Tuesday December 30th 2014

Regular class schedule today. 

Prep

5 min focused mobility 

Coach's choice dynamic 

3x 20 doubles, 10 hollow rocks 5 HSPU 

Strength 

Press

2-2-2-2-2

Conditioning 

2 RFT 

10 thruster 65/95 

20 Burpees 

50 Double under 

Recovery 

2 lengths Samson stretch 

Banded shoulder stretch 2 min per side 

Monday December 29th

Prep 

5 min focused mobility 

10x shuttle runs, banded good mornings, KB deadlifts KB goblet squat 

Strength

Deadlift 

3-3-3-3-3 

Conditioning 

Row 1000m 

4 rounds of Cindy 

Row 500m 

2 rounds of Cindy

Row 250m 

1 round of Cindy 

Recovery 

10 inch worm 

Leg up rig 2 min per side 

December 27th 2014

Saturday class at 10am 

Prep 

5 min skipping drills 

Overhead mobility

10 of each Samson stretch, inch worm and beat swings 

Strength 

Gymnastics skill work 20 min 

Conditioning 

14.1 

10 min AMRAP

30 double unders 

15 power snatch 55/75 

Recovery 

Row 500m at an easy pace 

calf smash

Thread the needle 2 min per side 

December 26th

Boxing Day WOD at 12:00 

Tuesday December 23rd

Regular class schedule today! 

Prep 

Alternating Tabata

Row

Handstand holds 

Strength

Front squat 

1-1-1-1-1 

Conditioning

Row 1000m 

50 dumbel snatch

Row 750m 

35 dumbel snatch 

Row 500m 

20 dumbel snatch 

35/50 

Recovery 

Walk 2 min 

Couch stretch 2 min per side

Thread the needle 2 min per side 

Monday December 22nd

This weeks schedule is a little up in the air. We are away visiting family this week and next, although we do have people covering most classes please read the blog regularly in case of any schedule changes. We will be closed both the 24th and the 25th. There may be a WOD on Boxing Day as long as we have someone to cover it. Please take this time to rest up, eat and drink a little too much and enjoyer your families! 

Prep 

5 min focused calf mobility 

10 of each shuttle runs, mountain climbers, inch worm and scap pull ups 

Strength 

5x5 

Weighted pull ups 

Conditioning

20 min every other minute on the minute 

2 Deadlift

4 hang clean 

6 lunges in the front rack position 

95/135 

Recovery 

Row 500m 

25 GHD back ext 

Pigeon 2 min per side 

Saturday December 20th

This workout is tough and gruelling, I know Taylor loved a good challenge.  I watched Taylor grow up, he was a great friend to my brother, both his Grandpas (Mike and Bill) were and still are a part of my daily life.  Mike was a regular at my Yoga class for years and always talked with pride about how busy he was watching his grandsons play hockey on the weekend.  I see Bill three times a week like clockwork at 8 am at the gym and of course Michelle- you are a rock in our community and one that we can not live without.  Your help with various events has been amazing and your work ethic and leadership in class is always noticed.  When I lost my dad at a young age the thing that brought me the most comfort is when people would tell me stories about my Dad and how he made an impact on their life. I wanted to do this workout as a way of showing support and love to the entire Elliott and Davidson family.  To remind you that Taylor's hard working attitude will never be forgotten and that his legacy will live on.  Taylor took on many challenges with determination - lets make him proud as we tackle this one! 

"Taylor"

7 Rounds for time;

2 Strict pull ups

24 Box jumps 

91 double unders 

22 Wall ball shots 

Friday December 19th 2014

We will be holding a gaol setting workshop January 10th at 11 am to help you set some new goals for 2015.  Please let me know if you are interested!

We will be doing the memorial WOD "Taylor" Saturday morning at 9am. If you would like to contribute we will be making a donation to KidSport in Taylor's name, hope to see you all there.  

