WOD

Friday Apr. 17, 2009

4 Rounds for time of:

400m run
500m row

Compare to: 080513
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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

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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
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IMG_5054.JPG

CrossFit social this Friday details coming soon

Sunday Apr. 12, 2009

Jerk
1-1-1-1-1-1-1

Post Loads to comments

handstands
Carol and Terry hitting the HSPU’s

Better CrossFit Seminar
April 25th is the “Better CrossFit” Seminar with Kelly Starrett. There are 17 people currently registered but we need to fill at least 25 seats for it to be a go. It’s only a $200 seminar and well worth your time. If you have flexibility issues, joint or mobility issues, shoulder pains, tennis elbow, knee problems, have or have had injuries, then this seminar is for you! The registration deadline is April 17th. You can register at CrossFitLineage.ca.

Saturday Apr. 11, 2009

Perform the following with a partner:

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

Post time to comments

finish
Finishing position after a grueling chipper.

Today’s class will run as scheduled at 9am. Tomorrow’s class will also run as scheduled at 10am.

Better CrossFit Seminar
April 25th is the “Better CrossFit” Seminar with Kelly Starrett. There are 17 people currently registered but we need to fill at least 25 seats for it to be a go. It’s only a $200 seminar and well worth your time. If you have flexibility issues, joint or mobility issues, shoulder pains, tennis elbow, knee problems, have or have had injuries, then this seminar is for you! The registration deadline is April 17th. You can register at CrossFitLineage.ca.

Friday Apr. 10, 2009

For time:

50 Sit ups
21 Burpees
30 Push Jerks 95, 65lbs
30 Knees to Elbows
15 Burpees
20 Push Press 95, 65lbs
10 GHD sit ups
9 Burpees
10 Press 95, 65lbs

Post time to comments

ICC1178
Paul wishing his neck was a little longer.

Good Friday: Today is Good Friday. We are running classes at 8am, 9am, 10am and 6pm only.

Thursday Apr. 09, 2009

Perform the following each minute on the minute for 30 minutes.

1 Deadlift 250,185lbs
1+ Burpees

Add one extra burpee each minute
Post number of minutes complete to comments.

Better CrossFit Seminar
April 25th is the “Better CrossFit” Seminar with Kelly Starrett. There are 17 people currently registered but we need to fill at least 25 seats for it to be a go. It’s only a $200 seminar and well worth your time. If you have flexibility issues, joint or mobility issues, shoulder pains, tennis elbow, knee problems, have or have had injuries, then this seminar is for you! The registration deadline is April 17th. You can register at CrossFitLineage.ca.

Seminar Goals:

  • Improve understanding of key anatomical elements as they relate to functional movement, and as performance limiters.
  • Increase awareness of “best-fit” biomechanical set-up and movement strategies for optimal work outputs.
  • Understand movement compromise strategies for specific movement outcomes.
  • Develop an understanding of common movement dysfunctions and a systematic model for addressing common problems associated with elite training
  • Develop effective abdominal/spine stabilization strategies
  • Understand and apply neuro-muscular stretching methods
  • Understand methods to improve overhead positioning and efficacy
  • Develop methods to address common myo-fascial pain/dysfunction
  • Understand how to treat soft tissue injuries
  • Develop better movement preparation strategies

A sample of what will be discussed can be viewed here.

Wednesday Apr. 8, 2009

4 rounds for time of:

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

Post time to comments

zone
Did you miss the Zone seminar on Monday night? We had a great turnout of about 50 people! Would you be interested if we held another? If you came to this one would you be interested in another seminar that takes you further into The Zone and gets into more detail? Post thoughts to comments.

Good Friday: This Friday, April 10th, is Good Friday. We will be running holiday hours: Classes at 8am, 9am and 10am as well as 6pm.