Canyon CrossFit

Monday - WOD - "7's Wild"

Monday WOD - "7's Wild"

7 One-Arm KB Swings (right)

7 One-Arm KB Swings (left)

7 KB Swings

7 Pistols (right)

7 Pistols (left)

7 OH Squats (#65,#35,#22)

7 T-Pushups (right)

7 T-Pushups (left)

7 Pushups

AMRAP 20 Minutes

CORE: 30 Ab Rollers

RESULTS:

Kyle = 4 @ 20:50 (Rx'd)

Ryan F = 4 @ 19:46 (#53)

Josh M = 5 @ 23:45 (#44)

Greg V = 5 @ 25:00 (#35)

Jose R = 4 @ 19:59 (#35)

Chad = 4 @ 20:50 (#35)

Ryan H = 6 @ 19:51 (#26)

Bryan G = 5 @ 18:58 (#26)

Jen G = 5 @ 20:11 (#26)

Kim H = 3 @ 19:42 (#26)

Lauren = 6 @ 27:18 (#20)

Clarissa = 4 @ 19:37 (#20)

Jen V = 6 @ 21:37 (#15)

Bryan W = 4 @ 19:59 (#15)

Cindy R = 4 @ 20:20 (#15)

Rita = 3 @ 15:00 (#15)

Easier Said Than Done

Sunday,

“It's not the size of the dog in the fight, it's the size of the fight in the dog.”

~Mark Twain

6 Rounds

2 minute rest after each round

All out efforts for every round!

100m Sprint Row

5 Med Ball Burpees

10 Ball Slams

15 Air Squats

(A Med Ball Burpee: Incline pushup with chest to med ball. Up to a deadlift position, squat clean the med ball following through with a vertical leap as you thrust the med ball from your full squat position. Arms are fully extended at the top.)

Results:

Eric: 1:12, 1:16, 1:24, 1:28, 1:22, 1:22

Andrew: 1:16, 1:20, 1:24, 1:28, 1:28, 1:29

Ryan H.: 1:25, 1:28, 1:44, 1:31, 1:30, 1:37

Jose R.: 1:45, 1:25, 1:49, 1:51, 1:39, 1:42

Bryan G.: 1:56, 1:25, 1:26, 1:25, 1:33, 1:29

Pavel: 1:50, 2:00, 1:40, 2:00, 2:10, 2:00

Saturday WOD - "River Trail Suicide Run WOD"

Saturday WOD - "River Trail Suicide Run" WOD

Run/Sprint to 3rd Fence, run back to start, do 15 Kettle Bell Front Squats

Run/Sprint to 2nd Fence, run back to start, do 10 Kettle Bell Sumo Deadlift High Pulls

Run/Sprint to 1st Fence, run back to start, do 5 Kettle Bell One-Arm Clean and Press

AMRAP 20 Minutes

CORE: 30 KB Figure Eights

RESULTS:

Friday - WOD - "Wedding Tabata"

Canyon CrossFit would like to wish Amanda and Matt the best on their Wedding Day this Sunday,

November 8, 2009.

"Wedding Tabata"

20 Seconds of Reps + 10 Seconds of Rest. 4 Sets each station, 2 rounds.

Ring Pulls

Tire Jumps

Power Snatches

Decline Pushups

Rowing

CORE: Tabata Planks

RESULTS:

Spencer = 82

Greg P = 79

Melisa = 72

Ray = 72

Jen V = 70

Bryan G = 69

Tanya = 69

Nyra = 67

Chad = 67

Jose G = 66

Jen G = 65

Jaime = 64

Ryan H = 63

Erin = 58

Eamon = 56

Kyle C = 52

Matt = 51

Larry = 49

Tim = 48

Amanda = 46

Amy = 45

Lauren = 44

Steve = 40

 

Thursday WOD

Thursday,

CrossFit Kettlebell Swings Demo from CrossFit Emerald Coast on Vimeo.

5 Rounds For Time:

10 Pull Ups

20 KB Swings

50m Farmers Walk

50m Walking Lunges

250m Run

Results:

5 RDS (KB/FW)

53/45 Josh B: 18:29

44/45 Jason J: 17:24 (Jumping Pull Ups)

35/35 Bryan G: 22:59 (Pull Up Assist)

35/25 Jenn: 23:40 (Jumping Pull Ups)

3 RDS (KB/FW)

35/35 Jason I: 13:12 (Jumping Pull Ups)

Wednesday - WOD - "40-30-20-10"

Wednesday WOD = "40-30-20-10"

40 Double Unders

30 Reverse Lunges

20 Ring Push Ups

10 Single Arm KB Thrusters

AMRAP 20 Minutes

CORE: 3 x 10 Elephant Walks

RESULTS:

44 lbs:

Justin = 6 Rounds @ 22:34

Ryan F = 5 Rounds @ 20:14

Ray = 5 Rounds @ 24:26

Homer = 5 Rounds @ 24:29

Jose H = 4 Rounds @ 20:15

36 lbs:

Spencer = 5 Rounds @ 19:40

Pavel = 4 Rounds @ 20:42

Paul = 4 Rounds @ 22:20

Brian G = 3 Rounds @ 20:31

Chad = 3 Rounds @ 20:45

26 lbs:

Nyra = 6 Rounds @ 22:50

Melisa = 6 Rounds @ 24:28

Leigh = 5 Rounds @ 21:38

Jen G = 4 Rounds @ 20:28

Kyle = 4 Rounds @ 22:36

Kelly = 4 Rounds @ 22:48

20 lbs:

Michelle = 6 Rounds @ 22:48

Lauren = 5 Rounds @ 27:05

Lisa H = 4 Rounds @ 21:00

Jaime = 4 Rounds @ 21:04

Yolanda = 4 Rounds @ 22:22

Traci = 4 Rounds @ 22:48

Eric T = 3 Rounds @ 20:09

Cindy = 2 Rounds @ 20:40

15 lbs:

Tanya = 4 Rounds @ 21:43

Julissa = 3 Rounds @ 25:00

Tuesday WOD

Tuesday,

Deadlifting tips for today:

1. Don’t Hyperextend The Back.

2. Don’t Roll The Shoulders.

3. Keep The Bar Close To Your Body.

4. Keep Your Elbows Locked.

5. Brace Your Abs.

6. Look Forward.

7. Squeeze Your Glutes.

Explanation 

Today's Workout

5 Rounds for time:

5 - Dead Lifts

10 - Burpees

15 - Wall Balls

Shuttle Run

Crossfit RXD Weight for Men: 225lbs or 185lbs

Crossfit RXD weight for Women: 135lbs or 115lbs

**Please do not rush through the deadlifts. Work on your technique.

Results:

RXD:

Andrew: 14:14, at 225lbs

Ryan F: 14:56, at 225lbs

Spencer: 15:35, at 185lbs

Melisa: 16:03, at 135lbs

Jason: 16:04, at 185lbs

Geoff: 17:02, at 185lbs

Rick: 17:46, at 185lbs

Michele G: 17:49 at 135lbs

Mark K: 17:50, at 185lbs

Homer: 18:34, at 225lbs

Pavel: 20:53, at 185lbs

Jenny: 21:02, at 115lbs

Josh M: 21:38, at 185lbs

Josh B: 22:12,  at 225lbs

Noah: 23:16,  at 225lbs

Tim: 23:36, at 185lbs

Matt O: 23:53, at 225lbs

MOD:

Nyra: 15:00

Tanya: 17:15

Scott: 17:52

Lisa: 21:07

Steve: 21:28

Amanda: 21:48

Pam: 22:15

Julissa: 23:08

Melisa: 23:23

Eric: 24:41

Cindy: 4 RDS

Cass: 4 RDS

Crossfit Main Site From 10/31

Monday,

RXD WOD:                                MODIFICATION REP WOD

For Time:                                    For Time:

25 Air Squats                              10 Air Squats

25 Push Ups                               10 Push Ups

25 Pull Ups                                 10 Pull Ups

25 Sit Ups                                  10 Sit Ups

50 Air Squats                              25 Air Squts

50 Push Ups                               25 Push Ups

50 Pull Ups                                 25 Pull Ups

50 Sit Ups                                  25 Sit Ups

75 Air Squats                             50 Air Squats

75 Push Ups                              50 Push Ups

75 Pull Ups                                50 Pull Ups

75 Sit Ups                                  50 Sit Ups

Results:

RXD Reps:

Anthony: 23:47

Bryan W.: 28:13, RXD

John N: 33:47 RXD

Julia:  34:54, RXD

Mike G  35:45 RXD

Eric: 37:04, RXD

Homer: 39:11, RXD

Mark K: 43:14 RXD

Andrew: 47:38, RXD

Kyle: 61:00, RXD

Geoff: 47:00 (partial last set comp. 35 pull ups, no sit ups)

Tanya: 30:37 (Mod pull ups)

Jenn: 34:00 (MOD pull ups)

Greg V: 35:50 (MOD pull ups)

Lisa H :  55:16

Leigh:  36:11

MOD Reps:

Tracy :  17:01

Scott: 18:03

Michele G : 18:22

Gina : 18:30

Lamar:  18:47

Dan: 18:49

Bryan G: 19:15 (jumping pull ups)

Matt O: 19:26

AJ: 19:34

Erin : 19:44

Lauren: 20:10 (pull up assist)

Chad: 20:20 (jumping pull ups)

Kelly: 21:10 (pull up assist)

Luis:  21:11

Clarissa: 25:28 (jumping pull ups)

Mike D:  25:44

Cindy: 26:14 (jumping pull ups, mod push ups)

Mark S: 28:46 (jumping pull ups)

Jason: 34:30

Brian E: 35:11 (jumping pull ups)

Happy Birthday Rick!

Sunday,

Saturday WOD - "CrossFit Fartlek"

"CrossFit Fartlek"

Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress.

Group WOD consisting of 4 teams of 5.

Station 1 Air Squats

Station 2 KB Swings

Station 3 Wall Ball

Station 4 250 Meter Run

Station 5 Rest 

(One person at a station performing reps while person runs, when runner "taps" each person forward one station - Count Total Team Reps)

Team #1: Alisha/Matt O/Pavel/Jose R/Amanda

Team #2: Bryan G/Eric S/Nyra/Jen/Melisa

Team #3: Zac/Julia/Mary/Leigh/Tim

Team #4: Nicole/Jason J/Larry/Jon/Gina

RESULTS: (Total/wall ball/KB Swings/Squats)

Team #3 - 1720 (542/568/610)

Team #1 - 1590 (545/399/646)

Team #2 - 1502 (417/465/620)

Team #4 - 1490 (413/415/662)

GREAT JOB EVERYONE!

See additional photos of today's WOD on our Facebook Page by clicking on the link below:

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