Prep
5 min focused shoulder mobility 
coach's choice dynamic 
3x 
250m Row
10 Wall ball shots 
5 pull ups 

Strength 
Test a lift that you have been working on.  For me this is back squat- some of you may have missed some of the testing earlier this week, other have been chasing a goal and maybe today is your day to hit it.  2014 is almost over, have you reached your goals?

Conditioning
30/30 Row x4 

Recovery 
500m at an easy pace
25 Banded air squats
Couch stretch 2 min per side 

Thursday December 18th 2014

Just a reminder that we will be doing the Hero WOD "Taylor" on Saturday at 9am.  We have decided to do a donation in his name to Kidsport.  Taylor was a talented hockey player and loved the sport, we think he would love to see underprivileged kids be able to participate in the sport as well. Please bring a donation Saturday morning. If you can not make the workout but would like to make a donation I will have a box set up all week and into the following week as well.  



Prep
Calf and overhead mobility 
Run 1 mile or Row 1000m 
Burgner warm up 


Strength/ Conditioning
Build to a 1RM Snatch 

Build to a 1RM Clean and jerk 

Recovery 
Group stretch 

December 17th 2014

Prep
5 min double under work 
Coach's choice dynamic 

Strength 
Max vertical jump 
Max unbroken strict HSPU 
Max Strict pull ups 
Max Strict Ring dips 

Conditioning 
50m swim for time 
Rest 2 min 
100m Swim for time 
Rest 2 min 
200m Swim for time 
Rest 2 min 
Max underwater swim 


Recovery
100m Breast stroke 
Hot tub

Tuesday December 16th 2014

Prep
5 min focused mobility 
Coach's choice dynamic 
10! 
Shuttle runs 
Mountain climbers 

Strength 
Max unbroken muscle ups
 Max unbroken chest to bar pull ups 


Conditioning 
In 10 min find a 1RM Thruster
Then; 
7 min AMRAP Thruster at 85% of above 

Recovery 
Row 500m at an easy pace 
25 baned air squats 
Alexander shoulder stretch against wall 

Monday December 15th 2014

I had a great weekend at the OPT Performance training camp! By great I mean I am completely worked over and can barely move my arms to type this.  Micheal Fitzgerald is the owner of OPT and works with high level athletes to improve performance in sports ranging from volleyball to CrossFit. This weekend was all about testing- we did 8 different workouts in 2 days to test all the different components of CrossFit.  Micheal shared some great information on how to test and train to improve weakness to improve in the sport of CrossFit.  I am excited to share this information with you guys and help out anyone that is interested in learning!

It is Marcy Hallden's BIRTHDAY today (Monday)!!! We will be doing a special little birthday WOD in her honour and having a few beverages and snacks at my place at 6:30.  Therefore the 6:30 class will be cancelled! Please join us if you can.  I am a little mad at the Hallden's for leaving us- Marcy you are such an asset to our gym and I can not thank you enough for always being in my corner and believing fully in what I am trying to promote.  You follow the programming to a T and deliver exactly what I am trying to promote each and every time you coach a class.  I am sure going to miss you when you are gone, but I do wish you all the best and hope you have a great year!! Any guesses on how old Marcy is turning?? 

Prep
5 min focussed mobility work 
Row 1000m 
Coach's choice dynamic
3 Rounds of "Cindy"

Strength 
Bench Press 
1-1-1-1-1-1
* Build to a heavy single

Conditioning 
3 Rounds for time 
13 Power cleans 95/135
13 Burpees 

Rest 2 min 

3 Rounds for time 
13 Wall balls 14/20
13 Pull ups 

Rest 2  min 

3 Rounds for time 
13 Deadlift 95/135
13 Box jump 20/24

Recovery 
Row 500m 
25 Back Extensions 
Bretzle 2 min per side 

Saturday December 13th 2014

There will be open gym from 4:00-6:00 this (Friday)  evening. 

