Anyone done any August workouts? You can get ideas from our website: www.crossfitregina.com.
Robin
Friday, August 10, 2007
Wednesday, July 11, 2007
Tuesday, July 10, 2007
"Short Circuit"
I know Tiffiny is gone camping this week, so here's a workout for you:
"Short Circuit"
1 minute of each:
Broad Jump
Situps
Pushups
Deadlift
Bike/Run
4 rounds for time.
Post total reps to comments.
Compare to Feb 15/07
"Short Circuit"
1 minute of each:
Broad Jump
Situps
Pushups
Deadlift
Bike/Run
4 rounds for time.
Post total reps to comments.
Compare to Feb 15/07
Wednesday, July 4, 2007
Thursday Soccer in the Park
Don't forget! Invite anyone you think would like to get out for some exercise...
Wednesday Wow
5 Rounds for time
15 Burpees
15 Deadlifts 95 lbs
I will be gone next week. Does anyone want to host a work out next week? Let me know if you want the weights before Saturday evening so I can arrange for you to get them.
15 Burpees
15 Deadlifts 95 lbs
I will be gone next week. Does anyone want to host a work out next week? Let me know if you want the weights before Saturday evening so I can arrange for you to get them.
Saturday, June 30, 2007
5K Run
Our challenge to you is to do a 5K run sometime this week.
Walk/jog/run. Kids can do 3K.
Compare to April 29, 2007.
Post time to comments here.
(From CrossFit Regina)
Walk/jog/run. Kids can do 3K.
Compare to April 29, 2007.
Post time to comments here.
(From CrossFit Regina)
Friday, June 29, 2007
Adhoc workout
Brandy stopped by tonight so we did a work out.
3 rounds of:
30 walking lunges
50 squats
30 good mornings.
My time was 16:18. Brandy spent most of the time chasing Brooklyn so she wasn't able to finish the work out.
After we did 30 jumping pull-ups.
If anyone else has a free evening and wants to stop by for a quick workout, give one of us a call and maybe we will be available! If I am available Monday I will give you all a call to see if you want to work out.
3 rounds of:
30 walking lunges
50 squats
30 good mornings.
My time was 16:18. Brandy spent most of the time chasing Brooklyn so she wasn't able to finish the work out.
After we did 30 jumping pull-ups.
If anyone else has a free evening and wants to stop by for a quick workout, give one of us a call and maybe we will be available! If I am available Monday I will give you all a call to see if you want to work out.
Thursday Soccer in the Park
We played an hour of soccer again and then ended off with 30 push ups. We will definitely have to do more next time as it was way too easy. Next time will be 50 push ups and 50 pull ups. Can't wait!
Monday, June 25, 2007
Les and Sombra
Since Tiffiny and Brandy can't make it on Tuesday, Les and Sombra I guess you are on your own for Crossfit on Tuesday. Sorry. See you Thursday at soccer...
Saturday, June 23, 2007
Coleman Park or "45"
@ Coleman Park:
5 broad jumps
10 assisted pullups
15 situps
Level B = # rounds in 10 minutes
Level 1 = # rounds in 15 minutes
Post # rounds to comments.
-----------------------------------
"45" - 15-12-9-6-3 (total 45 reps)
w/45lb Olympic bar
Deadlifts
Hang Power Cleans
Front Squats
Push Jerk
Post time to comments
5 broad jumps
10 assisted pullups
15 situps
Level B = # rounds in 10 minutes
Level 1 = # rounds in 15 minutes
Post # rounds to comments.
-----------------------------------
"45" - 15-12-9-6-3 (total 45 reps)
w/45lb Olympic bar
Deadlifts
Hang Power Cleans
Front Squats
Push Jerk
Post time to comments
Sunday, June 17, 2007
Off Day Workout Challenge
We should really try to work out at least 4 times per week. Unfortunately it is quite difficult to get together that many times with everyone's different and busy schedules. I challenge you all to find a way to work a couple of extra workouts into your own individual schedule and post them each week to inspire the rest of us to do the same. It doesn't have to be entirely a CrossFit exercise, as you can go play ball with your kids and then finish off with some push ups and sit ups.
