AMRAP in 3 minutes of:

3 Sumo Deadlift High Pulls (95/65)

6 Sit Ups

9 Squats

Rest 1 minute

Repeat 5 times

Normal vs Awesome.... 

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
21 Overhead squats (95/65)

10 minute cap

Rest 2 minutes

Part B. Three rounds for time of:
30 Toes to bar
21 Ground to overhead (95/65)
10 minute time cap.

Squat/Power Clean and Press/Push Press/Jerk or Squat/Power Snatch. Anyway, anyhow just get it from the ground the locked out overhead.

Want to see the world champion of limbo? Why not!

15 min AMRAP

Tire flip x1 girls x2 guys

10 tire jumps

Sandbag run

Sandbag thrusters x7 girls x 10 guys

In preparation for the upcoming Saskatchewan CrossFit Challenge we are reopening our food logging program.  

To access it use the same link as before (http://groups.google.ca/group/crossfit_brio).  If haven't used the group before you can sign up by clicking the "sign up and apply for membership" tab and then use your gmail account or click "Create an account".

 If you have any questions please let David know.

WOD: Event #6 From the 2010 CrossFit Games

For the men...

Seven rounds for time of:
3 Cleans, 205lbs
4 Ring handstand push-ups

For the women...

Seven rounds for time of:

3 Cleans, 135lbs

4 Handstand pushups

Then...

Back Squat 3x3

2 min rests between sets

21-15-9 Front Squats @ 50% 1RM 

1 min rest between rounds

Registration for the 2010 Saskatoon CrossFit Challenge is now open!  Talk with David about which division you should enter and then

Click this link to sign up.  

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Skill work - Pistols/ 1 legged squats

Warm up Deadlifts: 12@ 25% 1RM - 9@ 50% 1RM - 6 @ 75% 1RM

Cool down - grab a foam roller or orange balls and roll out erectors, hamstrings, and glutes

3...2...1... Go!

The 2nd Annual Saskatchewan CrossFit Challenge is coming soon. 

When: Saturday Sept 18

Where: Hosted at CrossFit Saskatoon

What: A fun and inclusive competition for beginner, intermediate, and advanced CrossFitters.

How we will help you get ready...

1. Eating for Performance seminar - join us Wed July 28 at 8pm or Saturday July 31 at 11am where we'll discuss the specifics of eating for optimum athletic performance. We'll talk about getting the right amount of protein, carbs, and fat plus nutrient timing and post-workout nutrition. 

2. Food Logging Google Group - we will re-open the food logging group we used for our Spring LEANing Challenge for those of you who would like to track your food, share with your fellow athletes, and get feedback from your coaches. 

3. 2-A-Day Workouts - Two days each week we'll make double header workouts available (am + pm) so you can get accustomed to the extra volume. Be prepared for the unknown and the unknowable!

4. Upgrade Your Membership Deal - If you're on a drop-in, 2x/week, or 3x/week membership, talk to David about upgrading to an unlimited membership for the 8 weeks leading up the Challenge.

WOD #2 From the 2010 CrossFit Games...

"HELLen"

Run 1200 meters
63 Kettlebell swings (1.5/1 pood)
36 Pull-ups
Run 800 meters
42 Kettlebell swings
24 Pull-ups
Run 400 meters
21 Kettlebell swings
12 Pull-ups

Rookie option: straight up "Helen"

Firebreather optional add-on: Establish 1RM shoulder-to-overhead within 90 seconds of completing HELLen. (Event #3)

Compare to regular Helen on Mar 15, 2010

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

This was the first workout for the individual competitors last Friday at the 2010 CrossFit games. Check out the times here.

"Amanda" is a new workout named in honor of Amanda Miller, a 2009 Games competitor who sadly passed away in April after battling an aggressive form of melanoma. She was only 24. Watch the tribute video to Amanda here: [wmv] [mov]

Deadlift 1-10-1-20-1-30 reps

Your score is the total weight (add up all six barbell loads)

Then...

7 rounds for time (7 min time cap)

5/3 Sand Bag Squat Clean/Thruster

5 Burpees

Syl and Lorraine working on their deadlifts