10 Rounds of:

10 SDHP 95/65
20 Box Jumps

Post time to comments.

Sandra taking delight in early morning box jumps.

“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 2 more times. 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: 090925
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Nasty Girls partner WOD.

3 rounds for Max reps in 2 mins of:

Burpees
Wall Balls
HPC 95/65

rest 1 min between rounds

Bill demonstrating good depth in the Squat Clean. Elbows up Bill!!

Pull ups 3-3-3-3-3
Compare to: 091022

Then

1-10-1
Push ups
kettle swings 55/35

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Sweet, sweet Paleo goodness.

AMRAP  in 15 minutes of:

3 Snatch 95/65
9 Box Jump
9 Push Up
9 K 2 E

Matching shirts and burpees.

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (72lbs)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Compare to: 090911
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Explosive power during wall ball shots.

Press
1-1-1-1
Push Press
3-3-3-3
Push Jerk
5-5-5-5

Post max load for each exercise to comments.
Compare to: 090923

Chris and Brie doing The CrossFit Recovery Stretch.

“Adam”

As many rounds in 20 mins of:

10 Push presses, 95 lbs
10 Knees to elbows
10 Med ball cleans, 20 lbs

Compare to: 071123
Post rounds to comments:

Beverly, Adam, Amelia and Rachel; CrossFit Edmontons original crossfitting family.

“Helen”

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

Compare to: 090809
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Jen rock’n OHS.

Bring a jacket and gloves for running outside today.

“The Bruce”

20 Burpees
50 Double Unders
1250m run
50 Double Unders
20 Burpees

Compare to: 090713
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Chad demonstrating superb coaching technique.

6 rounds for time of:

15 Overhead Squats 95/65
20 Box jumps

Compare to: 090722
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Burpee Mile

Back Squat 5-5-5-5-5

Compare to: 091019

“Annie”
50-40-30-20-10 rep rounds of:

Double Unders
Sit ups

compare to: 090917
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Auty coaching our youngest CrossFitter.

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.
Compare to 090901.

Man Makers?

Remembrance Day:
Tomorrow is Remembrance Day. We will be running 2 morning classes at 9AM and 10AM. Evening class will be at 6PM only with Fundamentals at 7PM as usual.

FGB IV T-Shirts:
The T-Shirts are finally in for those who raised over $150 for FGB IV! The winners are: Scott S, Greg P, Bill B, Chad W, Betty H, Cathy J, Sean H, Bruce D, Carol M, Noriko M, Sandra D, Laura K, Jen A, and Carol P. Shirts will be available as of today at the facility so next time you are in make sure you pick yours up. Congratulations!

On another note about FGB IV, CrossFit Edmonton was the winner of the Canada West Regional Championship for most money raised by a team over 26. We will be hosting the trophy until next year’s FGB V. Congratulations to all who participated!

7 Rounds of:

2 Squat Cleans 225 lbs
5 Burpees to 1 foot above reach

Post time to comments.

Split jump’n Mama’s…and Yvo.

Remembrance Day:
Tomorrow is Remembrance Day. We will be running 2 morning classes at 9AM and 10AM. Evening class will be at 6PM only with Fundamentals at 7PM as usual.

“Chelsea”

5 Pull-ups
10 Push-ups
15 Squats

Perform one round each minute on the minute for 30 minutes.
Post total completed rounds to comments
Compare to 090305

Auntie Bougs

5 Rounds for time of:

12 Push Press 95 lbs
12 Knees to elbows

Post time to comments.

Paul’s good side.

AMRAP in 12 mins of:

5 Pull Ups
10 Burpees
15 KB Swings (55, 35)
20 Double Unders

Post rounds to comments.
Compare to 080309

Motivation found in a group atmosphere is a powerful thing.

5 rounds for time of

15 Box Jumps
15 Med Ball Cleans
15 GHD Sit Ups

Post time to comments

Game on!

This is our 1000th post since the start of CrossFitEdmonton.ca in October 2006! Thank you to all of our members for making this community what it is today. Here’s to a 1000 more workouts!!!

Complete the following for time:

21-18-15-12-9-6-3 reps of

SDHP, 95 lbs
Wall Ball shots, 20 lbs

Compare to: 080731
Post time to comments

At some point we all have a conversation with the weights…

Yoga is in full swing now! We have a few spots still available so if you’d like to come in for a drop-in and see what’s it’s like you’re more than welcome to join us. It runs Monday and Thursday at 8PM and anyone is welcome.

10 Rounds for time of

15 Deadlifts, 135 lbs
15 Push ups

Compare to: 080521
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Is he doing double unders or is he trying to fly?

Yay Burpees!

Why you need a coach:

Let’s get honest. You lie to yourself. You cheat yourself. You make excuses. You half-ass it. You quit on yourself all the time.

