LIFT DAY: "I TRIED THE BUDDY LEE ROPE, THEY ARE FAST!!'
Deadlift
5-5-4-3-2-1-1 Super Set
Weighted Pull-Up
5-5-4-3-2-1-1
(if you do not have a strict Pull-Up do Static Hang for Time)
CFLA HOURS Today: 6-8am, 10am-12pm & 6-7pm
MISSING PERSON'S REPORT:
Has anyone seen the Webtech guys Christian or Keith and their Giant friend Todd. Last seen winning the City Championship Dragon boat races.Hmmm I guess their life dream has been attained, see yah on the big side.
AEROBIC POWER
5 Rounds Each for Time:
400m Run
30 Push-ups
3min Rest
CFLA HOURS Today: 6-8am, 10am-12pm & 6-8pm
***If you have a Stop Watch Please Bring it***
| |||||||||||||||||||
WHAT ARE YOUR GOALS?
How many Rounds in 10 minutes of:
5 Thrusters (W=45#)(M=65#)
8 Push Ups Burpees
20 High Knee Slaps
****FRIGGEN GO FOR IT!!!!****
CFLA HOURS Today; 6-8am & 10-11am Sorry NO classes for the rest of the day due to a booking. Do not worry I will make it up to you (insert evil chuckle here!!!!)
What are some of your goals for the months of August, September and October?
Please list one or two of your goals to today's comments. I would like our CrossFit Team to share their goals in order to help keep every one motivated in their goal quest!!
TESTIMONIALS
Complete 3 Rounds for Time:
200m Run
15 KB Swings (W35#)(M55#)
20 Push Press (W55#)(M75#)
20 Double Unders
20 Wall Ball Shots
CFLA HOURS Today: 6-8am, 9-10am Fundamentals Yellow, 10am-12pm & 6-8pm
Please note for Wednesday July 16th there will be no 11 am class and olympic lifting will be rescheduled to a time that will be announced shortly. 6am, 7am and 10am classes resume as normal.
ATTENTION: I am trying to get more information out to the public due to all the questions I have been getting lately. So I would like them to hear/read what you have to say by writing a Testimonial about your adventure here at CrossFit Lethbridge and of course something nice about your coach. What better way to get the point across than to have my clients share their experiences and success stories. Do not worry about how long the testimonial is, just go for it and write what you feel. Please send these to crossfit.lethbridge@yahoo.com. I think this will be great. Thank you:-)
CROSSFIT MAINPAGE INSPIRED
Complete for Time:
1 L-Sit Pull-up
50 Squats
3 L-Sit Pull-ups
40 Squats
5 L-Sit Pull-ups
30 Squats
7 L-Sit Pull-ups
20 Squats
9 L-Sit Pull-ups
10 Squats
11 L-Sit Pull-ups
5 Squats
13 L-Sit Pull-ups
CFLA HOURS Today: 6-8am, 10am-12pm & 6-8pm
If you have not heard about or seen the movie “Bigger, Stronger, Faster” check out this trailer: http://biggerstrongerfastermovie.com/
This was an 2006 WWC World Record Clean and Jerk of 128kg or 281.6lbs!!!!
Her name is Hongxia Qiu from China, and her weight is: 53kg or 117lbs
Take a good look at her knee mechanics in the 1st pull (knees out) and the front squat (knees out & hips moving under shoulders). Now that is dropping way down in the hole! Wicked!
Reps 5-5-5-5-3-3
Yellow: Press
Green: Push Press
Blue: Push Jerk
SUPER SET:
Front Squat 8 reps
CFLA HOURS Today: 6-8am, 10am-12pm & 6-7pm
Bob and Doug McKenzie just had their Strange Brew movie 24th anniversary.
Some of my favorite Strange Brew slang!
So Take off eh you nob!
Three beers and she looks good!
Lawyers are for sucks!
The power of the force has stopped you, you hosers!
He saw Jedi seventeen times, eh...
Take off eh?!
If I didn't have puke breath, I'd kiss you.
Let me try, I'm a genius.
It's my last one...it's a jelly.
Beauty!
Steamroller!!!
ANYONE UP FOR A LITTLE "Blackjack"
Complete the following for time:
CFLA HOURS Today: 6-8am, 10am-12pm & 6-8pm
NICE Form Robin! Keep up the good work girl it is already paying off!
TEAMMATE TIME TRIALS
Complete 3 Rounds in Teams of Two for Time:
400m Run
20 Push-ups
15 KB Swings
10 Pull-Ups
***Everyone does 3 rounds. One teammate does a round the other rests. Add Total round times for score.
CFLA HOURS Today: 6-8am, 10am-12pm & Olympic Lifting @ 6-7pm
The "Split Clean"
Get some!!!!
OLY CLASS THIS WEDNESDAY
21,15,9 Rep Rounds For Time of:
Deadlift (75% 1RM)
DB Push-Up Row (M=35#)(W=20#)
Box Jumps
Ab-mat Sit-ups
CFLA HOURS Today: 6-8am, 10am-12pm & 6-8pm
ATTENTION: Level 1 Olympic Lifting will start this Wednesday @ 6pm. If you have registered for a spot please bring a cheque/cash to wednesday's class. I still have 2 spots to fill so contact me at crossfitlethbridge@yahoo.com to take those spots, first come first serve.
HERE ARE YOUR DRAGON BOAT 2008 CITY CHAMPIONS
Complete for Time:
400m Run
20 Pull-Ups
50 Double Unders
30 Wall Ball Shots
50 Double Unders
20 Pull-Ups
30 Wall Ball Shots
400m Run
CFLA HOURS Today: 6-8am, 10am-12pm & 6-7pm
Spam Filters City Champions and"A" Division 5th place finishers out of 60 Teams!
I would like to say a HUGE Thank You to the entire Spam Filter Team for such a great effort and a great weekend! Plus an even bigger Thank you to all the Tent decorators (fantastic job) and organizers who made this happen. webtech you guys rock!
Christian and Keith thanks for all your support, I am very grateful!
We kick ass!!!!!!!
Now that is a good looking crew!
I will be placing the RACE video's up in the next few days in the Action Video's.
