WOD

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