Be creative and for those of you who have kids, try to find ways to get them to participate. For example, Dan and I went jogging the other day while the kids rode their bike. This way it wasn't as strenuous for them, but it was a way to get out and be active as a family. There are tons of things that couples can do together to be active. Let us know what you do (ok, please keep this clean kids...) :-)
Be creative and for those of you who have kids, try to find ways to get them to participate. For example, Dan and I went jogging the other day while the kids rode their bike. This way it wasn't as strenuous for them, but it was a way to get out and be active as a family. There are tons of things that couples can do together to be active. Let us know what you do (ok, please keep this clean kids...) :-)
Tuesday at Les's House
This is the first time that Les is hosting! We will do deck of cards. Les gets to pick which exercise each suit is. See you all at 7:00.
Saturday, June 16, 2007
Weekend Team WOD
15-12-9 reps of:
Burpees
25/35lb Dumbell lunges
20/45lb shoulder press
30 m shuttle run
jumping pullups
This is a team wod, so everyone works out together, go to next exercise together after everyone done, similar to our Team Colorado WOD.
Post group time to comments.
Burpees
25/35lb Dumbell lunges
20/45lb shoulder press
30 m shuttle run
jumping pullups
This is a team wod, so everyone works out together, go to next exercise together after everyone done, similar to our Team Colorado WOD.
Post group time to comments.
Tuesday, June 12, 2007
Tuesday Deck of Cards
Choose an exercise for each suit.
Choose from situps, pushups, pullups, squats, swings, etc.
For jokers do a 400 meter run or 25 burpees.
Post group time to comments.
(Tiffiny requested more group workouts for your group)
Choose from situps, pushups, pullups, squats, swings, etc.
For jokers do a 400 meter run or 25 burpees.
Post group time to comments.
(Tiffiny requested more group workouts for your group)
Friday, June 8, 2007
Sunday, June 10 "Jackie"
"Jackie"
For time:
100 Sumo-Deadlift High Pulls with 45 pounds - simulates a 1K row
50 thrusters with 45 pounds - full squat and weight goes from shoulders to straight above your head as you go up.
30 jumping pullups
Compare to April 19, 2007
Post time to comments.
For time:
100 Sumo-Deadlift High Pulls with 45 pounds - simulates a 1K row
50 thrusters with 45 pounds - full squat and weight goes from shoulders to straight above your head as you go up.
30 jumping pullups
Compare to April 19, 2007
Post time to comments.
Tuesday, June 5, 2007
Thursday, June 7
25 wall ball (women 10lbs/men 20lbs)
30 pull-ups
Buttercup = 3 rounds for time
Level I = 4 rounds for time
Level II = 5 round for time
If you don't have a ball, use a plate or dumbbell of the right weight.
Post time to comments.
30 pull-ups
Buttercup = 3 rounds for time
Level I = 4 rounds for time
Level II = 5 round for time
If you don't have a ball, use a plate or dumbbell of the right weight.
Post time to comments.
Monday, June 4, 2007
Buttercup "Cindy"
Ok, here's your Tuesday workout to get back into it:
"Cindy":
3 pull-ups
6 push-ups
9 squats
How many rounds can you do in 10 minutes?
Post number of rounds to comments.
"Cindy":
3 pull-ups
6 push-ups
9 squats
How many rounds can you do in 10 minutes?
Post number of rounds to comments.
Thursday, May 31, 2007
Come on People!
3 rounds for time:
50 Sumo Deadlift High Pulls - 45lbs (simulates a 500 meter row)
50 Wall Ball 10lbs women/20lbs men
Post time to comments.
