Hugh Cairns Armoury – 31 Oct – 06 Nov

We hosted our first CrossFit Level 1 Certification this weekend – A big thanks to the Certification team and to Crossfit HQ for making it happen!  A job well done to all the participants – We look forward to working with you over the next few months and getting your boxes going in each location.

Monday:

50 x Wall Balls

3 rounds of

Run 200m

21 x KB Swings

12 x Pull Ups

then,

50 x Wall Balls

Tuesday evening parade:

Instructor`s choice (2LT King & OCdt Janett)

Wednesday

Skill & Warmup – deadlift fundamentals

WOD – 5 Rds for Time

5 Deadlift (275,155)

40 Double Unders

Thursday Evening Parade

Unarmed Combat trg with MCpl McCombs

Friday:

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Saturday

60 lbs ruck march and run

Cover as much distance as you can in 20 minutes, find some hills and use the river valley as your route.

one-legged-sniper

Success is not final, failure is not fatal:  it is the courage to continue that counts.” Winston Churchill

 

Hugh Cairns VC: Week of 24 – 31 Oct 11

Big week up ahead!  We have a full slate of training coming your way and Belt-Fed will be hosting the Level 1 Cert this weekend as well.  It’s gonna be a great time to hone skills and create some new instructors for 38 Bde.  Good luck to all the candidates!

Monday:

4 rds

10 Squat cleans

50 M sprint

20 Burpies

 

Tuesday:

1 min max pullups

10 secs transition

1 min max burpies

10 secs transition

1 min plank hold

7 rounds for time

 

Wednesday:

4 Rounds for time

Skill:  Clean and Jerk

1 gym length Bear Crawl
10 toes to bar
15 weighted situps (#45/25)
20 Air Squats

Thursday:

1 min max pullups

10 secs transition

1 min max burpies

10 secs transition

1 min plank hold

7 rounds for time

Friday:

Skill:  Clean and Jerk:  2,2,2,2,2

Rest 3 mins, then,

60 – Clean and Jerk for time (#65/45)

Friday/Saturday:

Level one Certification – Belt-Fed Crossfit

“I am the master of my fate, I am the Captain of my soul”

Exerpt from “Invictus” by William Ernest Henley

Hugh Cairns Armoury: 17-24 Oct 11

Monday:

10 Walking Lunges per Leg

25 Pushups

30 Situps

Run 100 M backwards

Run 100 M forwards

4 rds for time.

Tues Night Parade:

Tabata

Knees to elbows

Air Squats

Pushups

Plank hold

 

Wednesday:

10 power cleans (#135/95)

40 m with 45 lb overhead

10 burpies

Run 200m

Rest 1 min between rounds, 4 rds for time

Thursday Nite Parade:

Tabata

Knees to elbows

Air Squats

Pushups

Plank hold

Friday:

Skill:  Overhead Squat Fundamentals

WOD:

Pt 1 – Work up to a 5 rep max Overhead Squat

Pt 2 – 1o ring dips, 20 air squats

8 min AMRAP

 

Hugh Cairns Armoury: Week of 10 – 17 Oct 11

Monday:

Happy Turkey holiday!  Lay off the junk food!  Be thankful for the fact you have found CrossFit and you can work off all the excess you took in over the weekend.  Take the time for a run, make it hard and fast.

Wednesday:

Weighted workout (20 lbs in a smallpack or in a vest)

20 min AMRAP

7 burpies

run 200 m

3 pullups

10 press (45/65)

Train for the unknown!

Friday:

Skill – Snatch work

WOD:

“Randy”

75 power snatches for time #75

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Ortona (Trg) Coy/A Coy N Sask R – 02 – 08 OCT 11

*****Some big news this week!  Belt-Fed Crossfit will be hosting a CrossFit Level 1 Certification for 38 CBG personnel on the 29-30 of this month.  yes, that’s in just over 3 weeks!  I will be looking for a few people to lend a hand over the weekend and as well I will be informing those of you who are nominated to take the course. 

In addition this week, we are adding one more WOD to the schedule as Ortona Coy is now parading on Thursday nights. 

Training Schedule as follows:

Monday:

Strength – Power Clean Ladder (max effort)

5 – 5 – up to 15 (max efforts on this!!!)

WOD – 11 min AMRAP

4 pullups/ring rows

8 wall balls

12 situps

Tuesday:

Fireteam WOD, one man works one man covers (rests)

Zengel Lap (together)

Combined reps of pushups/kettlebell swings

50-40-30-20-10

Zengel Lap (together)

Then 2 sets of max pullups per soldier.

Wednesday:

Skill:  Clean and Jerk technique

Death by Clean & Jerk (95/135)

Thursday:

Fireteam WOD, one man works one man covers (rests)

Zengel Lap (together)

Combined reps of pushups/kettlebell swings

50-40-30-20-10

Zengel Lap (together)

Then 2 sets of max pullups per soldier.

Friday:

For today we will do it with 20 lbs on our back, bring a small pack, vest or whatever you wish.

Part 1:  Run for 30 secs, rest for 1 min x 10

Rest for 5 mins

10 Box Jumps/5 Pullups, 4 rds for time

Some pics speak for themselves!

“Tough times don’t last, tough Soldiers DO!”