Friday, September 24, 2010
PCFC Pictures
If you want to see all the pictures taken by Randeem Andre Photography please Click HERE.
Thursday, September 23, 2010
The big winners!
Ladies Division 3
Malanie Johnson
Kristi Jorgensen
Carla Roy
Mens Division 3
Robet Hay
Brent Thoma
Jory Cooper
Ladies Division 2
Ava Storey
Helen Outerbridge
Brooke Allen
DMen Division 2
Corey Borollien
Garrett Siebel
Keith Perry
WLadies Division 1
Leah Moore
Sarah Stoughton
Angela Desjarlais
Mens Division 1
Fraser O'Neill
Matt Bathgate
Jon West
Congratulations to all competitors on a fantastic day and fantastic efforts by all.
Friday, September 17, 2010
Morning workout and movemetn standards
We just wanted to let everyone competing know that just after registration we will be having a very quick talk on standards as well as a guide to the workouts. With the online trouble we had over the last couple days putting up the videos it will only be fair for everyone to hear it once.
See you tomorrow morning bring and early
See you tomorrow morning bring and early
Standards of movements delay
Hey guys, sorry for the delay on the standards of the movements as I am having trouble uploading the videos right now (taking way to much time). If you have any questions on any of the sections please ask and i will clarify.
jumping squat - full depth (crease of hip below top of patella), feet leave ground on jump
Prowler - push low bar first and then high bars back (find picture of one if you do not know what I mean)
Pull-ups - chin over vertical (up and over bar, chin must be visible on the other side of bar from view below) - this is for Div 1and 2 men and Div 1 females.
Ring rows - feet will be 12 inches in front of rings with heels on floor toes up, rings are 44" high. full extension of arms and pull until rings contact chest or armpits. No "kipping" the row.
Tire flip - flip tire over
Sled pull and drag - grab sled run it in any fashion possible to cones set-up. Turn around and pull sled in past the cones with a hand-over-hand method then grab end of rope and run back to the start and repeat the same process of pulling the sled in then grab the rope and run it back to the full extended position. Then on to tire flip
Triple Clean - division1 - full squat - you may power clean it and front squat it or full squat clean it. Division 2-3 - only a power clean is necessary, but you may squat clean it as well.
KB c&J - arm fully extended on each rep at bottom and top. Bell does not have to touch the ground on each rep they can be repetitive. You do not have to switch arms although it may be beneficial to do so. At the top the top the elbow must be locked out and the shoulder active.
Wall ball - full depth squat. the ball must make initial contact with the target and not anywhere else.
Row - for distance / 10 (856m obtained = score of 85.6)
Again - sorry for the delays on videos - please send question if anything is unclear
Chad
jumping squat - full depth (crease of hip below top of patella), feet leave ground on jump
Prowler - push low bar first and then high bars back (find picture of one if you do not know what I mean)
Pull-ups - chin over vertical (up and over bar, chin must be visible on the other side of bar from view below) - this is for Div 1and 2 men and Div 1 females.
Ring rows - feet will be 12 inches in front of rings with heels on floor toes up, rings are 44" high. full extension of arms and pull until rings contact chest or armpits. No "kipping" the row.
Tire flip - flip tire over
Sled pull and drag - grab sled run it in any fashion possible to cones set-up. Turn around and pull sled in past the cones with a hand-over-hand method then grab end of rope and run back to the start and repeat the same process of pulling the sled in then grab the rope and run it back to the full extended position. Then on to tire flip
Triple Clean - division1 - full squat - you may power clean it and front squat it or full squat clean it. Division 2-3 - only a power clean is necessary, but you may squat clean it as well.
KB c&J - arm fully extended on each rep at bottom and top. Bell does not have to touch the ground on each rep they can be repetitive. You do not have to switch arms although it may be beneficial to do so. At the top the top the elbow must be locked out and the shoulder active.
Wall ball - full depth squat. the ball must make initial contact with the target and not anywhere else.
