WOD

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)

Friday July 18, 2008

Turkish Get up

1-1-1-1-1-1

Compare to: 080411

Complete the following for time:

21 SDHP,�115 lbs
42 Wall ball shots, 20 lbs
15 SDHP
30 Wall ball shots
9 SDHP
18 Wall ball shots

Post time to comments


The first rolls of floor getting laid out.

CrossFit Edmonton News: We are opening the doors to our new location Monday July 21st! The address is Unit 101, 125 Carleton Dr. If your traveling east on Boudreau turn left on Campbell drive and head toward Servus Place. Continue down Campbell Drive and you will pass Servus place on your right and end up at a forced right turn. The new building is directly to your right. Look for a large white building with black glass and unfinished plywood inserts with a sing that says �Superior Center�. As you approach the building turn left and then right into the parking lot at the back. CrossFit Edmonton is the last unit on your right. If you are coming in on 156th street it turns into Campbell so continue to follow the same directions.

Additional news: Please pick up the two newsletters located on our front desk, they both pertain to important billing information.

Tuesday July 01, 2008

Shoulder press
3-3-3-3-3

Compare to: 080423

“Helen”

3 Rounds for time of:

400 m Run
21 Kettle swings
12 Pull ups

Compare to: 080506

Post loads and time to comments.


Showing CrossFit spirit!

Long weekend: We will be operating with holiday hours today, classes will be running at 8,9 and 10 am as well as 5 pm

Monday June 30, 2008

“Nasty Girls”

3 Rounds for time of:

50 Squats
7 Muscle ups
10 Power hang cleans, 135 lbs

Compare to: 080205

Post time to comments


A good time had by all at the CrossFit social this weekend. A big thanks to Suzanne and John for hosting a great party!

Reminder: We will be operating this Monday and Tuesday with holiday hours. See schedule page for class times.

Wednesday May 28, 2008

“Michael”

3 Rounds for time of:

800 m run
50 sit ups
50 Back extensions

Compare to; 070615

Post time to comments


08 summer WOD!

Friday Nov. 23, 2007

“Adam”

As many rounds in 20 mins of:

10 Push presses, 95 lbs
10 Knees to elbows
10 Med ball cleans, 20 lbs

Compare to: 070508
Post rounds to comments:

nscanniejerksmgrp.jpg
Keeping the chest up during the dip phase of a push press.

Saturday Sept. 15, 2007

“Nasty Girls”

3 Rounds for time of:
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135 lbs

Post time to comments:

Technique Focus: Muscle up
Weekly Skill Practice: Strict pull up

070915.jpg
Our photographer for last Saturday’s WOD

Monday Mar. 26, 2007

“Michael”

3 rounds for time of:

800m Run
50 Back Extensions
50 Sit Ups

Compare to 060217
Post time to comments

070226-005_1.jpg
Working hard to get all the way down to the ball