WOD

Thursday June 11, 2009

Back squat
5-5-5-5-5

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rowers
Testing power output on the C2 rowers.

New Membership Options
CrossFit Edmonton is now offering new membership options. These new memberships will be in effect as of July 1st for all of our current members. Please let us know which option you’d like by emailing chad@crossfitedmonton.ca. You can find full details of the memberships on our Fees Page.

Next Friday June 19th will be “Bring a Friend Friday”. We will be sure to create a “special” WOD just for them. The kind of WOD you’ve been braggin’ to them about for months! So invite your friends, family, collegues, or your annoying neighbour and show them what they’ve been missing!

Wednesday June 10, 2009

“Filthy Fifty” (aka. 50’s Chipper)

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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asques
The Air Squat is the foundation of all human movement. Learn to master this and all else will come much easier.

Thought of the Day (TOD):
What is your health worth? Do you think it costs more to stay healthy or to recover from being sick? Our “Health Care System” spends billions to help us “get better” once we’re sick but what does it do to prevent it in the first place? Post thoughts to comments.

Tuesday June 9th, 2009

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

SDHP, 95 lbs
Push press, 95 lbs

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gregpu
Greg enjoying some pushups at the 2nd ICC.
If you have any photos of the event please upload them to our Online Gallery.

Next Friday June 19th will be “Bring a Friend Friday”. We will be sure to create a “special” WOD just for them. The kind of WOD you’ve been braggin’ to them about for months! So invite your friends, family, collegues, or your annoying neighbour and show them what they’ve been missing!

Monday June 8, 2009

Thruster
1-1-1-1-1-1-1
10 Back Extensions x7

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mhicc2
One of the mens heats starting off at the ICC2 this weekend. Congrats to everyone who showed up and worked hard!
If you have pictures of the event please upload them to our Online Gallery.

New Membership Options
CrossFit Edmonton is now offering new membership options. These new memberships will be in effect as of July 1st for all of our current members. Please let us know which option you’d like by emailing chad@crossfitedmonton.ca. You can find full details of the memberships on our Fees Page.

Sunday June 7, 2009

“Nancy”
5 Rounds for time of:

400m Run
15 Overhead squat 95, 65 lbs

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natashaandcarol
Natasha and Carol at the Level 1 cert last weekend.

ICC2 Photos
Thanks to all for a very successful Inner City Challenge. The event definitely showed the power of CrossFit for fitness and community. With so many people there we know there was a lot of pictures taken. If you took any please upload them to our Online Gallery. Click “UPLOAD” in the top-center of the page.

Also, results have been posted here.

Saturday June 5, 2009

400m Time Trials x5
2 min rest between sets.

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aaroniic1
Aaron going hard at the first Inner City Challenge

Today is the Second Inner City Challenge! (ICC2)
If you are registering at the door please show up at 11:00am. If you have already registered online we’d like you there around 11:30am. We will be starting the first heat right at 12:00. If you are not participating in the heat you’ll likely be counting reps for someone who is or warming up for your own heat. The cost is $10 at the door and that includes burgers and beers after the awards!

Photos!
If you have a digital camera please bring it tomorrow and take some pics. The more the merrier! Also, photos from our visit to OPT and the Level 1 cert are finally online in our Gallery. You can find pictures from the first ICC there as well. You can download any pictures you’d like from the online gallery and once we’ve created an album for the ICC2 you can upload any pictures you take right to it.

Results

Friday June 5, 2009

Rope climb
1-1-1-1-1

Complete the following for time:

100 Double unders
100 Hip extensions
100 Sit ups
Run 800m

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angmu1angmu2angmu3
Angela hitting her Muscle Up at the end of the cert on Sunday. Congrats Angela!!

The Second Inner City Challenge (ICC2) is tomorrow!!! We have CrossFitters from CrossFit Lineage, SPARK Sport Conditioning, CrossFit Lethbridge and CrossFit Calgary to name a few. It will be a great event! You can register at the door at 11:00am tomorrow if you haven’t already registered online. Cost is $10 and that includes burgers and beers after the event. Scaled heats will start around noon with Rx’d heats following right after. Awards will be imediately after the last heat. See you all there!!!

Thursday June 4, 2009

6 rounds for time of:

5 Deadlift Shrugs, 50/35lb Db’s
5 Power Hang Cleans, 50/35lb Db’s
5 Front Squats, 50/35lb Db’s
5 Push Presses, 50/35lb Db’s

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chrissschadss
Chris from CrossFit Lineage and Chad hitting a squat snatch grinder at the level 1 cert this weekend.

Mamas
Please note we now run CrossFit Mamas on Tuesday’s and Thursday’s at 1pm. Papa’s are also welcome and anyone else for that matter. Please understand that there will be small children in the facility at this time.

ICC2 Details
PR Tracker
50/50 Challenge Details – 25 people registered so far!! You have till Sunday to complete your starting set.

Wednesday June 3, 2009

Overhead Squat
5-5-5-5-5

Try and chose a weight that’s modreately heaving and work all 5 sets there.
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cheers
Most of the CFE crew at the Level 1 cert this past weekend. Cheers to Paul who supplied the beer!

ICC2
Information about the event including the WOD is available here.

PR Tracker
CrossFit Edmonton in conjunction with Chris Huisman have created a website for tracking all of your personal records (PR’s) in one location. You can use this to get a history of your PR’s for benchmarks and exercise WOD’s.  Create an account at the PR Tracker Website and know exactly where you stand and how you’ve prgressed with all your PR’s.

June 50/50 Fitness Challenge
CrossFit Edmonton will now be hosting a fitness challenge every single month. There will be a $10 buy in for all participants for a 50/50 prize. 50% goes to the winner of the challenge and 50% towards new equipment for the gym. The first challenge will be a Pushup Challenge. Full details of the event can be found here.

Tuesday June 2, 2009

5 rounds for time of:

10 SDHP 115/ 75
15 Pull ups

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img_0433
Congratulations to Karen-Ann and Chris, newest Mama and Papa of CF Edmonton!

Mamas
Please note we now run CrossFit Mamas on Tuesday’s and Thursday’s at 1pm. Papa’s are also welcome and anyone else for that matter. Please understand that there will be small children in the facility at this time.

ICC2 Details
PR Tracker
50/50 Challenge Details