Row - for distance / 10 (856m obtained = score of 85.6)
Again - sorry for the delays on videos - please send question if anything is unclear
Chad
Quick Wod #3 - change
Based on the amount of questions regarding the second portion of the gauntlet workout we have decided to simplify it a little. The second portion is the triple clean. You will now have 4 total minutes to find your max triple clean (squat or power).
As soon as you have completed the tire flips, you can go straight to the bar and begin lifting. You can do as many sets as you like, but you need to announce to the judge when you want to begin your "set" as you have 30 seconds to finish three lifts. You can miss and re-do reps - you have a total of 30 seconds from your first rep to complete three. You can do this as many times as you like and you may then add weight, take off weight, stay the same - whatever you want, but you have 4 minuted to complete it. The last minute is to allow judges to remove the weight and leave an empty bar for the next competitor.
As soon as you have completed the tire flips, you can go straight to the bar and begin lifting. You can do as many sets as you like, but you need to announce to the judge when you want to begin your "set" as you have 30 seconds to finish three lifts. You can miss and re-do reps - you have a total of 30 seconds from your first rep to complete three. You can do this as many times as you like and you may then add weight, take off weight, stay the same - whatever you want, but you have 4 minuted to complete it. The last minute is to allow judges to remove the weight and leave an empty bar for the next competitor.
Thursday, September 16, 2010
Athlete Registration
To all competitors,
Please remember that registration will be at 7:00-7:45 am on Saturday morning at the gym. We will need all athletes to be registered before this time to receive their entrance package, sign the waiver, get their heat sheet (day schedule), and be marked with their athlete number (all athletes will be marked on the forearm and lower leg with a number for identification)
Be there -
See you all soon.
Please remember that registration will be at 7:00-7:45 am on Saturday morning at the gym. We will need all athletes to be registered before this time to receive their entrance package, sign the waiver, get their heat sheet (day schedule), and be marked with their athlete number (all athletes will be marked on the forearm and lower leg with a number for identification)
Be there -
See you all soon.
Athlete Profile - Keenan Flegel
Name: Keenan Flegel
Affiliate: CrossFit Regina
Age: 25
Height: 6″
Weight: 178lb
Filthy Fifty – 27:13
Helen – 10:53
G.I.Jane: 16:50
Christine: 12:22
1km Row – 3:36
400m Run – 1:12
800m Run – 2:49
5km Run – 19:38
Wednesday, September 15, 2010
WOD #1 - First come First serve
This is a description of the first workout of the challenge "First come first serve" - as run/obstacle course that all athletes will compete in. More info will come as the date gets even closer and we hope to have a mock set-up made by Saturday and a video of it set-up so that you get a better feel for how it will play out.
Athlete Profile - Jon Barkman
Name: Jon Barkman
Age:30
Your Day Job?: Home Building
How long have you been doing CrossFit?: January 2010
Age:30
Your Day Job?: Home Building
How long have you been doing CrossFit?: January 2010
What keeps you coming back?: Not sure yet
Sports background: Hockey
Division: not yet registered - but whatever works [he's doing Div 1]
Fav Movement: da Snatch
Fav WOD: The Canadian Crippler
Least Fav: love em all.
Athlete Profile - Garrett Siebel
Name: Garrett Seibel
Age: 25
Your day job?: Framing Contractor
How long have you been doing CrossFit?: 8-9 months seriously, but I've know about it for a couple years
What keeps you coming back?: Makes me feel better than anything else !
Your sports/fitness background: Hockey, any type of boardsport, trampoline and a bit of track and field when I was younger
Division you're competing in: 2
Favorite move or WOD: Heavy deadlifts, bodyweight exercises
Least favorite move or WOD: Burpees are kind of terrible but I don't usually dread anything specific
Athlete Profile - Jory Cooper
Name: Jory Cooper
Age: 15
Your day job?: none (student)
How long have you been doing CrossFit?: Since Late May
What keeps you coming back?: Community, And the post workout energy
Your sports/fitness background: Always have played sports. Never been committed to working out until i was introduced to CrossFit.