50 Sumo Deadlift High Pulls - 45lbs (simulates a 500 meter row)
50 Wall Ball 10lbs women/20lbs men
Post time to comments.
Saturday, May 26, 2007
Saturday at the Park
For time:
Run 400 m
15 pull-ups
Run 400 m
12 pull-ups
Run 400 m
9 pull-ups
Post time to comments.
Run 400 m
15 pull-ups
Run 400 m
12 pull-ups
Run 400 m
9 pull-ups
Post time to comments.
Thursday, May 24, 2007
Breathing Ladder
It's time for a breathing ladder!
Bell swings 1-> 15->1
Women use 30-35 pounds
Men use 50-55 pounds
Post time to comments.
Bell swings 1-> 15->1
Women use 30-35 pounds
Men use 50-55 pounds
Post time to comments.
Tuesday, May 22, 2007
For Eleanor
We met Kendra's sister Eleanor on the weekend and did this workout with her:
Three rounds for time:
Overhead lunges w/30lbs for 50 feet
21 burpees
Post time to comments.
For overhead walking lunges, hold barbell overhead with wide grip and keep shoulders engaged; trailing knee kisses the ground.
Three rounds for time:
Overhead lunges w/30lbs for 50 feet
21 burpees
Post time to comments.
For overhead walking lunges, hold barbell overhead with wide grip and keep shoulders engaged; trailing knee kisses the ground.
Saturday, May 19, 2007
Moving Day
Your WOD assignment is to come over to Aaron & Robin's house and deadlift some boxes... starting at 9:00 am.
Thursday, May 17, 2007
Kendra's Birthday WOD
For Kendra... since Good Mornings are her favorite:
3 rounds for time of:
30 Walking lunges
50 Air Squats
30 Good Mornings w/45lbs
Post time to comments.
(Adapted from CrossFit.com 070516)
Wednesday, May 16, 2007
Sit-ups
Check out Sombra's explanation (with pictures) of the new situps:
http://www.homeschoolblogger.com/MoreLittleWilsons
Under "May 16 Situps"... can you do 100?
http://www.homeschoolblogger.com/MoreLittleWilsons
Under "May 16 Situps"... can you do 100?
Tuesday, May 15, 2007
Team Colorado WOD
15-12-9 rep rounds of:
Wall Ball w/10lbs
Box Jump
Push Press 45lbs women/65lbs men
Burpees
High Pulls 45lbs women/65lbs men
One person at each station, rotate when last person done.
Post team time to comments.
Wall Ball w/10lbs
Box Jump
Push Press 45lbs women/65lbs men
Burpees
High Pulls 45lbs women/65lbs men
One person at each station, rotate when last person done.
Post team time to comments.
Monday, May 14, 2007
CrossFit Seminar
WOW - I met Annie and Nicole! They were both so nice. Annie's baby girl is the same age as Sarah, 8 months old. The certification seminar was awesome and I would totally go again. Go to CrossFit's main page and look for us in the group photo on their Monday posting. Everything was amazing, from the classroom lectures to the hands-on practice to the team workouts. Aaron and I are now both Level I CrossFit-certified trainers. Watch out!! LOLOLOL! And yes my face is red because we took this picture after I'd just done a workout. Come to our house Tuesday evening to try out the team workout we learned in Colorado.
Sunday, May 13, 2007
"No Excuses"
4 exercises: Burpees, Pull-ups, Squats, Push-ups
(If you can't do one of these, you could substitute sit-ups or bell swings, be creative)
First round, 60 seconds of each
Second round, 45 seconds of each
Third round, 30 seconds of each
Fourth round, 15 seconds of each
Total = 10 minutes
No rest between rounds or exercises.
Divide into two groups, so you can time and count reps for each other.
Post total number of reps to comments.
(If you can't do one of these, you could substitute sit-ups or bell swings, be creative)
First round, 60 seconds of each
Second round, 45 seconds of each
Third round, 30 seconds of each
Fourth round, 15 seconds of each
Total = 10 minutes
No rest between rounds or exercises.
