Warning Order

Special session will happen on the night of 14 Jul....

Timing TBC, but get ready to lift serious weight...

She'll be schooling us all right....

Bonus Time: Saturday Skills Session

Meeting for 10-ish

Open day to work on whatever skill-area you need.

Alternatively: muscle-up progression work.

Andrew's Birthday Chipper!!

The wall says it all...

Andrew's been working on handstands while he's been away, so this is in honor of his birthday...

Warm-Up etc

Skill review for SDHP and inverted push-ups

WOD:
For time:
30x Inverted push-ups (or handstand if you can)
40x Pull-ups
50x Sumo deadlift high pulls (95/65)
60x Sit-ups
70x Burpees

Vince's Outdoor Track WOD

Happy B-Day Vince!! To celebrate, we are taking a field trip: come to the 17 Wing outdoor track (click for map), for 1930.

If someone wants/needs a ride, give me a call or leave a comment.

Track Drills:
ABCs
Wall Claw
Hops
A-Run
Straight Leg Bounding
Accels - roll-over, running

Sprints:
5 x 40m Flying  (20m run up and 20m Acceleration)
3 min rest

3 x 50m Ins and out (20 hard 10 easy 20 hard)

4  min Rest
2 x 150m

Tuesday Couplet, Just for Fun

Hit it at 1800!

After warm-up, we'll do:

3 rounds for time:
Run 400m
50 sit-ups

Mixed Bag Monday

1930 start time

Warm-Up:
Jog
5 Pull Up
10 Push Up
15 Air Squat

Skill Review: racking the back squat from the ground

Couplet - 7 rounds for time of:
7 back squat (150/125)
7 burpee box jump

**We did something similar here, if you want a rough time to aim for.

Then we will bench press 5-5-3-3-2

Cheetahs on trampolines.

Skill-Practice Saturday

Time: 1100-ish

Nice and easy, just for practice:
-Full Clean : 5-5-5-3-3
-Ring Work, run through this twice:

• Skin the Cat x 5
• Knees to Elbows x 7
• Ring Dips x 7
• Toes to Rings x 7
• Support Position x 2 Max Hold 

Rope not rings, but I love this pic.

Friday's Kettlebell Chipper

1930 start time
Mitch: post your time from SK.

Nice bells.

Warm-Up:
Jog 4 laps
5 Pull-up
10 Push-up
15 Squats

Skill review: KB snatch and thruster

WOD:
For time
KB weight is 36#/25#
Sprint 100m
21x Snatch, left arm
10x Push-ups
21x Snatch, right arm
15x Push-ups
21x Thruster, left arm
20x Push-ups
21x Thruster, right arm
Sprint 100m

One more thing: gas mask optional (thanks Kyle!)

Little Party

Just a quick invite to my party on Saturday. BYOB, I'm making snacks, 554 Victor St (google it).

Run Like the Wind - Sprint Night

Mitch and whoever: 1800
Kyle and the rest: 1930


Blimey!



6 min jog
Track drills
Accelerations

2 x 4 x 60m (Accel 10m; Maintain 50m)
1 minute between runs
5 minutes between sets

Then:
OHS 7-7-5-5-3

Bonus: Quick Tuesday Couplet

Boom.

Extra night for those that want it.

Start time 1800

Warm-up etc

Then for time:
9-6-3x reps of
Thruster (115#/80#)
Muscle-up

Monday Night Lifting

Cam's away, we shall play....

Kyle and whoever: 1800
Mitch and the rest: 1930

 Warm-Up
Jog
7 pullups
7 knees to elbows
7 air squats
Stick warm-up

Work-Out
Heavy singles, rest as needed between efforts:
Snatch 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Back Squat 1-1-1-1-1

Ring work if time permits

Piece of cake

Friday Night CrossFit Chipper (15/06/12)

Our last Full Summer Session (dont worry, workouts will continue)


7:30pm 

Minto Armouries

Bring a Brew for post WOD drink





For time
50x Pull-ups
Run 300m
100x KBS (35/25)
Run 300m
100x Push-ups
Run 300m
150x Sit-ups
Run 300m
200x Squats
Run 300m
50 bbl split jerks 

 

 

Wed Night Sprint Night!

Time Change 

1830 - Mitch + whoever
1930 - Kyle and Crew

40's
60's
80's 
All timed. 

then ...


Front Squat's 

5-5-5-5-5

Skills Night!

Tonight at Minto armories we are hitting it up at various times.

So work on skills,


1st. - Clean Pull














2nd - Support Position

3rd - High Box Jumps  (3 at each height) keep building up and stacking weights on the boxes to get higher and higher

4th - Pressing Snatch Ballance  

Monday Night

we are running the couplet from Sat.

2 CLASSES

6:00 (MITCH AND WHOEVER ELSE WANTS TO COME)
7:00 (Kyle and group)

Soldier of 38th CBG do HOPE

A CrossFit WOD for the fight against Leukemia

Wall Climb + Hang Power Clean

Wall Climb + Hang Power Clean Couplet

Now thats a "Top of Pull" Position

First- 

Back Squat  5-5-4-3-3-2
Bench Press  5-5-5-3-3


Then WOD
5 Wall Climbs

10 Hang Power Cleans 95lbs

12 Minute AMRAP





As well  - You guys were asking what you could do everyday! these are a simple great program

Two Hundred Situp Plan
http://www.twohundredsitups.com/thsu_bw_pocket.pdf

One Hundred Pushups

http://hundredpushups.com/hpu_pocket.pdf

Friday Night CrossFit 


Minto Armories

2 Classes

630 (Mitch)

730 (Kyle)

Warm Up
Jog 
5 Pullups
10 Pushups
15 Squats

Mobility Work 

WOD

"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.

Wed Night is Sprint Night

I wont be there, I am in shilo today. Just run through as a group, with barker taking the lead,
Mitch you have the group time tonight at 730pm,

Kyle, you can either come early and slug it out yourself, or measure the distance and run it near home.

w/u 5 min light jog

Track Drills (on mats)

then


WOD

150
(60sec rest) 
300
(120sec rest) 
600
(180sec rest) 
600
(180sec rest) 
300
(120sec rest) 
150

Then:

Front Squat 
5-5-5-5-5

Bench Press
7-5-5-5

Monday Night Oly Lifting


Mitch 1800
Kyle  1930

Warm Up

7  Pullups
10  Knees to Elbows
15 Air Squats

Stick W/U

Hang Power Clean - 5/2-5/2-5-5-5

Bench Press - 5-5-5-5-5

Front Squat 5-5-5-5-5


Then a  little Ring Work

Swimming Times
17 wing winnipeg

Lap Swim

M 0630-0730
     1100-1300

T 0630-0730
    1100-1300
    1500-1600
    1900-2000

W  0630-0730
     1100-1300

T 0630-0730
    1100-1300
    1500-1600

    1900-2000

F  0630-0730
     1100-1300

S 1600-1700

S 1030-1200
   1600-1700