WOD

Workout of the Day Posts

Saturday Sept. 13, 2008 BC-21

Complete 1 Round on the minute every minute for 20 mins of:

6 Split jumps
8 Squats
10 “High Knees”

Perform rounds with 25 lbs, 15lbs of resistance.

Post total rounds completed successfully.


Come out and join us for a Saturday WOD!!!

Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts on Monday! And our Grand Opening FGB Fundraiser is closing in! Get registered for our team A.S.A.P and start raising donations for the cause. Also CrossFit Edmonton is hosting movie night, in celebration of its 2 year anniversay on Oct 10th at 8:30 pm.

Friday Sept. 12, 2008 BC-20

Press

3-3-3-3-3

Compare to:080807

5 Rounds for max reps of:

Weighted push up, 45 lbs, 25 lbs
Deadlift, 225 lbs, 155 lbs

Post total reps for each exercise


Chillin’ on the couch at CrossFit Edmonton

Zone Challenge:

“Any nutritionist can tell you how many grams of fat there are in a serving of food, or how many calories a meal provides. But optimal health is not a consequence of counting calories. It’s based on an understanding of the complex hormonal responses that are generated every time you open your mouth to eat. Once you understand these hormonal responses, many of the conceptions you have about human nutrition may be seen to be totally false. Food is the most powerful drug you will ever encounter. Learning how to control hormonal responses to food is your passport to entering and staying in the Zone.” – Taken from “Enter the Zone” by Dr. Barry Sears.

The Zone challenge starts on Monday! Are you ready? Check our message board for information.

Thursday Sept. 11, 2008 BC-19

“Josh”

Complete the following for time:

21 Overhead squats
42 Pull ups
15 Overhead squats
30 Pull ups
9 Overhead squats
18 Pull ups

Compare to:080527


A fellow Edmonton CrossFitter, working his skills on the rope as a part of his training regime for work.


Register now! www.crossfitedmonton.ca under the events page

Wednesday Sept. 10, 2008 BC-18

Back Squat

3-3-3-3-3

Compare to: 080627

“Michael”

3 Rounds for time of:

800 m run
50 Sit ups
50 Hip extensions

Compare to: 080528

Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts in 5 Days! And our Grand Opening FGB Fundraiser is closing in! Get registered for our team A.S.A.P and start raising donations for the cause. Also CrossFit Edmonton is hosting movie night, in celebration of its 2 year anniversay on Oct 10th at 8:30 pm.

Tuesday Sept 9, 2008 BC-17

“Ladders”

Start with 2 reps in the first minute and then add 2 reps to each min, complete as many mins up to 10 mins per station:

Wall ball shots, 20 lbs, 16 lbs
SDHP, 75 lbs, 55 lbs
Burpees

Post highest successful min for each station


Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts in 6 Days! And our Grand Opening FGB Fundraiser is closing in! Get registered for our team A.S.A.P and start raising donations for the cause.

Monday Sept. 08, 2008

Rope Climb
1-1-1-1-1

“Elizabeth”

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

Compare to:080722

Post time to comments.


“Powered by CrossFit”

Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts in 8 Days! And our Grand Opening FGB Fundraiser is closing in! Get registered for our team A.S.A.P and start raising donations for the cause.

Sunday Sept. 7, 2008 BC-15

Let’s get ready for the Zone Challenge! This week I would like to gather and discuss quality Zone resources. If you know of a good book or website that we can refer to for this challenge then post it here. If you know of a site with recipies you like or have come up with your own, post theme here.

Please note posts with more than two links will be held for moderation.

Saturday Sept. 6, 2008 BC-14

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.
No Time Cap!


Auty having some fun with the Kettle Bell.

Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts in 9 Days! And our Grand Opening FGB Fundraiser is 3 weeks from Today! Get registered for our team A.S.A.P and start raising donations for the cuase.

Friday Sept 5, 2008 BC-13

6 rounds for time of:

Row 250m
25 Kettle Swings, 55lbs
20 Knees to Elbows

Post time to comments.


Please join our team by registering here and Fight for a Cure. We only have 23 more days to raise over $10,000! Full details on our Grand Opening page.

