WOD
As may rounds as you can in 20 mins.
5 DB Push Press
10 Box Jump Burpees 20/24″
20 KB Swings
Core Session
V-Sit-ups 10X10 rest 20 seconds in between.
Alternate between 3 X 1:00 Minute Planks and 3 x 1:00 Min Mason Twist 30sec break inbetween.
Filed under: CrossFit Calgary | Leave a Comment »
REST DAY
A good article regarding the use of stability training aids (bosu balls, swiss balls)
Take note of the overall strength output when using the stability aids.
Saturday A.M. class – Why do I always take the pictures after the work out?
Leanne, Bob, Wyane, Liam, Cory
Denita, Tanya, Connie.
Filed under: Rest Day | Leave a Comment »
WOD
7 rounds
7x Push-press (95#/65#)
7x Push-ups
7x KB swings (53#/36#)
7x Power cleans
7x Burpees
7x Overhead squats
Filed under: CrossFit Calgary | Leave a Comment »
WOD
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
You can do CrossFit anywhere.
Compliments of CrossFit.Com Tiffany Morris from Ontario
Filed under: CrossFit Calgary | Leave a Comment »
WOD
50 Wallballs (20#/14#) plus
3 ROUNDS:
30 Double Unders;
15 Toes to Bar;
10 Front Squats (135#/95#)
PLUS (IMMEDIATELY FOLLOWING)
PART 2 (max weight):
1 Rep Max Clean (3 MINUTE TIME LIMIT)
A competition between CrossFit Gyms World Wide.
Participants at BeMore CrossFit:
Sandra Anderson
Layla Webster
Denita Nickel
Filed under: CrossFit Calgary | Leave a Comment »
REST DAY
A quote from the article.
He once said, “Fitness is a lifestyle. It’s something you do for the rest of your life. How long are you going to keep on
breathing? How long are you going to keep eating? You just do it.” He only ate twice a day, at 10 a.m. and 7 p.m.
and his diet always revolved around protein, fish and egg whites, fresh fruits, and vegetables
often processed through his juicer. And a glass, or two, of wine with dinner.
No coffee, tea, sugar, or white-flour products.
Filed under: Rest Day | Leave a Comment »
WOD
5, 5, 5, 5, 5,
Back Squat
Step ups 24″ with max weight dumbbells (10 total X 3)
Push ups with feet on Medicine Balls hands on pipes (3 X maximum you can do)
Filed under: CrossFit Calgary | Leave a Comment »
WOD
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
DENITA – Yeah her first pull-up on 2/17/2011. Her first CrossFit Class was 5/10/2010
Filed under: CrossFit Calgary | Leave a Comment »
WOD
21, 18, 15, 12, 9, 6, 3
Knee to Elbows
Box Jumps
Push ups
Kettle Bell
Wall Ball
V-Sits
Trainer Sandra doing 80% Deadlift
Filed under: CrossFit Calgary | Leave a Comment »
REST DAY
HAPPY FAMILY DAY!!
This article was posted on another crossfit website, a good read.
Filed under: Rest Day | Leave a Comment »
Meal Of The Day