Division you're competing in: 3
Favorite move or WOD: Deadlift
Least favorite move or WOD: Thruster
Athlete Profile - Ashala Jacobson
Name: Ashala Jacobson
Age: 32
Day Job: Fundraise for scholarships and research at the University of Saskatchewan
How long have you been doing CrossFit?: Since November 2009
What keeps you coming back?: I keep getting faster, stronger and just better! Plus I love that feeling right before a WOD where you think, “I don’t know if I can do this…”, and then of course you do it, because your determination crushes that little voice, and because there truly is no other option.
Fitness Background: I’ve danced competitively my whole life. As an adult I enjoy trying new sports and activities. I’m up for anything!
Division: 2 (yikes!)
Favorite move: Pullups
Least Favorite: Burpees
Athlete Profile - Carmill Jorgenson
Name: Carmell Jorgenson
Age: 41
Your day job?: Mortgage Broker
How long have you been doing CrossFit?: Since November 2009
What keeps you coming back?: I feel STRONG, fit and healthy!
Your sports/fitness background: running, basketball, waterskiing, downhill skiing
Division you're competing in: Division 3
Favorite move or WOD: The Bear and the AMRAP workouts
Least favorite move or WOD: wallballs & burpees
Athlete Profile - Brian Mallard
Name: Brian Mallard
Age: 58 (706 months for all you new parents)
Your day job?: Financial Advisor
How long have you been doing CrossFit?: About two years
What keeps you coming back?: Fear of the “home” and a feeling of accomplishment
Your sports/fitness background: Running and Golf (more of a game not a sport).
Division you're competing in: 3
Favorite move or WOD: Anything with body weight and met con
Least favorite move or WOD: Double unders and wall balls
Athlete Profile - Lindsay Jorgenson
Name: Lindsay Jorgenson
Age: 18
Your day job?: GAP/ student
How long have you been doing CrossFit?: couple weeks...
What keeps you coming back?: My mom makes me come because she pays half. Jk! I keep coming cause no matter how much I wanna quit when I'm doing a WOD, the feeling i get when I'm done makes it all worth it!
Your sports/fitness background: dance, taekwon-do, water sports, downhill skiing
Division you're competing in: 3
Favorite move or WOD: don't know yet, ask me in a couple months when i've tried more
Least favorite move or WOD: this i already know...burpees and wallballs!
Athlete Profile - Laura Wehrkamp
Name: Laura Wehrkamp.
Age: 26
Your day job?: Receptionist/Clerk at the PotashCorp - Cory Division.
How long have you been doing CrossFit?: Since June 2009.
What keeps you coming back?: The benefits that I gain from CrossFit. CrossFit has made me a stronger, healthier and happier person. I eat better, I feel better, I look better, I ha ve more self confidence, the list goes on and on......so really, why wouldn't I come back?
Your sports/f itness background: My parents put me in gymnastics when I was 3 years old and I did that for about 11 years. Other than that, nothing!
Division you're competing in: Level 2.
Favorite move or WOD: Definitely overhead squats. Love, love, love overhead squats!
Least favorite move or WOD: Running and wall balls :(
Athlete Profile - Kristi jorgenson
Name: Kristi Jorgenson
Age: 37
Your day job?: Daycare Provider
How long have you been doing CrossFit?: Dec. 2009
What keeps you coming back? : Who knew sore muscles, calluses and bruised shins could be SOOOO much fun! I also enjoy the team atmosphere and support that every crossfitter brings to Brio.
Your sports/fitness background: Soccer
Division you're competing in: 3
Favorite move or WOD: Anything that is AMRAP in 10 min.
Least favorite move or WOD: Rowing, Double-unders, snatches, wall balls, burpees....
Athlete Profile - Christine Dragan
Name: Christine Dragan
Age:??
Your day job: mama
How long have you been doing CrossFit?: 11 months
What keeps you coming back?: secretly love to be tortured
Your sports/fitness background: always had memberships to "the gym" but didn't always go
Division you're competing in: 3
Favorite move or WOD: back squats
Least favorite move or WOD: single arm dumbbell thruster thingy's
Name: Laurie Bourgeois
Age: 53
Your day job?: library casual
How long have you been doing CrossFit?: 2 years
What keeps you coming back?: Being able to do what I do at 53!
Your sports/fitness background: pilates, marathon
Division you're competing in: 3
Favorite move or WOD: pull ups now that I can do one!
