“Med. Ball Ultimate”

Team game using medicine ball with a CrossFit twist

Partner tire flip with 350lb tire

**News** CrossFit Kids starts next saturday at 9am. A new Adult class will also start on Saturdays at 8am. Please make sure you get and fill out the kids information forms for the first session. Payments accepted at any time.

This week in the discussion we would like to see your creative sides. We want to see what kind of workout you can come up with. This is your chance to create a fun and exciting CrossFit workout.

In the comments please post your workout creation with all details. It must include the exercises, weights (your level and we’ll figure out the scale), reps, rounds, time or other focus. It can be a Blender, Chipper, Grinder, game, obstacle course… Make it how you would like it! We will do our best to include acceptable workouts in the weeks to come. (laying on the mats for time would not be considered acceptable!) They will be named after the creator as a new benchmark! Let your creativity flourish!

“Technique Clinic”

Technique practice for Squats, Deadlift and Overhead Press progressions

Breezing through the Obstacle Course on Saturday

“Odd Objects”

Lift, Carry, Push, Pull or Drag 5 objects one length and back.
10 rounds for time

Post time to comments

Front squat technique usind single dumbell during “Chad”

Chest Press
5-5-5-5-5

5 rounds for max reps of GHD Single arm press with rotation, 30 lbs

*image unavailable*
Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. “Mechanics,” then “Consistency,” and then “Intensity” – this is the key to effective implementation of CrossFit programming.

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target.
Sumo deadlift high-pull, 75lbs
Box Jump 20″ box
Push-press, 75lbs
Kettle Swings, 55lbs
There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Annie, Zach and Hollis doing TFGB at CrossFit HQ. Watch the video here.

Site News: We have added a page to our website titled “300″ the movie. CrossFit is the method used to train the actors in the movie “300″ so we’ve added a little info about it. The movie has been generating a lot of interest for new people to try CrossFit training.

Also check out our new link called Sport of Fitness to a good video demonstrating the “motivation” of CrossFit Workouts.** Warning** (video uses course lauguage. Viewer discretion advised)

Did the cast of 300 train with CrossFit?

The short answer is yes and no, mostly yes. Watch the 300 Training Video

We???ve had a few folks call or come by CrossFit Edmonton who have somehow discovered a connection between CrossFit and the training of the 300 cast by Mark Twight of Gym Jones in Salt Lake City, Utah. Like everyone exposed to it, Mark Twight has put his own special spin on CrossFit, but the main ideas and the essence of his current training method remain CrossFit. Even though he has had a “falling out” of sorts with Coach Glassman (the founder of CrossFit) he still accredits his accomplishments and advancement in training to CrossFit.

Mark Twight is an extremely accomplished endurance alpinist, and author of several books on training for mountaineering events. He was an advocate of long, slow endurance training and high carb, low fat diets until he discovered CrossFit, attended a few CrossFit seminars, and become (temporarily) a CrossFit affiliate. CrossFit turned his world upside down, and he became an advocate of short duration, higher intensity workouts, and low carb, higher fat diets.

Here???s what Twight has said about CrossFit in issue 19 of the CrossFit Journal, “What Is CrossFit?” (Free Download)

“You can talk all you want about being in good shape until you do a few CrossFit workouts. And then you
will realize — like I did — that what you have been doing is likely training strong points, rarely working on weak points, and training efficiency to such a degree that the workouts you do are less effective than they might be if you mixed energy modes, duration, and types of work.
You probably know something about climbing-specific training because of books like Ex Alp, Clyde???s book, Dale???s book, and maybe Will???s. But none of this will prepare you for what is to come if you make even the slightest effort to follow CrossFit. Coach invited me to CrossFit HQ for an instructor seminar. I was the weakest guy in attendance, by at least 50% during every workout we did over the three days. Those days changed my life. I could ???what if???? my old training program and all the years I missed when I thought I was fit but I was nowhere near my potential but the key is to move on when you know that something better is out there, without second-guessing. I don???t believe I will find anything better than CrossFit for developing power, endurance, lactate tolerance, stamina (local area endurance), balanced muscle groups, efficient neurological pathways (in the context of movement), etc. The bottom line: I started toying with the CF protocol last April without truly understanding it. I improved in some diverse areas of fitness but had not seen the light or my own potential yet. I went to CFHQ 1 December. Since then I have lost 12lbs, leaned out, and I am approximately 25% stronger across the board without significant negative effect on endurance despite the short duration of our workouts (nothing longer than 25 minutes, with the norm being half that or less).”

