The 5K Rankin Cancer Run is May 26, 2012, @ 10:00am.

Click HERE to go the sign up page!
Enter “Crossfit Niagara”

MONDAY
As two equal teams, perform the following exercises. The first member performs doubleunders, when that member is complete, he/she moves onto kb swings. No team member may move to the next exercise until the member in front of them has complete all the reps or the required distance run. Enjoy
25 doubleunders
25 kb swings 55/36
25 situps
30 box jumps
25 hang squat cleans 95/65
25 air squats
400m run
25 kb snatch alternating 36/24
25 toes to bar
400m run
25 push press 95/65
25 kb deadlift 70/55
400m run

TUESDAY
A. Bench press 5-5-5-3-3-3
B. every minute for 12 minutes, complete the following:
3 hang power cleans
3 front squats
3 push press
*men use 95, women use 65
C. 3×15 situp med ball throws with a partner
*one partner stands, other sitsup and throws, use appropriate weight

THURSDAY
A. Back squat 3-3-3-1-1-1
B. 12-9-6
overhead squat
back squat
push jerk from behind the neck
95/65
C. bird dogs 3×15 per leg

FRIDAY
A. 15-10-5
power cleans 135/85
toes to bar
B. AMRAP 12:00
20 burpees
15 kb swings 55/36
400m run

The 5K Rankin Cancer Run is May 26, 2012, @ 10:00am.

We have until Wednesday to get our CrossFit Niagara Team shirts. If you do not register online or sign the registration form or email, txt or carrier pigeon me some sort of notification that you are doing it, you WILL NOT GET AN EVENT SHIRT. Please support this great cause by coming out to the run!

Click HERE to go the sign up page!
Enter “Crossfit Niagara”

MONDAY
A. Power cleans* 3-3-3-1-1-1
B. AMRAP 8:00
5 pushups
10 air squats
15 situps
C. 1000m run (timed)
*cleans are from the floor this week
rest no more that 0:60 between

TUESDAY
A. overhead squat 5-5-5-3-3-3
B. complete the following:
9-7-5
snatch 135/85
chest to bar pullups
C. max L-sit x 5

WEDNESDAY
A. weighted ring dips 5-5-5-3-3-3
B. AMRAP 12:00
3 burpees
5 power clean and push press 95/55
7 strict pullups
C. weighted situps 3×25

FRIDAY
A. overhead squat 3-3-3-1-1-1
B. complete the following:
10,9,8,7,6,5,4,3,2,1
kettlebell swings 55/36
burpees
(perform bottoms up swings)
C. 500m row test

Remember, those wanting extra strength work may choose to do part(s) C and/or D as opposed to part B.

MONDAY
A. hang power cleans 3-3-3-1-1-1
B. Complete the following:
50 pullups
50 kb swings 55/35
50 double unders
50 overhead squats 95/65
C. back squat 5×5 (use 65% of 1RM this week)

TUESDAY
A. front squat 5-5-5-3-3-3
B. “The Bear”
Perform 5 sets of 7 complexes of the following exercises:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rules:
Bar must touch the ground after each complex but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight.

WEDNESDAY
A. Press 5-5-5-3-3-3
B. 5 rounds of:
7 hang clean* and thruster 95/65
7 pullups

*catch clean in the hole
C. power snatch 3-3-3-2-2-2

THURSDAY
A. hang power clean* 3-3-3-1-1-1
B. Complete the following couplet:
20-18-16-14-12-10-8-6-4-2 kettlebell snatch
10-9-8-7-6-5-4-3-2-1 burpees

*rest 3-4 minutes between attempts

The 2012 Rankin Family Run is in May and we have a team registered. Let’s have a great showing from CrossFit Niagara and raise some blang blang for this great cause. Plus we can all run 5K together. We will also have a booth right beside the stage so we can do some workouts and show our shit off before and after, ahem, I mean make the public aware of our great strength and conditioning program! Here’s the link to register.

We planned to have a Paleo Potluck, but scheduling is always a nightmare for these events. Perhaps we will just go grab some food and minimal drink soon together!

Here’s some strong ladies to watch for your enjoyment!

There is also a new option for programming this week. There’s been some requests for more strength work and less conditioning by some. Everyone will complete part A. Those doing the strength program will continue with lifting, others will do the conditioning. We will beta test this week, if everything works well with space and equipment, it will continue. There is also an extra assistant exercises that everyone can do at the end of training.

MONDAY
A. Back squat* 3-3-3-3-3
*use 70% of your 1RM or a little less than what you front squatted last week. You will also pause and come to a complete stop at the bottom, then drive out quickly.

B. Complete the following:
21-18-15
Ring rows
push ups
burpees

C. Bench press 3-3-3-3-3

Assistance:
3×15 (or max) toes to bar – rest 1 min. between attempts
Bird dogs

TUESDAY
A. Deadlift 1RM – no time limit

B. 5 rounds not for time of:
max reps supinated grip chest to bar pullups – no kip
rest 1:00
5 weighted dips*
rest 1:00

*add weight each round if necessary, but 5th rep should not be close to failure.

