Monday Aug. 18, 2008

400m Time Trials x5

2 min rest between sets.

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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


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10 rounds for time of:
10 Pull Ups
10 Ring Dips

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CrossFit at our wedding.

Tuesday July 30, 2008


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

5 Pull ups
10 push ups
15 Squats

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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


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Complete the following for time:

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

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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

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3 Rounds for time of:

400 m Run
21 Kettle swings
12 Pull ups

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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

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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


3 Rounds for time of:

800 m run
50 sit ups
50 Back extensions

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08 summer WOD!

Friday Nov. 23, 2007


As many rounds in 20 mins of:

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

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Post rounds to comments:

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