WOD

Workout of the Day Posts

Monday Apr. 6, 2009

Front Squat

1-1-1-1-1-1-1

Compare to: 090114
Post loads to comments

andrewpp
Andrew hitting the push press during FGB.

Zone Seminar Tonight at 7pm!

Rx’d

Rx’d – A definition:

A lot of new Crossfitters come in and ask “what does the Rx’d mean that everyone puts in their posts?” This is a very valid question and one that everyone should be thinking about.  This post is to clearly define why one uses “Rx’d”.

Rx’d simply means ‘as prescribed’. It means that you do the WOD exactly as written. To an extreme sense, you do exactly as written AND in the order it was written. This one is hard at times, especially with bigger groups, but it still stands true. It also means doing the prescribed weights, if there are any, and the the proper technique of the movement especially when it comes to range of motion (ROM). Some simple examples of ROM are: chest-to-ground in the push-up, chin over bar in the pull up, and hips below parallel in the squat. As fatigue sets in these are harder to achieve and it’s expected to see some break down.

When you meet ALL of these criterion in a WOD, then you can add Rx’d in your post. Another term that comes to mind when we think of Rx’d and ROM is Virtuosity: doing the common, uncommonly well.

Sunday Apr. 05, 2009

Complete the following for time:

50-40-30-20-10 of

Squats
Kettle swings 55, 35

Post time to comments

zone-diet
Zone seminar at 7 pm tomorrow.

Saturday Apr. 04, 2009

10 Rounds for time of

15 Deadlifts, 135, 95 lbs
15 Push ups

Compare to: 080521

Post time to comments

ICC1081
Leanne hitting the squats hard last week end.

Friday Apr.03, 2009

Pull up
Ring dip

3-3-3-3-3

Complete a set of 3 reps, max weight, pull up and immediatly perform 3 reps, max weight, ring dip.

Post loads to comments:

yvonne
Yvonne showing good lock out during OH lunges

Kelly Starrett of CrossFit San Francisco is coming to Edmonton for a one day seminar about training injured athletes. This would be hugely beneficial for anyone dealing with injuries. It’s only $200US to participate and is being held at CrossFit Lineage. Visit their website for details and to register.

Tomorrow after the 9am class Yvonne (shown above) will be bringing in her massage chair. She will be offering free massages after the WOD for anyone interested. Thanks Yvonne!

Thursday Apr. 02, 2009

10 Rounds of:

40 sec max reps, Clean and jerk 95, 65 lbs
20 sec rest
40 sec  max reps, Slam ball 20, 16 lbs
20 sec rest

Post total reps from all ten rounds of each exercise

ICC1010

Check out the photo’s from the 1st Inner City Challenge (ICC1) in our Photo Gallery. You can access the gallery from the links section on the right side of the page.

Zone Seminar: Today is the last day to register for the Zone seminar. We’ve got almost 40 people registered so far and we need final numbers by tonight so we can rent enough chairs! Email events@crossfitedmonton.ca with your name and how many will be joining you.

Wednesday Apr. 01, 2009

“Jason”

Complete the following for time:

100 Squats
5 Muscle ups
75 Squats
10 Muscle ups
50 squats
15 Muscle ups
25 Squats
20 Muscle ups

Post time to comments

ICC1205
Chris and Aaron during ICC1 (Inner City Challenge #1)

Zone Seminar: Next week Monday on April 6th at 7pm we will be hosting a Zone Seminar. This is a free event and guests are welcome. Please register by Thursday April 2nd by emailing how many will be in your party to events@crossfitedmonton.ca or you can sign up for the event online.

Reminder- You can also register for all classes on our new online schedule.

Tuesday Mar. 31, 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: 081230

Post score to comments:

sun

Zone Seminar: Next week Monday on April 6th at 7pm we will be hosting a Zone Seminar. This is a free event and guests are welcome. Please register by Thursday April 2nd by emailing how many will be in your party to events@crossfitedmonton.ca or you can sign up for the event online.

Reminder- You can also register for all classes on our new online schedule.