Here???s what Twight has said about CrossFit on his own website:
???In December of 2003 I attended an Instructor Certification course at CrossFit headquarters to learn more about what I had been dabbling with during the previous six months. I went there fit, secretly confident but I was destroyed by each and every fitness challenge presented. Humbled, ego thought we should have a ???soloing on loose rock??? contest but pragmatism held sway and I poured ego from my cup, which meant it could be filled with the knowledge and experience that hid in every nook and cranny of that small gym in Santa Cruz.???

If you would like more information about the methods used to train the “300″ crew and the program that the Canadian Military is now using exclusively to train its personnel, please contact us at info@crossfitedmonton.ca.
The majority of the above information was taken from http://crossfitatlanta.typepad.com

You can also see our recent article in the Edmonton Journal.

“Michael”

3 rounds for time of:

800m Run
50 Back Extensions
50 Sit Ups

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Working hard to get all the way down to the ball

The Coaches at CrossFit Edmonton have many things that motivate and inspire us to provide the best service we can and to do our best at all of our workouts. A few of these things include videos like “Nasty Girls” (which many of you may have seen), the free hugs video on You Tube, the intensity video which is linked on our main page, and also a new link on our main page called “Inspiration”.

We would love to know what inspires and motivates you? What gets you through your day and what drives you to your best level of fitness you’ve ever achieved? Is it pictures, quotes, movies, friends or family? If you can please write the quotes, tell the stories, provide links to the videos or email us pictures to info@crossfitedmonton.ca that we can upload for you into the comments. We try to pass on our inspirations and we’d love to pass on yours.

Please post thoughts to comments

“Obstacle Course”

As many rounds as possible in 20 minutes

Post rounds to comments

Chad’s initial tests of the new parallettes

Team Barbell Relay!

Complete as many rounds as possible in 20 minutes

Post team members and rounds to comments

Thrusters and modifications with “Red”

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8 rounds for time of:

Farmers Carry 1 length, 150lbs (there)
10 Slam Balls, 20lbs
Farmers Carry 1 length, 150lbs (back)
10 Deadlifts, 135lbs

Post time to comments

Coaches of CrossFit Edmonton spent the afternoon of March 21 with Jen on the corner of Jasper and 102st giving out free hugs. Watch the inspiring You Tube video here.

Website Note: We’ve had increased blog spam as of late and have therefore increased spam filtering. If you notice your comments don’t get posted please notify Chad by email at chad@crossfitedmonton.ca. Thank you.

3 rounds for time of:

15 Knee Ups
20 Back Extensions
25 Kipping Body rows
30 Double Unders

Post time to comments

Excellent ‘chin-to-floor’ depth on every push up during “Cindy”

10-9-8-7-6-5-4-3-2-1 reps of:

45lb Dumbbell Power Clean
20lb Wall Ball Shots
20″ Box Jump
45lb Overhead Press

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Kim helping Chad with some ice shortly after his new PR on deadlifts

“Cindy”

Perform as many rounds as you can in 20 mins of:

5 Pull ups
10 Push ups
15 Squats

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Thanks to eveyone for making Saturdays workout our largest group class yet!

???Chad???

For time:

Run 400m
25 Deadlifts – 50lb Db???s
Run 400m
25 Thrusters – 45lb Db
Run 400m
25 Front Squats – 50lb Db
Run 400m
25 Push Presses – 45lb Db
Run 400m

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Post time to comments

Showng great form on a “Turkish side crunch” during Thursday’s WOD

One of the largest components of CrossFit is a strong sense of community. You can look world wide to find CrossFit affiliates and all will be willing to help out others without hesitation. At CrossFit Edmonton it is one of our primary missions that all members feel that they are a strong part of our community. We feel that anyone and everyone is welcome in any class and should rightfully feel that way.