No kids class this Friday- or for the rest of December- it turns out December is kinda busy? You will be promo'ed for next month or if you would like a rebate please let me know.  

We are continuing with  Hero WOD's on Saturday's as there are still a few very important ones that I would like to complete. This Saturday we have one honouring the fallen soldiers in the recent shooting on Parliament Hill.  NEXT Saturday we will be completing "Taylor" in honour of Taylor Elliott.  A young hero in our Community that left us all a little too soon.  I know this is a very busy time of year for everyone, but I hope you all can make it.  Hero WOD's are our way of showing respect to those we have lost, and support to those that they left behind.  

Prep
Run 1 mile 
Plank Complex 
Burgner warm up 

Strength 
Back squat 3x5 
* add 5# to last week 

Conditioning 
4 Rounds of the 3 min AMRAP
3 Snatch 80/115
6 Lateral Burpees 
1 min rest between rounds 

Recovery 
40 wall slides 
Double bully 
Bretzle 

Thursday December 11th 2014

Hoodies and tanks are in! please pick up your loot next time you are in!


Prep
Shoulder mobility and Front rack prep 
Row 1000m 
3 rounds 
15 plank with hip tap (5 per side and 5 at centre) 10 Banded good mornings, 5 strict pull ups 

Strength 
Halting Deadlift 
5-5-5-5-5

Conditioning 
"Just nine minutes"
Three sets for max rounds of;
60 seconds hang clean 
60 seconds of Front squat 
60 seconds of Push Press
60 seconds of rest 
65/95 

Recovery 
Hamstring stretch- leg up rig
Hamstring smash 

Prep
Quad smash 
3 rounds 
50m bear crawl,10 scapular pull ups, 20 second handstand hold, 30 second bottom squat position. 

Strength/Skill 
15 min to work on;
15 GHD sit ups 
5 HSPU to a defaciet 
5 Ring pulls
5 Ring dips 

Conditioning 
100m Kick
100m pull 
100m Side stroke
100m Free 

Recovery 
100m Breast stroke 
Hot tub 

Tuesday December 9th 2014

Prep
Overhead mobility 
3 x 10 KB windmills-10 Scap push ups-10 Shuttle runs 
Burgner Warm up 

Strength 
Jerk from bedind the head in split 
3-3-3-3-3

Conditioning 
3 RFT
20 T2B
15 Burpees 
10 OHS 65/95 

Recovery
Row 500m  
25 Band pull downs
Trap smash 

Monday December 8th 2014

Prep
Front rack prep 
3 rounds 250m row,  20 samson stretch, 15 wall balls, 10 Knee push outs 
Burgner warm up 
Complex prep 

Strength
6 rounds for max load 
1 Power Clean 
1.5 Front Squat 
1 Press from bottom position  

Conditioning 
"Pressing Annie"
21-15-9 
Push Press 65/95 
Double unders 
Sit ups 

Recovery 
Walk 2 min 
25 GHD sit ups 
Couch stretch 2 min per side 

Friday December 5th 2014

HUGE thank you to Marcy and Jill today for helping us lay the rest of the flooring! It sure has opened up a lot more space in the gym.  Also Angela and Greg from UFA Petroleum- your support means more than words can say.  

CHRISTMAS PARTY tonight!! Party starts around 5:30 ish with a little Christmas WOD  around 6 ish followed by some grub and beers- ending around whenever ish.  Hope to see you all there! 

Prep
5 min AMRAP 20, Double unders, 15 Air squats, 10 Push ups, 5 Ring dips 
Coach's choice dynamic 
Overhead prep 
Burgner warm up 


Strength 
Back Squat 3x5 + 5# from last week 
Snatch 3-3-3-3-3

Conditioning 
400m Row 
40 sit ups 
4 Rope climb 
300m Row 
30 sit ups 
3 Rope climb 
200m Row 
20 sit ups 
2 Rope climb 
100m row 
10 Sit ups 
1 Rope climb 

Recovery 
Forearm smash 
Group stretch 

Thursday December 4th 2014

Don't forget our Christmas party this Friday!

