Happy New Years everyone

CrossFit Edmonton is closed today.

Even Jack Frost is peeking in to see whats going on at CrossFit Edmonton.

5 Rounds of:

Max reps in 2 mins

Clean and jerk  bodyweight
Burpee pull ups

1 min rest inbetween exercises and 3 mins rest inbetween rounds

Post total reps for each exercise to comments

Apparently, CrossFitters are also immune to cold.

Holiday hours: Please note we will be running a 10 am class only today.
Double Under Challenge: To qualify for prizes participates must register under our events page and post daily scores through out the month. Starting Jan. 01 2009!

“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 stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

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, except on the rower where each calorie is one point.

Compare to: 080927

Post score to comments:

Aaron taking a moment to deal with a cramp.

Holiday hours: Please note we will be running a 10 am and a 6 pm class only today.
Double Under Challenge: To qualify for prizes participates must register under our events page and post daily scores through out the month. Starting Jan. 01 2009!

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Compare to: 080821

Post score to comments:

Some say CrossFit is an Extreme lifestyle, well lets take a look at the other end of the spectrum. Video

Holiday hours: Please note we will be running a 10 am and a 6 pm class only today.
Double Under Challenge: To qualify for prizes participates must register under our events page and post daily scores through out the month. Starting Jan. 01 2009!

For Time:

30 Box Jumps
30 Wall Balls, 20lbs, 16lbs
30 GHD Sit Ups
30 Ring Dips
30 Pull ups
30 Kettle Swings, 55lbs, 35lbs
30 Db Squat Cleans, 40lbs, 30lbs
3 Rope Climbs

Post time to comments

Get more done in less time! One hour of CrossFit is all you need.

Boxing Day

CrossFit Edmonton is Closed today.

Enjoy the holidays everyone!

Optional WOD:
AMRAP in 20 minutes of:
5 Burpees
10 Push ups
15 Jumping Squats

Abbey and Jinx in their Santa outfits

Merry Christmas Everyone!

CrossFit Edmonton is CLOSED today.

Optional WOD: Presents for time.

Santa getting ready for his big night with a little CrossFit workout

As many rounds as possible in 20 minutes of:

Max set of pull ups
40 Walking lunges

Post rounds and total pull ups to comments

Why isn’t everyone this happy during pull ups?

We are running Holiday hours in the morning only today. Classes are at 8, 9 and 10am only.
Also, we are closed tomorrow and Friday.

Weighted Push Ups
3-3-3-3-3

1 Rope Climb x5
(legless if possible)

Compare to: 081010

Weighted push ups demand more core strength than just a chest press.

A reminder that we will be closed Thursday and Friday this week and running holiday hours in the morning on Wednesday. Please check our Schedule Page for full details.

For Time:

Double Unders 20-40-60-80-100-80-60-40-20
Burpees 5-10-15-20-25-20-15-10-5

Post time to comments

Coaching is serious business

It’s almost Christmas! Please view or Schedule page for our upcoming holiday hours. We will be running holidays hours this Wednesday in the morning only and closed on Thursday and Friday of this week.

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

Dumbell swing 50, 35 lbs
Split jumps
Double unders

Post time to comments

Shirt reads “Circuit training is for girls, CrossFit is for Hot girls”.

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

9 Hang power snatch 95, 65 lbs
12 Ring push ups

Post rounds to comments

A demonstration of 3 stages of the kipping pull up, the hang, the forward swing and the back swing.

3 Rounds for time of

500 m Row
50 Med ball clean, 20, 16 lbs

Post time to comments

Over 100 people working the med ball clean during a level 1 cert.

Push press

3-3-3-3-3

Compare to: 081008

Post load to comments

15 GHD situp x 5

You know your a CrossFitter when:

1. You tell your girlfriend that you spent your morning with Fran, Cindy, or Helen, and she’s not mad
2. You refuse to eat out any more, because there are no Zone-friendly restaurants
3. You have left a sweat angel on the floor of your gym
4. You are on your last warning for violating your globo-gym’s “no oly lifts” policy
5. “So I think I dig this chick.” “What! How can you say that? You don’t even know what her Fran time is!”
6. You wake up after a night at the tavern, and your pockets are full of napkins with WOD’s that you made up in a drunken stupor (”10,000 kettlebell swings….underwater!”)
7. In your head You’ve power-cleaned your BOSS because you know you could lift him and then some.
8. People give you a lot of room at your gym
9. You understand the meaning of “stomp for power”
10. If you didn’t puke, you didn’t go hard enough
11. You feel sorry for people who read Muscle and Fitness
12. In your trunk, you have: at least one kettlebell, spare running shoes, a med ball, and rings
13. You know that the phrase “That looks easy” is very dangerous in the right context.
14. You talk about Coach, Eva, Brandon, Annie, Greg, etc like they are your best friends
15. Your favorite numbers are 21, 15, and 9
16. You where your CrossFit t-shirt, like a badge of honor
17. You’ve banged your head on a ceiling doing pullups
18. You can use the words “snatch” and “jerk” in a sentence and not giggle.
19. You watch affiliate videos while at work/in class
20. You do everything “for time”
21. In the same day, you’ve broken personal records in deadlifts and sprints
22. You psych yourself up by telling yourself you don’t need to breathe for the next few minutes
23. People accuse you of lying when they ask you how you got in such great shape and you respond that it only take 1/2 hour a day.