Monday Mar. 30, 2009

Power clean

1-1-1-1-1-1-1

Compare to: 090220

Post loads to comments

power_clean_lift

Check out the photo’s from the 1st Inner City Challenge (ICC1) in our Photo Gallery. You can access the gallery from the links section on the right side of the page.

Sunday Mar. 29, 2009

“Annie”… and Back!

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

Double Unders
Sit Ups

Post time to comments

iccresults
Results of yesterday’s first ever Inner City Challenge.

The Workout was:
30 L-Sit Pullups
40 Overhead Walking Lunges 20,15lb Db’s
50 Air Squats
40 Overhead Walking Lunges
30 L-Sit Pullups


Saturday Mar. 28, 2009

4 rounds for time of:

250m row
30 Thrusters 45, 35
30 Jumping pullups

Score each round individually. Post scores to comments.

hawaii423
When doing the handstand in Hawaii, some other tourists wanted a photo t0o… how could I say no?

Note: Classes are running as scheduled today. If you are comming to the Inter City Challenge and CrossFit Lineage then meet us after class at 10am. Otherwise you can meet us down there by 10:45 at the latest.

Friday Mar. 27, 2009

“J.T.”

21-15-9 reps of:

Handstand push up
Ring dips
Push ups

Compare to: 081023
Post time to comments

ghds
Aaron and Lisa reaching back for the GHD situps

Inter City Challenge: Tomorrow CrossFit Lineage is hosting the first ever Inter City Challenge. It’s a chance for all Crossfitters of Edmonton to come out and enjoy a little friendly competition. The event will start at 11am. We will be leaving as a group from CrossFit Edmonton by 10:30. Be at our facility by 10 if you are planning on coming. Please let us know in comments if you plan to attend so we can get an idea on numbers to ensure we have enough equipment. There is still our regularly scheduled class at 9am if you can’t make it to the challenge.

Thursday Mar. 26, 2009

1-10-1 reps of:

Wall Balls 20,16lbs
Burpees

Compare to: 080709
Post time to comments

burger
This burger consists of five pounds of beef, one pound of bacon and a quarter pound of cheese. If this picture makes you hungry, you need to come to our Zone Seminar on April 6th at 7pm!
Photo from thisiswhyyourefat.com.

Inter City Challenge: This Saturday CrossFit Lineage is hosting the first ever Inter City Challenge. It’s a chance for all Crossfitters of Edmonton to come out and enjoy a little friendly competition. The event will start at 11am. We will be leaving as a group from CrossFit Edmonton by 10:30. Be at our facility by 10 if you are planning on coming. Please let us know in comments if you plan to attend so we can get an idea on numbers to ensure we have enough equipment. There is still our regularly scheduled class at 9am if you can’t make it to the challenge.

Wednesday Mar. 25, 2009

“Josh”

Complete the following for time:

21 Overhead squats 95,65lbs
42 Pull ups
15 Overhead squats
30 Pull ups
9 Overhead squats
18 Pull ups

Compare to:080911

pattiripchadripbrierip
Name those hands! Can you tell who these lovely rips belong to?

Inter City Challenge: This Saturday CrossFit Lineage is hosting the first ever Inter City Challenge. It’s a chance for all Crossfitters of Edmonton to come out and enjoy a little friendly competition. The event will start at 11am. We will be leaving as a group from CrossFit Edmonton by 10:30. Be at our facility by 10 if you are planning on coming. Please let us know in comments if you plan to attend so we can get an idea on numbers to ensure we have enough equipment.

Tuesday Mar. 24, 2009

30 Man-makers for time 35,25lb Db’s

Compare to: 081126
Post time to comments

weightfix
Mini Bougs saw our weight was broken and decided he’d fix it for us.

Monday Mar. 23, 2009

For Time:

51 Ring Push ups
68 Double Unders
27 Kettle Swings 72, 55lbs
56 Sit Ups
39 Wall Balls
48 Hip Extensions
4 Rope Climbs
44 Box Jumps
26 Db Squat Cleans 40, 30lbs

Post time to comments

lostandfound
Lost and Found. If any of these things belong to you, please take them home. From this point on, all water bottles, shoes, and clothes will be discarded after one week. The shoe rack is to place your outdoor shoes in, not to store your workout shoes at the facility. As you can imagine, we’d have a lot of shoes if everyone did this. We appreciate your understanding.