Divide into two groups, so you can time and count reps for each other.
Post total number of reps to comments.
Saturday, May 12, 2007
Interval Challenge Part II
4:00 @ Kendra's house
6 rounds for time (that's right, SIX!):
6 burpees
24 squats
12 push-ups
200 m sprint (measure out 100 m and run there and back)
Post time to comments.
6 rounds for time (that's right, SIX!):
6 burpees
24 squats
12 push-ups
200 m sprint (measure out 100 m and run there and back)
Post time to comments.
Thursday, May 10, 2007
"Deck of Cards" Playground
7:00 pm at the school yard
Aces = 11
Face cards = 10
#2-9 = number value
Hearts = push-ups
Diamonds = sit-ups
Spades = burpees
Clubs = squats
Jokers = 25 pull-ups
This is a group workout, everyone moves on to the next card together.
Aces = 11
Face cards = 10
#2-9 = number value
Hearts = push-ups
Diamonds = sit-ups
Spades = burpees
Clubs = squats
Jokers = 25 pull-ups
This is a group workout, everyone moves on to the next card together.
Wednesday, May 9, 2007
Tuesday, May 8, 2007
"Jonesworthy"
7:00 pm at the school yard
Full Jonesworthy:
Squats 80-64-50-32-16-8
Swings 40-32-25-16-8-4
Pull-ups 20-16-12-8-4-2
3/4 Jonesworthy:
Squats 60-48-36-24-16-8
Swings 30-24-18-12-8-4
Pull-ups 15-12-9-6-4-2
1/2 Jonesworthy:
Squats 40-32-25-16-8-4
Swings 20-16-12-8-4-2
Pull-ups 10-8-6-4-2-1
Choose your level and write out your numbers. Bring a weight to use for the bell swings, preferably a 30 pound dumbell for women, 45 pounds for men. Make modifications for yourself, as needed. Someone bring a timer and everyone can go at the same time, pull-ups on the monkey bars.
Post time to comments.
Full Jonesworthy:
Squats 80-64-50-32-16-8
Swings 40-32-25-16-8-4
Pull-ups 20-16-12-8-4-2
3/4 Jonesworthy:
Squats 60-48-36-24-16-8
Swings 30-24-18-12-8-4
Pull-ups 15-12-9-6-4-2
1/2 Jonesworthy:
Squats 40-32-25-16-8-4
Swings 20-16-12-8-4-2
Pull-ups 10-8-6-4-2-1
Choose your level and write out your numbers. Bring a weight to use for the bell swings, preferably a 30 pound dumbell for women, 45 pounds for men. Make modifications for yourself, as needed. Someone bring a timer and everyone can go at the same time, pull-ups on the monkey bars.
Post time to comments.
Sunday, May 6, 2007
Sweet Sunday
Complete as many rounds in twenty minutes as you can of:
15 barbell Thrusters (45lbs women/65lbs men)
21 Jumping pull-ups
Post number of rounds to comments
OR "Cora Plus" 3 rounds for timeSaturday, May 5, 2007
Thursday, May 3, 2007
"Gates of Fire"
50 sit-ups
50 push-ups
100 front squats (45lbs women/65lbs men)
50 push-ups
50 sit-ups
Yes, this is a repeat from our "300" week!
I warned you it would be coming up again soon.
Post time to comments. Compare to March 13.
From Capital CrossFit in Ottawa, Ontario.
50 push-ups
100 front squats (45lbs women/65lbs men)
50 push-ups
50 sit-ups
Yes, this is a repeat from our "300" week!
I warned you it would be coming up again soon.
Post time to comments. Compare to March 13.
From Capital CrossFit in Ottawa, Ontario.
Tuesday, May 1, 2007
Fitness Test 1
It's the first of the month and time to repeat Fitness Test 1.
