Three rounds for time of:

50 Double Unders
50 SDHP’s, 65lbs
50 AbMat Sit ups

Post time to comments

This Saturday’s group WOD

How do you like the new look?

Please note today we are running Holiday Hours. Check our Schedule Page for details.

“The Zone Challenge”

Now that we’ve started our Burpee Challenge, I’d like to put out the idea of a Zone Challenge. CrossFit’s diet of choice is The Zone and we have a few clients that follow it. If you are wanting to get more out of your training or see more dramatic results in your fitness goals, you should be on The Zone.

Lets discuss a challenge to try and get more people on board. When should it be? How long should it last? Those of you who’ve done The Zone, is it worth it? Post thoughts to comments.

3 Rounds of:

Max reps in 1 min of:

Med ball clean, 20 lbs, 16 lbs
SDHP, 95 lbs, 65 lbs
Push ups
Sit ups
Weighted step ups, 25 lbs, 15 lbs

Post total reps to comments

A few of the boys finishing up during a recent saturday WOD

CrossFit Social Tonight! (Its still not to late to come, drop by for a quick visit or stay for the BBQ)
Starts 5 pm

Long Weekend: CrossFit Edmonton will be operating with holiday hours Monday Sept. 01

CrossFit Edmonton news flash: We are excited to announce the launch of a new website. Coming Monday!!

Power snatch

3-3-3-3-3

Compare to : 080614

5 Rounds for time of:

Run 400 m
15 foot rope climb, 1 accent
15 Box jumps
15 Lunges

Post time to comments

Ed pulling hard on the last few reps of “Diane”

Customer Appreciation Social!!!

- At the new facility
- Saturday, August 30th @ 5:00 pm
- Hamburgers, Hot dogs and beer provided
- Bring other food item if you like (we’ll have a table set up)
- Bring a lawn chair

Please RSVP in the comments as to whether or not you can come.

long Weekend: CrossFit Edmonton will be operating with holiday hours Monday Sept. 01

CrossFit Edmonton news flash: We are excited to announce the launch of a new website. Coming soon!!

“Fran”

21-15-9 reps of:

Thrusters 95 lbs, 65 lbs
Pull ups

Compare to :080520

CrossFit Edmonton’s coaches Chad and Auty at the Shilo CrossFit Certification last week in Manatoba

Customer Appreciation Social!!!

- At the new facility
- Saturday, August 30th @ 5:00 pm
- Hamburgers, Hot dogs and beer provided
- Bring other food item if you like (we’ll have a table set up)
- Bring a lawn chair

Please RSVP in the comments as to whether or not you can come.

long Weekend: CrossFit Edmonton will be operating with holiday hours Monday Sept. 01

Weighted push up

3-3-3-3-3

Compare to: 080802

“Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments.

Compare to: 080612

Customer Appreciation Social!!!

- At the new facility
- Saturday, August 30th @ 5:00 pm
- Hamburgers, Hot dogs and beer provided
- Bring other food item if you like (we’ll have a table set up)
- Bring a lawn chair

Please RSVP in the comments as to whether or not you can come.

CrossFit Kids: There will be NO kids class this Saturday Aug. 30th. Best of luck with the first week of school. Keep watching for CrossFit kids this fall.

Complete the following for time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments

The view from the new CrossFit Edmonton

Customer Appreciation Social!!!

- At the new facility
- Saturday, August 30th @ 5:00 pm
- Hamburgers, Hot dogs and beer provided
- Bring other food item if you like (we’ll have a table set up)
- Bring a lawn chair

Please RSVP in the comments as to whether or not you can come.

CrossFit Kids: There will be NO kids class this Saturday Aug. 30th. Best of luck with the first week of school. Keep watching for CrossFit kids this fall.

Deadlift

3-3-3-3-3

Compare to: 080805

“Nasty Girls”

3 Rounds for time of:

50 Squats
7 Muscle ups
10 Power Hang clean 135lbs, 95 lbs

Compare to: 080630

More fun with the slosh pipe

Customer Appreciation Social!!!

- At the new facility
- Saturday, August 30th @ 5:00 pm
- Hamburgers, Hot dogs and beer provided
- Bring other food item if you like (we’ll have a table set up)

Please RSVP in the comments as to whether or not you can come.

Today is Day 1 of our Burpee Challenge!!

Today we are starting our 100 day Burpee Challenge. For those of you that frequent our Message Board you may already be aware of this. For those of you that aren’t, we are challenging all CrossFit Edmonton members and anyone they want to bring along to 100 days of Burpees. The full event details are here on our Burpee Challenge Page. Please register at the bottom of the page.