C. Handstand pushup or muscle up practice.

WEDNESDAY
A. Jerk 1RM – 15:00

B. Complete the following:
20 pullups
10 front squats* 185/125
20 box jumps
10 cleans 185/125
20 burpees
10 clean and jerks 185/125

*front squats must be cleaned from floor, no racks.

C. Front Squat 1RM, then -10kg or -25lbs x 3 x 5

THURSDAY
A. Snatch* 1-1-1-1-1

B. Snatch deadlift** 3-3-3-3-3

C. AMRAP 10:00
10 KB snatch and single armed overhead squat
run 200m
20 double unders

*use less than your 1RM, make each snatch perfect.
No PRs, just solid tech and strength work. A miss gets you nothing!
**use more than your 1Rm, but again, no misses or round backs.
Keep tight and maintain your tech

FRIDAY
A. 15-12-9
Thruster 135/85
Pullups

Rest 3 mins

B. 15-12-9
Power cleans 155/95
Ring dips

Rest 3 mins

C. 15-12-9
Deadlift 225/155
HSPU

A. Front Squats 3×3 – warm up and then get as heavy as possible without any misses, NONE!!!

B. “CINDY”
AMRAP 20:00
5 pullups (scale to ring rows)
10 pushups
15 air squats

A. Bench press 1RM (12:00)

B. 5 rounds of:
ring dips for max reps
rest 60 seconds
5 deadlifts (3 count to the knees, then fast to the hip and 5 count on the way down)
rest 60 seconds

C. 5 rounds of:
5 strict pullups
rest 60 seconds
5 bent over barbell rows
rest 60 seconds

Use appropriate weights for both part B and C which allow you to lift with impeccable form and technique.
If there is any degradation in form – LOWER THE WEIGHT HERO!!!

Also, here’s an

incorrect article

(Will won bronze with 232) from North Bay

A. Back squat
5 sets of a heavy 3 reps

B. 3 rounds of:
Run 1K
20 box jumps
20 kettlebell swings, bottoms/up 24/16

C. 3xmax hanging L-sits

TUESDAY
A. 15 minutes to find 3RM power clean
B. AMRAP 10:00 of
10 chest to bar pullups
20 kettlebell swings 24/16
30 double unders
C. 3×10 controlled toes to bar (no kipping or swinging)

WEDNESDAY
A. 15 minutes to find 1RM back squat, then less 35-45lbs x2x5
B. Complete the following:
run 200m
10 deadlifts
15 pushups
run 400m
8 deadlifts
12 pushups
run 400m
6 deadlifts
9 pushups
run 200m

Men use 275, women use 185

THURSDAY
A. 15 minutes to find 1RM deadlift, then
use 75% for 3 sets of 3 reps using tempo of 0X10, where 0 is a fast pull, X is no rest at top and 10 seconds to descend.
B. AMRAP 8:00 of:
15 burpees
10 power cleans (~80% of 3RM from Tuesday)
C. Grab something heavy and walk to you no longer can – 2 kettlebells or dumbbells or plates, no barbells

FRIDAY
A. 10:00 to complete the following:
400m run or 500m row
AMRAP 4:00 double unders (no substitutions, practice!!!
400m run or 500m row
B. 10:00 of clean and jerk practice, anyone for a 1RM?
C. 3 rounds of:
25 wallball shots
15 pullups
D. 3×20 weighted situps

BTW, Part A is the warmup today…

TUESDAY
A. 15 minutes to find 1RM power snatch
B. “Fran”
21-15-9
thrusters 96/65
pullups

WEDNESDAY
A. 15 minutes to find 1RM power clean
B. “Diane”
21-15-9
deadlifts 225/150
handstand pushups

THURSDAY
A. 15 minutes to find 1RM push jerk
B. “Helen”
3 rounds of:
400m run
21 kettlebell swings 24/16
12 pullups

FRIDAY
A. 5-5-5 overhead squat
B. 3-3-3 front squat
C. 1-1-1 back squat

SATURDAY
Trainer’s choice

TUESDAY
A. 10 mins to find 1RM push press
B. AMRAP 12 minutes:
7 ring dips
14 pullups
21 double unders
C. 3xmax weighted planks @ 90lbs

WEDNESDAY
A. Bench press
1×5 reps @ 70%, 1×3 reps @ 80%, 3xmax reps at 90%
B. Complete the following:
50 overhead squats 95/65
30 box jumps
30 thrusters 95/65
20 walking lunges w/KB 24kg/36kg
10 muscle ups or pullups

THURSDAY
A. 10 mins to find 1RM front squat
then, -20kg or -45lbs 3×3 reps
B. “CINDY”
AMRAP 20 minutes:
5 pullups
10 pushups
15 air squats

FRIDAY
A. 5 rounds of:
5 cleans 185/120
50 double unders
50 pushups
B. 3×15 hanging leg raises

SATURDAY
A. Max snatch
B. Max clean and jerk
C. Max back squat