Thursday Sept. 4, 2008 BC-12

Front Squat
10-10-10-10-10

For time:
50 Pull-ups
50 Push-ups
40 Pull-ups
40 Push-ups
30 Pull-ups
30 Push-ups
20 Pull-ups
20 Push-ups
10 Pull-ups
10 Push-ups

Post time to comments


Battle wounds. Will this scare people away???

Get registered for our Grand Opening fundraiser event on September 27th. Visist our events page for full details.

Wednesday Sept. 3, 2008 BC-11

For time:

15-12-9
Power Clean, 135lbs
Thruster, 135lbs

Post time to comments


Intensity

CFE News: We are proud to announce that on September 27th we will be having our Grand Opening. We will be celebrating our opening with a huge fundraiser for two great causes. Please check out the full details on our Grand Opening Fundraiser page in our Events. Join our team and come Fight for a cure!

Kids Program News: Fall Classes will start Tuesday September 9th, 2008
Tuesdays at 4:00pm- 5:00pm
Saturday at 10am-11am
Check out the new Kids page under Program Info.

Tuesday Sept. 2, 2008 BC-10

Overhead Squat
5-5-5-5-5
compare to: 080728

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments


Customer Appreciation Social this past Saturday at our new facility

CFE News: We are proud to announce that on September 27th we will be having our Grand Opening. We will be celebrating our opening with a huge fundraiser for two great causes. Please check out the full details on our Grand Opening Fundraiser page in our Events. Join our team and come Fight for a cure!

Kids Program News: Fall Classes will start Tuesday September 9th, 2008
Tuesdays at 4:00pm- 5:00pm
Saturday at 10am-11am

Monday Sept. 1, 2008 BC-9

Three rounds for time of:

50 Double Unders
50 SDHP’s, 65lbs
50 AbMat Sit ups

Post time to comments


This Saturday’s group WOD

How do you like the new look?

Please note today we are running Holiday Hours. Check our Schedule Page for details.

Sunday Aug. 31, 2008 BC-8

“The Zone Challenge”

Now that we’ve started our Burpee Challenge, I’d like to put out the idea of a Zone Challenge. CrossFit’s diet of choice is The Zone and we have a few clients that follow it. If you are wanting to get more out of your training or see more dramatic results in your fitness goals, you should be on The Zone.

Lets discuss a challenge to try and get more people on board. When should it be? How long should it last? Those of you who’ve done The Zone, is it worth it? Post thoughts to comments.

Saturday Aug. 30, 2008 BC-7

3 Rounds of:

Max reps in 1 min of:

Med ball clean, 20 lbs, 16 lbs
SDHP, 95 lbs, 65 lbs
Push ups
Sit ups
Weighted step ups, 25 lbs, 15 lbs

Post total reps to comments


A few of the boys finishing up during a recent saturday WOD

CrossFit Social Tonight! (Its still not to late to come, drop by for a quick visit or stay for the BBQ)
Starts 5 pm

Long Weekend: CrossFit Edmonton will be operating with holiday hours Monday Sept. 01

CrossFit Edmonton news flash: We are excited to announce the launch of a new website. Coming Monday!!

Friday Aug. 29, 2008 BC-6

Power snatch

3-3-3-3-3

Compare to : 080614

5 Rounds for time of:

Run 400 m
15 foot rope climb, 1 accent
15 Box jumps
15 Lunges

Post time to comments


Ed pulling hard on the last few reps of “Diane”

Customer Appreciation Social!!!

At the new facility
Saturday, August 30th @ 5:00 pm
– Hamburgers, Hot dogs and beer provided
– Bring other food item if you like (we’ll have a table set up)
Bring a lawn chair

Please RSVP in the comments as to whether or not you can come.

long Weekend: CrossFit Edmonton will be operating with holiday hours Monday Sept. 01

CrossFit Edmonton news flash: We are excited to announce the launch of a new website. Coming soon!!

Thursday Aug. 28, 2008 BC-5

“Fran”

21-15-9 reps of:

Thrusters 95 lbs, 65 lbs
Pull ups

Compare to :080520


CrossFit Edmonton’s coaches Chad and Auty at the Shilo CrossFit Certification last week in Manatoba

Customer Appreciation Social!!!

