Hockey Night in Canada

Today's WOD is Hockey Night in Canada:

10 rounds:
30 seconds of Wall Ball shots
30 seconds of D-Ball slams
2:00 rest

Highest number of reps wins. This workout was designed to simulate a hockey game. Post thoughts afterwards on comments if you think it achieves this.

Don't worry Knight, no running today

Hope everyone enjoyed the rain today. I actually thought it was nice after the deadlifts. Cool you down. Best moment of the day was watching from the window Banana trying to keep up with 4min aka Kioks on the first 800m run. Wicked stuff.
Tuesday WOD:
As Many Rounds as Possible in 10 Minutes of:
75 pound Overhead Squat, 10 reps
6 Burpee-Box Jumps, 20 inch box
This is a quick hitter that should be lots of fun. See you in the "Den".

Monday = Fun Day

We are going to stay off the pull-up bar today as I know a few of you have some torn up hands going on right now.
Mondays WOD:
21 Deadlift
800m run
15 Deadlift
800m run
9 Deadlift
800m run
RX = 225#
Level 2 = 185#
Level 1 = 135#
I want everyone to really focus on their form on the deadlift. Poor form on the Deadlift is probably the easiest way to fuck your back up. Hugs.

Angie Results -- Saturday makeup day

Great work on Angie. Connie Chung took the title for today...will it hold through tomorrows classes?

Saturday WOD:

Makeup day. Do a workout you missed this week. If you didn't rip Angie today than you are doing that. Enjoy your weekend ladies.

Leaderboard Workout -- Angie

What did you guys think of that workout today? It felt good to get outside today and moving around the building. Having that track around our gym is so awesome.
Friday's WOD
"Angie"
For time:
100 Pull-ups
100 Push ups
100 Situps
100 Squats
You must complete each exersice before you can move onto the next.
If pull-ups and push ups are still being developed than do a 1/2 or 1/4 as many reps for the exercise that is hard. Everyone can do the situps and squats.
Work hard and earn your place on the top 5 of the leaderboard.

Time to get running ladies

First off check out the website as I have updated it with some of Banana mans photos and the first cut of his first video. Let me know what you think of his work. Personally I think its awesome. If you yourself or anyone you know is need of a photographer or a videographer contact Jeff.
Nice work on those who hit todays snatch and clean and jerk. Two very tough exersises.
Thursday WOD:
20 burpees
then you are going to do 5 rounds of:
1 building lap
5 hang squat cleans with dumbell
5 front squat with dumbell
5 Push Press with dumbell
once you are done the 5 rounds:
20 burpees to end it.
Rx'd = 35#
Level 2 = 25#
Level 1 = 20#

Heavy Lifting on Hump Day

I would like to officially welcome Eric "4min mile" Kioka to the CrossFit Lions team. He came two reps short of GC today but watch out for this kid...except on handstands as he appeared more like a retarded monkey than a National level athlete. Welcome brother.
Hump Day WOD:
Max Snatch
Max Clean and Jerk
We are going to do this just as the Olympic Weightlifting competitions do. You will do as many warmup sets as you like and then you get three tries to get your max rep. You have to call out when you are going to be going to beging your 3 reps. If you fail at all three your score is zero. We will start with the Snatch and the move on to the Clean and Jerk.

The Bombshell

Great work on Lynne today kids and just as important is the mile run. Glad most people through down a time on that badboy. Congrats to everyone who did Lynne last time and had large improvements this time around. I know Slats doubled his reps, Knight Rider was similar and I know GC increased his total by around 40 reps. Great work.
Tuesdays WOD:
"The Bombshell"
AMRAP (as many rounds as possible) in 20min:
10 wallballs
20 d-ball slams
30 situps

Hey Lynne, I'm back for more.

Our first repeat workout. Great way to start off Monday on the right foot. This is also the beginning of our posted scaled workouts. Before I would just put up the RX'D but now I will include a level 1 and level 2 version of every workout. Let me know if you think this system is helpful or not. If you need to scale down further than then level 1 or 2 then feel free to do so.