Its just reality. The sooner you just step up to the plate and take responsibility for the choices you make and the results you have in your life. The sooner we can start some real progress.

That’s why you need a coach and it’s the same reason I need to coach. The first step to taking control of your life and to drive in the direction you want is get someone around you who will call you on your BS. Someone who will support you in the direction you want to go. But, it’s not just about accountability. Coaches are great sources of that but we have other avenues that can provide that in our lives as well. CrossFit also uses community to hold people accountable.

Coaches need to know how to get you from Point A to Point B. So in addition to a coach holding you accountable, they need knowledge and insight.

They also need passion and the ability to encourage and uplift their athletes when they fall. It’s a tough balance. They need to be hardliners who call out their athlete’s shenanigans but at the same time, encourage and support them to reach their objectives. You can’t be too harsh and cause division and alienation, but not too squishy that they let someone coast by on their own BS. They need to be able to encourage you to lift that bar when you think you can’t.

So, are you clear? You and I both need a coach. No brainer.
(taken from The CrossFit Gamer)

400m walking lunge

Compare to: 080502

Post time and number of steps taken to comments.

Mother and Daughter lunges. Another testament to Children see, Children do!

New Schedule:
A reminder that today our new schedule is in effect. Please note the changes to both AM and PM time by viewing the full details on our Schedule Page.

As many rounds as possible in 20 minutes of:

10 Pull ups
10 Kettle swings 55/35
10 Sumo Deadlift High Pulls 75/55

Post rounds to comments.

Maintaining lumbar curve throughout the ENTIRE movement is critical to safety and success.

New Schedule:
Please remember that our new schedule is in effect starting tomorrow. For full details of all the changes please go to our Schedule Page.

For time:
50 Wall-ball shots 20/16lbs both to 10′ target
50 Sit Ups
50 Lunges
35 Wall-ball shots
35 Sit Ups
35 Lunges
20 Wall-ball shots
20 Sit Ups
20 Lunges

Compare to: 080627
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Stretching is one of the 10 general physical skills CrossFit aims to improve. We highly recommend stretching after each class like this fantastic 8am group did with Coach Bougs. Too bad they don’t listen to me like that…

More Stretching!
If stretching/flexibility is one of your weaknesses then you’ll be happy to know that Yoga starts on Monday with Brian Hill. If you’ve been to Sturgeon Valley Athletic Club you probably know who he is and know how great his classes are. Space is limited so register ASAP!

5 rounds for time:

20 Knees to Elbows
5 Man-Makers 35/25

Post time to comments.

Weighted step ups with a slightly higher step…

Halloween Party:
Tonight is the CrossFit Halloween party at Bruce and Sandra’s. Party starts at 8pm so contact us for directions and address.
P.S. Bring snacks!!!

Yoga:
Yoga starts on Monday night at 8pm. We still have room for a few more people so if you are interested contact us today. Non-members are also welcome so if you have a friend you’d like to bring along please feel free. Also, even though it’s called “Yoga for Runners”, it doesn’t mean you have to be a runner to participate. A lot of people have asked me that so just consider it Yoga for Crossfitters.

50-40-30-20-10 rep rounds of:

Split Jumps
Double Unders

Post time to comments.

Our new Schedule that will be in effect as of Monday November 2nd, 2009.

Halloween:
Bruce and Sandra Drake have volunteered to host our annual CrossFit Halloween party. It’s a costume party so feel free to dress up in your costumes. The party starts at 8pm so contact us for address and directions. See you all there!

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Compare to: 091002
Post time to comments.

Anyone have a pool we can borrow for a WOD?
Photo courtesy of CrossFit.com

“Filthy Fifty” (aka. 50’s Chipper)

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Compare to: 090930
Post time to comments.

Betty showing great depth in a squat clean.

New Schedule!
Please note that starting next week Monday, we will have a new schedule in effect. Times that are being adjusted include 7am and pm, 9am and 5pm. Please see our Schedule Page for full details of what’s changing.

As many rounds as possible in 20 minutes of:

15 Power clean 95/65
15 Burpee

Post time to comments.

CrossFit defines fitness as: Increased work capacity over broad time and modal domains. I’d say this picture says the same…

Yoga Starts in 1 week!
Brian Hill is bringing Yoga For Runners to CrossFit Edmonton starting next Monday. Classes will be Monday and Thursday nights at 8pm. Full details can be found on our Yoga Page. If you’d like to register for this class Please do so here.

For Time:

51 Ring Push ups
68 Double Unders
27 Kettle Swings 72, 55lbs
56 Sit Ups
39 Wall Balls
48 Hip Extensions
4 Rope Climbs
44 Box Jumps
26 Db Squat Cleans 40, 30lbs

Compare to: 090523
Post time to comments

Coach getting coached!