At the new facility
Saturday, August 30th @ 5:00 pm
– Hamburgers, Hot dogs and beer provided
– Bring other food item if you like (we’ll have a table set up)
Bring a lawn chair

Please RSVP in the comments as to whether or not you can come.

long Weekend: CrossFit Edmonton will be operating with holiday hours Monday Sept. 01

Wednesday Aug. 27, 2008

Weighted push up

3-3-3-3-3

Compare to: 080802

“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: 080612


Customer Appreciation Social!!!

At the new facility
Saturday, August 30th @ 5:00 pm
– Hamburgers, Hot dogs and beer provided
– Bring other food item if you like (we’ll have a table set up)
Bring a lawn chair

Please RSVP in the comments as to whether or not you can come.

CrossFit Kids: There will be NO kids class this Saturday Aug. 30th. Best of luck with the first week of school. Keep watching for CrossFit kids this fall.

Tuesday Aug. 26, 2008

Complete the following for time:

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

Post time to comments


The view from the new CrossFit Edmonton

Customer Appreciation Social!!!

At the new facility
Saturday, August 30th @ 5:00 pm
– Hamburgers, Hot dogs and beer provided
– Bring other food item if you like (we’ll have a table set up)
Bring a lawn chair

Please RSVP in the comments as to whether or not you can come.

CrossFit Kids: There will be NO kids class this Saturday Aug. 30th. Best of luck with the first week of school. Keep watching for CrossFit kids this fall.

Monday Aug. 25, 2008

Deadlift

3-3-3-3-3

Compare to: 080805

“Nasty Girls”

3 Rounds for time of:

50 Squats
7 Muscle ups
10 Power Hang clean 135lbs, 95 lbs

Compare to: 080630


More fun with the slosh pipe

Customer Appreciation Social!!!

At the new facility
Saturday, August 30th @ 5:00 pm
– Hamburgers, Hot dogs and beer provided
– Bring other food item if you like (we’ll have a table set up)

Please RSVP in the comments as to whether or not you can come.

Sunday Aug. 24, 2008

Today is Day 1 of our Burpee Challenge!!

Today we are starting our 100 day Burpee Challenge. For those of you that frequent our Message Board you may already be aware of this. For those of you that aren’t, we are challenging all CrossFit Edmonton members and anyone they want to bring along to 100 days of Burpees. The full event details are here on our Burpee Challenge Page. Please register at the bottom of the page.

This page is accessible through our new Events page that you may notice in our Navigation bar at the top of the page. This Events page is to inform you of all current and upcoming events for CrossFit Edmonton. Please check it out to see what’s happing over the next few weeks at CrossFit Edmonton.

This weeks discussion is about training certain body parts too frequently. Since we are about to embark on training burpees every single day for nearly a third of a year I thought it fitting. We get many complaints when we happen to prescribe too many leg workouts or too many pull up workouts in one week. Is it wrong to do that? Do we need to spread it out a little more? Please watch this video (wmv) from CrossFit.com today and post your thoughts to comments.

Saturday Aug. 23, 2008

Kettle Swing Warm-up

“Helen”

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

Compare to: 080701
Post time to comments


Sandra having fun with the slosh pipe

Friday Aug. 22, 2008

5 rounds for time of:

100 single unders
30 Push Presses, 45lbs

Post time to comments


The boys hitting the kettle clean and press.

Thursday Aug. 21, 2008

Ring Dips
3-3-3-3-3

“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


Memories since day 1 of CrossFit Edmonton put together by Sandra Drake. Thanks Sandra!

CFE News: Please remember that we are closed for this evenings classes. The morning classes are as scheduled. Also, next Saturday will be our CrossFit Social at our new facility. Full details will be posted on Monday.

Wednesday Aug. 20, 2008

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

Med Ball Clean, 20lbs
Wall Ball, 20lbs

Post time to comments


Bougie getting ready for her weighted pull ups.

CFE News: We will be closed this Thursday for evening classes. Thursday morning classes will still run but the Thrusday 5pm and 6pm classes are canceled. Sorry for the inconvenience. Please adjust your schedules to make up for the missed class. Thank you.

Tuesday Aug. 19, 2008

Slosh Pipe Grinder

21-15-9 reps for time of:

Single arm kettle bell Clean and Press, left arm, 35lbs
Single arm kettle bell Clean and Press, right arm, 35lbs
GHD Sit ups
Box Jumps

Post time to comments


Three generation of Double Unders at CrossFit Edmonton!

