Qu'Appelle Fit Club

August Workouts?

2007-08-10T08:21:00.000-06:00

Anyone done any August workouts? You can get ideas from our website: www.crossfitregina.com.
Robin

And another one...

2007-07-11T22:13:00.001-06:00

3 rounds for time:
50 Thrusters w/45lbs
35 Pull-ups

Post time to comments.

"Short Circuit"

2007-07-10T08:53:00.000-06:00

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

Thursday Soccer in the Park

2007-07-04T23:32:00.000-06:00

Don't forget! Invite anyone you think would like to get out for some exercise...

Wednesday Wow

2007-07-04T23:28:00.000-06:00

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.

5K Run

2007-06-30T15:58:00.001-06:00

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

2007-06-29T21:56:00.000-06:00

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

2007-06-29T19:25:00.000-06:00

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

2007-06-25T21:20:00.000-06:00

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"

2007-06-23T21:52:00.000-06:00

@ 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

2007-06-17T21:43:00.000-06:00

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

2007-06-17T21:39:00.000-06:00

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

2007-06-16T07:32:00.000-06:00

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

2007-06-12T16:05:00.000-06:00

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"

2007-06-08T13:40:00.000-06:00

"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

2007-06-05T23:00:00.000-06:00

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"

2007-06-04T23:12:00.000-06:00

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.

Come on People!

2007-05-31T18:00:00.000-06:00

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.

Saturday at the Park

2007-05-26T12:48:00.000-06:00

For time:
Run 400 m
15 pull-ups
Run 400 m
12 pull-ups
Run 400 m
9 pull-ups

Post time to comments.

Breathing Ladder

2007-05-24T00:00:00.000-06:00

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.

For Eleanor

2007-05-22T14:05:00.000-06:00

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.

Moving Day

2007-05-19T00:00:00.000-06:00

Your WOD assignment is to come over to Aaron & Robin's house and deadlift some boxes... starting at 9:00 am.

Kendra's Birthday WOD

2007-05-17T10:00:00.000-06:00

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)

Sit-ups

2007-05-16T23:00:00.000-06:00

Check out Sombra's explanation (with pictures) of the new situps:

http://www.homeschoolblogger.com/MoreLittleWilsons

Under "May 16 Situps"... can you do 100?

Team Colorado WOD

2007-05-15T20:48:00.000-06:00

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.

CrossFit Seminar

2007-05-14T22:00:00.000-06:00

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.

"No Excuses"

2007-05-13T00:00:00.000-06:00

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.

Interval Challenge Part II

2007-05-12T00:00:00.000-06:00

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.

"Deck of Cards" Playground

2007-05-10T18:01:00.000-06:00

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.

Rest Day

2007-05-09T18:00:00.000-06:00

"Jonesworthy"

2007-05-08T00:00:00.000-06:00

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.

Sweet Sunday

2007-05-06T17:07:00.000-06:00

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 time

"Gracie"

2007-05-05T10:54:00.000-06:00

For time: 15-12-9 reps of
Clean & Jerk 50% BW
Pull-ups

"Gates of Fire"

2007-05-03T16:38:00.000-06:00

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.

Fitness Test 1

2007-05-01T15:15:00.000-06:00

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!)

"Swing 'n Pull"

2007-04-30T17:00:00.000-06:00

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

Swings = 55lbs men/35lbs women

Post time to comments

5K run

2007-04-29T20:00:00.000-06:00

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

2007-04-28T13:10:00.000-06:00

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"

2007-04-26T00:00:00.000-06:00

Pull-ups
Push-ups
Sit-ups
Squats

Tabatas are 20 seconds on, 10 seconds off.
4 minutes total each exercise.
Workout = 16 minutes.

"Jonesworthy"

2007-04-25T18:35:00.000-06:00

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

"Fight Gone Bad"

2007-04-24T00:00:00.001-06:00

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)

Record your score in comments.

Happy 1st Birthday Brooklyn!

2007-04-23T00:00:00.000-06:00

"Barbara"

2007-04-22T16:00:00.000-06:00

"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"

2007-04-21T16:30:00.000-06:00

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"

2007-04-19T00:00:00.000-06:00

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

2007-04-18T08:00:00.000-06:00

What did you do today?

"Cora"

2007-04-17T00:00:00.000-06:00

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

2007-04-16T00:00:00.000-06:00

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

Please come if you can!

Outdoor "Nicole"

2007-04-15T00:00:00.000-06:00

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"

2007-04-14T11:26:00.000-06:00

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"

2007-04-12T21:48:00.000-06:00

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

2007-04-11T19:00:00.000-06:00

What did you do today?

"Trinity"

2007-04-10T12:54:00.000-06:00

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

"Steinbach"

2007-04-09T12:48:00.000-06:00

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!

2007-04-08T09:30:00.000-06:00

Happy Easter everyone!

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

and squeeze in 20 minutes of cardio.

LOL!

"Magic 50"

2007-04-07T11:30:00.001-06:00

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

2007-04-06T23:17:00.000-06:00

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

7:00 pm Breathing Ladder

2007-04-05T18:42:00.000-06:00

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"

2007-04-05T18:40:00.000-06:00

"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"

2007-04-03T09:03:00.000-06:00

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

2007-04-02T13:53:00.000-06:00

Max Effort Deadlift

Post max load to comments.

"Cindy"

2007-04-01T01:22:00.000-06:00

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!

2007-04-01T01:19:00.000-06:00

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.