Turkish Get Up
3-3-3-3
compare to: 080718

“Karen”
150 Wall Balls for time
compare to: 080606

The Nominees for the best “Grimace Face” during FGB III

At our movie night we be promoting Zone favorable treats. Please check our message board and post what you can bring to the event.

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

Kettle Swing 45lbs, 35lbs
Walking Lunge
Double Unders

Post time to comments

Kids never cease to amaze… FGB in jeans!

Don’t forget! Next Friday we celbrate our 2nd birthday of CrossFit Edmonton with a Movie night! Post family friendly movie suggestions on our message board.

1 Tabata set of each of the following:

Plank Push Ups
Hollow Rocks 30lbs, 20lbs
AbMat Sit Ups
Burpees

Post total reps for each round of each exercise

Chris and Vadym taking a short rest during FGB on Saturday.
We are still missing a few peoples scores from the event. Please make sure you post your scores to Saturday’s comments. We will be posting overall standings this week.

We had 46 participants on Saturday and as a team raised over $4200 for Prostate Cancer. Great work everyone!

Congratulations to everyone who participated in yesterday’s Fight Gone Bad Fundraiser for the Prostate Cancer Foundation. We had a great turn out and as a community raised over $4200! We have uploaded pictures of the event to our online gallery here. Feel free to download any pictures you’d like and also upload any that you may have taken personally. Also, we’d like to receive everyone’s final score from the day. If you can’t bring in your original sheet, please post your score to yesterday’s comments or email them to info@crossfitedmonton.ca. Thank you.

120% at FGB III

For today’s discussion, please post your personal experience of the event and/or how we can make it bigger and better next year.

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.

Class starts at 10 am,

- Class D will run first and we will fill the remaining stations with subsequent classes, participants not working out in the first heat will help rep count, then we will switch and the remaining participants will run in the second heat while first heat participants rep count.

A Big thanks to everyone who helped raise donations and donated personally. CrossFit Edmonton is very proud to have played a part in this years “Fight Gone Bad” event and we couldn’t have done it with out you.

Good luck every one!!!! GET SOME!

Ring Dip

3-3-3-3-3

Compare to:080821

5 rounds for time of:

15 Box jumps
15 Med ball cleans, 20 lbs, 16 lbs
15 GHD Sit-ups
15 “Front support- L -sit raises”

Post time to comments.

Cam showing us a solid L-Sit while supported on the rings.
Photo Courtesy of CrossFit Central Edmonton

CrossFit Edmonton: We are looking forward to seeing everyone out for our “Fight Gone Bad” event tomorrow at 10 am!
Remember: 9 am class has been pushed back to 10 am.

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Men use 40 lbs db’s and women use 25 lbs db’s. Use one of the db’s between the ankles or legs for pull ups.

We were happy to have “Charlie Brown” visit Crossfit Edmonton early last week.

Saturday class: Saturday Sept. 27 class will be held at 10 am till 11 am in line with our grand opening event.
Grand Opening: All participants have to register on our website under the events page.

Deadlift

3-3-3-3-3

Compare to: 080825

3 Rounds for time of:

Run 400 m
15 Thrusters, 115 lbs, 75 lbs
50 Double unders

Post time to comment

A variety of ways to perform a weighted push up

Saturday class: Saturday Sept. 27 class will be held at 10 am till 11 am in line with our grand opening event.
Grand Opening: All participants have to register on our website under the events page

“Grace”

30 reps Clean and Jerk, 135 lbs, 85 lbs

Compare to: 080710

Post time to comments

Coaches WOD after the Saturday class (“Filithy Fifty”, aka “50′s Chipper”)

Saturday class: Saturday Sept. 27 class will be held at 10 am till 11 am in line with our grand opening event.
Grand Opening: All participants have to register on our website under the events page

Squat thearpy

3-3-3-3-3

“Angie”

Complete for time:

100 Pull ups
100 Push ups
100 Sit ups
100 squats

Compare to:071217

David diggin’ out of the bottom of a front squat during “The Bear Complex”

4 time trials of:

20 Pull Ups
40 Thrusters, 30lb Db’s
60 Sit Ups

You have 5 minutes for each round. If the round is incomplete when the 5 minutes are up you must start the next round. Use less weight if needed.
Post individual time for all 4 rounds to comments.

