WOD

Workout of the Day Posts

Tuesday May 12, 2009

Rope climb
1-1-1-1-1

Post method

4 rounds for time:
15 Power Snatches 95lbs
250 Meter Row

Post time to comments

san-fran-x-fit
CrossFit San Francisco
(Photo from crossfitfootball.com)

ICC#2
(Inner City Challenge #2)

Saturday June 6th
Registration at 11 am at the door ($10.00)
Scaled heats 12-1 pm
Rx’d heats 1:30-2:30
Awards 3-3:30
Beers and BBQ After!!!

Monday May 11, 2009

15 Rounds for time of:

10 Push ups
50 Yard sprint (to the entrance of the parking lot and back)

Post time to comments

web
Paul showing the “T-Rex” technique during SDHP’s

Sunday May 10, 2009

Press 1-1-1-1-1
Push Pres 1-1-1-1-1
Push Jerk 1-1-1-1-1

Post Loads to comments
askyourdoctor
We’ve had some great T-Shirt ideas already. Check them out on Thursday’s post and add your own if you have any.

Saturday May 9, 2009

Light “EVA”

5 rounds for time of:
800m run
30 Kettle Swings 55/35lbs
30 Pullups

Post time to comments

uncomfortable
“get comfortable with uncomfortable” Auty post WOD at OPT.

Friday May 8, 2009

As many rounds as possible in 20 mins of:

15 Med Ball Cleans 20/16lbs
15 Sit ups

Post rounds to comments

optwod1
Some of the boys getting ready for a WOD at OPT in Calgary.

CrossFit T-Shirts:
We’re looking for slogan ideas for a new T-Shirt order. There are a bunch of great ideas on yesterday’s post so please choose your favorites there or feel free to add your own.

Thursday May 7, 2009

3 rounds for time of:

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

Post time to comments

canadawestjoyoh
Joy Nguyen from CrossFit Vancouver successfully lifts 155 overhead on her third and final attempt. She went on to win the Regional Qualifiers in Calgary this past weekend.

CrossFit T-Shirts:
We’re still trying to find the best option for a T-Shirt but we might as well get started on ideas for a slogan on the back. Current T-Shirt options are coming in around $40-$50 for a technical shirt. Would you be willing to pay that much vs a cheaper cotton shirt? Post thoughts and slogan ideas to comments.

Wednesday May 6, 2009

6 rounds for time of:

15 Overhead Squats 95/65
20 Box jumps

Post time to comments

tennisballs
Enjoying some pre-WOD mobility work on the tennis balls!
Have you noticed a difference already? What have you noticed and what’s your ‘problem area’ you’re trying to work out? Post thoughts to comments.

Tuesday May 5, 2009

Tabata Mashup

Hang Power Clean 95/65lbs
Push Jerk 95/65lbs

Turkish Get-Up
1-1-1-1-1
compare to: 090109

Post reps from Tabata and load from TGU to comments

boyzatopt
A visit to OPT in Calgary.

Monday May 4, 2009

“Every Rep Counts”

As many rounds/reps in 20 minutes of:
10 Wallballs (20/14 lbs)
10 Box Jumps (20″)
10 Deadlifts (205/145 lbs)
10 Burpees

This was the first WOD at the Western Canada Qualifiers for the 2009 CrossFit Games.

western-canada-top3s_th
Top 3 men and women qualifers from this weekend in Calgary.

Sunday May 3, 2009

***CLOSED today***

Home WOD

“Partner Piggy Back”

Take your kids, spouse or a friend and challenge your self to piggy back  work out. Be creative use a soccer field,  street light posts, your back yard  or path ways. Trade turns with a partner or treat your kids to a piggy back ride around the park. Be careful and have fun with it!

Post your “Piggy Back WOD” variations to comments

piperridespiggyback

Open Monday regular hours.

Saturday May 2, 2009

***CLOSED Today***

Home WOD

1-10-1 reps of

Burpees
Squats

Post time

Perform 1 burpee and 1 squat in round 1, 2 burpees and 2 squats in round 2 ect…climb the ladder to 10, then descend back to 1.

sweatandskin_b
Only in a CrossFit Gym…

We will be closed Sunday as well.