Prep
5 min shoulder mobility 
1000m row, 20 Wall ball shots, 10 burpees, 5 Beat swing 
Burgner warm up 

Strength 
Clean and Jerk 
3-3-3-3-3

Conditioning 
12 min EMOM
Odd- 5 Hang clean 95/135
Even - Max unbroken Toes to Bar 

Recovery 
Walk 3 min at an easy pace
50 W pulls 
Thread the needle 2 min per side 

Wednesday December 2 2014

Prep
10 min AMRAP
20 shuttle runs 
10 GHD sit ups 
5 Strict pull ups 

Strength/ Skill 
15 min gymnastics skill work 
Hanstand push ups 
Muscle ups/ pull ups 


Conditioning 
15 Min AMRAP
50m swim 
10 push ups 


Recovery 
Hot tub 

Tuesday December 2 2014

Prep
5 min monostructural 
Plank Complex 
3x 
30 second bottom squat position 
30 second handstand hold 

Strength 
Pause Squats 
3x3 @ 70% with a 3 second pause in the hole 

Conditioning 
3 min AMRAP
3 Thruster 95/135
3 CTB pull ups 

Rest 2 min 

3 Min AMRAP
150m row 
6 Sit ups 

Rest 2 min 

3 min AMRAP
Clean and Jerk 95/135 

** Thruster and Clean and Jerk weight is the same 

Recovery 
Walk 3 min at an easy pace 
25 Banded air squat 
Bretzle- 2 min per side 

December 1 2014

We are offering a 10% discount for the month of December! Since we miss a few classes this month with all the holidays we like to offer a bit of a discount to encourage you all to stick with your fitness throughout this busy season! 

Please sign up for our Christmas Party this Friday December 5th at 5:30 isn  Sign up sheet is by the fountain!

Prep
5 min monostrucutal 
Coach's choice dynamic 
5 Min shoulder mobility 
Burgner warm up 

Strength 
Split Jerk 
3-3-3-3-3

Overhead Squat 
3-3-3-3-3

Conditioning 
Alternating Tabata 
Push Press 65/95
Double unders 


Recovery 
500m row 
50 Wall slides 
Double bully 

Saturday November 29th 2014

Friday November 28th 2014

There will be a sign up sheet by the fountain for our Customer appreciation  party next Friday December 5th! Please sign up so I know who is coming and what to plan for. Hope to see you all there!

Prep
5 min mono structural 
Coach's choice dynamic 
Overhead prep 
Burgner warm up 
3 Position snatch 

Strength 
Back Squat 3x5 
* Add5# to last week 

Snatch 
1-1-1-1-1-1

Conditioning 
3x500m Row 
* Record all three times 

Recovery 
Group stretch 

Thursday November 27th 2014

Saturday's class time has been changed from 10am to 9am.  We will be doing a hero WOD in memory of Nathan Cirillo and Patrice Vincent.  Please share this with any one that may be interested in participating.  

Prep
5 min AMRAP
20 shuttle runs 
10 Push ups 
5 Broad jumps 

Ankle mobility 

Burgner warm up 
3 Position Clean 

Strength 
Clean and Jerk 
1-1-1-1-1-1-1

Clean Pull 
1-1-1-1-1-1-1

Conditioning 
Using the same barbell; 
4 min AMRAP
3 Hang power cleans 95/135
6 Lateral Burpees 

 Rest 2 min 

6 Deadlifts 95/135
9 Box Jumps 

Recovery 
Row 500m 
25 Banded good mornings 
Banded Hamtring distraction 

Wednesday November 26th 2014

It is the lovely Angela Walters birthday today! Happy Birthday Angela, thank you for being such a hard worker and for putting up with Greg.  I have a fun little workout planned for Angela but we will be doing it on Saturday at 5:00 and then heading out for some dinner and birthday beverages afterword.  Please join us if you can!! 