To try and encourage this sense of community even further we would like to start a monthly social event for all of our members and their families. Our thoughts so far is to have CrossFit Edmonton dinner or event on the first Tuesday or Wednesday of every month. These days because it would be easier to make group reservations. The discussion this week is what times during the week would be best for you and also what types of activities you’d like to do. Please post your suggestions and interest to comments.

Complete a max set of pull ups directly after a set of back squats.

Back squat
5-5-5-5-5

5 sets of max pull ups

Post heaviest weight for back squat and total number of pull ups to comments:

Good form on a hollow rock press up!

3 Rounds for time of:

50 feet Overhead Lunge, 45 lbs
5/side Turkish side crunch, 30 lbs
50 feet Overhead Lunge, 45 lbs
50 Hollow rocks, 45 lbs

Post time to comments:

Coaches, testing out the paralettes.

“Linda”

10-9-8-7-6-5-4-3-2-1 for time:

1.5 Body Weight Deadlift
Body Weight Bench Press
.75 Body Weight Clean

Post Weights used and Time to comments

Great effort on Saturday’s Tabata workout

4 rounds for time:

21 SDHP, 95lbs
12 Pistol Whips
1 Length MB carry
21 Push Ups
1 Length MB carry
12 Overhead Press, 95lbs

Post time to comments

Couple “friendly” competition

50???s Chipper

50 Box Jumps, 20???
50 Jumping pull ups
50 Kettle swings, 55 lbs
50 Walking lunges
50 Push presses, 45lbs
50 Knee ups
50 Back Extentions
50 Wall Ball shots, 2o lbs
25 Burpees
50 Double unders

Compare time to 070118

Post time to comments

Coach’s visit to CrossFit Edmonton last Wednesday

This discussion we would like to know what is your favorite part about CrossFit Edmonton. What do you and enjoy and what is it that keeps you coming back. Anything from the variety of workouts to the amazing fitness gains you’ve experienced to the charming and fun staff! Please give us a sentance or too about why you do CrossFit and what you love about it.

Our pride is in the satisfaction of our clients and we want to know what makes you happy so we can keep doing that in the future. Thanks for your feed back, we greatly appreciate it.

“Tabata something else”

Pull ups
Push ups
Sit ups
Squats
Post # of reps for each series to comments

Making of the Parallettes

5 rounds for time of:

10 Single arm Db hang split snatch, 45lbs
10 Back Extensions
1 length Med ball throw and chase
10 sec hold on Parallettes

Post time to comments

The new Parallettes at CrossFit Edmonton

50-40-30-20-10 reps of:

Back Squat, 45lbs
Double Unders
Prone Med Ball Pass, 7kg

Post time to comments

Coach and Nicole visit CrossFit Edmonton

Dead lift
5-5-5-5-5

Pull up
1-1-1-1-1-1

Post load to comments:

Good depth in Overhead squat, however more lumbar arch is required for an optimum position.

As many rounds as you can in 20 min of:

100 m sprint
10 Hollow rocks, 50 lbs
10 Hammer hitz

Post rounds to comments:

Coach Glassman and Nicole demonstrating dead lift technique.

CrossFit Kids is ready to start! Our first 8 week session of CrossFit Kids will be starting on Saturday April 7th. It will run for 8 consecutive weeks with the last session being Saturday May 26th. Ages for the program will be from 7 to 14 years inclusive.
A list will be made by the coaches at CrossFit Edmonton but by replying your interest and numbers to this post we will add your name to the list. Please tell us name and age of your children. Cost information is available at CrossFit Edmonton and non-members are welcome. Class will be limited to 15 kids so sign up today!

4 Rounds for max reps of :

Overhead press 95 lbs
Push press 95lbs
Push/Split Jerk 95 lbs

Post reps to comments:

“Large FBG” on Sat indused CrossFit fininshing pose for many.