WOD

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.

Tuesday July 30, 2008

“Cindy”

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

5 Pull ups
10 push ups
15 Squats

Compare to: 080609


Fitness is defined as improved work capacity over broad time and modal demains.
(photo courtesy of the CrossFit Affiliate Blog)