Hugh Cairns VC Armoury – 30 Apr to 06 May 12

Another fine week to be a Belt-Fed Crossfitter!  I had the chance to WOD at a couple gyms in Edmonton while i was there last week, it’s always great to see how different gyms run their show.  I’m glad to be back and look forward to seeing you all this week.

Remember:  Life could be worse, you could be going into battle wearing shorts and knee socks – it’s so hard to look ferocious in knee socks 😉

-Capt Knibbs


Skill:  Front Squats

WOD:  5 Rds for time

200 M run

5 Thrusters #95/65

10  Burpies


Tues nite parade

OC’s Choice



5 Power Cleans #135/95

10 Knees to Elbows

5 Deadlift #225/155

20 min AMRAP


Thursday nite parade

Skill:  kipping pullups

WOD:  60 Buprie Pullups for time



2 mins work with 1 min rest between each exercise


Air Squats

Handstand Pushups or elevated pushups

Walking lunge with #45 overhead

2 rounds for total reps


Hugh Cairns VC Armoury: 16 – 23 Apr 12

Team Belt-Fed:

First off, awesome job on the Belt-Fed video by 2LT King.  If you haven’t seen it yet, click on the youtube box embedded on the right side of the page.  Thanks again, Denis!


Secondly, the CrossFit Journal posted a really good overview of warming up for a WOD and provided a demo.  I will be going through it with the Noon Hour crew this week and starting to use it every day.

The fundamental break down is as follows:

First, General Monstructural Exercise (ie short run, row or double unders)

Next, focus on general Muscle Mobility (total body dynamic stretching)

Then hone in on specific joint/muscle mobility (pertaining to the WOD)

and lastly, conduct some specific movement prep. (ie, if you are going to do FRAN, you do some practice thrusters and pullups)




5 rounds for time

50 Double unders

35 knees to elbows

185lb overhead walk 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Tues Nite:

OC’s Choice




OHS and Snatch Technique


5 min amrap

5 Deadlift #225

5 burpies

Rest 2 mins —then—

7 min amrap

7 Snatch #75

7 gym width sprints

Rest 3 mins —then—

5 min amrap

5 OHS #75

5 toes to bar


“Dirty 30s”

30 situps, pushups, pullups, burpies and gym lengths w/ #45 overhead.

Break up as you see fit – for time.



21 kettlebell swings, 2 pood

run 1 zengel lap with jerry can full of water

15 jerry can thrusters

run to the far side of the compound and back (last MSVS)

9 pullups

run 1 zengel lap with jerry can full of water

15 ring dips

run to the far side of the compound and back

21 Box jumps

x 2 rounds, for time



Hugh Cairns Armoury: 09 – 16 Apr 12


Armoury Closed due to Easter Break


Tues evening parade:

OCs Choice



3 Rds for time:

1 Compound Lap

12 pullups

20 Burpies

25 Kettlebell Swings



Dirty 30s

30 situps

30 pushups

30 pullups

30 burpies

30 gym lengths with 45 lbs overhead

(break up in sets as you see fit)

For time.




U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.


5 front squats 165/135#

18 pull ups

5 deadlifts 225/185#

18 Toes-to-bar

5 push jerks 165/135#

18 hand-release pushups

Hugh Cairns Armoury: 03 – 10 Apr 12


5 pullups

10 Situps

15 Air Squats

20 Min AMRAP


A Coy choice for evening parade


Clean and Jerk – Work to a max set of 2

3 mins rest, then:

30 Double Unders (or high jumps)

7 Clean & Jerk (60% of max set)

20 Double Unders (or high jumps)

5 Clean & Jerk (60% of max set)

10 Double unders (or high jumps)

3 Clean & Jerk (60% of max set)


No Crossfit for thursday evening, as Ortona Coy will not be parading.


Sprint 100m, rest exactly 45 secs – 10 rounds

then 20 burpies

For total time

Happy Easter!!!!

10 more hand release pushups, you little baby!!!