No swimming today- there are a few too many lessons happening though out the day so we will pick it up again next week. 

Prep
5 min mono structural 
coach's choice dynamic 
Ankle mobility 
Kettle bell review 

Strength 
10 min EMOM
Odd- 1-5 strict pull ups/ weighted pull ups  
Even- max unbroken HSPU 

Conditioning 
100 Kettle bell swings for time 35/50
At the top of each minute stop and do 20 double unders 

Recovery 
Calf smash 
Calf stretch on rig 2 min per side 
Bretzle 

Tuesday November 25th 2014

It looks like the hoodies and tanks are on their way! If you have  not yet settled up for your order please do so soon! Also we will be putting in an order for T shirts and toques so please fill out a form if you would like any.  They do make great Christmas gifts :-)

Speaking of Christmas gifts, I am also putting in an order with Rogue so if you need any stocking stuffers for anyone - or yourself - please let me know what you would like! 

Prep
5 min mono structural 
Coach's choice dynamic 
Bottom squat prep 2 min per side 


Strength 
Pause squats 
3x4 @ 60% with a 5 second pause in the bottom 
* No bouncing out of the hole


Conditioning 

Tabata of;
Ring push ups 
Pistols or air squats 
Inverted burpees 
Sit ups 

Recovery 
2 lengths samson stretch 
25 Back extensions 
Couch stretch 2 min per side 

Monday November 24th 2014

Congratulations to Angela Walter!! You won the door prize from the open house on Friday night! Your price is a pair of rock guards to I expect you to climb the rope before the end of the year :-)

I would like to have a customer appreciation WOD and small gathering Friday December 5th from 6 until whenever.  Please let me know if this date works for you, I would like to bring some food in so I need an idea of who can make tit!

Prep
Overhead prep 
Alternating Tabata- overhead squat position/ mountain climbers 
Plank complex 
Burgner Warm up 

Strength 
Split Jerk 
1-1-1-1-1-1-1

Conditioning 
20 min EMOTM 
Odd- 1 Snatch push press+ 1 Santch Balance + 2 OHS
Even- Max pull ups 

*Not from rack 
** Record total pull ups 

Recovery 
Row 500m 
50 wall slides 
Double bully stretch 

Thank you to everyone that came out to our open house last night.  The WOD looked super fun!! I hope you all enjoyed your selvs and had a chance to enjoy some healthy treats!

We will continue on with our Hero WOD Saturday's  for two more Saturday's after today as there are some Hero WOD's I feel are really important to complete.  

WOD:
“Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jump (24/20)
KBS (24/16)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.Michele Smeh

Friday November 21st 2014

The Parade of lights is starting at 6:15pm tomorrow night and many of us would like to take our little ones to see the lights! We will be having our open house/ team workout from 5-6pm but if there are a few of you looking to stay later you are more than welcome! Again please feel free to bring any friends or anyone that is interested in CrossFit.

Prep
5 min monostructural 
Coach's choice dynamic 
Overhead prep
Burgner warm up 
3 position snatch 

Strength 
Back Squat 3x5 
* Add 5# to last week 

Snatch 
2-2-2-2-2-2

Conditioning 
In teams max row for distance in 10 min 
Start thinking of your team name now.. it is mandatory!! 

Recovery 
Group stretch 

Thursday November 20th 2014

We will be having a bit of an open house Friday night from 5-7.  It is midnight madness around town Friday night so I thought it would be cool to have some open gym along with some fun mini competitions and then a team WOD from 6-7.  If you know of anyone that is interested in CrossFit please bring them along or send them down! Danielle is making some tasty treats to lure some people into our cult... I mean facility.  

