Archive for the ‘SK CrossFit Challenge’ Category

CFS WOD 111009

Saturday, October 10th, 2009
Level 1 WOD

Clean and jerk 5 x 3 - light weight

rest as needed

Row 300m

50 16/24kg KB Snatches (25l/25r)

3 rounds for time

* Stoughton and the two handed KB snatch

Level 2 WOD

Snatch + 2OHS x 5 - work to a heavy set

rest

10 toes to bar

10 ring dips

5 rounds for time

* Schwanbeck and the two handed KB snatch

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CFS WOD 061009

Monday, October 5th, 2009
Level 1 WOD 15 pull-ups

25 burpees

35 20″ box jumps

45 jumping pull-ups

55 squat thrusts

rest 4 min

repeat

* shoulders to overhead wod at the SCFC

Level 2 WOD Clean + 2 jerk 10 x 1

- 5 light sets and 5 sets at a moderate weight

rest as needed

1-10 push-up ladder

* Ryan Bradley judging during the shoulder to overhead anyhow

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SCFC - Spirit of CrossFit Award

Monday, October 5th, 2009

Doug Weber was the much deserved recipient of the spirit if CrossFit award this last weekend.  Here is a young guy with a lot of potential and a heart of a lion.  Doug competed in the level 2 men’s division and was doing quite well until the last lift in the shoulders to overhead anyhow workout.  Doug dislocated his shoulder on a 245# jerk that went wrong, no one could have seen this coming nor prepared themselves for such an incident, but Doug took it all in stride.  Doug was shipped of to the hospital and later returned to the gym to see how the events were going.  Not only that but Doug being a true competitor asked if he could continue competing, which was definitely out of the question.  The heart and drive were there but the body obviously needed time to recover.

Injured or not Doug wanted to continue, but sadly we were forced to have him sit out the remaining workouts.  I am 100% sure that Doug will be eagerly anticipating next years competition and will be back ready to chew concrete and let it loose, but for now we wish Doug a speedy recovery and a swift return to CrossFit.  Good effort this weekend Doug and we all hope to see you soon.

Doug recieved a 16kg kettlebell, a home pull-up station, a set of paralettes, an addidas jacket and a CrossFit T-shirt.  You deserved it big guy!

Thank-you Judges

Monday, October 5th, 2009

Once again I wanted to send out a very big thank-you to all the volunteer judges who helped out on the weekend during the Sask CrossFit Challenge.  Without all of you the weekend would not have been the same, actually it wouldn’t have happened at all.

You all dedicated your energy and time to ensuring the success of the competition and for that we thank-you.

I hope I do not miss anyone who helped, but to all the following a huger than huge thanks; Kevin, Margo, Tait, Searcy, Anderson, Dave G, Claire, S. Ho, Crystal H, Ferwerds, Knibbsy, Lori J, Rochelle, Hamp, Leens, Blaire H, Marianne, Kolin, Janelle, Linda, Veronique, Richard, Leanne E, Neumiere and Tran.

You all did a fantastic job and truly made the weekend a success, you were all a major contributor in making our community larger, stronger and fitter - your time was greatly appreciated.

CFS WOD 051009

Monday, October 5th, 2009
Level 1 WOD

Clean and Jerk practice

rest

“Helen”

400m run

21 16/24kg KB Swings

12 pull-ups

3 rounds for time

* What happens to a chalk bucket when 205# falls on it - well take a look

Level 2 WOD

Active Recovery Day

* This picture really does not show the magnitude of dirt that was collected in the gym after Saturday, but trust me when I say there was a lot of it.  Thanks to Bathmatt, Courtney, and Jams for the help on the weekend cleaning.

(more…)

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