The Quick Tuesday Tango

For 1800

 It's not going to be good...

Ten* Five Rounds of
10 Push Press (115/85)
10 Deadlifts (225/135)

*A mutual decision was made mid-WOD to cut it to five rounds.

Just like that.

Monday Squat Night

Everyone come for 1930.

After warm-up:

5-5-3-3-1 for:
Back Squat
Front Squat
OHS Squat

Study up:

Good: weight is centered and depth is low.

Bad: elbows aren't up at all.

Saturday's Couplet

Kodiak:
10 rounds
1x [Ground to overhead + back squat + push press + front squat] (135/95)
5x Dips
Then: finish WOD with 2 mile run

Darth does Dips!

ESPN Body Issue

The ESPN Body Issue came out a bit ago, but in case you haven't enjoyed it yet, go here to see more of these (ie: tight nekkid athletes):

Meet Ronda Rousey, notable for introducing trash talking to Women's MMA.

 

 

 

Worst Chipper Ever!

To send Justyn off on course in style (and by style I mean pain):

WOD was amended as 20 reps of each was WAY too much...
 
Mooseknuckle***
Weight throughout: 135/95
20 10x hang power clean
20 10x thruster
20 10x SDHP
20 10x push press
20 10x deadlift
20 10x OHS
At the top of each minute, stop and do 4x burpees

Active shoulders.

***Is a mooseknuckle different from a camel toe???

Josh, Kyle, Eric, Mitch,

Post you fricken data, Do it! I am still doing data tracking out here.

In other news, Watch what you do and say. And dont ever say anything on Facebook or Twitter. Social Media is dangerous.

This Greek Triple Jumper just got expelled from the Olympics, I mean its hard to stay mad at a face and bod like this, but there is a real lesson to be learned here.

A moments inattention and careless thought can cause a lifetime of regret.

On another note, Racism is also bad. Study genetics and Human Eveloution.

Weds WOD

Newbies come for 1900 to learn KB thrusters, everyone else for 1930.

Breaking from sprints:

3 rounds:
15-12-10x reps; start and finish WOD with 400m run
KB thrusters (25#)
Push-ups

Yum.

Tuesday's Couplet

Crossfit Disco:
10-9-8-7-6-5-4-3-2-1 of
Power Clean (75% BW)
Pull-Ups

I think it's cold out.

Monday Oly!

Everyone (including Newbies) come for 1930!!

It's going to be a heavy night:

Bob's Tasty Combo #11 (how can you resist a WOD with a title like that?)
Rest as needed between efforts
Power snatch 3-3-3-3-3 @ 65% 1RM
Jerk 3-3-3-3-3 @ 60% 1RM
Clean pulls from floor 4-4-4-4-4 @ 90% 1RM
Back squat 8-8-8-6-6 @ 60% 1RM

Solid.

Mini-WOD Saturday

Care says YES!

 

Meet for 10-ish.

Work on your own stuff, or if you want a mini-WOD:

5 rounds

Rest as needed between lifts

KB press 5-5-3-3-3 (each arm)

Then some technique practice:

-Snatch Pulls

-Pressing Snatch Balance (click for video)

Track and Field



Chip It!!

For time:

5 deadlift (1.5x body weight)

10 pull-ups

15 burpees (chest to floor)

20 KBS (55/35)

25 squats

30 walking lunges

35 sit-ups

800m run 

Apparently she does lunges, but really, we're not reading the text....

A-B-C Sprint Cycle

For the newbies, here's a vid Cam posted a while back. Watch through it, and note the drive phase at the beginning, their arm positioning, and then how they move into the A-B-C cycling.

Weds Sprint & Rings

New People come for 1900
Regulars come for 1930

Sprint WOD: Sprint 100 yards on the minute for 10 minutes. Post your last sprint time.

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

Annie wins the Games again!!

Cameron Edit:

Hope you all saw some of the CrossFit Games, some real inspirational stuff. You should all check out CrossFit.com and watch the Womens Final....

And Congrats to Annie,Repeat Winner! thats a big deal, I wondered if I would ever see it....

As well glad to see you are all working hard back home. I will see you all in september.

Updated!! Tuesday Tickler

Camille!

Updated from the original Tuesday couplet, b/c push pressing two days in a row...not good.

A quickie:
5 rounds
5x Deadlift (275#)
10x Burpees

Monday Mixer

Change it up:

We'll be doing stair jumping, then Turkish get-ups (both KB and with bar) and then SP/PP/Jerk to failure....

Cam posted the first part of this video here, words to motivate you.

Hero WOD -- 1700 Saturday!!

Our special guest (Anne-Marie) will be leading us through "Klepto," kicking off at 1700.
4 rds:
27 box jumps
20 burpees
11 squat cleans (145)

Explosive.