Least favorite move or WOD: getting those heavy weights overhead
Athlete Profile - Harltey Simpkins
Name: Hartley Simpkins
Age: 24
Your day job?: Student
How long have you been doing CrossFit?: 10 months
What keeps you coming back?: The incredible atmosphere, community and the satisfaction you get from knowing you are bettering yourself every single time.
Your sports/fitness background: Always been into sports, never really committed myself to one....till CrossFit.
Division you're competing in: Div 2
Favorite move or WOD: Move- Clean & Jerk WOD- Canadian Crippler was enjoyable....
Least favorite move or WOD: Move- Double Unders WOD- Air Force was less than enjoyable....
Athlete Profile - David Rylee
Name: David "Boss" Rylee
Age: 32
Your day job?: CrossFit IS my day job
How long have you been doing CrossFit?: 2ish years
What keeps you coming back?: I love the post WOD feeling, but more than that I love to see my athletes do things they never thought possible. That look of excitement when they lift a weight they've never done, or get their first pull up. Great people achieving amazing things. It's an awesome thing to be a part of.
Your sports/fitness background: Mostly independent sports like snowboarding and a lot of "reps and sets" training before CrossFit
Division you're competing in: I will be getting my butt kicked in Div 1
Favorite move or WOD: Anything with Muscle ups
Least favorite move or WOD: Anything with Thrusters
Tuesday, September 14, 2010
Monday, September 13, 2010
Athlete Profile - Alana Baht
Name: Alana Baht
Affiliate: CrossFit Regina
Age: 30
Weight: 116 lbs
Fran 7:48
Helen 10:53
Cindy 16 rounds
Kelly 34:44
Christine 11:58
GI Jane 17:38
Jones Worthy 17:50
Max Push-ups 30
Max Deadlift 200
Favorites: Burpees, body weight anything, 200 m runs, rope climbs, box jumps
Goats: Ring Dips, Double-unders
Athelte Profile - Blair Ledingham
Name: Blair Ledingham
Affiliate: CrossFit Regina
Age: 35
Weight: 215lb
Grace: 2:13
Isabel: 2:52
Fran: 3:51
Nancy 12:59
Filthy Fifty: 23:53
Fight Gone Bad: 384
Deadlift 435lb
Clean & Jerk 235lb
Competed this year as an individual at both Sectionals and Regionals, and with the CrossFit Regina affiliate team at the CrossFit Games in California!
Saturday, September 11, 2010
Athlete Profile - Rebecca Hay
Rebecca Hay
Age – 34
Height – 5’ 10”
Clean and Jerk – 125#
Snatch – 95#
OHS – 3@ 105#
Push ups – 30
Deadlift – 195#
Back squat – 165#
I was first introduced to CrossFit a few years ago. I have been working out consistently at Flux Crossfit in Regina for one year. I love the Olympic lifting, ring dips and push ups. Not a big fan of running and skipping. My children are involved in the Flux Crossfit Kids program and we enjoy Crossfit together as family.
Friday, September 10, 2010
Last Registration Chances
Less than 2 days remaining for registration for the challenge - lets go people. Get your neighbor, co-worker, friend from the gym, workout buddy, sister, brother, parent - whoever, to sign-up as the more the merrier.
Thursday, September 9, 2010
Athlete Profile - Chris Reid
Favourite lift – Clean and Jerk – 195#
Favourite girl – Helen – 11:57
Favourite Hero – Murph
400 m run – 1:16
500 m row – 1:30
CF Total – 855
Cindy – 10
Fran – 3:59 (75#)
Jackie – 11:14
Grace – 5:30 (95#)
Isabel – 4:45 (75#)
I have been a member of CFS since November of 2008 and have tried to be an active member of the CFS community from the start. I come from a competitive skiing background and am no stranger to individual competition. CrossFit has been possibly one of the smartest decisions of my life and the benefits that I have seen in every aspect of my life have been astounding. CrossFit has provided a positive and motivating place to work out in, and is a good way to de-stress when I have had a bad day.
