20110314

20110221

February 22-26

Tuesday
Barbell Complex A (add weight from last week)

Bench Press 5x5reps (add weight from last week)
Pendlay rows 3x5reps (add weight from last week)

TGU 3x10per side
Hollow rocks 3x15

Wednesday
Barbell Complex B (add weight from last week)

Push press 3x5reps (add weight from last week)
Front squat 3x5reps (add weight from last week)

AMRAP 8 minutes:
15 Thrusters
10 Chest to bar Pullups
5 Toes to bar

Thursday
Welcome to the new website!

Friday
Barbell Complex C (add weight from last week)

In celebration of the new website and general cool goings on, we'll do yet another benchmark workout, and you'll kick ass.

Saturday
Barbell Complex D (add weight from last week)

Pick one of the Olympic lifts:
Snatch
Clean & Jerk
Squat (any variation) 5x5-8 (add weight from last week)
Deadlift 1x5 (add weight from last week)

Box jumps 3reps x max height

20110219

FAMILY DAY

We are open for Family Day from 10:00 - 11:30.
WOD TBA
There is lifting of course!

20110213

February 14-19

Here is the week’s CrossFit class programming.
The weightlifting team starts a 4 week strength program this week.
Kevin is still dry running the “Mass Made Simple” program.
Everyone else, just keep being more awesome!


Monday
Barbell Complex A

Power cleans 5x3reps
Back squat 3x5reps

3 rounds:
1 minutes max reps
Kettlebell swings
Box Jumps
Push press 75/55 (from the ground)

Tuesday
Barbell Complex B

Bench Press 5x5reps
Pendlay rows 3x5reps

TGU 3x10per side
Hollow rock practice

Wednesday
Barbell Complex C

Push press 3x5reps
Front squat 3x5reps

AMRAP 8 minutes:
15 Wallball shots
10 Pushups
5 Pullups

Thursday
Rest day or do a missed training session

Friday
Barbell Complex D

It’s CrossFit bench mark day!
We’ll be “doing” one of the girls…yuck, yuck, yuck.

Saturday
Barbell Complex E

Pick one of the Olympic lifts:
Snatch
Clean & Jerk
Squat (any variation) 5x5-8
Deadlift 1x5 (heavy)

Box jumps 3reps x max height

20110211

FRIDAY

Forgot to mention, Kevin is the Friday evening trainer now.

WARMUP:
Roll & Stretch (get your chit chat out now)
Barbell Complex (trainer's choice)

STRENGTH:
KB swings (cycle through as a group)
3 sets:
3x15 swings on 3 different weights, medium, heavy, more heavy
do 15 of one weight, move up, move up then do it again 2 more times.
Rest as needed or until there is a KB free.

CONDITIONING:
ummm...THE BEAR!
7 rounds of:
5 cycles of the following barbell complex (now you get it!)
Deadlift
Power clean (from the hang)
Front squat
Press (or push press or push jerk or thruster)
Back squat
Press (or push press or push jerk or thruster)

Hands do not leave the bar between cycles! Complete all 5 cycles per round.
If you can not then you are doing too much weight.
Start at a manageable weight, then move up each round.
If you fail, go down in weight.
This is not a timed workout, so don't rush shit for the sake of being the first one done.
You won't be awesome if you do that!
Most importantly, HAVE FUN!

PS: I'll stop by to pick up my beer for the equipment left out...thanks!

20110210

THURSDAY

Reminder:
Please be sure to register for classes at least 24 hours in advance - something many are neglecting and/or forgetting to do.
For 6am classes, please txt Justin - ask him for his number (he may not want it on the interwebz)
For evening classes, contact the head honcho...me via email and/or txt - if you can't find how to do that, we should really have a talk soon.

Thanks, and I await the barrage of emails and txts announcing your collective arrivals.

Now, down to biznass!


Back squat 3x5
Bench Press or Press 3x5
Deadlift 1x5 or Power clean 5x3

All sets are "by feel" and must be challenging!
Get heavy, and rest plenty between sets.

20110209

WEDNESDAY

WARMUP:
Roll & stretch
CF warmup 3x15

PART A
4 rounds of:
5 clean and jerks 135/95
10 pull ups
15 burpees
1 minute rest

PART B
Sit-ups 3x15
Hollow rocks (practice)

20110208

TUESDAY

Just a few announcements and stuff...

- Sorry for the lack of update on Monday, I'd like to say it was so the WOD was an extra special surprise, but I just got busy (lazy) and didn't update the blog.

- There is a new "real" website in the works - with online reoccurring billing (I won't have to chase you down with my stick anymore)

- We are taking on yet another trainer this month who will hopefully be coaching a new 6:30pm class starting March 2. His name is Ryan and he will shadow for this month like Justin did. Ryan is also joining the weightlifting team to compete next year.

