Chest-to-bar is the standard for pullups in this workout regardless of whether you're using bands or not. Sclae box jumps height and sit up weight as needed.

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Go outside or take your sunshine pills

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Check out the wrap up from Day One and Day Two

Endurance

2 x 800m holding best possible pace with 2 min rest between. Not slowing more then 3 sec.

Then...

2 x 1k holding best possible pace with 2 min rest between. Not slowing more then 5 sec.

Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD.

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Staying Optimistic Keeps You Healthy

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WOD

Run 3 laps

50 kettlebell snatches (1 pood/0.75 pood)

Run 2 laps

35 kettlebell snatches

Run 1 lap

20 kettlebell snatches

These are squat snatches, alternating arms

This is why it needs to warm up so we can get off the treadmills and run outside!

WOD
5 rounds for time of:

25 kettlebell swings (1.5/1 pood)

30 Overhead Lunges (35/25lb plate)... Total... NOT PER LEG... (Kana)... *ahem*....  :-)

2010 Cross Fit Games Central Canada (AB/SK/MB) sectionals start today in Edmonton, AB at the Garrison military fitness center! The athletes vying for the 15 spots to advance to Canadian Regionals have 3 events to get through today:

Event 1: 3-rep max overhead Squat

Event 2: 7 Min Max reps thrusters (95/65)

Event 3: 5 rounds for time of 5 Power Clean (155/105), 10 Burpees, 200m run

Remember... Classes today are at 9am and 5pm. There is no noon WOD today.

Strength

Shoulder Press 3-3-3-3-3

Death By Pullups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continue as long as you are able to finish the number of reps within the 60 second window. Use as many sets each minute as needed. Your score is the highest number/minute completed.

Compare to Feb 16/10 

David rocks out a full "Murph", complete with 20lb weight vest

Strength Day

Deadlift 1-1-1-1-1-1-1 reps

Bonus: 500m Row, for time

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The best CrossFit athletes from Alberta, Saskatchewan, and Manitoba converge in Edmonton this weekend for the 2010 CrossFit Games Central Canada Sectional. Check out the four events they will be competing in over 2 days. 15 men and 15 women will qualify to head to the Canadian Regionals in Calgary at the end of May and from there only a few Canadian athletes will earn their place at the 2010 Games in Aromas, California in July.

David and Jocelyn are off to Edmonton to help out as judges so the schedule for Friday and Saturday is modified. Friday at 5pm is cancelled, but 8am, noon, and 7pm are still on. Saturday at noon is cancelled but 9am and a bonus 5pm WOD are available.

 Not everyone struggles with overhead squats! Laura lists them among her best movements. In fact, she reps them out so fast she's blurry in every single picture we took!

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

You can attack the pullups, pushups, and squats in any order in any number of reps and sets that you like. If you're up for the full challenge, you can wear the 20lb weight vest. From the time you start your first run, you will have 35 minutes before you must start your second run.

Do you notice anything different today? No? Nothing at all? What is that? Is it silence? Yes it is! The music is gone! Ahhhh... sweet sweet silence...

 Ryan grinds out the Muscle Up Progressions

WOD

AMRAP in 20 minutes of:
15 Stiff Leg Deadlift (95/65)
15 Knees to elbows
15 Overhead squats (95/65)

Intermediate

15 Stiff Leg Deadlift (65/45)

15 Hanging Knees to Chest

15 Overhead Squats (65/45)

Novice

15 Stiff Leg Deadlifts (65/45)

15 Hanging Knee Raises

15 Overheed Squat (25/15 or Hyperlite Bar or dowel)

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Endurance

All out sprint intervals. 3 rounds of:

5 seconds on, 10 seconds off,

20 seconds on, 10 seconds off,

10 seconds on, 10 seconds off,

30 seconds on, 10 seconds off,

15 seconds on, 10 seconds off,

25 seconds on, 10 seconds off 

Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD.

Brian and Kristi work on their Muscle Up skills

Strength

Weighted pull-ups 1-1-1-1-1-1-1 reps

If you don't have weighted pullups yet, do Pullup Negatives 5-5-5-5-5

AMRAP in 15 minutes of:
2 Muscle-ups (or 4 progressions)
4 Front Squats (155/105lbs)
8 Burpee Box Jumps (20")

Intermediate:

4 Muscle Up Progressions 

4 Front Squats (95/65)

8 Burpee Box Jumps (16")

Novice:

4 Muscle Up Progressions

4 Burpees

8 Goblet Squats (25/20lb Dumbbell)