Strength work first:

Back Squat 5-5-5-5-5 reps

then...

8 rounds of:

30 Seconds of Max Rep Burpees

15 seconds rest

"J.T."

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July 2005.

Four rounds for time of:
Run 400 meters
50 Squats

Compare to Sept 2, 2009

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One part of the 6.7km x-country run course. It just wouldn't be the Canadian qualifier if there wasn't any snow, right?

The five events for this weekend's CrossFit Games Canadian Regional Qualifer have been posted. Athletes will be running, snatching, wall balling, and flipping tires (among many other things) as they vie for one of 6 men's spots and 6 women's spots at the international CrossFit Games this july in Los Angeles, California.

The perfect perch to contemplate your life, post-WOD

Partition as needed, any order.

Watch Jason Khalipa do this WOD in 2:55 - video [wmv] [mov]

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in an training accident in Arizona, on Feb. 13 2008.

Has it been 6 weeks already?? It's time to revisit The Spring LEANing Challenge Baseline workouts to see how much you've improved. Who is going to win this big pile of cash?? I guess we'll see...

Part One: 1 Rep Max Back Squat (3 attempts)

Part Two: Max Continuous Pullups (1 attempt)

Part Three:

"Garen" (20 Min Cap)

10 Rounds for time of...

3 Clean and Jerks (135/95)

15 Wall Balls (20/14)

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"Form and Intensity

I am not a total “form Nazi.” When it is game day, I have a huge appreciation for all-out effort at end ranges of strength, power and speed, where form not only breaks down but can also become an abomination. I am not denouncing a nearly exhausted marathon runner’s lack of midline as he struggles through the last mile of the race. I am cheering the effort.

But if you practice with this “get ’er done” sense of wild abandon and lack of form, you are limiting your own success. Never be afraid to take a step back and focus on the fundamentals. Build the base of your pyramid as wide as you can that one day you can build it higher."

- Dr. John Zimmer in Your Form Sucks

Clean and Jerks 1-1-1-1-1-1-1

Then...

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

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Congratulations to the BRIO athletes who competed at the Sask Spring Fling CrossFit Challenge this weekend in Regina. All four came home with a medal. Way to represent!

Laura - 1st place in div 2 women

Kana - 2nd place in div 2 women

Melanie - 1st place in div 3 women

Brian S - 3rd place in div 3 men

Remember - only one class at 10am today (with Coach Kendra). Send some good vibes to Kana, Laura, Melanie, Brian S., and David competing at the CrossFit Spring Fling in Regina this weekend.

WOD - Spring Fling #3 "Rain or Shine"

3 rounds for time:
400m Run
20 Push Press/Jerk (115/80lb)
20 Box Jumps (20″)

Intermediate (Div 2): Use 95/65 for the Push Press/Jerk

Novice (Div 3):

3 rounds for time of

200m run

15 Push Press/Jerk - 65/45lbs

15 Box Jumps (men=20", women=12")

20 minute time limit for all divisions. Choose div 1, 2, or 3 and see how you would do with this one if you were competing too!

"Eva"

Five rounds for time of:
800m Run
30 Kettlebell swing (2 pood/1.5 pood)
30 Pull-ups

Synchronized Kettlebell Swings.... look for it at the next olympics

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Long Weekend Classes

Saturday - 10am

Monday - 9am, noon, and 5pm

Click here to view the schedule