Athlete Profile - Kmac and Bmac
Kmac (Kristin Farkas)
Affiliate – Crossfit Winnipeg
Height – 5’9”
Age – 30
Snatch – 110#
Press – 110#
Clean&Jerk – 145# (max clean 160#)
Deadlift – 305#
Back Squat – 210#
Loves – Any combination of Heavy lifting with running, longer Metcons
Goats – DU’s, wall ball, box jumps
Has been crossfitting for a little over a year.
Was part of the Crossfit Winnipeg team that went to the 2010 Crossfit Games
Bmac (Brennan McIntyre)
Height – 5’8”
Weight – 153
Deadlift – 400#
Clean and Jerk – 195#
Bench – 260#
Mile run – 4:57
Fran – 4:12
Murph – 28:32
Annie – 5:13
Has been crossfitting for just under 2 years. He found out about Crossfit through Military training.
Was part of the Crossfit Winnipeg team that went to the 2010 Crossfit Games
Wednesday, September 8, 2010
Athelte Profile - Sarah Hills
Age:27
Height: 5'0
Weight: 112lbs
CFS member
Pull Ups: 18
Likes: pull ups, rope climb, bench press
Dislikes: rowing, 400m runs
I have been crossfitting for just over 5 months and love it! I was a competitive cheerleader for 10 years but gave that up once graduated from university and started working. I teach high school P.E. and I found myself struggling with the motivation to be active outside of work. My mom brought me to a bring-a-friend day (both my parents are CFS members) and I was hooked. I never struggle to find motivation anymore - CFS member and coaches are fantastic!!! I'm excited and nervous to compete in my first challenge, but I know it will be a positive experience :)
Tuesday, September 7, 2010
Hint #3 - Kettlebell Clean and Jerk
To ensure everyone comes with optimal mechanics and that we can truly test fitness we are providing you with a hint to the movement of KB C&J. Practice the movement and perfect its mechanics, you will not know how, when, and in what way it will be involved, but it will be there and it will be important that you are comfortable with the movement - good luck and have fun practicing.
Again sorry for video sound and quality.
Again sorry for video sound and quality.
Hint #2 - WallBall
Hey gang,
Here is hint #2. Wall ball - in some way will be involved in the challenge this year. It was only fair to post this as the "targets" have just been made for the challenge and CFS athletes will have seen them (but not used them) before anyone else, so to make it fair you all get a heads up to the new equipment at the same time.
Sorry for the low volume and low quality video - i think you will get the point though.
Chad
Here is hint #2. Wall ball - in some way will be involved in the challenge this year. It was only fair to post this as the "targets" have just been made for the challenge and CFS athletes will have seen them (but not used them) before anyone else, so to make it fair you all get a heads up to the new equipment at the same time.
Sorry for the low volume and low quality video - i think you will get the point though.
Chad
Athlete Profile - Corey Borolien
Age: 40
6' 175 lbs
wods done as rx'd:
Fran 6:15
Helen 9:20
Angie 14:49
Cindy 23 rounds
Jackie 7:20
Linda 28:32
Karen 8:53
Murph 46:20 with weight vest
Daniel 14:14
100 burpees 6:05
400m walking lunge 8:08
Fight gone bad 333
Death by pull ups 17 rounds
2k row 7:15
Dead lift 345 lbs
Clean & Jerk 175 lbs
Like: burpees, rope climb, pull ups. Hate: double unders, anything with a barbell over head.
I started CrossFit 6 months ago to help rehab a serious leg injury. My background is cycling and triathlons. I like the variety and constant challenge and the fact that there are so many things to work on and try to set PR's in. The competitive aspect of group workouts makes them a lot funner than working out alone.
Athlete Profile - Tyler McMurchy
Name: Tyler M.
