"Swing 'n Pull"

21-18-15-12-9-6-3
Bell Swings
Pull-ups

Swings = 55lbs men/35lbs women

Post time to comments

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.

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

"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.

"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

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"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:

1. Deadlift high-pull 45 pounds (Reps)
2. Box Jump w/20" box (Reps)
3. Push-press 45 pounds (Reps)
4. Bike (Distance)
5. Wall-ball w/10 pound ball (Reps)
   

Record your score in comments.

Happy 1st Birthday Brooklyn!

"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.

"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

"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.

Wednesday Workout

What did you do today?

"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!

Monday workout

We'll have a Monday workout at our house at 11:00 am.

Please come if you can!

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

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.

"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.

Wednesday Workout

What did you do today?

"Trinity"

Go to Tiffiny's house 7:00 pm Tuesday to meet "Trinity" :)

"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)

Happy Easter!

Happy Easter everyone!

No WOD today... enjoy some family time...

and squeeze in 20 minutes of cardio.

LOL!

"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

Good Friday

No scheduled workout for today,
but here's a place to post for the day.

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

1:30 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

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

Max Effort Deadlift

Max Effort Deadlift

Post max load to comments.

"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.

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.