Zone Seminar: Two weeks from tonight on April 6th at 7pm we will be hosting a Zone Seminar. This a free event and guests are welcome. Please register by Thursday April 2nd by emailing how many will be in your party to events@crossfitedmonton.ca.

Sunday Mar. 22, 2009

5 Rounds for time of :

15 Single arm power hang snatch (right arm) 40, 25  lbs Db
15 Single arm power hang snatch ( left arm) 40, 25 lbs Db
30 Double unders

Post time to comments:

jobo

CrossFit Edmonton Social:
It’s about time for our next social! It’s been too long since our last social so Laura has kindly offered up her house to us before she moves out of town. The social will be on Friday April 17th so reserve that date! More details will follow as the event approaches.

Inner City Challenge:
Location- CrossFit Lineage
7525-72A Street NW Edmonton, AB
Date: March 28th
Time: 11 am registration
(at the door)
Both Rx’d and Scaled heats

Saturday Mar. 21, 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: 080915

Post rounds completed for each of the 5 cycles to comments

karen
CrossFit – Our women warm up with your work out.

Friday Mar. 20, 2009

1–>10–>1 reps of:

SDHP 95, 65 lbs
Pull ups

Post time to comments

push-up-w-food
Pic by blog.nola.com

The Zone Seminar:
CrossFit Edmonton will be hosting a Zone seminar on Monday April 6th at 7pm. All are welcome and there is no fee. The night will include discussions on Zone principals, how nutrition affects peformance, why eating healthy is especially critical when doing CrossFit and a Q&A where you can get out all of those Zone questions you have kept bottled up for so long. Email events@crossfitedmonton.ca with how many in your party will be attending. Deadline to register will be Thursday April 2nd.

Thursday Mar. 19, 2009

Complete for time:

21 Push press 95, 65
30 Split jumps
18 Push press
25 Split jumps
15 Push press
20 Split jumps
12 Push press
15 Split jumps
9 Push press
10 Split jumps
6 Push press
5 Split jumps

Post time to comments

cow-back-squat
pic by straighttothebar.com

CrossFit Edmonton Social:
It’s about time for our next social! It’s been too long since our last social so Laura has kindly offered up her house to us before she moves out of town. The social will be on Friday April 17th so reserve that date! More details will follow as the event approaches.

Inner City Challenge:
Location- CrossFit Lineage
7525-72A Street NW Edmonton, AB
Date: March 28th
Time: 11 am registration
(at the door)
Both Rx’d and Scaled heats

Wednesday Mar. 18, 2009

“CrossFit Total”

Back squat
Press
Deadlift

Score best of 3, 1 rep max attempts for each lift and add them together.

Compare to: 081205

Post total

CFT Standards

Men’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826

Curious about where your strength stands? Check out the official CFT standards

CrossFit Edmonton Social:
It’s about time for our next social! It’s been too long since our last social so Laura has kindly offered up her house to us before she moves out of town. The social will be on Friday April 17th so reserve that date! More details will follow as the event approaches.

Inner City Challenge:
Location- CrossFit Lineage
7525-72A Street NW Edmonton, AB
Date: March 28th
Time: 11 am registration
(at the door)
Both Rx’d and Scaled heats

Tuesday Mar. 17, 2009

3 Rounds for time of:

500m row
21 Pull ups
21 Hip Extensions
21 Kettle bell swings 55, 35 lbs
21 Box jumps
21 Push ups

Post time to comments:

kettle-bell
pic by crossfit2260.com

There is limited time to sign up for the Kelly Starrett – “Better CrossFit: Movement , mobility and maintenance” cert at CrossFit Lineage. Sign up here CrossFitLineage.ca

Monday Mar. 16, 2009

5 Rounds for time of:

21 Hang power clean 45, 30 lbs Db’s
30 Squats

Post time to comments

ohs-person
Pic from crossfitsandeigo.com

REMINDERS:
1- Check out our new online scheduler. You can pre-register for your classes!
2- Come out tonight at 6:30pm for a free Health and Fitness workshop. Call 780-418-4331 to reserve a seat!
3- 1st ever Inner City CrossFit Challenge will be 11am March 28th at CrossFit Lineage.

