For Time:

3 Rounds

• 500 meter run
• 10 Squat Cleans (95/65)

Post comments and time

For Time:

• 100 Jump Rope Singles
• 34 Squats
• 34 Reverse Lunges
• 34 Push Ups
• 34 Box Jump Overs (Men Jump over 20″ box, ladies jump on it)
• 34 Push Press (95 / 65)
• 34 Burpees
• 34 Dips
• 100 Flutter Kicks (Lay on back, feet off floor, flutter kick)

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Quote from Coach:

“Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don’t know what gameday will look like, you don’t know when it will occur and you don’t know what the stressor will be, you just don’t know.” – Greg Glassman

Coach is talking about GPP, General Physical Preparedness and here’s a good explanation of that in the image below

5 Rounds

• 20 KB swings (heavy)
• 15 Push Ups (difficulty set on high)
• 10 Sumo Deadlift High Pull
• 5 Pistols (each leg)
• 50 step Farmer’s Walk holding plates in hand

Hey Steph, what’s the bucket for?? lol.  You did a great job fighting through that one…. then what happened???  

One more round???? Not so much!

Saturday, Death By Cards

We had a great group show up for our little workout.

The cards were shuffled and dealt out….and here’s what the movements were

Hearts – Suit Case Deadlifts

Diamonds – Burpees

Clubs – Ring Push Ups

Spades – Thrusters

Two decks, 7 people… dealt out twice….good times.

I want to comment about two of our newest clients, Parris and Jean-Francois (JF)

These guys came out and crushed the workout without hesitation. They did not have any quit in them and did these difficult movements that most would shy away from.

Now I don’t want to take away from the other crazy people who were present, but we already know that Greg, Ryan, Woody, Amy and myself are crazy….just wanted to add a few names to the list…

Just a note in advance, Mon, Wed, and Thurs of the above noted week, the 5 pm slot will not be available for clients.

We will be closed on Friday, April 2.

We apologize for the inconvenience. We will be using this hour on the three days to teach fundamentals to some new people.

Tue and Thurs at 5 are fair game.

Thank you

We work on rowing and skipping today.

500 m row test  x 3

The three times will be averaged.

Rest period between will be spent on Double Under development.

5 rounds for time

• 10 Reps 225 Deadlifts
• 50 Double Unders

Post time and comments.

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. We’ve used this in 3 and 5 round versions. 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.

Sorry it took so long.

Strength Day

After Warm Up – 5 mins. skipping. Get as many Double Unders as you can and record it.

Squat Cleans

5 x 5

3 x 3

1 x 1

That’s five sets of 5 reps. to find your 5 rep max.

Then we go for 3 rep max, and then 1 rep max.

You will fatigue a bit but you will get a good idea of where you’re at

Just wanted everyone to know that Heather rocked the Sectionals this past weekend.

She came in 14th overall which qualifies her to compete in Regionals in Calgary around the end of May.

Event 1 was a sandbag run, and the pace she kept throughout made some of the others look like they were in slow motion in her heat. Her time was 1:02:2 putting her in 3rd place by .02 of a second.

Event 2 the Clean and Jerk, she got 125 overhead. Amazing. She was 20th place in this event. Some of the women up there were putting 165 overhead.  Crazy competition.

Event 3, Deadlift / ring pull up 21-15-9 was tough for most. Heather finished in 9:58.9 finishing 12th in this event.

Event 4, the grinder. AMRAP. 2 muscle ups, 4 front squat (105), 8 burpee box jump. After initial controversy regarding her muscle up technique, she carried on to complete 10 rounds of this event.  That effort gave her a tied spot for 15th in this event.

As a result of all this butt kicking, Heather was awarded 14th overall.

Great work Heather!!!

We have pics and video that will be added shortly.

Thank you to those from SJ who came up to support CrossFit Saint John this weekend.

Widowmaker
2 rounds
10x Handstand push-ups
20x Box jumps
30x Pull-ups
40x Push-ups
50x Double unders
10x Knees to elbows
20x Dips
30x Burpees
40x Sit-ups (feet anchored)
50x Squats

I have something in mind for a warm up….teamwork style

FOR TIME:

• 60 Push Ups
• 50 Sit Ups
• 40 Squats
• 30 Dips
• 20 Box/Tire Jumps
• 10 Burpees
• 1 Lap Around The Block

Time Stops Once You Enter The Door

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5 Rounds of:

• 7  Handstand Push Ups
• 7  Thrusters (105/75)
• 7  Power Cleans  (105/75)

Pic of the CrossFit Games 2009…

There will only be one evening session. 4pm and 5om start. The rest of evening is a write off. Shain, sorry for the inconvenience everyone!