challenge

Monday, July 19 2010

Complete each for time

200 m Run x 6
+/- 3 sec

Discuss in comments


Burpee circle

Sunday, July 18 2010

15 Mins of

Front lever practice

Tabata mash up

Hang SDHP 75/55
Squats
Sit ups
Push press 40/25 Db’s

Discuss in comments


Shannon, 55 lbs Over head squat

Saturday, July 17 2010

5 Rounds each for time of

“Med ball rapid move”
Barbell Farmer Carry 225/155 – Parking lot
15 burpees

Discuss in comments


Vadym, 95 lbs thruster

Friday, July 16 2010

“Barbell Dip Drives”
5×10 w/ 2 min rest

2 Rounds w/ 1 min rest of:

Max reps in 2 mins

Hang Power Clean to Push Press 95/65
Strict Pull up
Box Jumps
Lunges

Discuss in comments


Betti, wall ball shot

Thursday, July 15 2010

For time

2 Km Row

then:

10 Mins max reps- Double Unders

Discuss in comments


Chris O Ring dip

Tuesday, July 13 2010

3 Rounds for time:

30 Ring Push ups
30 DB 1 Arm Snatch 45/25
30 Hip Extentions
30 Sit ups
30 Body Rows(Kipping)

Discuss in comments:


Burpee fun.

The Dreaded Time Trial

The Dreaded time trial is probably one of the least favourite workouts at CrossFit Edmonton.  Those of you who are familiar with them can relate to the dull sickness that washes over you when you walk in and see a 400 m run x 6 or a 500 m Row x 6 on the board. So why week after week do these workouts keep showing up like an uninvited guest?

The answer is the same for why the back squat, deadlift and press variations keep showing up in our strength programming, and that is, they’re simply effective.  The 400 m run time trial is to cardiovascular conditioning like the back squat is to total body strength. In the world of “cardio” there’s not much that generates the same response in fast acting energy transfer than short duration/high intensity bouts of running, rowing and other monostructural movements.

Now us coaches realise that coming in and doing a time trial WOD is similar to swallowing a guzzle of cough syrup, but we feel, if we can be there to hold the spoon and choo choo train it in for you, you’ll be all the better for it.

Seriously though the time trial can be a potent cardio developer and its just as easy to track your progress as the strength stuff. The 3 sec+/- window that is part of the prescription is there to help orientate you to what capacity’s you have and allows you to set up a goal for the next work out. For example if you were able to hold a 1:30-1:33 time per lap on a 400 m run x 6 work out, then for next time making a goal to shorten that window by a second and completing it in 1:29-1:32 time per lap clearly demonstrates the improvement and we all know seeing results is one of the prime motives for sticking around and achieving elite fitness.

So the next time you come in, and a dreaded time trail is on the board, pull out the log book and challenge your self to beat your old time by a sec. This will make them more fun and you’ll be able to see your improvements.

Starting vs. Staying

Every once in a while I think back to how I first found CrossFit. What was my first workout and what did I think of after doing that first workout. Then I start to think about why I came back for more. Why do I continuously come back for more and what keeps me sticking around. No mater what, and no matter how insane some people say CrossFit is, the answers always put a smile to my face. Maybe I’m just crazy or maybe I just get it, but there’s definitely something here as far as I’m concerned.

However, there’s plenty of people out there who never do either. They never start (possibly because they hear stories and see pictures like the one below) and if they do, they don’t stay. What gives? What sets us apart from the rest? What’s your story?

How did you first hear about CrossFit? What made you decide to actually give it a try? And more importantly, why do you keep coming back for more?!? Please share you stories in comments.


And this is when the husband says “Why the F@<& do you keep going back to that place!?!?!”

Power Vs. Squat

This was taken from Greg Everett’s newsletter at Catalyst Athletics:

There is a lot of confusion surrounding the differences in executing a power snatch or clean vs the full squat variation of the lift. Here’s the good news – There’s really no difference. The mechanics of the lifts are identical – the only difference is the height at which the lifter receives the bar and arrests downward movement. For a lift to qualify as power, the athlete must stop with the thighs above horizontal. It doesn’t matter how high the bar is turned over and either fixed overhead or racked on the shoulders; if the athlete continues into a squat or any depth below horizontal thighs, it is not a power snatch or clean.
In all cases, it’s critical to understand that the bar is received above the bottom position and the athlete squats with the weight to some degree. One of the most common mistakes beginners make is trying to “catch low”. This creates problems like incomplete pulls, the bar crashing on the lifter, disconnection between the lifter and the bar, reduced ability to absorb the downward force, less opportunity to correct instability, and more difficult recoveries.

In most workouts, we typically perform power cleans/snatches as they have a faster cycle rate. This has lead to decreased capacities in a squat versions for many people and even a fear of the movements in some. What has been your experience with the squat movements and which do you prefer? What’s your reasoning?


Brett’s vest is only 20lbs and he needed 25… Crossfitters are genius!

A Simple Concept

At CrossFit Edmonton, we like to think that the concept is pretty simple. Show up and work hard. That’s about all we ask too. If you come into the facility every time as a motivated person ready to work hard, we can guarantee your results.

The trouble comes with the simple ‘work hard’ principle. Most everything in our lives these days is geared towards convenience and making things easier. So much so that we even start to think that fitness should come easy. We get sold into buying one of the million gimmicks out there thinking it will be that “Magic Pill” Unfortunately, there will never be a magic pill. There is no substitute for good old fashion hard work.

At CrossFit Edmonton, we work hard to create a program that will truly maximize your results. Combine our programing with your hard work and we have a perfect recipe for results.

So the next time you swing by our neck of the woods, know that we only ask one thing of you: show up and work hard!

Post thoughts to comments.


Hard work was everywhere at the Central Canadian Sectionals!

Wednesday Oct. 7, 2009

500m Row x 4

Compare to: 090211
Post individual times to comments

FGBIV_0171
Nap time at CrossFit Edmonton???

Thanksgiving:
Next Monday October 12th is Thanksgiving. We will be running 2 classes only at 9am and 10am. There will be no evening classes as all our coaches will be stuffing their faces!!!

Youth Class:
Starting this Friday we now have a youth class at 7pm. The class is for youth ages 11-15 and is ideal for young athletes. If you are interested in getting your kids involved in this program please email us at info@crossfitedmonton.ca.

October 50/50 Challenge:
Today is the last day for getting your double unders measured for this months 50/50 challenge. The winner will be the person who is most improved! Please note it can take a few minutes for us to watch each person so don’t wait till tomorrow or you may miss out!

Tuesday Oct. 6, 2009

Snatch
3-3-3-3-3

Compare to: 090313

fgb4 7
Carol M. giving some great cues for the SDHP.

Thanksgiving:
Next Monday October 12th is Thanksgiving. We will be running 2 classes only at 9am and 10am. There will be no evening classes as all our coaches will be stuffing their faces!!!

Youth Class:
Starting this Friday we now have a youth class at 7pm. The class is for youth ages 11-15 and is ideal for young athletes. If you are interested in getting your kids involved in this program please email us at info@crossfitedmonton.ca.

October 50/50 Challenge:
Tomorrow is the last day for getting your double unders measured for this months 50/50 challenge. The winner will be the person who is most improved! Please note it can take a few minutes for us to watch each person so don’t wait till tomorrow or you may miss out!