Let's see how we've improved!
One minute each of: pull-ups, push-ups, sit-ups, squats,
with one minute rest in between each exercise.
Compare to April 3 and March 2.
Post scores to comments.
Bonus = Burpee Race
(I am, of course, adding the bonus after the workout...
or else you guys wouldn't have shown up!)
Let's see how we've improved!
One minute each of: pull-ups, push-ups, sit-ups, squats,
with one minute rest in between each exercise.
Compare to April 3 and March 2.
Post scores to comments.
Bonus = Burpee Race
(I am, of course, adding the bonus after the workout...
or else you guys wouldn't have shown up!)
Monday, April 30, 2007
"Swing 'n Pull"
21-18-15-12-9-6-3
Bell Swings
Pull-ups
Swings = 55lbs men/35lbs women
Post time to comments
Bell Swings
Pull-ups
Swings = 55lbs men/35lbs women
Post time to comments
Sunday, April 29, 2007
5K run
Today's WOD is a 5K run. If you didn't get a chance to run with the group, please run a 5K sometime so you have a base time to work with.
Post time to comments.
Post time to comments.
Saturday, April 28, 2007
Saturday at the Park
How many rounds can you do in 20 minutes?
12 Hang Squat Cleans (45lbs women/65lbs men)
7 Pull-ups
Post number of rounds to comments
Bonus = gymnastic ring practice
12 Hang Squat Cleans (45lbs women/65lbs men)
7 Pull-ups
Post number of rounds to comments
Bonus = gymnastic ring practice
Thursday, April 26, 2007
"Tabata This"
Pull-ups
Push-ups
Sit-ups
Squats
Tabatas are 20 seconds on, 10 seconds off.
4 minutes total each exercise.
Workout = 16 minutes.
Push-ups
Sit-ups
Squats
Tabatas are 20 seconds on, 10 seconds off.
4 minutes total each exercise.
Workout = 16 minutes.
Wednesday, April 25, 2007
"Jonesworthy"
Full Jonesworthy:
Squats: 80-64-50-32-16-8
Swings: 40-32-25-16-8-4
Pull-ups: 20-16-12-8-4-2
Half Jonesworthy:
Squats: 40-32-25-16-8-4
Swings: 20-16-12-8-4-2
Pull-ups: 10-8-6-4-2-1
Swings = 35lbs women/55lbs men
Post time to comments
Squats: 80-64-50-32-16-8
Swings: 40-32-25-16-8-4
Pull-ups: 20-16-12-8-4-2
Half Jonesworthy:
Squats: 40-32-25-16-8-4
Swings: 20-16-12-8-4-2
Pull-ups: 10-8-6-4-2-1
Swings = 35lbs women/55lbs men
Post time to comments
Tuesday, April 24, 2007
"Fight Gone Bad"
In this workout you go to each of five stations for a minute. This is a five-minute round followed by a one-minute break. Repeat 3 times. The stations are:
- Deadlift high-pull 45 pounds (Reps)
- Box Jump w/20" box (Reps)
- Push-press 45 pounds (Reps)
- Bike (Distance)
- Wall-ball w/10 pound ball (Reps)
Monday, April 23, 2007
Sunday, April 22, 2007
"Barbara"
"Barbara":
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 minute rest between rounds
3 rounds... record your time for each round.
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 minute rest between rounds
3 rounds... record your time for each round.
Saturday, April 21, 2007
"Nasty Girls"
Since no one could make it for 4:00 today, we'll have a 7:00 workout this evening.
Come and find out what "Nasty Girls" is all about!!
"Nasty Girls":
50 Squats
7 Muscle-ups
10 Hang Power Cleans
3 rounds for time
Come and find out what "Nasty Girls" is all about!!
"Nasty Girls":
50 Squats
7 Muscle-ups
10 Hang Power Cleans
3 rounds for time
Thursday, April 19, 2007
"Jackie"
Thursday at 7:00 pm at Maiers... "Heeeeeere's Jackie!"