Who loves overhead squats!

Front Squat
3-3-2-1-1-1

compare to 080815

“Bear Complex”

7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 rounds to find you max weight.
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.

Hitting the Muscle Ups at 6am!

A little info on how far this FGB III Fundraiser really goes:

This was what Fight Gone Bad did in 2007.

63 affiliates
891 Crossfitters
4200 donors

Raised $283,326.

With 10 days to go until Fight Gone Bad III, this is the count.

As a group your goal stands at $847,000

Total raised – $247,618 (so far)
Affiliates – 178
Crossfitters – 1570
Donors – 4331
(info provided by Athletes for a Cure)

This is our first year for this big cuase but I’d still like us to make a big impact. Let’s make this a community event and invite out anyone we can to support Prostate Cancer.

Pull up
1-1-1-1-1

compare to 080813

“Nate”

AMRAP:

2 Muscle Ups
4 Handstand Push ups
8 Kettle Swings, 2 Pood (72lbs)

Post rounds to comments

The new Records board. Get on it!

We still need 4 more members for our FGB fundraising team. One and a half weeks left and we’ve already rasied over $2,000 for prostate cancer! Keep up the great work team! Please make sure you are also registering for the event on the Grand Opening Page.

3 Rounds for time of:

800m run
25 Deadlifts, 225,155
25 Burpees

Post time to comments

A little post Fran PR celebration! Check out our new PR board next time you’re in.

Our Grand Opening fundraiser is in less than two weeks and we are still a long way from our goal. Please register for the event and invite your friends and family to check out our new place!

“Fran”

21-15-9 reps of:

Thrusters 95 lbs, 65 lbs
Pull ups

Compare to :080828

Kids showing sympathy for their fathers recovery…

Our Grand Opening is only two weeks away. We still need 10 more people to register for our team and help us reach our donations goal. Sign up and get sponsored!

“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments

Enlarge image

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Courtesy of CrossFit.com

CFE News: Today is day 1 of our 8 week Zone Challenge! Visit our Zone Challenge page for full details and use our Zone thread on  the message board for help throughout the challenge.

For everyone staring the zone challenge tomorrow here is a great resource to help you get started: CF Journal #21.

Over the next 8 weeks you can share recipes, advice and experiences on our message board via “The Zone” thread. This challenge is to educate you and make you all aware that our nutrition is an integral part of our success. Stay focused and remember you are only as far away from the zone as your next meal.

Read and post thoughts to comments:

“Understanding CrossFit” by: Greg Glassman

Complete 1 Round on the minute every minute for 20 mins of:

6 Split jumps
8 Squats
10 “High Knees”

Perform rounds with 25 lbs, 15lbs of resistance.

Post total rounds completed successfully.

Come out and join us for a Saturday WOD!!!

Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts on Monday! And our Grand Opening FGB Fundraiser is closing in! Get registered for our team A.S.A.P and start raising donations for the cause. Also CrossFit Edmonton is hosting movie night, in celebration of its 2 year anniversay on Oct 10th at 8:30 pm.

Press

3-3-3-3-3

Compare to:080807

5 Rounds for max reps of:

Weighted push up, 45 lbs, 25 lbs
Deadlift, 225 lbs, 155 lbs

Post total reps for each exercise

Chillin’ on the couch at CrossFit Edmonton

Zone Challenge:

“Any nutritionist can tell you how many grams of fat there are in a serving of food, or how many calories a meal provides. But optimal health is not a consequence of counting calories. It’s based on an understanding of the complex hormonal responses that are generated every time you open your mouth to eat. Once you understand these hormonal responses, many of the conceptions you have about human nutrition may be seen to be totally false. Food is the most powerful drug you will ever encounter. Learning how to control hormonal responses to food is your passport to entering and staying in the Zone.” – Taken from “Enter the Zone” by Dr. Barry Sears.

