“Barbara”

5 rounds, each for time of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

The Jumping Pull Up is an excellent progression exercise to build strength for a strict body weight pull up.

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Deadlift 5-5-5-5-5
Chest Press 5-5-5-5-5

Post loads to comments.

“The wieght of the bar is transferred to the arms through the shoulder blades, and it just so happens that when the correct deadlift position is assumed, the shoulder blades???not the front of the deltoids???are in fact directly over the bar in a line perfectly plumb and vertical to the bar.”
Taken from Mark Rippetoe’s article in the november issue of the CrossFit Journal.

Pull Up Ladder and,
Back Squat    5-5-5-5-5

The Turkish Get Up is an excellent example of
a movement pattern with full body integration.
Post number of Minutes for Pull Up and Load for Squat.

“Michael”

3 Rounds for time of:

Run 400m
50 Sit Ups
50 Back Extensions

Pull phase of Dumbell Snatch technique
Post time to comments.

Fun Day Friday!!

Warm-up and Cool-Down Clinic.

Cool-Down after yesterdays WOD!

Post thoughts to comments.

Complete as many reps as possible in 1 minute at each station. Clock runs continuously for 3 rounds with a 1 minute rest between each round.

Push Press – 95lbs
20′ box jump
Sumo Deadlift High Pull – 95lbs
Wall Ball – 20lbs
Sit Ups

Post total reps in each round to comments.

15-12-9-6-3 reps of:
225 pound Deadlift
Single arm Ring Row

Post time to comments.

6 rounds for time of:

10 Push Press – 45lbs
10 Glute-Ham sit ups
1 lap of obstacle course

Post time to comments

Three rounds for time of:

50 Double Unders
21 Dumbbell Cleans – 40lbs
12 Pull Ups

Post time to comments.

“Triathlon”
5 min Bike – 30s on, 30s off
600m Run – Sprint back wall
50 Sumo Deadlift High Pull, 45lbs

Post Time to comments

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Deadlift 5-5-5-5-5 and,
5 rounds of Dips for Max reps
Post Load and Reps to Comments

The website is now complete. Tell us what you think!

The workouts look impossible! Is this for me?
CrossFit Edmonton offers a progressive introduction to CrossFit programing. With 5 different levels to work within, CrossFit can be done by anyone from beginner to advanced athletes. The goal is to work with your own relative intensity to get the best workout you’ve ever experienced. Our experienced staff will show you exactly why CrossFit is for you.

How do I start?
The best way to learn what CrossFit is and how it’s different from anything else you’ve ever done is to try it. We offer a free one hour intro session that introduces you to CrossFit training. This session can be booked by emailing info@crossfitedmonton.ca.

What’s the WOD?
WOD is “Workout of the Day.” The great folks at CrossFit Edmonton post a new workout for each day. This creates the most variety for maximizing advancement in your fitness levels and keeping your interest high.
Some insight and thoughts on how the WODs are written:

• The WOD descriptions are very literal; don’t read into them. If it says “squats” it means bodyweight (aka “air squats”) – no added weight, unless it says back squats or front squats.
• A “rep” or repetition is one iteration of a movement. One bench press, one squat. A “set” is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it’s a timed WOD, you want to rest less.
• Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a “set of one” aka a “single.” This few reps indicates maximal load, and indicates longer rest times.
• Back to literal: if the WOD says 21-15-9 reps of bench and pullups, this means you do 21 reps of exercise 1, followed by 21 reps of exercise 2. Now do 15 of the first, 15 of the second and finally 9 of the first, 9 of the second.
• Most likely you will be breaking the 21′s and 15′s (and maybe the 9′s) into subsets, aka “partitions.” This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.

Here’s some insight from Coach on the intent of CrossFit:

“CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes’ even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can’t punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world’s most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion.”

What if I can’t use the prescribed weight?
CrossFit Edmonton uses an appropriate scaling system that allows all individuals to participate in the WOD’s. Each grade is designed to challenge individuals based on their competence in CrossFit training. Sticking with the focuses of each grade will lead to an effective progression to an improved fitness level with optimal results and minimal risk.

Is the WOD Enough? Should I do more?
Part of the CrossFit philosophy includes pursuing/learning another sport or activity, and many Crossfitters are also martial artists and competitive athletes in a variety of disciplines.

However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary “sport.”

If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.

What about abs? We never do crunches…
Abs (“the core”) work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the O-lifts, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches. Additionally, the standard CF warmup includes 3×10-15 “situps” and those can be whatever you desire, although the full-range glute-ham situp is recommended.

Where can we find the CrossFit Edmonton Documents we need?

Right here:

• Technical Grade Requirements
• Weight Scale
• Policies
• Programs at CrossFit Edmonton
• Referral Rewards Program
• Prices
• Performance Level Requirements
• Home Made Rings

St. Albert Location
#120, 71 Corriveau Avenue (inside Athlete’s Nation)
St. Albert, AB
(780) 909-7985
General Inquiries
info@crossfitedmonton.ca
Auty Brooks
auty@crossfitedmonton.ca
Chad Williams
(780) 909-7985
chad@crossfitedmonton.ca

Directions
View us and get directions to us with Google Maps Here.

