Monthly Archives: October 2011
We started off the day with some deadlifts in an attempt to find a 1RM. A lot of PR’s on this with some big weight going up!
10 Ring Dips
10 Dumbbell Hang Squat Cleans
Today also marked the end to the October Fundamentals class, so you will see a few new faces in the normal wod classes next week. Troy, Ian and Sandra will be joining us so please introduce yourselves!
The day started off with 3-3-3 Shoulder Press, lots of improvements on these as people were getting heavier than their prior 1RM but this was for 3! After the shoulder presses we hit a good bodyweight wod.
100 Reps of
Toes to Bar
You could as many or as little of each exercise as you wanted and partition them as needed as long as you finished 100 reps total. (ex. 100 thrusters, 100 toes to bar, 50 thrusters/50 toes to bar, 25 thrusters/75 toes to bar, etc). Lots of different strategies on this one and no one chose to do 100 of one exercise! (good choice)
CrossFit Summerside will be holding a free trial class for anyone interested in joining CrossFit. The class is this Saturday October 29 at 8am and will be aprox 1 hour long. This will give you a chance to ask any questions you may have and try an intro workout. Please come dressed to workout and bring a waterbottle.
Please note that we will be starting a new Fundamentals course on November 2nd and this will be your last chance to join CrossFit before the new year as we will not be running a Fundamentals course in Decemeber!
We started off the day with some deadlift work then hit a very technical wod.
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings
Part 1 – 3x400m Repeats
Part 2 – “Goat” Work
We started with some 400m runs, resting the same amount of time it took to complete the prior 400m between rounds. After the runs everyone chose 2 “goats” (otherwise known as something that you are not good at). We worked on our goats for about a half hour before everyone hit a short wod based on the 2 goats they chose. There was lots of improvements by many people including Jane who got her first unassisted pull up as well as 18 double unders in a row! You will see much more results by working on your goats then you will by working on things that you are already good it, try to incorporate them into your warm ups and cool downs.
15 Overhead Squats
Most people chose a lighter weight for the OH Squats to concentrate on form. A wise choice for 6am. Remember that OH Squats are as much about balance and flexibility as they are about strength so keep practicing getting the chest up in every squat that you do as well as keeping up with your shoulder mobility.
Big time named workout tonight! The Filthy Fifty reared it’s nasty head. This is what we call a chipper, meaning that you just have to keep chipping away at the reps until they are all done. There isn’t much strategy you can employ as it will usually go out the window within the first few minutes. This is probably the longest workout we have done at CrossFit Summerside to date, so everyone did very well to push through and finish. Enjoy the rest day tomorrow!
50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Wall Balls
50 Double Unders
Tonight’s workout focused on the Snatch. We started off with some Burgener warm up and then took a shot at a 1 rep max snatch followed by a partner WOD with light power snatches to work on technique.
Teams of 2- 1 person working at a time and must finish all the snatches before moving on to the burpees.