Mitch is my hero:

Is that a morphine drip???

At 1900, will will go to SPARTA!

Training with Anne-Marie at 1900 Friday.

First: 3x3 Clean & Jerk

Then we're hitting the 300 WOD:
- 25 pull-ups
-50 deadlifts (135/95)
-50 push-ups
-50 box jumps
-50 "floor wipers" (135/95)
-50 KB clean & press (35/25)
-25 more pull-ups
-- for a total of 300 reps












To honour Mitch, our beat-upon college, gas masks will be optional...

Look at those pecs....

Special Post for New People

You wanted extra to do from home, so here is what you should work on. Cam posted this ages ago:

The Ladder:
5 push-ups
5 air squats
10 push-ups
10 air squats
15 push-ups
15 air squats
20 push-ups
20 air squats
25 push-ups
25 air squats

Remember to sit back during the squats, and keep the knees out. Do this 1-2 times a day.

Remember to take the time to roll out your muscles with a rolling pin.

AMRAP Wednesday!

Changing it up from sprints. After warm-up, we will hit "Death by AMRAP"

Complete as many rounds as possible in the 3 Min AMRAP:

• 3 KBS (heavy)
• 6 Box Jumps (High)

*2 Min Rest between AMRAP

Complete as many rounds as possible in the 3 Min AMRAP:

• 6 Box Jumps (High)
• 6 Thrusters (95/65)

* 2 Min Rest between AMRAP

Complete as many rounds as possible in the 3 Min AMRAP:

• 6 Thrusters (95/65)
• 9 Burpees 

Dying at the end is optional.

Boom.

Tuesday Couplet

Meet for 1800.

AMRAP for 20 mins:
10 Thrusters (65)
10 Pullups

Then flexibility work:
-hold Side Split  on Right Leg for 5 minutes
-hold Side Split  on Left Leg for 5 minutes

It's Annie!!

Monday Lifts

After warm-up:

-Back Squat: 7-7-7-5-5
**Going for technique, not weight
Power Clean: 5-5-3-3-2
Bench Press : 3-3-2-2-1

















Here are some excellent bench press tips, particularly tips 3 (which Vince has showed some of us) and 5.

Dispatch from Petawawa

Ok first things first, watch this video....

Then,

Glad to hear that you guys are hitting it hard at Minto. Things in Pet are what they are..

Good: Amazing Facilities, Great Pool, Hot Tub, 200m Indoor Track, 300 and 50(somthing) outdoor track, , One CrossFit Area, one CrossFit Gym, just all kinds of awesome....  As well CrossFit is growing army wide, tons of people out here are doing it! lots of good looking guys and girls.

Bad: Mod 6 Blows, just not at all fun.

Finally I have been talking with Anne-Marie Young, she is on her way into Winnipeg and is looking forward to the opportunity to train with you guys again. Make sure that  you take full advantage of the oppertuinty to learn from a high level athlete like her!

Other then that take care, Train Hard and Rest.



Oh and Mikel . . . .  I am still furious at you

Handstands

Extra tutorial: handstand progressions. (Cam has posted this before.) Watch, learn, practice.

Saturday Skills

Come for 10

Work on whatever you want, or if you don't have any ideas:

• 30 Bridge Ups  
• Hold Bridge Up  for 2 minutes
• Hold bottom of Skin the Cat  for 1 minute

Easy.

Hero WOD

Warm-Up:
7 Push-up
7 Knees-to-elbows
7 Air squats

WOD: Jack
AMRAP for 20 mins:
-10 push press (115)
-10 KBS (1.5 pood/1 pood)
-10 box jumps (24"/20")

If time (and energy) permits:
OHS, light weight for: 7-7-6-6-5
**We are wanting to build up the core strength, not go for a PR.
 

Wednesday Sprint-O-Rama

Something interesting happened in the world of track & field on 23 Jun: at tie (click for link).

Here's the photo finish.

Track Drills

Then More Warm Up:

20 @ 60%

20 @ 60%

40 @ 60%

40 @ 80%

60 @ 80%

Then Track Wod:

 100 @ 100%

 200 @ 80%

 200 @ 90%

 400 @ 100%

Special Joshie Supplement

As we were discussing, how long should you recover between workouts??? The dudes at Lift Big Eat Big had some thoughts on this (click here for link).

Not really relevant to this post, but hey, I'd hit that...

The Tuesday Tickler

Kickin' it old-school.

Meet for 1800.

After warm-up:

5 Rounds of
10 x Clean & Jerk (135/85)
15 x Box Jump

Monday Weight Lifting

For 1930

Gorilla grip!!

Warm-Up:
Jog
7 Pull-up
7 Knees to elbows
7 Air squats


Lifting:
For all: 5-5-3-3-3
-Deadlift
-Front Squat
-Shoulder Press

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