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Archive for October, 2012

November 1, Wod

Posted by Jenn on October 31,2012

Strength Bulgarian Split Squat 3×12 @ 40% Tempo 2-0-2 Wod 5 rounds For time: 20 Wall Balls 10 Dumb Bell jump lunges 10 Sit Ups Coach Swagar’s Quote of the Day “You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self […]

October 31, Wod

Posted by Jenn on October 30,2012

Virtuosity The Squat Wod Tabata Bell Kettle Bell Swing Rest 1 min Kettle Bell  Goblet Squats Rest 1 min Kettle Bell Burpees Rest 1 min Kettle Bell Russian Twists Rest 1 min Kettle Bell Snatch Score: Each rep is one, add all movements together to get your total Tabata BELL score.

October 30, Wod

Posted by Jenn on October 29,2012

Strength 3×10 Banded Lat Pull down 3×10 Prone Trap Raise Wod 4 Rounds 2 Rope Climbs 10 Dead Lifts 12 Box Jumps 10 Calorie Row 1 Min rest between rounds Coach Swagar’s Quote of the day: One of the things that may get in the way of people being lifelong learners is that they’re not […]

October 29, Wod

Posted by Jenn on October 28,2012

Skill Tall Clean 3×15 Wod 5 Rounds 3 Front Squat 3 Split Jerk 2 Mintues of skipping between rounds. ( The front squat and split jerk should be the same weight)

I have a passion for helping kids reach their potential. To learn to believe in themselves and achieve goals and milestones. That passion has lead me to become trained as a Youth Fitness Specialist on top of my Kinesiology degree. Children and Youth are not little adults and should not be treated that way, especially […]

Putting some Swagar in the UC Dinos Swagger

Posted by Jenn on October 27,2012

  David comes from a high-level athletic background.  David was a 4 year starter and 3 year Defensive Captain with one of the nation’s top varsity football teams, the University of Calgary Dinos.  Here’s an article that lets you in on David’s background as a varsity athlete.  This is a feature on David, aka Big […]

October 27, Wod

Posted by Jenn on October 26,2012

Shoulder Mobility Wod For Time: 500 m Row 30 reps BenchPress 1000 M Row 20 reps Bench Press 2000 m Row 10 reps Bench Press  

October 26, Wod

Posted by Jenn on October 25,2012

Strength Box Squat 5×10 @ 60% your 1RM Wod 3 rounds for time: 15 Back Squat 155/110 12 Kettle Bell Swings 1.5/1.0 9 Wind Shield Wipers Quote from Coach Swagar “To share your weakness is to make yourself vulnerable; to make yourself vulnerable is to show your strength.” ― Criss Jami Does Crossfit help you build […]

October 25, Wod

Posted by Jenn on October 24,2012

Skill 3×10 Shuttle runs Wod Cindy 20 min Amrap 5 Pull ups 10 Push ups 15 Air Squats  

Managing Emotions During a Tough Workout

Posted by Carina on October 24,2012

Hey all, it is Carina here.  I haven’t written a blog in sometime.  I’ve been pretty busy working away on my little collection of ‘projects’ that I always have on the go.  I thought I’d share with you an experience I had in a WoD recently, that I think many people will connect with.  Or, […]