offering new membership options. These new memberships will be in effect as of July 1st for all of our current members. Please let us know which option you’d like by emailing chad@crossfitedmonton.ca. You can find full details of the memberships on our Fees Page.

Next Friday June 19th will be “Bring a Friend Friday”. We will be sure to create a “special” WOD just for them. The kind of WOD you’ve been braggin’ to them about for months! So invite your friends, family, collegues, or your annoying neighbour and show them what they’ve been missing!

Wednesday June 10, 2009

“Filthy Fifty” (aka. 50’s Chipper)

For time:
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

Compare to: 090207
Post time to comments.

asques
The Air Squat is the foundation of all human movement. Learn to master this and all else will come much easier.

Thought of the Day (TOD):
What is your health worth? Do you think it costs more to stay healthy or to recover from being sick? Our “Health Care System” spends billions to help us “get better” once we’re sick but what does it do to prevent it in the first place? Post thoughts to comments.

Tuesday June 9th, 2009

21-18-15-12-9-6-3 reps of:

SDHP, 95 lbs
Push press, 95 lbs

Compare to:090115
Post time to comments.

gregpu
Greg enjoying some pushups at the 2nd ICC.
If you have any photos of the event please upload them to our Online Gallery.

Next Friday June 19th will be “Bring a Friend Friday”. We will be sure to create a “special” WOD just for them. The kind of WOD you’ve been braggin’ to them about for months! So invite your friends, family, collegues, or your annoying neighbour and show them what they’ve been missing!

Monday June 8, 2009

Thruster
1-1-1-1-1-1-1
10 Back Extensions x7

Compare to: 090102
Post loads to comments.

mhicc2
One of the mens heats starting off at the ICC2 this weekend. Congrats to everyone who showed up and worked hard!
If you have pictures of the event please upload them to our Online Gallery.

New Membership Options
CrossFit Edmonton is now offering new membership options. These new memberships will be in effect as of July 1st for all of our current members. Please let us know which option you’d like by emailing chad@crossfitedmonton.ca. You can find full details of the memberships on our Fees Page.

Sunday June 7, 2009

“Nancy”
5 Rounds for time of:

400m Run
15 Overhead squat 95, 65 lbs

Compare to: 090223

natashaandcarol
Natasha and Carol at the Level 1 cert last weekend.

ICC2 Photos
Thanks to all for a very successful Inner City Challenge. The event definitely showed the power of CrossFit for fitness and community. With so many people there we know there was a lot of pictures taken. If you took any please upload them to our Online Gallery. Click “UPLOAD” in the top-center of the page.

Also, results have been posted here.

Saturday June 5, 2009

400m Time Trials x5
2 min rest between sets.

Compare to: 080818
Post time for each round to comments

aaroniic1
Aaron going hard at the first Inner City Challenge

Today is the Second Inner City Challenge! (ICC2)
If you are registering at the door please show up at 11:00am. If you have already registered online we’d like you there around 11:30am. We will be starting the first heat right at 12:00. If you are not participating in the heat you’ll likely be counting reps for someone who is or warming up for your own heat. The cost is $10 at the door and that includes burgers and beers after the awards!

Photos!
If you have a digital camera please bring it tomorrow and take some pics. The more the merrier! Also, photos from our visit to OPT and the Level 1 cert are finally online in our Gallery. You can find pictures from the first ICC there as well. You can download any pictures you’d like from the online gallery and once we’ve created an album for the ICC2 you can upload any pictures you take right to it.

Results

Friday June 5, 2009

Rope climb
1-1-1-1-1

Complete the following for time:

100 Double unders
100 Hip extensions
100 Sit ups
Run 800m

Compare to: 080730
Post time to comments.

angmu1angmu2angmu3
Angela hitting her Muscle Up at the end of the cert on Sunday. Congrats Angela!!