The big thing I am looking for this time is for people to work really hard at maxing out their pull-ups. Stay on that goddamn bar as long as you can.

If you were wondering Chris Knightrider Knight absolutely love to run. As you can see by his facial expression in this photo. God Bless.

Mondays Workout:

Lynne

5 rounds with 5 min break between rounds:

Bench Press

Pull-ups

Bench Press weight:

RX = body weight

Level 1 = 3/4 body weight

Level 2 = 1/2 body weight

If you don't have pull-ups yet sub in jumping pull-ups or ring rows.

Friday Results -- Saturday Classes are at 10,11am

Row and Die went well. Great work by all. Oz took it down but was really impressed with everyone.
Saturday's Classes are at 10 and 11am. I am not going to post a Saturday workout as it will depend on who comes to class. Its likely I might get you to do one of the workouts you missed this week. Personally I am going to hit the 30 muscle ups for time. Holla.
By the way I saw Watchman last night and it sucked ass. Do not waste you money....bring it to the gym and give it to me.

Row, Die and Rest

Fridays workout is a cardio hit as the last two in here have been more muscular. This one should be fun...fun if you like to row which I know so many of us do. I actually hate this workout and that is why we need to do it.
4 rounds for time, 90 sec rest between rounds
750m row
20 KB swings @24kg
10 pullups
When you are finished each round you will hell out time and I will mark it down so you are starting the next round exactly 90 sec later. If you are so inclined there are a few beers in the fridge for post workout. I think you kids have earned it this week.
Reminder to post your workout scores on the daily leaderboard at the front of the gym. If you don't post them then they won't go up on the blog at night.

Barbell work at the Den

Boomer grabbing some Front Squats in her workout today. Great work Annabelle.
Congrats to Banana Man for being the first to complete 30 muscle ups for time. He probably could have done it faster if I didn't tell him to pace himself.

Thursday workout is courtesy of CrossFit Calgary. Appreciate it as Knight Rider would say.

5 rounds for time:
Deadlift - 15 reps
Hang Power Clean – 12 reps
Front Squat – 9 reps
Push Jerk – 6 reps

Guys use 135 #

Muscle it up bitch

Happy Saint Pattys Day bitches...hope all is well. Hope everyone enjoyed the Snatch work today. Its a movement that is absolutely critical to success in here. If you can get good at the Snatch than everything else follows...kinda like life.
Hump Day Workout:
30 Muscle ups for time
If you don't have a muscle up then you do 3 pullups and 3 ring dips and that equals 1 muscle up.

Who like Snatch?

Awesome work from everyone on a hard Monday. I would like to welcome back Knight Rider and Connie Chung after a week on the DL. Great to have you back. Also a congrats to Slats who was hitting all his push ups like a madmen. His strength progression in a little over a month has been unreal.

Tuesday WOD:

Snatch, Snatch and more Snatch. We are going to go over the technique of the Snatch and how you can get more of it....weight wise that is.

We will do a good warmup before this to get a little sweat in.

Fuck you Monday's

The Duke, J-Balls and Jaybay laying down a good time at the Grand Opening. Thank you all for coming. Hope you had a good time. I have a lot of left over booze and food so I'll be doing another party probably at my house this time in the next couple weeks. I will keep you posted. By the way this picture is courtesy of Banana Man who took some bad ass pictures on Saturday. Thank you very much for that Jeff.

Monday's workout:
3 rounds for time:
20 Back Squat @ 135#
30 Pushups
5 hill sprints

Enjoy.

Filthy Fifty aka Santa Cruz 500

Earn your weekend Kids. This workout is beautifully designed. The weight is light enough that you can grind through it but let me tell ya when you hit those wallballs and burpees it serious gut check time.
For time:50 Box jump 24 inch box
50 Jumping pull-ups
50 Kettlebell swings 16KG
Walking Lunge 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders or 150 single skips

Hump Day Results and Clean and Jerk Thursday's

Good work on todays WOD, I don't know about you but getting off that rowing machine was brutal. Love to see more of you post comments on the workouts or about what is good or bad at the gym. Feedback is always greatly appreciated. Reminder we have our opening party on Saturday at 7pm.