The Zone challenge starts on Monday! Are you ready? Check our message board for information.

“Josh”

Complete the following for time:

21 Overhead squats
42 Pull ups
15 Overhead squats
30 Pull ups
9 Overhead squats
18 Pull ups

Compare to:080527

A fellow Edmonton CrossFitter, working his skills on the rope as a part of his training regime for work.

Register now! www.crossfitedmonton.ca under the events page

Back Squat

3-3-3-3-3

Compare to: 080627

“Michael”

3 Rounds for time of:

800 m run
50 Sit ups
50 Hip extensions

Compare to: 080528

Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts in 5 Days! And our Grand Opening FGB Fundraiser is closing in! Get registered for our team A.S.A.P and start raising donations for the cause. Also CrossFit Edmonton is hosting movie night, in celebration of its 2 year anniversay on Oct 10th at 8:30 pm.

“Ladders”

Start with 2 reps in the first minute and then add 2 reps to each min, complete as many mins up to 10 mins per station:

Wall ball shots, 20 lbs, 16 lbs
SDHP, 75 lbs, 55 lbs
Burpees

Post highest successful min for each station

Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts in 6 Days! And our Grand Opening FGB Fundraiser is closing in! Get registered for our team A.S.A.P and start raising donations for the cause.

Rope Climb
1-1-1-1-1

“Elizabeth”

21-15-9 reps of:
Clean 135lbs, 95 lbs
Ring dips

Compare to:080722

Post time to comments.

“Powered by CrossFit”

Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts in 8 Days! And our Grand Opening FGB Fundraiser is closing in! Get registered for our team A.S.A.P and start raising donations for the cause.

Let’s get ready for the Zone Challenge! This week I would like to gather and discuss quality Zone resources. If you know of a good book or website that we can refer to for this challenge then post it here. If you know of a site with recipies you like or have come up with your own, post theme here.

Please note posts with more than two links will be held for moderation.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.
No Time Cap!

Auty having some fun with the Kettle Bell.

Events!!! Be sure to check out our events page. There’s a lot going on these days. Our Zone Challenge starts in 9 Days! And our Grand Opening FGB Fundraiser is 3 weeks from Today! Get registered for our team A.S.A.P and start raising donations for the cuase.

6 rounds for time of:

Row 250m
25 Kettle Swings, 55lbs
20 Knees to Elbows

Post time to comments.

Please join our team by registering here and Fight for a Cure. We only have 23 more days to raise over $10,000! Full details on our Grand Opening page.

Front Squat
10-10-10-10-10

For time:
50 Pull-ups
50 Push-ups
40 Pull-ups
40 Push-ups
30 Pull-ups
30 Push-ups
20 Pull-ups
20 Push-ups
10 Pull-ups
10 Push-ups

Post time to comments

Battle wounds. Will this scare people away???

Get registered for our Grand Opening fundraiser event on September 27th. Visist our events page for full details.

For time:

15-12-9
Power Clean, 135lbs
Thruster, 135lbs

Post time to comments

Intensity

CFE News: We are proud to announce that on September 27th we will be having our Grand Opening. We will be celebrating our opening with a huge fundraiser for two great causes. Please check out the full details on our Grand Opening Fundraiser page in our Events. Join our team and come Fight for a cure!

Kids Program News: Fall Classes will start Tuesday September 9th, 2008
Tuesdays at 4:00pm- 5:00pm
Saturday at 10am-11am
Check out the new Kids page under Program Info.

Overhead Squat
5-5-5-5-5
compare to: 080728

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments

Customer Appreciation Social this past Saturday at our new facility

CFE News: We are proud to announce that on September 27th we will be having our Grand Opening. We will be celebrating our opening with a huge fundraiser for two great causes. Please check out the full details on our Grand Opening Fundraiser page in our Events. Join our team and come Fight for a cure!

Kids Program News: Fall Classes will start Tuesday September 9th, 2008
Tuesdays at 4:00pm- 5:00pm
Saturday at 10am-11am