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)

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.

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!

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...

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

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...) :-)

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.

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.

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)

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.

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.

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.