Sunday Mar. 15, 2009

As many rounds as possible in 30 mins of:

7 Ring Dips
14 Sit ups
21 Lunges

Post rounds to comments

kellythesetup
Kelly Starrett of CrossFit San Francisco is comming to Edmonton for a one day seminar about training injured athletes. This would be hugely beneficial for anyone dealing with injuries. It’s only $200US to participate and is being held at CrossFit Lineage. Visit their website for details and to register.

Saturday Mar. 14, 2009

Thruster
3-3-3-3-3

Post Load to comments

done
Aftermath of Tuesday’s Tabata mashup. CrossFit: Get Some, Go Again!

Friday Mar. 13, 2009

Snatch
3-3-3-3-3

Compare to 090119

50pus
Paul attacking his 50 Burpees during the “Filthy Fifty”

CrossFit Edmonton Social:
It’s about time for our next social! It’s been too long since our last social so Laura has kindly offered up her house to us before she moves out of town. The social will be on Friday April 17th so reserve that date! More details will follow as the event approaches.

Thursday Mar. 12, 2009

“Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments.

Compare to: 080727

help
Some people help, others watch, it’s the way of the world…

If you have registered on our new class scheduling software, please login to your account and review/update your information. Adddress, phone number, birthday, emergency contact info etc. Thank you.

Wednesday Mar. 10, 2009

Perform the following each minute on the minute for 10 minutes max.
Increase by given reps each minute.

Pull Ups – 2 reps
GHD Sit Ups – 2 reps
Push Press 45lbs – 5 reps

Post minutes complete plus extra reps for each exercise to comments

cold
Apparently there was a draft under our door…

REMINDERS:
1- Check out our new online scheduler. You can pre-register for your classes!
2- Come out next Monday at 6:30pm for a free Health and Fitness workshop. Call 780-418-4331 to reserve a seat!
3 – 1st ever Inner City CrossFit Challenge will be 11am March 28th at CrossFit Lineage.

Tuesday Mar. 10, 2009

Tabata Mashups

Push Ups
Squat Jumps

Wall Balls , 20, 16
SDHP 55, 35

Post Total reps of each exercise to comments

diamondheadhs
Hitting a handstand at the top of Diamond Head in Oahu.

Health and Fitness Workshop: Next Monday, March 16th at 6:30 PM Chad will be holding a workshop at Synergy Family Wellness Centre. It will discuss all aspects of health and fitness including nutrition and concerns with our current health care system. It will be a very informative session for all. Friends and family are welcome. Seats are limited so please call 780-418-4331 to book your spot now!

Monday Mar. 9, 2008

Spend 1 min at each station, 30 sec rest between stations.
3 Rounds

Row
Double Unders
Sit ups
Box Jumps

Score max reps at each station in each round. (Calories for row) The goal is all-out effort at each station.
Post reps to comments

chadkimo2
Chad with Coach Kimo at CrossFit Hawaii in Oahu. Scroll down to February 25th to read his comments about my workout!

FYI: Our new attendance system is now up and running in full speed. As you know, you no longer need to sign in for classes, the coach will do that for you. However, our new system allows for online registration in the classes. You can login and sign up for each class before you attend. This is something we will be implementing as classes start to grow so I suggest checking it out now. You can create an account (will require verification) online and then sign-in to your classes for the week. You can do so HERE or also from the link on our Schedule Page. This new system will also allow you to purchase items from our online store once it has been fully set up.

Inner City Challenge:
Location- CrossFit Lineage
7525-72A Street NW Edmonton, AB
Date: March 28th
Time: 11 am registration
(at the door)
Both Rx’d and Scaled heats