The Second Inner City Challenge (ICC2) is tomorrow!!! We have CrossFitters from CrossFit Lineage, SPARK Sport Conditioning, CrossFit Lethbridge and CrossFit Calgary to name a few. It will be a great event! You can register at the door at 11:00am tomorrow if you haven’t already registered online. Cost is $10 and that includes burgers and beers after the event. Scaled heats will start around noon with Rx’d heats following right after. Awards will be imediately after the last heat. See you all there!!!

Thursday June 4, 2009

6 rounds for time of:

5 Deadlift Shrugs, 50/35lb Db’s
5 Power Hang Cleans, 50/35lb Db’s
5 Front Squats, 50/35lb Db’s
5 Push Presses, 50/35lb Db’s

Compare to 061607
Post time to comments.

chrissschadss
Chris from CrossFit Lineage and Chad hitting a squat snatch grinder at the level 1 cert this weekend.

Mamas
Please note we now run CrossFit Mamas on Tuesday’s and Thursday’s at 1pm. Papa’s are also welcome and anyone else for that matter. Please understand that there will be small children in the facility at this time.

ICC2 Details
PR Tracker
50/50 Challenge Details – 25 people registered so far!! You have till Sunday to complete your starting set.

Wednesday June 3, 2009

Overhead Squat
5-5-5-5-5

Try and chose a weight that’s modreately heaving and work all 5 sets there.
Post Load used to comments.

cheers
Most of the CFE crew at the Level 1 cert this past weekend. Cheers to Paul who supplied the beer!

ICC2
Information about the event including the WOD is available here.

PR Tracker
CrossFit Edmonton in conjunction with Chris Huisman have created a website for tracking all of your personal records (PR’s) in one location. You can use this to get a history of your PR’s for benchmarks and exercise WOD’s.  Create an account at the PR Tracker Website and know exactly where you stand and how you’ve prgressed with all your PR’s.

June 50/50 Fitness Challenge
CrossFit Edmonton will now be hosting a fitness challenge every single month. There will be a $10 buy in for all participants for a 50/50 prize. 50% goes to the winner of the challenge and 50% towards new equipment for the gym. The first challenge will be a Pushup Challenge. Full details of the event can be found here.

Tuesday June 2, 2009

5 rounds for time of:

10 SDHP 115/ 75
15 Pull ups

Post time to comments.

img_0433
Congratulations to Karen-Ann and Chris, newest Mama and Papa of CF Edmonton!

Mamas
Please note we now run CrossFit Mamas on Tuesday’s and Thursday’s at 1pm. Papa’s are also welcome and anyone else for that matter. Please understand that there will be small children in the facility at this time.

ICC2 Details
PR Tracker
50/50 Challenge Details

Monday Jun. 1, 2009

“The Bruce”

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

Post time to comments.

l1cert
Congratulations to those who got the Level 1 Certification this weekend at CrossFit Lineage.

ICC2
Information about the event including the WOD is available here.

PR Tracker
CrossFit Edmonton in conjunction with Chris Huisman have created a website for tracking all of your personal records (PR’s) in one location. You can use this to get a history of your PR’s for benchmarks and exercise WOD’s.  Create an account at the PR Tracker Website and know exactly where you stand and how you’ve prgressed with all your PR’s.

June 50/50 Fitness Challenge
CrossFit Edmonton will now be hosting a fitness challenge every single month. There will be a $10 buy in for all participants for a 50/50 prize. 50% goes to the winner of the challenge and 50% towards new equipment for the gym. The first challenge will be a Pushup Challenge. Full details of the event can be found here. (link removed)

Sunday May 31, 2009

30 Man-makers for time 35,25lb Db’s

Compare to: 090324
Post time to comments

canadawestlaurenpryor
Western Canadian Qualifiers video

ICC WOD info coming Monday!

Saturday May 30, 2009

“The Squat Vortex”(inspired from the “Vortex Plus” WOD at CrossFit LA)

Run 2000 m for time:

Complete 15 squats on the minute every minute until you’ve completed the 2000 m.

**Dont get caught in the Vortex!**

Post time to comments

ringpushups
Weighted ring push ups

ICC WOD info coming Monday!