CROSSFIT LETHBRIDGE

Saturday WOD at 1030

Workout at 1030 - visitors and friends welcome

CrossFit Games in Aromas, CA...

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Have a great day everyone and enjoy the weekend make sure you drink lotsa..

Happy Friday!!!!!

LIFT-O-RAMA

Tech Work 15min
Power Clean 3sets of 3 reps @ 70% intesity
*this is tech work not Rep Max work
The Pulls
*1st pull is deadlift to above the knees
*work on hip extention in 2nd pull (above knees) without pulling early (bending of the arms)
*(bending of arms) is in the 3rd pull "under the bar" (scarecrow position)

WOD

Overhead Press
1-1-1-1-1
Rest 2-4min between sets

*two options with this WOD
1.) progress to a heavier load each set until last 1 Rep Max
2.) attempt to hit 1 rep max each set

CFLA HOURS TODAY: 6-7am,10am-12pm & 6-7pm

SAN FRAN CHIPPER

Pre:
Warm-up to BWT (body weight) back squat
Can't do body weight back squat choose a challenging load
Row inbetween warm-up back squat sets
Time Goal:
shoot to be under 10min. HOW? Scale and choose a load that will allow you to do this, along with rowing your butt off

WOD
SAN FRAN CHIPPER
30 BWT Back Squats
1k Row

CFLA HOURS TODAY: 6-7am,10am-12pm & 6-7pm

Another Action picture fav of mine:
David and his boy Kesler...future CrossFit Kid!

SCOTTY I NEED MORE POWER!

Complete for Time

30 Tuck Jumps
12 Squat Cleans (W95)(M135)
20 Tuck Jumps
9 Squat Cleans
10 Tuck Jumps
6 Squat Cleans
20 Push-up Burpees

CFLA HOURS TODAY: 6-7am, 10am-12pm NO night classes

One of my favorite Action photos from the Challenge.

Brian with Cory and James hot on his heals

THESE TWO GIRLS KICK BUTT!

Pull-ups on the Minute "How long can you go?"
(e.g. 1min=1Pup. 2min=2Pups, 3min=3Pups & so on)
POST: Minutes and completed reps to comments
(e.g. 18min+12Pull-ups = 183 Pull-ups)

CFLA HOURS TODAY:6-7am, 10am-12pm & 6-8pm

My ACTION Challenge was about taking ACTION in your life, challenging yourself and helping others that are on your same path in life and fitness.
I use this term ACTION in every thing I do, plus made it my nickname :-) WHY? I have been at the lowest of lows more than once in my life, one day making a life altering vow to take ACTION on making my life better, to be more balanced, always looking for the positive in everything I do, loving every accomplishment like it was my first and most of all to help others that are on my same path.
In saying this the two girls pictured below demonstrated to me what true ACTION is all about!

Lenee had a big decision to make prior to the Action Challenge after hearing form her Doctor that her knees are pretty much done and need surgery. We talked on the phone and I left the decision up to her, she decided to go for it! Your efforts in all workouts embody your passion to go for what YOU want!
I am proud of you girl! Your on your way to bigger and better life & fitness! Thank you for all your hard work!

Anne-Marie you showed big time heart and passion in every event. Watching you fight for every rep of those power cleans in WOD #1 was increadibly inspiring! You demonstrateexactly what the Action Challegne is all about girl, thank you! Great job!

TWO TIME CITY CHAMPS!

21-15-9 Rep Rounds for Time
SDLHP (W65)(M95)
Hip Smashers
Double Unders

CFLA HOURS TODAY: 6-7am, 10am-12pm & 7-8pm

Good times at the Dragon Boat Festival! Our goal was to be in the "A" final again this year along with winning the City Championships for the second time (no a true champ unless you defend your title). We accomplished both; 4th place overall out of 61 teams and 1st in City Boats, SWEET! We had some great laughs and even crashed the boat (Christian can fill you in on that one). Thanks to everyone who participated and helped organize our Webtech and CrossFit Team.
One of my best memories was kicking the pants off Telus in the city final right after we rowed 4th place in the "A" Final! Oh you all know how much I just love Telus :-P
What are some of your favorite memories from this weekend?

2009 Lethbridge Dragon Boat Festival

The team is currently sitting in 4th place after two fantastic rows (2:32 & 2:24). Way to dig in deep on that 2nd row crew, nothing was left in the tank on that one. Leaving the dock was pretty windy and we nearly lost our steers person Chris... instead we slayed a dragon tail as we were leaving!!

Our 1st race tomorrow is scheduled for 11:15am, so all crew members must be there by 10:15am to stretch and relax with the team. If you want to just come and watch and hang out (we could use someone to take some race pictures and a video), our tent is lake side just north of the police teepee.

Chad and Cory celebrate our 2nd race with a fancy H2O beverage.

SATURDAY WOD at 1030

Workout today at 1030, new or don't know much about CrossFit and curious, come by and check it out. Members bring a friend if you like.

Dragon Boats today- Good Luck to those participating.

Have  great weekend everyone

PARTNER WOD/LIFT-O-RAMA

Partner 1
AMRAP Row calories in 2min
(calorie score decides weight for Partner 2)
+
Partner 2
AMRAP Front Squat
(Use partner 1 calories as load)
**you can rest in top rack position**
REST 6MIN
SWITCH EXERCISES & GO AGAIN

SCORE = Row + FS + Row + FS

CFLA HOURS TODAY: 6-7am, 10am-12pm & 6-7pm

Deirdre on her last 100m sprint in last weekends Action Challenge WOD 1. She is sandwitched between Coaches Chad Action Brandt and Black Kat Burton. Way to go "D" I am very proud of you girl! You showed what the A.C. is all about!

Thanks Kyle for the photos.

Anyone who has photos of the A.C. can you please send some or make me a DVD.
That would be great. Thank you :-)

3 MINI WODS

A1.)
Work up to 1RM Press (take no more than 10min)
B1.)
AMRAP Push-Press (Use 55% of 1RM)
Rest 3min
*you can rest at top of Push Press
C1.)
As many Rounds in 4min
10 Box Jumps
10 Push-ups (chest 2 floor)
SCORE= A1 + B1 x C1

CFLA HOURS TODAY: 6-7am,10am-12pm & 6-8pm