Friday May 01, 2009

Complete for time:

50-40-30-20-10 reps of:

Kettle swings 55, 35 lbs
Sit ups

Post time to comment:

Mobility focus: Hips

fit-cartoon
We are closed tonight and Saturday/Sunday classes are canceled due to the CrossFit Games Qualifier in Calgary.

Thursday Apr. 30, 2009

5 Round for time of:

15 Hang power cleans to push press 95, 65 lbs
7 Muscle ups

Post time to comments:

evey-second-counts
CrossFit movie available soon!

We will be closed this weekend, May 2nd and 3rd for the Regional Qualifiers held in Calgary for the 2009 CrossFit Games. Friday evening class is also canceled.

Wednesday Apr. 29, 2009

Complete for time:

Run 800 m
75 Double unders
Run 800 m
50 Double unders
Run 800 m
25 Double unders

Post time to comments:

Mobility focus: Ankles

predator-hunting-1

While running todays 800 m’s, just pretend your the raccoon.

We will be closed this weekend, May 2nd and 3rd for the Regional Qualifiers held in Calgary for the 2009 CrossFit Games. Friday evening class is also canceled.

Tuesday Apr. 28, 2009

“Angie”

Complete for time:

100 Pull ups
100 Push ups
100 Sit ups
100 squats

Compare to: 081216

Mobility focus: Knees

terry
Sweat angel.

We will be closed this weekend, May 2nd and 3rd for the Regional Qualifiers held in Calgary for the 2009 CrossFit Games. Friday evening class is also canceled.

Monday Apr. 27, 2009

For time:

“10,000 lbs/ 7000 lbs from the ground to over head”

Compare to: 081020

Post time, method, weight and reps used.

Mobility focus: Shoulder

push-press
Bruce showing triple extension during a push press.

We will  be closed this weekend of May 2nd and 3rd for the Regional Qualifiers held in Calgary for the 2009 CrossFit Games. Friday evening class is also canceled.

Sunday Apr. 26, 2009

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

Compare to: 081002
Post time to comments

Kstar
Kelly Starrett of San Francisco CrossFit with his youngest daughter.
(photo from San Francisco CrossFit)

A special thanks to Kelly for coming up to Edmonton for his Better Movements Seminar. All those who attended thank you and we look forward to implementing our new skills into our program.

Saturday Apr. 25, 2009

Run 5k

CrossFit Edmonton is Closed today.
There will be no 9am class and no kids class due to all Coaches being at the Kelly Starrett Certification.
If you are coming to the seminar and want to car-pool, meet at the facility at 8am sharp!

345x5
Aaron getting up 345 x5 in the Deadlift Grinder.
According to his last 5 rep PR about six months ago that a 150+lbs improvement!

Friday Apr. 24, 2009

“Isabel”

For time:

30 Snatch 135, 95 lbs

Compare to: 090302
Post time to comments:

resttime
Who knew you could fall off a rower? I guess that’s about all you can do after Tuesday’s WOD!

Better Movements
Tomorrow is the Kelly Starrett Seminar at CrossFit Lineage. There are still a few spots left and you can register through their website. This seminar is going to change how we do CrossFit so we’d love to see you there!

Because of the seminar we will be closed tomorrow. Anyone coming to the seminar that would like to car-pool, we’ll meet at the facility at 8am. We’ll leave at 8:10 in as few cars as possible.

Thursday Apr. 23, 2009

Deadlift
5-5-5-5-5

Compare to: 090227

Push up
3-3-3-3-3

Compare to: 090128

cf-gpp-ad
The value of CrossFit and GPP (General Physical Preparedness) for Athlete development.

Apparently exercising is good for you… even if you have a heart condition! Check out this article and let us know what you think.

CrossFit Edmonoton will be closed this Saturday for the Better Movements Certification at CrossFit Lineage.