This page is accessible through our new Events page that you may notice in our Navigation bar at the top of the page. This Events page is to inform you of all current and upcoming events for CrossFit Edmonton. Please check it out to see what’s happing over the next few weeks at CrossFit Edmonton.

This weeks discussion is about training certain body parts too frequently. Since we are about to embark on training burpees every single day for nearly a third of a year I thought it fitting. We get many complaints when we happen to prescribe too many leg workouts or too many pull up workouts in one week. Is it wrong to do that? Do we need to spread it out a little more? Please watch this video (wmv) from CrossFit.com today and post your thoughts to comments.

Kettle Swing Warm-up

“Helen”

3 rounds for time of
400m run
21 Kettle Swings, 55lbs
12 Pull ups

Compare to: 080701
Post time to comments

Sandra having fun with the slosh pipe

5 rounds for time of:

100 single unders
30 Push Presses, 45lbs

Post time to comments

The boys hitting the kettle clean and press.

Ring Dips
3-3-3-3-3

“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

Memories since day 1 of CrossFit Edmonton put together by Sandra Drake. Thanks Sandra!

CFE News: Please remember that we are closed for this evenings classes. The morning classes are as scheduled. Also, next Saturday will be our CrossFit Social at our new facility. Full details will be posted on Monday.

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

Med Ball Clean, 20lbs
Wall Ball, 20lbs

Post time to comments

Bougie getting ready for her weighted pull ups.

CFE News: We will be closed this Thursday for evening classes. Thursday morning classes will still run but the Thrusday 5pm and 6pm classes are canceled. Sorry for the inconvenience. Please adjust your schedules to make up for the missed class. Thank you.

Slosh Pipe Grinder

21-15-9 reps for time of:

Single arm kettle bell Clean and Press, left arm, 35lbs
Single arm kettle bell Clean and Press, right arm, 35lbs
GHD Sit ups
Box Jumps

Post time to comments

Three generation of Double Unders at CrossFit Edmonton!

CFE News: We will be closed this Thursday for evening classes. Thursday morning classes will still run but the Thrusday 5pm and 6pm classes are canceled. Sorry for the inconvenience. Please adjust your schedules to make up for the missed class. Thank you.

400m Time Trials x5

2 min rest between sets.

Compare to 071109
Post times to comments

Double Unders and Knee Ups… Doesn’t get much better then that!

Please check out yesterday’s post. We will be starting a “rest day” post on Sunday’s.

CFE News: We will be closed this Thursday for evening classes. Thursday morning classes will still run but the Thrusday 5pm and 6pm classes are canceled. Sorry for the inconvenience. Please adjust your schedules to make up for the missed class. Thank you.

Rest Day

Promoting Community

For those of you who have been around long enough to remember, we used to have a Sunday Discussion post each week. We veered away from a weekly discussion with the start of our Message Board. With this post I am taking a step forward to bring that back. Not only to stimulate discussion but to promote community and give updates as to what’s going on at CrossFit Edmonton.

It is a very exciting time at CrossFit Edmonton now that we are finally in our new facility. The energy is increasing and it’s showing. More and more new faces are coming through our doors these days and I want to be the first to make sure they feel welcome. I know I’m not alone because we have a great community of Crossfitters that make our facility feel like home.

With this post and the revival of our Sunday Discussions I’d like to draw your attention to a few of the current discussions on our message board. The first is our intent to start up a Burpee Challenge next weekend. Please read the thread to see what that’s all about. There are two other threads that have just started that are worth a read as well. One being about Scaling Workouts and the other about Coaching Preferences. I strongly encourage you to catch up on the discussion and post your thoughts. If you haven’t already, you must Register on the message board before you can post a reply.

As for this post specifically, I’d love to hear what you think. Does the idea of weekly discussions/updates appeal to you and will it help strengthen our community? Post your thoughts to comments.

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

20 Double unders
10 Knees to elbows

Post rounds to comments

“Ring of Fire”

It’s a lie. There is no “happy place.” You know what I’m talking about–when you’re in the middle of a WOD and some well-intentioned person says, “Go to your happy place”–well, that’s just bull****. In CrossFit, great performance demands something much deeper, much darker than some stupid old memories of Grandma’s sweater and warm chocolate chip cookies.

Where you have to go is a dark, horrible, dirty place. And you have to learn to stay there, at least for a little while. For a Personal Record, ignore yourself. Just like you ignore a bleeding callus and finish your pull-ups at the end of “Fran”; ignore the mental pain and drive on.

Shut off the part of your brain that loves you and turn on the part of your brain that doesn’t like you so much. For outstanding achievement, learn to bypass the Happy Exit and head straight into Hell, because hardly anybody gets a PR with a smile on their face. The smile usually comes after the effort.