Just a note to please be careful with the new bumper plates.  Those high temp plates are a little bouncier than what we are used to! We will be informing a "guide it down" rule, meaning we need to keep a hand on the barbel to keep it from bouncing and getting into other peoples work space, and to save your teeth.  

Prep
5 min monostructural 
coach's choice dynamic 
Shoulder mobility 
Burgner warm up 

Strength 
Clean and Jerk 
2-2-2-2-2-2
70-75-80-85-85 

Clean pull 
2-2-2-2-2-2
75-80-90-90-90

Conditioning 
8 min AMRAP
50 doubles 
40 Wall Ball Shots 
30 Pull ups 

Recovery 
5 min easy walk 
Couch stretch 2 min per side 
50 W pulls 

Wednesday November 19th 2014

John Walker has started a rowing challenge at the gym.  He is setting a goal to row a marathon over the course of a few weeks.  John came in to CrossFit barely able to run, and although he still hates running, he can do it! During his time at CrossFit he has discovered  a love for rowing and set a challenge to row 1000m every day until he meets his goals.  I will put up a sign up sheet by the fountain for anyone that wants to join him! Let see who takes on the challenge to row 21,100m with John.  

Prep
5 min mono structural 
5 min shoulder mobility 


Strength 
5 Rounds 
Max HSPU 
15 Hollow rocks 

Conditioning
12 min AMRAP 
25m swim 

Recovery 
Hot tub 

Tuesday November 18th 2014

Prep
1 min each shuttle runs, burpees, plank, jumping jacks, hollow rock 
2 rounds of- max unbroken wall balls, pull ups, push ups 
Bottom squat position prep 2 min per side 
Barbel complex/ Pause squat review 



Strength 
3x5 Pause squats @ 50% 7 second pause in the hole
* NO BOUNCE OUT OF THE HOLE 

Conditioning 
6 rounds for max load 
1 Deadlift 
2 hang clean 
3 front squat                                                   

Recovery 
25 GHD sit ups 
Banded pigeon 2 min per side
Couch stretch 2 min per side 

Monday November 17th 2014

Prep
Alternating tabata- Mountain climbers, shuttle runs
Plank complex 
Banded shoulder stretch 
Burgner Warm up 

Strength 
Split jerk 
2-2-2-2-2-2

OHS
2-2-2-2-2-2

*Both lifts should increase 5-10% from last week 

Conditioning
3RFT
30 Air squats 
250m Row
20 Push Press 75/115 
* Not from rack 


Recovery
Walk 400m
50 wall slides  
Thread the needle 2 min per side 

Saturday November 15th 2014

Prep
5 min monostructual work 
Coach's choice dynamic 
Shoulder stretches with band 2 min per side 
Barbell complex to build to WOD weight 3 deadliest, 3 hang clean, 3 jerk 


Conditioning 
"DT"
5 RFT
12 Deadlifts
9 Hang Power Clean 
6 Push Jerk 
110/155


Recovery
Easy walk 
Alexander shoulder stretch 
Pigeon pose 2 min per side 

We will be having a social WOD tomorrow night (Friday) from 6-7. I would like to take this time to work on some team WOD's for the upcoming competition but the social WOD's are NOT just for competitors! Please join in, we will have plenty of extras looking for a partner!

Prep
5 min mono structural 
Burgner warm up, Handstand holds, lunge complex 
Overhead prep 
3 postion snatch 


Strength 
Back Squat 3x5 
* you can continue from last cycle 
Snatch 
3-3-3-3-3 

Conditioning 
10 min AMRAP
5 HSPU 
10 T2B
15 Box jumps 

Recovery 
Group stretch 

Thursday November 13th 2014

Prep
5 min mono-structural 
Coach's choice dynamic
Burgener warm up 
3 postion cleans 

Strength 
3 Clean+ 1 Jerk 3-3-3-3-3
65%-70%-75%-75%-75%

Clean Pulls 3-3-3-3-3
65%-75%-85%-85%-85% 

Conditioning 
12 min EMOM
Odd- 20 seconds max power cleans 105/155
Even - 40 seconds max double unders 

* Score is the total of power cleans and double unders 

Recovery 
Row 500m at an easy pace 
W pulls 
Bretzle- 2 min per side 

Wednesday November 12th 2014

We had a great turn out to "Nutts" today.  Thank you to everyone for working so hard, I did not hear one complaint about that gruelling workout- even the 400m run in the freezing cold.  I think we all had a great appreciation for those that served and still are serving in far worse situations than what we were in today.