"Jackie"
For time:
100 SDHP w/45lbs (Sumo Deadlift High Pulls, to simulate 1km row).
50 Thrusters w/45lbs
30 Pull-ups
"Only once through?" you might ask... yes, but ask those who came tonight if it was hard or easy. Jackie is one tough girl! This workout with 45 pounds is full prescription.
"Jackie"
For time:
100 SDHP w/45lbs (Sumo Deadlift High Pulls, to simulate 1km row).
50 Thrusters w/45lbs
30 Pull-ups
"Only once through?" you might ask... yes, but ask those who came tonight if it was hard or easy. Jackie is one tough girl! This workout with 45 pounds is full prescription.
Wednesday, April 18, 2007
Tuesday, April 17, 2007
"Cora"
Regular time, regular place... 7:00 pm at Maiers
WOD = "Cora"
3 rounds for time:
1.6 km bike sprint (or 200 skips)
20 good mornings w/40lbs
20 situps
20 floor wipers w/40lbs (100lbs for men)
(can add 20 hanging knee raises)
Bonus: "Super Sally"
20 box jump burpees for time!
WOD = "Cora"
3 rounds for time:
1.6 km bike sprint (or 200 skips)
20 good mornings w/40lbs
20 situps
20 floor wipers w/40lbs (100lbs for men)
(can add 20 hanging knee raises)
Bonus: "Super Sally"
20 box jump burpees for time!
Monday, April 16, 2007
Sunday, April 15, 2007
Outdoor "Nicole"
Come to the school yard to meet "Nicole", Sunday at 4:00.
"Nicole":
# of rounds in 20 minutes
400 m run
12 pull-ups
"Nicole" for kids:
# of rounds in 10 minutes
200 m run
12 pull-ups
"Nicole":
# of rounds in 20 minutes
400 m run
12 pull-ups
"Nicole" for kids:
# of rounds in 10 minutes
200 m run
12 pull-ups
Saturday, April 14, 2007
Outdoor "Helen"
High of +19 today... See you at 4:00!
"Helen":
Three rounds for time:
400 m run
21 bell swings (30lbs women/55lbs men)
12 pull-ups
Location = School yard (pull-ups on the monkey bars)
Yes ladies, we have graduated up to 30lb bell swings!!
Prescription is 35lbs, so we are almost there.
"Helen":
Three rounds for time:
400 m run
21 bell swings (30lbs women/55lbs men)
12 pull-ups
Location = School yard (pull-ups on the monkey bars)
Yes ladies, we have graduated up to 30lb bell swings!!
Prescription is 35lbs, so we are almost there.
Thursday, April 12, 2007
"Deck of Cards"
This workout has endless variations and is fun as a group.
Choose an exercise for each suit. Go through a deck of cards, one card at a time until completed.
One example:
Clubs = pull-ups
Diamonds = push-ups
Hearts = sit-ups
Spades = squats
(i.e. 10 of hearts would be 10 sit-ups)
Aces can be one or eleven.
Jokers = 100 Jumping Jacks or 100 skips.
Choose an exercise for each suit. Go through a deck of cards, one card at a time until completed.
One example:
Clubs = pull-ups
Diamonds = push-ups
Hearts = sit-ups
Spades = squats
(i.e. 10 of hearts would be 10 sit-ups)
Aces can be one or eleven.
Jokers = 100 Jumping Jacks or 100 skips.