A PR is often won with anger and fear and sometimes downright self-immolation. People don’t like to admit that, but it’s true. You find a bad place and you stay there, for a little while. You go down, down, down into that “burning ring of fire” that Johnny Cash sang about, down into the fire you could see in Muhammad Ali’s eyes, down until you don’t even hear your own groans, or any of the people around you in the WOD.

You go down into the parts of your soul that nice people don’t talk about. You go there. And then here’s the really great part: when it’s over, you come back again. To the surface. To the happy place. You emerge back into the light–and you’re a better person because of it. You forced yourself into a personal hell and you walked back out again. That’s the difference between a “really good workout” and a PR in a CrossFit WOD. That’s also the difference between just existing and really living life.

So, what works best is to go straight into the pain. Don’t try to mitigate, rationalize, forget, or in any way distract yourself from the pain. Go straight into it. And learn to live there, at least for a little while. Go get a PR.

(Text by Lisbeth Darsh/Intellectual Property of www.crossfit.com.)

Front Squat

3-3-3-3-3

compare to: 080722

10 rounds for time of:
10 Pull Ups
10 Ring Dips

compare to: 070910

CrossFit at our wedding.

Complete for time:

100 Squats
5 Clean and jerk, 115 lbs, 80 lbs
75 Squats
10 Clean and jerk
50 Squats
15 Clean and jerk
25 Squats
20 Clean and jerk

Post time to comments

Chad at the bottom of a 230 lbs squat clean

Pull up

3-3-3-3-3

Compare to :080724

4 Rounds for time of

400 m run
25 Hollow rock, 20 lbs med ball
25 sit ups

Post time to comments

First handstand push ups in the new facility. Looking good ladies!

“Diane”

21-15-9

Deadlift, 225 lbs, 155 lbs
Handstand push ups

Compare to: 080317

Post time to comments:

The 8 o clock class rockin “G.I. Jane”

CrossFit Social- Saturday August 30th CrossFit Edmonton will be hosting a customer appreciation BBQ social at the facility. Further details will be posted closer to the event.

Hang Power clean

3-3-3-3-3

“G.I. Jane”

100 Burpee pullups for time

Post loads and time to comments

Default pull up bars

10 Rounds for time of:

10 Single arm power hang snatch 40 lbs Db, 30 lbs Db (switch arm each round)
10 Kettle swings 55lbs, 35 lbs
3 Hill sprints

Post time to comments

Good luck to Tom in his pursuits over the next couple months. Tom showed great improvements during the short time he trained at CrossFit Edmonton and we are looking forward to him joining us again in the future for a WOD.

CrossFit Social- Saturday August 30th CrossFit Edmonton will be hosting a customer appreciation BBQ social at the facility. Further details will be posted closer to the event.

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

1 rope climb
5 Ring dips
10 Deadlifts, BW
15 Box jumps

Post rounds to comments

Patti hitting the pull ups hard.

Press

3-3-3-3-3

Compare to : 080701

“Jeremy”

21-15-9 reps of:

Overhead squat, 95 lbs, 65 lbs
Burpees

Last Saturdays class was a great success with 5 guests

Complete the following for time:

Run 1000m
Row 1000m
Run 800 m
Row 750m
Run 400 m
Row 500 m

Post time to comments

21.5 inches will help to make up a year and a half of jumping a 19″ box.

CrossFit Kids: For all parents interested in CrossFit Kids this fall please suggest 1 week day and time that would work the best for you as well as a suggestion for a Saturday or Sunday class. Thank you

Deadlift

3-3-3-3-3

Compare to: 080716

4 Rounds of max reps in 1 min. of the following:

Back squat 135 lbs, 95 lbs
Pull ups
GHD sit ups

Rest 20 sec in between stations.

Post total reps to comments

A demonstration of knee tracking in line with the toes during a squat.
(Photo from CrossFit.com)

CrossFit Kids: For all parents interested in CrossFit Kids this fall please suggest 1 week day and time that would work the best for you as well as a suggestion for a Saturday or Sunday class. Thank you

CrossFit Edmonton is Closed for the long weekend.

Some of the crew being inventive during warm up.

-Whats your favorite and least favorite CrossFit exercise or bench mark WOD?_

Post to comments:

Weighted push ups

3-3-3-3-3

Partner Tabata Mash up

Clean and jerk, 95 lbs-M, 65 lbs-W
Squats

Post loads and total reps to comments

Every time you do CrossFit a sweat angel gets its wings

Long Weekend News: We will be CLOSED Monday, August 4th.