Prep 
5 min mono structural (Run row or skip) 
Coach's choice dynamic 
Front rack prep Hips and shoulders 
30 seconds bottom front rack position 

Strength 
Dead stop front squat +2 Front squat 
5 sets to build to a max 

Conditioning 
10 min EMOM 
25 m swim 


Recovery 
 Stretch in the Hot tub

Tuesday November 11th so14

   Tomorrow we will honour Remembrance day with the Hero WOD "Nutts." Lt. Andrew Nuttall briefly served in the military before he as killed in Afghanistan.  Please take the time to click on the link below and read Andrew's story.  Lets all push a little harder tomorrow to Honor those that have served so we can have our freedom. Also wear red or white to show our support.  
 http://crossfitvancouver.com/wp-content/uploads/2012/03/What-Would-Andy-Do-CrossFit-Journal.pdf

"Nutts" 

10 handstand push-ups
15 deadlifts (250 lb.)
25 box jumps (30 inches)
50 pull-ups
100 wall-balls (20 lb. to 10 feet) 
200 double-unders
Run 400 meters with a 45-lb. plate. 

Monday November 10th 2014

Welcome to the new Olympic Lifting cycle!

Prep
5 Min skipping drills 
Focused shoulder mobility 
Plank Complex; 
1 min center 
30 second R. side plank 
30 second Center
30 second L side plank 
30 seconds R side plank 
30 seconds Center
30 seconds L side plank 
1 min Center 

*Goal is to hold the entire 5 min 


Strength 
Jerk 3-3-3-3-3
OHS 3-3-3-3-3

Conditioning 
12-9-6-3
Push press 75/115
Pull ups 
* 50 double unders between rounds.  Workout finishes with 50 doubles 

Recovery 
2 lengths samson stretch  
20 GHD back extensions 
Shoulder stretches with band 2 min per side 

Saturday November 8th 2014

Prep
Ankle mobility 
5 min AMRAP
30 Second handstand hold
20 Unbroken double unders 
10 Unbroken wall balls 

Strength 
HSPU work 

Conditioning
3RFT
250m Row 
10 Alternating Pistols / 20  Air squats
10 Box jumps 

Rest 2 min 

3RFT
10 Weighted Step ups (5/leg)
10 Burpees 
15 KBS


Recovery 
Group stretch 

Friday November 7th 2014

This month I would like to do a hero WOD each Saturday to honour our Canadian Soldiers.  Remembrance day is a big deal and I feel with the current events we owe even more to those that give their lives so we can enjoy ours.  This Saturday will be a regular WOD but only because we will do this weeks WOD on Tuesday the 11th. Please join us on Tuesday November 11th at 9am to do an honorary Hero WOD.  I made the class time a little earlier this year so we can make it to the 11:00 service. 

Just a reminder about Adrians going down under get together tomorrow night at 6pm at the gym- a fun team WOD awaits you. 