Wednesday Apr. 22, 2009

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

15 Push press 35, 25 lbs Db’s
15 Kettle swings 55, 35 lbs
15 Box jumps

Compare to: 090226
Post rounds to comments

325
Chad sitting under 325. If it wasn’t for Helen an hour before it might have actually gone up too!

Technique Sessions:
We will now be offering technique sessions for those who are interested. Technique sessions are one hour in length. We will work specifically on any techniques you are having troubles with such as: kipping pull ups, muscle ups, double unders, cleans, jerks, and snatches. We will video tape your movements so you can get a clear, on-the-spot picture of exactly what you are doing. Sessions are booked on an individual basis so call or email us to set up a time. (non-members welcome)

Tuesday Apr. 21, 2009

3 Rounds for time of:

500m Row
21 Burpees
50 Double Unders

Compare to 090219
Post time to comments

tire_push
Anyone remember this…

We will be closed this Saturday for the “Better CrossFit” Certification with Kelly Starrett. There are still spots available. You can register through CrossFit Lineage’s website.

Monday Apr. 20, 2009

“Daniel”

Complete the following for time:

50 Pull ups
Run 400 m
21 Thrusters, 95 lbs
Run 800 m
21 Thrusters, 95 lbs
Run 400 m
50 Pull ups

Compare to: 080415
Post time to comments

img_8563
It’s almost Park WOD time again! This photo is from last May at Lacombe park.

This Saturday is the “Better CrossFit” Certification with Kelly Starrett. There are still spots available. You can register through CrossFit Lineages website.

Sunday Apr.19, 2009

As many rounds in 20 mins as you can of:

5 Deadlifts @ 80 % of 1RM
3 rounds of “Cindy”

Post rounds to comments:

social-1social-2social-33social-4social-5
Great times at the Social this weekend!

Saturday April 18, 2009

5 Rounds max pull up
30 sec rest

10 Rounds of:

1 Min max double unders
20 sec rest

Post each round for both pull ups and double unders

group-pull

Note: Todays adult class will be at 10 am and Kids class at 11 am.

Note the schedule changes in our “Latest news section” to the left.

Friday Apr. 17, 2009

4 Rounds for time of:

400m run
500m row

Compare to: 080513
Post time to comments

group-pic
A BIG thanks to all that make this community what it is!

Social time again!

Host: Laura Horrigan
Location: 13 Banting Place, St. Albert
Time: This Friday @ 7 pm
Details: Bring your own drinks and snacks, BBQ will be available.
PS: Please arrange transportation for yourself if you are drinking.

Saturday Class: Due to the Social Friday night, Saturday’s class will be at 10am instead of 9am. The Kids Class with therefore be at 11am instead of 10am. We apologize for any inconvenience.

Note the schedule changes in our “Latest news section” to the left.

Thursday Apr. 16, 2009

Complete for time:

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

Deadlift 135, 95 lbs
Power Hang clean 135, 95 lbs

Compare to:  081009

Post time to comments:

games08spealbarberburpee
Games Video here
pic from crossfit.com

Social time again!

Host: Laura Horrigan
Location: 13 Banting Place, St. Albert
Time: This Friday @ 7 pm
Details: Bring your own drinks and snacks, BBQ will be available.
PS: Please arrange transportation for yourself if you are drinking.

Saturday Class: Due to the Social Friday night, Saturday’s class will be at 10am instead of 9am. The Kids Class with therfore be at 11am instead of 10am. We apologize for any inconvinience.

Wednesday Apr. 15, 2009

Back Squat
1-1-1-1-1-1-1

Compare to: 090205

Post loads to comments:

back-rack
A good demonstration of proper barbell position
pic by sufferonsaturday.com

Social time again!

Host: Laura Horrigan
Location: 13 Banting Place, St. Albert
Time: This Friday @ 7 pm
Details: Bring your own drinks and snacks, BBQ will be available.
PS: Please arrange transportation for yourself if you are drinking.

Tuesday Apr. 14, 2009

3 Rounds for time of

500 m Row
50 Med ball clean, 20, 16 lbs

Compare to: 081218

Post time to comments

social-3
Social time again!

Host: Laura Horrigan
Location: 13 Banting Place, St. Albert
Time: 7 pm
Details: Bring your own drinks and snacks, BBQ will be available.
PS: Please arrange transportation for yourself if you are drinking.

Monday Apr. 13, 2009

5 Rounds for max handstand holds

Post all 5 times

“Helen”

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

Compare to: 081113
Post time to comments

IMG_5054.JPG

CrossFit social this Friday details coming soon