“Angie”

Complete for time:

100 Pull ups
100 Push ups
100 Sit ups
100 squats

Compare to: 080922

From this angle, its a long way to the top.

5 Rounds for time of:

1-2-3-4-5 reps of

Deadlift 225, 155 lbs
Thruster 45, 30 lbs Db’s

Post time to comments

Weighted burpees

Note: Please see schedule page for holiday hours.
Double under challenge: Check out our double under challenge starting in Jan. under the events section.

Max reps in 2 minutes at each of the following stations:

Hip Extensions
Box Jumps
Db Hang Power Clean 40lbs
Push Ups
Kb SDHP 55lbs
Wall Ball 20lbs

Post reps of each station to comments

Weight plate overhead lunges

3 Rounds for time of:

250m Row
25 Hang Squat Cleans, 95lbs
25 Burpees

Post time to comments

Not exactly what the medicine balls are intended for… but it works.

Chose your own Hero.

Today you get to chose your own hero workout.
Go for a new PR or try one out you haven’t done before.
Check out the Hero WOD’s here

Post Hero and score to comments

Getting in some socializing during a post WOD stretch.

Clean and Jerk

1-1-1-1-1-1-1

compare to 081031
post loads to comments

6am crew hitting the Man-Makers!

5 rounds for time of:

6 Deadlifts 250lbs, 175lbs
24 Knees 2 Elbows

Post time to comments

Natasha driving hard out of a front squat.

Tis the season for Holiday Hours. View our Christmas and New Years Hours here.

Check out this article that was linked to from the CrossFit.com Affiliate page. Some interesting suggestions… and interesting comments. What do you think?

For Time:

50 Push ups
100 Box Jumps
150 Sit ups
200 Double Unders
250 ft walking lunges
300 m Row

Post time to comments

Step ups with a friend

A reminder that CrossFit Mama’s is now underway on Monday evenings at 5pm. Bring your kids and enjoy a workout!

Also, check out our latest challenge here that starts January 1st. New Years Resolution!

“Cindy”

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

5 Pull ups
10 Push ups
15 Squats

Compare to:081007

Post rounds to comments:

Thanks to everyone who came out and made CrossFit Edmontons 2nd Christamas party a huge success.
(Photo’s done by Sandra Drake)

Saturdays adult class and kids class have been moved to Sunday at the same times.

A few of the smiling faces at CrossFit Edmonton

“CrossFit Total”

Back squat
Press
Deadlift

Score best of 3, 1 rep max attempts for each lift and add them together.

Compare to: 081121

Post total

Read up on the rules here.

CFT Standards

Curious about where your strength stands? Check out the official CFT standards

Christmas party tonight!

7 Rounds for max weight

3 Pull ups
3 Ring dips

Post loads

Max v-sit hold x 7

Post times

Compare: Pull ups 080713
Ring dips 080721
V-sit hold 070625

When there’s no equipment to be found… improvise.

Christmas party- We are looking forward to seeing all who is able to come to the Christmas potluck party Friday night, come and enjoy some Christmas cheer).

Complete as many rounds in 30 mins as you can of:

15 Knees to elbows
15 Kettle swings 55, 35 lbs
15 Push ups
1 Rope climb, 15 ft
15 Box jumps
15 Back extensions
150 ft Walking lunge

Post rounds to comments:

Another creative use for the box jump, a head rest.

Notice: The updated news board section just to the left. Upcoming events, and important information will be updated there regularly.

5 Rounds for time of:

21 SDHP, 95, 65 lbs
9 Handstand push ups

Post time to comments:

Coach Bougie using 95 lbs during last Mondays WOD

Christmas potluck party info:
Date: Dec. 05
Location: #36 Gareth Place, St. Albert
Time: Starts 6 pm
Contact: 780-909-7985
Please R.S.V.P. on the message board and post what you’ll be bringing

Also note that because the party is on Friday night, we will be moving the Saturday’s adults AND kids classes to Sunday at the same respective times.

Complete the following for time:

100 Burpees

Post time to comments

Single arm “Grace” at 135 lbs…impressive.

A Reminder that CrossFit Mamas starts tonight at 5pm. All are welcome.

Christmas potluck party info:
Date: Dec. 05
Location: #36 Gareth Place, St. Albert
Time: Starts 6 pm
Contact: 780-909-7985
Please R.S.V.P. on the message board and post what you’ll be bringing

Also note that because the party is on Friday night, we will be moving the Saturday’s adults AND kids classes to Sunday at the same respective times.

7 rounds for time of:

5 Pull ups
10 Push ups
15 Sit ups
10 Push presses, 45,35lb Db’s
5 Squat Cleans, 135,95lbs

Post time to comments

Working hard on Tabata Push Presses.

A reminder to please post to the message board whether or not you will be coming to our Christmas Party on Friday December 5th. It’s less than two weeks away!