Prep 

3 rounds 

max double unders 

5 Hand release push ups 

10 overhead walking lunge 

Strength 

Find a back squat 1RM 

Conditioning 

10 min AMRAP

1 Muscle up (rings or bar) / CTB pull up/ Strict Pull up 

10 Dynamic push ups 

100 Double unders 

Recovery 

25 GHD sit ups 

Couch stretch 2 min per side 

Group stretch 

Thursday November 6th 2014

Our friend Adrian is getting ready to head back down under, this is his last week with CFPC!  Adrian we have really enjoyed having you around- you bring a great vibe to all the classes you attend and it was cool to see you improve so much over the last couple of months.  We are going to miss having you around! Friday night we will be having a fun little social WOD to say "see you next year!" to Adrian.  I have made reservations at The Cast Iron for afterword.  I really like what The Cast Iron is trying to promote, all the food the serve there is local and raised with the least amount of intervention  possible.  We spend all most as much time watching what we put in our mouths as we do nerding out on CrossFit vids so its pretty cool to have a restaurant that supports our lifestyle. I encourage you all to give it a try.  Changing the way people think about nutrition and lifestyle is not an easy task, we see this everyday while we try to defend CrossFit to the all the nay sayers. The Cast Iron is trying something new -they are trying to embody community by getting their ingredients from local organic sources , I think we now a thing about community at CFPC- give it a shot, you won't be disappointed!! 

We will take the whole hour tomorrow to work on our Olympic lifting maxes for this cycle! Take your time get some good warm up sets in and then when you are ready 3 attempts at a max.  You guys are all looking so strong so get after it!! I have cleared the PR board so lets get some numbers up there.  

Prep
Row 1000m 
Burgner warm up 
3 position snatch x3 at each position  Hold 5 sec in the receiving position 
3 Position snatch x 3 at each position. Hold 5 sec in the hole 

Strength/ WOD
"Olympic Total"
3 attempts at a max; 
Snatch 
Clean and Jerk 

Recovery 
500m row 
Group stretch 

Wednesday October 5th 2014

Be sure to get your hoodies/ Tank top order in before the end of the week!

We are trying to open up some more open gym time for everyone to come in and work on skills etc.  So far Friday nights from 5-7 looks like a go.  Keep an eye on Friday's blogs in case we have no staff to help out that night.  Beer is warmly accepted on Friday nights.  

Prep 
5 min quad smash 
Alternating Tabata of; 
Skipping 
Handstand hold 

Strength 
15 to find  unbroken max; 
Chest to bar pull ups/ Pull ups 
Push ups 
Muscle ups 
Double unders 

Conditioning 
250m swim for time or just get 10 lengths in if this is your active recovery day.  


Recovery 
Couch stretch in the hot tub 

Tuesday November 4th 2014

The order form for hoodies and tank tops is ready! Please fill yours out and return it to the gym before Friday. 

November fees are due

Prep
5 Min Focused shoulder mobility 
2x 
30 Second Bottom goblet squat position 
20 Shuttle runs 
10 Lunge with rotation- knees squeeze in, rotate toward supporting leg, arms "should" form a straight line

Foot work drills x 10 

Strength
Find a 1 RM split jerk
6-5-3-1-1-1

Conditioning
"Jeremy"
21-15-9
Overhead Squat 65/95
Burpees

Recovery
Walk 400m or row 500m 
40 Back extensions 
50 W pulls 

Monday November 3rd 2014

Big thanks to Tara and Holly for organizing a very fun 5K obstacle race this Saturday! A few of us were feeling a little less than optimal from the night before but I must say I am so glad I did it.  

This week we will be doing some testing.  The testing should help you see if we made some improvements from the last cycle, as well as give us some numbers to go off of for the upcoming Olympic lifting cycle.  Be prepared for a lot of mobility and plenty of barbell complex's, It's going to be fun!  I am very excited to see how well we all do with this cycle following a strength cycle.  

* November fees are due


Prep
Row 1000m 
Bracing sequence (wall, stick, overhead prep) 
Bottom front squat position 30 seconds 
Burgner Warm up 

Strength 
Front squat 
10-8-6-5-5-5
* Build to a 5RM 

Conditioning
"Isabel" 
30 Snatch for time 95/135

Recovery 
Row 500m at an easy pace 
50 wall slides 
Bretzle