CrossFit Chilliwack

March 14, 2010

Rest Day.

Push-up Challenge:  Day 42 - 42 push-ups

Coach Claire sets up the barbell.

March 13, 2010

For time:
5x DB thrusters (M-55, W-30)
10x Squat jumps
20x Weighted walking lunge steps (M-55, W-30)
30x Mountain climbers
40x Push-ups with feet on box or bench
50x Pull-ups
60x Sit-ups

Push-up Challenge:  Day 41 - 41 push-ups

March 12, 2010

"Michael"

Three rounds for time of:

Run 800m
50 back extensions
50 situps

*back extensions can be subbed for good mornings or supermans and if the weather is really yucky we might let you row instead.

Push-up Challenge:  Day 40 - 40 push-ups

For those of you taking fish oil, or those of you who are interested in learning more of its many benefits, click here for some info and links.

March 11, 2010

10 rounds for time of:

10 medicine ball cleans (M-20 lbs, W-14 lbs)
10 push-press (M-75 lbs, W-45 lbs)

Compare times to November 21, 2009

Push-up Challenge:  Day 39 - 39 push-ups

Several of you have mentioned that you are not doing the challenge anymore.  Just curious who is still going strong with it?  Now that the reps are higher it is becoming less and less convenient to squeeze the push-ups in during the day.  Keep at it!  Make them part of your day somehow.  Some when you first get up, some more when you get home from work, and the rest before bed...or however you want to get them done-but get them done!  We're almost half way done the challenge - don't give up.

March 10, 2010

21-15-9 reps of:

Deadlift (M-225, W-185)
Kettlebell Swings (M-55, W-35)

For time.

Push-up Challenge:  Day 38 - 38 push-ups

March 9, 2010

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

For Time

Complete all reps of each exercise before moving to the next.

Push-up Challenge:  Day 37 - 37 push-ups

March 8, 2010

Deadlift
5-5-5 reps

and then:

21-15-9 reps of

Dumbell snatch
Ring push-ups

For time.

Push-up Challenge:  Day 36 - 36 push-ups

March 7, 2010

Rest Day.

Push-up Challenge:  Day 35 - 35 push-ups

March 6, 2010

For time:
100x single skips
30x Squats
30x Walking lunges
30x Situps
30x KB swings (M-55,W-35)
30x Wall balls
30x Burpees
30x Dips
100x single skips

Push-up Challenge:  Day 34 - 34 push-ups

Melina demonstrates a knuckle push-up.

Claire & her friend Quinn taking a story break.
 

March 5, 2010

NOTE:  Open gym tonight will only be from 5:30 pm to 6:30 pm.  Gym will be closed at 6:30 pm.

50-40-30-20-10 reps of:

Walking Lunge
Sit-ups

Push-up Challenge:  Day 33 - 33 push-ups