CROSSFIT LETHBRIDGE

2 of 3 Hero WOD

REMEMBRANCE DAY HERO WOD @ 9AM

Team Murph

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Coach's notes: Teams will be in 3's & 4's. Every team will carry a 25# plate with them on the run. Your teammates can pass off this 25# plate as often as they can. You must all run together and finish together. When you get to the Push-ups, Pull-ups & Squats this is wear the team play really comes in :-) Keep a running track.

1 of 3 WMG

WOD TOMORROW @ 9AM
OLY CLASS @ 6PM

21-15-9 Rep Rounds for time:

BWT Deadlifts
Ring Dips
Ball Slams (W14)(M20)
30 Double Unders

Here is another CrossFit Cartoon. Watch out for bad language. CrossFit Mocks

Here are some of the Criminal Justice students from 08. Hope your all doing well :-)

 

Monday -Rest Day XWOD

SKILL WORK & WOD: FAST & DIRTY

Thruster 3-3-3-3 - not a max out effort, work the technique
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WOD
400m sprint row
15 burpees
15 thruster
15 jumping pull ups
30 sit-ups

Wednesday November 11,Remembrance Day - Class at 9am, this should give ample time for those who are attending the Remebrance Cenotaph Ceremony.
Oly Class will be at 6pm for our final Clean & Jerk-O-Rama!
Learn more about the Lethbridge Cenotaph 

 

3 of 3 Push & Pull

CIRCUIT SERIES TRAINING = PUSH & PULL/abs

Class @ 10:30am

Circuit series training: Todays series involves a Push & Pull focus. Start with a Pull exercise followed by a small rest/scribe and then moving into the next Push exercise with rest/scribe for four exercises; then rest 2min.
Circuit series training has many options; you can have a predetermined time as in tabata, number of sets, number of exercises or AMRAP....many ways to hit this up.
(when I say rest/scribe, I mean to rest and write quickly in your book reps & load. The big rest comes after the fourth exercie)
Coach's Notes:
if you do not have many pull-ups or none use the band or rings to help get you towards your pull-up goal. (Try doing as many as you can then rep out on rings or bands)
Push-ups can be done from knees or toes, form is most important here, quality over quantity. Lets find out wear your numbers are truely sitting. (a good 8 reps is sweet, but a sloppy 15 will not help you out)

**If you can write this down prior to class

C1.) 1-4 AMRAP
1.) Push-up
2.) Wide Front Pull-up
3.) Military Push-up
4.) Reverse Grip Pull-up

2min Rest

C2.) 5-8 AMRAP
5.) Dips any style
6.) Knee ins
7.) Side Tricep Push-up
8.) Chair pose

2min Rest

C3.) 9-12 AMRAP
9.) Close Grip Pull-up
10.) Diamond Push-ups
11.) Mix Grip Switch Push-up
12.) Decline push-ups

3 of 3 W

THE NEW CFLA TROPHY CALLED:
The Count Cup
The Count donated this cup to CFLA yesterday along with a $25 gift card to the top beginner for the month. You rock Count!

Push Press
5-5-5-5-5 Rest as needed b/t sets

Coach's notes: Warm-up well before starting you working sets. Try and get your 5RM in the 4th or 5th working set building up to this gradually by 5-10lbs per 5 rep set.

1 of 3 MGW

AH REST IN A WOD :>)

10 rounds for time:
Row 25 Calories
15 Plate Walking Lunges
5 Chest to Bar Pull Ups
1:00 Rest

Coach’s notes:  Guys use 45 lb plate and Ladies 30 lb plate for walking lunges.  |
Post time to comments, don't forget to subract your rest times.

ATTENTION: Last day to sign up and Test your Skills for the November 50/50 Challenges. Every one who has signed up must pay in full today

Concept 2 Rowing Challenge 100,000m finishers your Prizes are in :-)
Come get your prize:

Adam Smith
Glen Murray
Deirdre Coburn
Ryan Decon-Rogers
Chad Brandt
Katrina Burton
Andrea Moffat
Todd Moffat
Jo Hill
Sean Andrews
Kyle Tait
Cory Gillespie
Jody Filkowski

X-WOD

TRAINGING & SKILL DEVELOPMENT

SKILL WORK: Over Head Squat
- OHS Work on keeping bar position over heels, shoulders active, shoulder blades drawn in and think to keep chest up showing your belly button across the room
+
A1.) OHS 5reps x 5 sets: 30sec rest
A2.) Toes to bar 5reps x 5 sets unbroken: Tempo 1131: rest 1min
+
B1.) 60 Push-ups for time: rest 1min
B2.) 60 Back extentions for time: rest 1min
B3.) 60 GHD Mod Sit-ups for time: rest 1min
B4.) Bar pronated grip static hold for time (forehead level)

Adam protecting the net on one of Cory's many Dodge Ball games. Adam got lit-up in this game like the Toronto Maple Leafs get lit-up every night.....I love it!!! Keep the streak alive Leafs!

3 of 3 GW

21, 18, 15, 12, 9, 6, 3 Rep Rounds for Time:
Knees to Elbows
Box Jump
Supermans
Wallball (W10)(M20)

Coach’s notes:  Guys use 24" box, Ladies 20". Post time to complete to comments.

Average Joes VS The Purple Cobras DodgeBall09 "My shoulder still hurts!"

 

2 of 3 "T"

"T" Total body lift

Hang Power Clean 5-5-5-5-5

Coach's Notes: warm-up really well for this lift. To help you warm-up on lift days try using your 1RM as a guide for how many sets needed after your movement prep is completed. Rule of thumb is one set for every 25-50lbs of 1RM (i.e. 150lbs 50/50/50 = 3 sets of warm-up weights prior to starting your working sets).
**This months strength training will have you max out on the last rep set, sometimes you might not even get the prescribed rep set...cool your doing it right, write it down for next time :-)

The Hang position by Aimee Anaya. Picture from Catalyst Athletics

1 of 3

NOVEMBER 50/50 CHALLENGE IS ON!

3 Rounds for time

45 Double Unders
30 KBS (W35)(M1.5pd)
15 Pull-ups

The November 50/50 Challenge is on! 
To take part in the Challenge, anyone can sign up at CFLA by paying the entry fee of $10 (sign up will end on Friday). The winners will be based on percentage of improvement. 50% of the winnings will go to 1st place of each exercise.
This months exercises are: 
AMRAP Pull-ups
AMRAP Double Unders in 2min

NOVEMBER TRAINING SCHEDULE: M.E.B.B "Max Effort Black Box"

This month we will follow the original construct of M.E.B.B. or also called M.M.C.F. "Mixed Mode CrossFit" conditioning. This is a 3 ON and 1 OFF construct with two CF days and one lift day. The rep schemes will change every week developing the main goals of M.M.C.F.
1.) building absolute strength
2.) being able to handle RQ'd loads on Main site .com WODs
3.) improve CF performance

REST DAY X-WOD
On the Rest day I will create a X-WOD that will be composed of skill development movements and exercises to help move along your training and fundamentals. If you have recently joined CF this would be a great class to take.
In addition, those that are on specific programs created by me, the X-WOD day is a good day to hit your workouts.
The X-WOD day will not be a day to do a missed WOD, it is a training and development day.

November M.M.C.F. Cycle

Day 1 = CF
Day 2 = "T" total body lift
Day 3 = CF
Day 4 Rest
Day 5 = CF
Day 5 "L" lower body lift
Day 6 = CF
Day 7 Rest
Day 8 = CF
Day 9 = "U" upper body lift
Day 10 CF
Day 11 Rest
Cycle repeats