Wednesday, April 11, 2007
Tuesday, April 10, 2007
Monday, April 9, 2007
"Steinbach"
Run 400 m
5 Muscle-ups
Lvl B = 3 rounds for time
Lvl I = 4 rounds for time
Lvl II = 5 rounds for time
Substitutes for running 400 m = 240 skips or bike 1.6 k
Substitute for 1 muscle-up = 4 pull-ups + 4 ring dips
(4 pull-ups + 4 push-ups are ok if you don't have rings)
5 Muscle-ups
Lvl B = 3 rounds for time
Lvl I = 4 rounds for time
Lvl II = 5 rounds for time
Substitutes for running 400 m = 240 skips or bike 1.6 k
Substitute for 1 muscle-up = 4 pull-ups + 4 ring dips
(4 pull-ups + 4 push-ups are ok if you don't have rings)
Sunday, April 8, 2007
Happy Easter!
Happy Easter everyone!
No WOD today... enjoy some family time...
and squeeze in 20 minutes of cardio.
LOL!
No WOD today... enjoy some family time...
and squeeze in 20 minutes of cardio.
LOL!
Saturday, April 7, 2007
"Magic 50"
Workout of the Day = "Magic 50"
Dumbbell Snatch 5 left arm, 5 right arm
Dumbbell Swing 5 left arm, 5 right arm
10 Burpees
Lvl B = 3 rounds for time
Lvl I = 4 rounds for time
Lvl II = 5 rounds for time
Women 15lb DB / Men 25lb DB
Increase DB weight as needed
Dumbbell Snatch 5 left arm, 5 right arm
Dumbbell Swing 5 left arm, 5 right arm
10 Burpees
Lvl B = 3 rounds for time
Lvl I = 4 rounds for time
Lvl II = 5 rounds for time
Women 15lb DB / Men 25lb DB
Increase DB weight as needed
Friday, April 6, 2007
Thursday, April 5, 2007
7:00 pm Breathing Ladder
Breathing Ladder
1 ->15->1
Power Cleans
Lvl I - 30lbs (men 45lbs)
Lvl II - 40lbs (men 65lbs)
Clean 1 rep, breathe once, clean 2 reps, breathe twice, etc.
Up to 15 and back down to 1.
Compare to Feb. 8, 2007
Post time to comments
1 ->15->1
Power Cleans
Lvl I - 30lbs (men 45lbs)
Lvl II - 40lbs (men 65lbs)
Clean 1 rep, breathe once, clean 2 reps, breathe twice, etc.
Up to 15 and back down to 1.
Compare to Feb. 8, 2007
Post time to comments
1:30 pm "Turkish Delight"
"Turkish Delight"
30-20-10
Turkish Getups (lvl I 5lbs, lvl II 10lbs)
Jumping Pull-ups
Bell Swings w/20lbs
Post time to comments
30-20-10
Turkish Getups (lvl I 5lbs, lvl II 10lbs)
Jumping Pull-ups
Bell Swings w/20lbs
Post time to comments
Tuesday, April 3, 2007
Fitness Test 1 & "Diane"
Fitness Test 1:
Pull-ups, Push-ups, Sit-ups, Squats, one minute each
Compare to March 2, 2007
"Diane"
21-15-9
Deadlift 120lbs
Box Push-ups
Post Fitness Test results and "Diane" time to comments
Pull-ups, Push-ups, Sit-ups, Squats, one minute each
Compare to March 2, 2007
"Diane"
21-15-9
Deadlift 120lbs
Box Push-ups
Post Fitness Test results and "Diane" time to comments
Monday, April 2, 2007
Sunday, April 1, 2007
"Cindy"
Today's workout will be the benchmark girl "Cindy":
How many rounds can you do in 20 minutes?
5 pull-ups
10 push-ups
15 squats
Post scores in comments.
How many rounds can you do in 20 minutes?
5 pull-ups
10 push-ups
15 squats
Post scores in comments.
Welcome!
Welcome to our fitness blog. We are a group of people from Qu'Appelle, Saskatchewan, Canada interested in being fit and healthy! What started as a New Year's resolution has grown, by word of mouth, to become "Qu'Appelle Fit Club". We do functional CrossFit workouts and follow The Zone diet. Starting April 1st, 2007, we will be posting our workouts in this community blog so members can post their times and scores.
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