CrossFit Chilliwack

February 9, 2010

Five rounds for time:

Run 400m
Max pull-ups

Push-Up Challenge:  Day 9 - 9 push-ups

February 8, 2010

Back Squat

5-5-5-5-5 reps

Push-Up Challenge:  Day 8 - 8 push-ups

February 7, 2010

Rest Day.

Push-Up Challenge:  Day 7 -  7 push-ups

Check out this article by the Valley Voice (you have to scroll down to Feb. 1, 2010).  Click here to see it.

February 6, 2010

Three Rounds for Time:

15 ring push-ups
15 kettlebell swings
15 knees to elbows
15 mountain climbers
15 box jumps
15 dumbell push press (M-30, W-20)
15 deadlifts
15 wallballs

Push-Up Challenge:  Day 6 - 6 push-ups

February 5, 2010

Check this video out!

Friday Morning Workout:

"Row/Push-Up Helen"

Three rounds of:

Row 400m
21 kettlebell swings (M-55lbs, W-35lbs)
12 push-ups

For time

Friday Evening:

Drop-in - skill practice, challenge a previous WOD, work on a weakness...the options are endless.

Are these over yet?

February 4, 2010

For time:

100 pull-ups*

*these can be kipping, jumping, ring rows, whatever level you are at.

Push-up Challenge:  Day 4 - 4 push-ups

How many of you have accepted the challenge?  Is anyone falling behind?  Don't wait too long to start - they add up quickly.

February 3, 2010

Skill practice - Clean

Workout:

"Grace"

30 reps of
Clean & jerk (135lbs)

For time.

Push-up Challenge:  Day 3 - 3 push-ups

February 2, 2010

As many rounds as possible in 15 minutes:

5 pull-ups
10 dumbell snatches
15 box jumps

Push Up Challenge:

If you haven't already done your max push-up test, we will be doing it at the start of today's group classes.  If you have have already completed the test, please post your results!

Day 2:  Two push-ups 

February 1, 2010

"Diane"

21-15-9 reps of:

Deadlift (M-225, W-155)
Handstand push-ups*

*if you can't do handstand push-ups sub pike box push-ups or regular push-ups and scale the deadlift weight as needed.

Wallballs during Fight Gone Bad at the Haiti Fundraiser.

CHALLENGE TIME!!

As promised, CrossFit Chilliwack is bringing forth it's first challenge:  The 100 Day Push-Up Challenge.  What does this mean?  For those who choose to accept the challenge (and you better all accept the challenge), the format is as follows:

Day 1:  One push-up
Day 2:  Two push-ups
Day 3:  Three push-ups

and so on....all the way to Day 100 where you will do 100 push-ups.  As the push-ups increase in number, you can break them up however you choose.  That may be 10 in the morning, 10 in the middle of the day, 10 before bed etc.  If you miss a day, you may continue the challenge, however you must complete the days you missed in order to catch up to the current day. 

Before you start the challenge, test yourself by completing as many push-ups with perfect form (chest to floor, arms locked out at top, tight core - no sagging or in the air butts) in a row as you can.  Keep track of that number and then at the end of the challenge, test yourself again to see your improvement.

Challenge starts today!  Day 1:  1 push-up
 

January 31, 2010

Rest day.

Yesterday's fundraiser was a huge success.  We raised over $1,200.00!  A very big thank you to everyone who participated and helped us put the event together.  We couldn't have done it without you. 

It was so great to see those who participated work so hard for such a good cause.  The final scores were the highest we have seen yet.

We (Joel & Sarah) are off to partake in some much needed rest.  We are going away for one night and as a result, the Monday morning class (Feb 1) is cancelled.  See you guys Monday night!  Thanks again for all your hard work.

Group shot after workout.

Athletes in action.

Congratulations to Andrew Swartz from CrossFit Vancouver for the highest men's score of 392 and to CrossFit Chilliwack's very own Kerri Huck for the highest women's score of 308.