Your First Session is a FREE one hour personal intro to the CrossFit program so come and see what it is all about. The only way to understand it is to do it! Please Contact Us to set up an appointment.
All Monthly memberships are based on group training sessions. All sessions are 100% instructed and supervised with lots of individual attention. Ask us how you can begin your CrossFit training for Free!!

Fundamentals Course

The Fundamentals Course is a 4 session course that teaches you the basics of CrossFit and prepares you for the Group training sessions. Completion of the Fundamentals course is a prerequisite for all Group classes.

Monthly Training Packages

Pre-pay for 3 months and receive an additional 5% off.
Pre-pay for 6 months and receive an additional 10% off.
(all sessions are valid for one month.)
(all prices are subject to GST.)

Couples and Family Training Discounts

Personal Training

Holiday Hours

Holiday Hours are 8am, 9am, and 10am classes
with evening classes at regularly scheduled times.

(morning schedule)

• 6 years in the fitness industry
• Certifications from NAIT, National Academy for Sports Medicine, Canadian Society for Exercise Physiology, Level 1 CrossFit.
• 2.5 years CrossFit experience
• CrossFit Level 1 Certified Trainer

CrossFit Achievements

• Fran: 3:29
• Diane: 8:52
• Helen: 9:48
• Cindy 22 2/3 rounds
• Lynne: 67 Pulls, (104 Kipping), 38 Push 185lbs
• 500 m row: 1:32
• Deadlift: 363 lbs
• Bench press 255 lbs
• Overhead press 165 lbs
• Back squat: 330 lbs
• # of strict pull ups: 24, # of Kipping pull ups: 49, # of consec. mu’s: 12
• Vertical jump: 27.5 inches
• Squat Clean: 110 Kg
• 40 yars dash: 5.22 sec
• Linda (Deadlift – 270 lbs, BP – 180 lbs, Squat clean – 135 lbs) 28:32
• Box Jump: 57.5 inches

Personal Fitness Mission:
Gain experience, strength and ability in as many modalities of fitness as possible.

Motto: Who ever dies with the most reps wins!

Chad Williams

• 8 years in the fitness industry
• Bachelor of Kinesiology degree from University College of the Fraser Valley
• 3rd Degree Black Belt in TaeKwon Do
• 2.5 of experience with CrossFit programing
• CrossFit Level 1 Certified Trainer

CrossFit Achievements

• Fran – 5:15
• Diane – 6:20
• Helen – 9:06
• Karen – 8:52
• Elizabeth – 8:29 (power clean)
• Nasty Girls – 10:48
• Cindy – 18 rounds
• Nancy – 18:40
• Lynne – 61 Pull, 53 Push 175lbs
• Michael – 22:42
• FGB – 310
• 500m row – 1:36
• Deadlift – 340lbs x3
• Back Squat – 319lbs
• Front Squat – 231lbs x3, 253 x1
• Bench Press – 285lbs
• Push Press – 165 x5
• Push Jerk – 253×1 (back), 220×1 (front)
• Clean 220lbs x1, Hang Clean 215lbs x3
• Weighted Pull Up – 121lbs
• Vertical Jump – 30.5 inches
• Consecutive Pull Ups – 18(strict) 30(kipping)
• Consecutive Muscle Ups – 10

A little bit about myself
I am very passionate about what I am doing. I think that fitness and health should be a major part and concern in everyones lives and I love to help people adopt that same principle. Many people come to me wanting to change some sort of quantitative value about their bodies or because they feel exercise is something they should be doing. I try to encourage a shift in that perspective to one of enjoyment of exercise. Being active because you want to be and because you like to be not because you think you should be.

I was introduced to CrossFit in late 2005. I tried it for a bit but then felt it wasn’t for me. It wasn’t going to bring me to the physical goals I had at the time. Shortly after I stopped the CrossFit training I came across the CrossFit foundations article. Reading this completely change my perspective on training and physical fitness. Using my education as a guide I quickly realized the superior benefits that CrossFit had over all other training modalities. Their program is based on proven results and more importantly, the human body. I’ve been training CrossFit ever since and will never go back. I can honestly say that it’s taken me to new levels of fitness that I didn’t even know existed.

Motto: Enjoy the moment. It’s all we ever have.

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CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We???ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don???t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

We also publish the CrossFit Journal designed to support the CrossFit community detailing the theory, techniques, and practice used by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.

We offer seminars, trainer certifications, and training and regularly provide consultation services to athletic teams, coaches, and police and military agencies throughout the free world.

CrossFit Edmonton

CrossFit Edmonton offers progressive learning in a motivating environment. We encourage a community spirit where everyone participates and contributes to the enjoyment of exercise. CrossFit training is very effective by utilizing natural movement patterns that show proven results. At CrossFit Edmonton you can get fit and have fun doing it!

At CrossFit Edmonton you will experience the benefits of personal training but at an affordable group price. Each time you come in you will participate in a new and exciting workout for that day. We have a fun group environment that is a great motivator to push you to a new level of fitness.

Our facility is completely private so you won’t have to wait for any equipment to become available. Our friendly staff will demonstrate every exercise that you may not be familiar with and supervise you throughout the entire work out to make sure you maintain proper technique.

Come in and enjoy the fastest growing fitness program in North America!

(See our article in the Edmonton Journal)