Affiliate: CrossFit Regina
Height: 5’9
Age: 34
Fran: 5:06 (should be less, but I fell off the frickin’ bar on my last pull-up)
Elizabeth: 12:49
Helen: 9:42
Fight Gone Bad: 291 most recently (I’ve done better, but I was in better shape then)
Back squat: 5 x 270lb
Max Clean & Jerk: 205 lb
1 km Run: 4:01
Stuff I Love: Overhead squats, burpees, cleaning and/or jerking, 400m runs, CrossFit chicks, when the WOD is over
Goats: push-ups, ring dips, heavy deadlifts for time
Monday, September 6, 2010
Athlete Profile - Dave Larsen
Name - David Larsen
Height – 5’10”
Weight – 180lbs
Age - 36
Affiliate – CrossFit Saskatoon
CrossFit Total -
Snatch – 165
Clean & Jerk - 205
5k run – 21:20
500m row – 1:33
Annie - 9:00
Fran - 6:04
Fav’s – heavy leg WODs, short met-cons
Goats - met-cons over 10 minutes, any pulls or presses that involve arms above
the head. Started in Oct 2008. I love the constant challenge and skill development that
CFS provides.
Height – 5’10”
Weight – 180lbs
Age - 36
Affiliate – CrossFit Saskatoon
CrossFit Total -
Snatch – 165
Clean & Jerk - 205
5k run – 21:20
500m row – 1:33
Annie - 9:00
Fran - 6:04
Fav’s – heavy leg WODs, short met-cons
Goats - met-cons over 10 minutes, any pulls or presses that involve arms above
the head. Started in Oct 2008. I love the constant challenge and skill development that
CFS provides.
Friday, September 3, 2010
Athlete Profile - Kim Fly
Name: Kim Fly
Affiliate: CrossFit Regina
Height: 5’9
Age: 27
Annie: 7:08
Angie: 24.44
Rhiannon: 347
Max Clean & Jerk: 105 lb
Max Deadlift: 205 lb
Max Overhead Squat: 100 lb
Max Back Squat: 145 lb
1 km Run: 5:22
1 km Swim: 19:16
Stuff I Love: double unders, rope climbs, clean and jerks, the Bear and swimming!
Goats: box jumps, wall ball and running
Thursday, September 2, 2010
Final Registration Date - September 11, 2010
Hey all,
Just letting everyone know that the last day to sign-up will be Saturday September 11, 2010, one week before the competition. This will allow us enough time to put together the heats and finalize all the fine details of the event.
Please keep letting friends know about eh challenge and get a push on for those last few to sign-up. Many people seem to wait for the last minute to get this done, but do it now.
For all those affiliates attending please get on your fellow members and friends, get them to sign-up as you know they will regret it if they do not.
Final Registration Date - September 11, 2010.
Just letting everyone know that the last day to sign-up will be Saturday September 11, 2010, one week before the competition. This will allow us enough time to put together the heats and finalize all the fine details of the event.
Please keep letting friends know about eh challenge and get a push on for those last few to sign-up. Many people seem to wait for the last minute to get this done, but do it now.
For all those affiliates attending please get on your fellow members and friends, get them to sign-up as you know they will regret it if they do not.
Final Registration Date - September 11, 2010.
Athelte Profile - Helen Outerbridge
Helen Outerbridge -
Height: 5'3"
Age: 39
1 rep max's:
deadlift 250
static press 110
snatch 95
clean 120
weighted pull up 35
The girls...I've only got one as rx'd, I'm not sure why I seem to miss those days the girls are on the board....
Helen 12:28
Favourite stuff to do: pushups, pullups, toes to bar
Goats: OHS. I can't stand them. Yuck.
How I got into crossfit: I started just over a year ago. A friend of mine raved, and raved, and raved about it. Enough already!!!! So I decided to give it a try. My first WOD was Helen, coincidently, with a 15lb kettle bell and unassisted pullups. I couldn't move my arms for days....and of course, I was hooked, and then learned how to scale my workouts a little better so I could be a wee bit more functional the next day. I have the best coach: patient, yet pushy enough to motivate me through some amazing personal accomplishments, thank you Darci, and of course thank you to the other coaches as well. Although no one was around to witness my first handstand pushup, I danced around the room like it was Christmas!
I entered the challenge last year 3 months into my crossfit journey and brought 1st place in my division back to the box. I had no idea I could do that well! I'm fairly certain 1st place is not in my cards this year but the crossfit spirit and cheering that goes along with these events is going to be worth every ounce of sweat!
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