Thursday Workout:

Max Clean and Jerk

You can also choose to do the CrossFit Total if you didn't get a chance to do that this week.

Total...Totals and Rowing and thrusters...YES!!

Great work to all who CrossFit totalled today. Props to Duke for taking this bitch down. I must say sorry to Big Dawg as Ty Mac and I did a pretty shit job of spotting him...and by Tymac and I I mean Tymac...hope you are doing okay brother.
Wednesday WOD:
500m row
3 rounds:
15 Thrusters
15 Power Cleans
500m row
Thrusters and Power Cleans are done at 95 lbs. Should be a good burner. Enjoy.
Reminder to everyone about the Grand Opening party this Saturday night at 7pm. Food and some cocktails will be provided but if you can bringing a few beers and what not would be appreciated. Hugs

CrossFit Total

Okay Tuesdays WOD is the ultimate strength test we have in CrossFit. The CrossFit Total.
Max Back Squat
Max Press
Max Deadlift
You total up all your max for your CrossFit Total score and by max I mean your max single rep. You only have 3 failures available so don't blow them all on the strict press. Get in the Den and go after this.

Josh -- Our first Hero WOD

Sorry for the late post. Internet has been down at the Den. Great work on the Tabata Something Else. Congrats to Bunches aka Garth for taking down the WOD. For those of you who haven't met Garth, he is an outside trainer who will be training a portion of his clients at Crossfit Lions.
Mondays Hero WOD:
Josh
21 Overhead Squats
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
The overhead squats are rx'd at 95#. If you don't have 15 straight pull-ups than cut the amount of pull-ups in half. Scale down the overhead squat weight as needed.

Strenght Day Results and "Tabata something else"

Earn your weekend kids. Fridays WOD is as follows:
"Tabata Something Else" or better known as "fuck your ass tabata"
20 sec of work, 10 sec rest for 8 rounds for each of these exercises. The clock does not stop between exercises.
Pullup
Pushup
Situp
Squat
Enjoy!!

Great Fucking Work Today

Best vibe so far in the 4pm today. Awesome work by all. I don't know about you but that fucking last run was brutal. Reminder that the grand opening party is March 14th at 7pm and everyone is invited. Please spread the word.

Thursday WOD:

Strength Recovery Day. Do as many warmup sets as needed.
Deadlift 3,3,3,3
Press 3,3,3,3
Bench Press 3,3,3,3

Bear Results -- Wednesday Mashup

Great work on the Bear Complex today. It was fucking beast of a workout and a totally different feeling than anyone of you had done before. Loved the effort. Wed workout is a bit of a mashup that should be fun. FYI Thursday we will be doing a workout that is strength based with no metcon so get in here and compete.
Wednesday WOD:

400m Run
10 Dips
15 Pullups
20 Wallballs
25 D Ball Slams
30 Situps
35 Squats
400m Run
35 Squats
30 Situps
25 D Ball Slams
20 Wallballs
15 Pullups
10 Dips
400M Run



Men use 20# Wallballs and D-Ball. Women use 12#.

Helen Times and Tuesday WOD

Great work on Helen everyone. I will post results on the big board tomorrow. Awesome to see so many of you do the WOD as rx'd. That is my biggest goal for all members is to get them to be able to do 90% of the Crossfit workouts at reccomended weight. Also a reminder to everyone to post their workout score on the daily leaderboard near the front door. I know some people didn't today.

Tuesday WOD
The Bear Complex
Do 7 sets of this sequence. 5 rounds. Rest as needed between rounds. Go for Max weight completed.
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rule are the bar cannot rest on the ground but you can rest anywehere else while in this sequence. Once you have completed the sequence rest as needed before you up the weight and try it again.
Here is a crossfit.com video where they go through the Bear.
http://www.youtube.com/watch?v=0WOP9J7QPwI

Monday WOD -- Full Helen Time

3 rounds for time:

400m run

21 KB swings @ 24k

12 Pullups

Work hard and try and make the leaderboard.

Welcome home Chelan "Bombshell" Simmons soon to be Mrs. Pie. Look forward to see you at the Den.