- There are many new people joining lately, please welcome everyone like we always do, with open hands and hearts. The community we are building is amazing!

- The weightlifting team had a great competition this weekend at Winterlift in Toronto. Kim and Kevin both won bronze for their weight classes. Will lifted 6 for 6 (he didn't miss a lift) and PR'd on his clean and jerk.

- A few of the weightlifting team are dry-running Dan John's "Mass Made Simple" program, you'll get a chance to do what they are doing in the future if it proves to be beneficial, which I'm sure it is, it's Dan John after all...

- If you want to join the weightlifting team, please talk to me ASAP, only 22 weeks until the new competition season begins!

In lieu of the competition on Saturday, your Tuesday WOD is:

Snatch (work to a heavy single, take 3 attempts at a new max) 20 min.
Rest 10 min.
Clean and Jerk (work to a heavy single, take 3 attempts at a new max) 20 min.

- one more thing, you are awesome!

20110204

FRIDAY

We are closed Saturday for Winterlift!

WARMUP:
Roll & Stretch
Barbell Complex "you choose"
Perform one of the complexes you've done before and try a heavier weight.
Not a weight you fail at, but a weight that is challenging for a WARMUP!

CONDITIONING:
60 Kettlebell swings "russian"
10 Pullups
40 Kettlebell Goblet Squats
20 Pushups
20 Kettlebell one handed swings (10 per)
40 Situps
10 Kettlebell swings "american"
60 Squats

20110203

THURSDAY (Wednesday)

Read this!

WARMUP:
Roll & Stretch
Barbell Complex E x 8 reps each

STRENGTH:
Push Press 3-3-3-1-1-1

CONDITIONING:
Part A
3 Rounds
20 Kettlebell swings
15 Pullups
10 Ring Pushups (pushups)

Part B
TGU 2x5 side (go heavy)

20110201

TUESDAY & SNOW!

Due to the impending "snowpocolypse", we are planning to cancel all Wednesday classes.
I think living is far better for your fitness and performance than possibly taking your's or another's life by driving during a storm.
Stay home and eat, sleep and recover. Go shovel if you must do something!

Tuesday is opening lift testing and retesting for the weightlifting team.
If you are in the gym today for open gym, please be aware that the team requires great concentration when training today and doesnt need you yelling or throwing something on the ground loudly when they are about to lift or halfway through a lift.

OPEN GYM WOD:
1-2-3-4-5-4-3-2-1
Kettlebell clean
Kettlebell press

If there are two of a weight you can handle, then do this with two Kettlebells.
If there is only one, then complete each round with one arm, THEN alternate.

Finish with max plank holds x 3
Hanging leg raises 3 x 10-15

20110130

MONDAY

WARMUP:
Barbell Complex A x 8 reps (add 5-10 from last week)

STRENGTH:
Front squat
3-3-3-1-1-1
(yep, it's PR day! Let's see those big numbers)

CONDITIONING:
AMRAP 8 minutes
3 power cleans
6 pushups
9 squats

20110128

FRIDAY

WARMUP:
Roll & Stretch
Barbell Complex C x 8 reps each

Part A
15, 12, 9
Overhead Squat 135/95
Burpees

Part B
5 rounds:
20 Wallball shots
10 Broad Jumps (minimum of 6 feet per jump, each mat is 6 feet long)

20110127

THURSDAY

We are closed this Saturday for the Element CrossFit Overdose Rx competition in Missisauga.
Sorry for the inconvenience.

Today's post is forthcoming...

20110125

WEDNESDAY

WARMUP:
Roll & Stretch
Barbell Complex B x 8 reps each

STRENGTH:
Push Press 3-3-3-1-1-1
(these are comfortable maxes, not trying to bust any PR's this week!)

CONDITIONING:
Part A
5 Rounds
20 Kettlebell Swings
15 Ring Rows
10 Pushups

(Set up rings so you can dead hang without touching the floor. Also, put your feet on a box or bench - if you can)

Part B
Deadbug Series

As you may have noticed, there is no "for time" business for daily conditioning workouts. The time component of most of these workouts is not important. We will do some benchmark workouts during the cycle, but the strength component weighs heavier in importance...get it, weighs heavier?! Yep, comedy gold Jerry!

20110124

MONDAY

WARMUP:
Barbell Complex A x 8 reps each

STRENGTH:
Front squats 3-3-3-1-1-1
(these are comfortable maxes, not trying to bust any PR's this week!)

CONDITIONING:
Part A
AMRAP 6 minutes:
10 Push press (select a challenging weight)
10 Pullups

Part B:
3x30 Weighted situps (use a heavier weight each set)