Strength
3x5 Cleans @85%1RM
WOD
Tabata Track
-Run for 20 seconds, stop and rest for 10 seconds, run for 20 seconds, stop and rest for 10, etc...
-Total of 8 working sets (4 minutes of work is all you have to do, mu-ha-ha...)
-Score is distance covered
What a great way to start the day! 5:15am is the perect time to get your machines working!
]]>
Why do we squat? I could tell we squat so the we can search burning buildings, drag victims from vehicles, ski big, arrest criminals and take cover from shots fired, but many of you would say, "Ah hah!! I don't do any of those things. I don't need to squat!!" I would say you're right, unless of course you do any of these other things.
Sit down, lay down, go to the bathroom, pick up anything you've dropped on the ground, pick up your child, change a tire, perform an athletic movement, etc...
I think you know where we're coming form on this. Happy squatting.
Louie Simmons says this about the Back Squat:
When you squat, think about pushing your feet out, not down. That will ensure that the hip muscles are working correctly. Push your knees out the entire time, starting from the moment you unrack the bar. You should feel this in the hips.
Next, start pushing the glutes to the rear as though you are searching for a chair that is too far behind you. Arch the lower back hard and keep the chest and head up. Lean a much as possible to keep the bar in your center of gravity.
To ensure correct bar placement, raise the chest and pull the shoulder blades together. This creates better leverages by placing the bar as far back as possible. However, if you carry the bar too low, it causes you to bend forward and destroys the leverages. The hands should be wide enough to avoid bicep tendonitis. Pull the elbows forward again by contracting the shoulder blades together.
Strength:
Back Squat 3x5 @85%1RM
WOD:
4 Rounds:
10 Pull ups (chest to bar)
10 Front Squats (155/115)
10 Shoot throughs
Trent Sigg displaying powerful hip extension...
]]>
Bruce and Brenda at this years Battle Ready Open. Bruce is eyeing the competition, getting ready to kick ass at next years games.... Go Bruce!
]]>
They gave... Now you can give 17 minutes to them. "17" is the number of minutes I want you to fight for them, to dig deep mentally and physically. Show them how much they mean.
CrossFit Calgary - Fight Gone Bad IV from Amy Lafleche on Vimeo.
]]>
| Thursday 9/2/10 |
| WU with: |
| Dot Drill |
| Strength |
| Flat Bench 8x3 @60%, Weighted Dips 3x15 |
| WOD |
| 1 mile for time |
|
Then: 100 DU
|
One of my favorite shirts!
]]>Wednesday 9/1/10
WU with:
500M Row
Short loop
Muscle Up Progressions
Strength
Cleans 3x5@80%
WOD
Isabel
30 Snatches (135/95)
We say good bye to a couple of friends this week... Katie Mackey is headed to Sweden to play pro basketball. Hopefully, she sends us a postcard! Matt Smith is off to Iraq for a four month deployment. God Bless Matt and be safe!
Skill
OHS 5x3 @70% (If you don't have a max yet, use a weight that you could do 12-15 times)
Strength
3x5 Push Press @80%1RM
WOD
"Angie"
100 Pull Ups
100 Push Ups (Games Standards-Palms lifted off the floor at the bottom of each push up)
100 Sit Ups
100 Squats
From the Crossfit Journal-
Angie represents about 20 minutes of continuous work. Even with the necessary breaks in the pull-ups and push-ups the exertion is largely steady from start to end. For most, the tempo picks up with each new exercise. This workout has a strong aerobic flavor that increases throughout the workout.
]]>
Strength
3x5 Back Squat @80%1RM
WOD
"Diane"
21-15-9 Deadlift (225/160) and Handstand Pushups
]]>On September 25, Crossfit Eaton will be a host for the "Fight Gone Bad 5" fundraiser. Stay tuned for more info on, but with that in mind, we thought it appropriate to hit this WOD almost exactly a month before the fundraiser. Good luck!!
Workout
Strength
8x3 Bench @55% 1RM
3x15 Weighted Dips-Use a weight that you would be able to do 1 set of 30 with. 30 seconds to a minute between sets
WOD
"Fight Gone Bad" (Rules from the Fight Gone Bad 5 Website)
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
To compete in the workout, all participants must complete each of the following:
The four divisions are:
Many of you grew up playing sports or are currently playing sports in a competitive environment. Often, you have to face the same opponent two or more times during the season. The winner in the first contest usually dictates how you feel going into the second. Did you win or lose? How did you perform? If you won, were are you nervous going into the rematch? If you lost, are you hungry for another chance. (If I'd only....) Either way, you can use your mind to your advantage, or could let it beat you down. Be mentally dominate! Leave it out there. No regrets...
Workout
Strength
3x5 Cleans @ 75%1RM
WOD
Grace
*Use the same exact weight you used last week
Results
*RIDCULOUS you guys!
Bruce (65) 1:58
Scott 3:04
Christina 3:55
Ben 5:11
Kevin 1:26
Brandon 1:55
Pat 2:31 Welcome to CF bro!!
Bryce 1:51
Hilary (65) 2:20
Konnie (85) 3:50
Richie (65) 2:15
Katie 4:07
]]>