CFE News: We will be closed this Thursday for evening classes. Thursday morning classes will still run but the Thrusday 5pm and 6pm classes are canceled. Sorry for the inconvenience. Please adjust your schedules to make up for the missed class. Thank you.

Monday Aug. 18, 2008

400m Time Trials x5

2 min rest between sets.

Compare to 071109
Post times to comments

Double Unders and Knee Ups… Doesn’t get much better then that!

Please check out yesterday’s post. We will be starting a “rest day” post on Sunday’s.

CFE News: We will be closed this Thursday for evening classes. Thursday morning classes will still run but the Thrusday 5pm and 6pm classes are canceled. Sorry for the inconvenience. Please adjust your schedules to make up for the missed class. Thank you.

Sunday Aug. 17, 2008

Rest Day

Promoting Community

For those of you who have been around long enough to remember, we used to have a Sunday Discussion post each week. We veered away from a weekly discussion with the start of our Message Board. With this post I am taking a step forward to bring that back. Not only to stimulate discussion but to promote community and give updates as to what’s going on at CrossFit Edmonton.

It is a very exciting time at CrossFit Edmonton now that we are finally in our new facility. The energy is increasing and it’s showing. More and more new faces are coming through our doors these days and I want to be the first to make sure they feel welcome. I know I’m not alone because we have a great community of Crossfitters that make our facility feel like home.

With this post and the revival of our Sunday Discussions I’d like to draw your attention to a few of the current discussions on our message board. The first is our intent to start up a Burpee Challenge next weekend. Please read the thread to see what that’s all about. There are two other threads that have just started that are worth a read as well. One being about Scaling Workouts and the other about Coaching Preferences. I strongly encourage you to catch up on the discussion and post your thoughts. If you haven’t already, you must Register on the message board before you can post a reply.

As for this post specifically, I’d love to hear what you think. Does the idea of weekly discussions/updates appeal to you and will it help strengthen our community? Post your thoughts to comments.

Saturday Aug. 16, 2008

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

20 Double unders
10 Knees to elbows

Post rounds to comments

“Ring of Fire”

It’s a lie. There is no “happy place.” You know what I’m talking about–when you’re in the middle of a WOD and some well-intentioned person says, “Go to your happy place”–well, that’s just bull****. In CrossFit, great performance demands something much deeper, much darker than some stupid old memories of Grandma’s sweater and warm chocolate chip cookies.

Where you have to go is a dark, horrible, dirty place. And you have to learn to stay there, at least for a little while. For a Personal Record, ignore yourself. Just like you ignore a bleeding callus and finish your pull-ups at the end of “Fran”; ignore the mental pain and drive on.

Shut off the part of your brain that loves you and turn on the part of your brain that doesn’t like you so much. For outstanding achievement, learn to bypass the Happy Exit and head straight into Hell, because hardly anybody gets a PR with a smile on their face. The smile usually comes after the effort.

A PR is often won with anger and fear and sometimes downright self-immolation. People don’t like to admit that, but it’s true. You find a bad place and you stay there, for a little while. You go down, down, down into that “burning ring of fire” that Johnny Cash sang about, down into the fire you could see in Muhammad Ali’s eyes, down until you don’t even hear your own groans, or any of the people around you in the WOD.

You go down into the parts of your soul that nice people don’t talk about. You go there. And then here’s the really great part: when it’s over, you come back again. To the surface. To the happy place. You emerge back into the light–and you’re a better person because of it. You forced yourself into a personal hell and you walked back out again. That’s the difference between a “really good workout” and a PR in a CrossFit WOD. That’s also the difference between just existing and really living life.

So, what works best is to go straight into the pain. Don’t try to mitigate, rationalize, forget, or in any way distract yourself from the pain. Go straight into it. And learn to live there, at least for a little while. Go get a PR.

(Text by Lisbeth Darsh/Intellectual Property of www.crossfit.com.)

Friday Aug. 15, 2008

Front Squat

3-3-3-3-3

compare to: 080722

10 rounds for time of:
10 Pull Ups
10 Ring Dips

compare to: 070910


CrossFit at our wedding.