Tuesday July 1 2014

We will be doing one class at 10am Tuesday July 1st. Please wear red or white to show your canadian pride!! 

"Nutts" 

10 HSPU

15 Deadlift 150/250 

25 Box jump 30" - step down 

50 pull ups

100 wall balls 14/20

200 double unders 

Run 400m with a 45# plate 

The class schedule will be a little bit off this whole week. Canada Day falls on a Tuesday so that makes our long weekend a bit different than normal. We will be offering a Hero WOD at 10am both Monday and Tuesday. NEW class schedule will be up tomorrow night but please consider the summer games will be held Friday and Saturday so no Satufat class. Also ANYONE willing to help out Thursday night with set up please show up at 6:30.

For tomorrow; 

"Holbrook" 

10 Rounds Each for time;

5 thrusters 80/115 

10 pull ups 

100m sprint 

* rest exactly one minute 

** record fastest time and slowest time 

Saturday June 28th 2014

There will be no regular classes Monday June 30th or Tuesday July 1, instead we will be doing a Hero WOD at 10 am on both days. 

No mobility Saturday, we may bring this back in September if there is enough interest. 

Prep 

Run 1 mile 

Burgner warm up 

Skill transfer exercises 

Strength

Snatch; 

1x3 @ 60%

2x2 @ 70% 

3x1 @ 80% 

Conditioning 

5 rounds 

200m Run 

5 power cleans 

1 Rope climb 

Recovery 

Overhead distraction 

Bretzle stretch 

Friday June 27th 2014

Prep 

2x 

20 double unders 

10 Plank Lunge 

8 Turkish get up 

Strength 

1-5 Strict HSPU EMOM 

for 10 min 

Conditioning 

12 min EMOM 

12 Burpees 

Max double unders 

* score is total double unders 

Recovery

Walk 400m 

Stretch it all out 

Wednesday June 25th

Prep 

Run 1 mile 

Dynamic warm up 

3x 

10 beat swing 

10 WBS 

10 plank to push up 

Strength 

4x10 back squat

* build to a 10 RM max 

Conditioning 

10 min AMRAP

50 push ups 

50 pull ups 

50 box jump 

Recovery 

25 back ext

25 GHD sit up 

Pec smash 

Tuesday June 24th 2014

Just a reminder that the active living challenge is now over and sheets are due!! No sheet no score... No happy team! 

The summer games volunteer supper is tomorrow night. You still have time to register and you get a wicked cool volunteer t-shirt when you do. So far I have 

Danielle 

Jill 

Holly 

Brandi

Kim 

As registers volunteers. A few of you ( Tara, Angela) are helping out on other areas and then helping with CF. We need a few more volunteers than that peeps do get it together!! You can register at the volunteer supper tomorrow night- 6pm at the arena! 

Prep 

20 shuttle runs 

10 Wide leg bend to push up 

5 each; 

Pass thro 

Press from back 

Around the world 

Paddle the canoe 

Strength

5x1 Split jerk 

* build to a 1RM 

Conditioning 

Run400m 

100 push press 35/45 

Run 400m 

75 push press 35/45 

Run 400m 

50 push press 35/45 

Run 400m 

25 Push press 35/45 

Recovery 

3 attempts at max hold L-sit 

Thread the needle 

Monday June 23rd 2014

Prep 

3x 

Row 250m 

7 Burpees 

Strength 

Legless rope climb- AMRAP 

Conditioning 

2 RFT 

Row 1000m

30 Goblet squats 

20 Ring Rows 

Recovery 

Walk 400m 

Chest/ bicep stretches 

Saturday June 21 2014

Today marks the last day of the active living challenge!!! 

No regular WOD today... Meet us at Beauvias lake for a run at 10am. Spartan training!! We will all meet at the south side of the lake, or you can find us camped in the campground all weekend! 

Friday June 20th

Since so many if us will be camped out at Beauvias this weekend we thought it would be fun to meet out there for some Spartan training... AKa a run around the lake. Girls will go first at 10am while the guys watch the kids. If the men are still alive when we get back they will go for there run while the ladies take the kids. If you are able to make it out feel free to stick around for the day and join us for capture the flag at 2:00 and Easton's birthday celebration after that! 

Prep 

Run 1 mile 

10 bird dog

10 dead bug-alt 

10 dead bug- same 

10 KB windmill 

Strength

8x4 Turkish get up 

Conditions 

24min EMOM 

Odd- 1 snatch + 2 OH squat at 75% 

Even- 10 box jump 

Recovery

50 GHD sit ups 

50 GHD back extension 

Wednesday June 18th 2014

Just a reminder that Jill is offering free Funtional Movement Screens on Thursday's.  Sign up by the fountain to get yours.  This screen gives you some good insight to what is going on in your body, we can then give you some exercises to work on beofore your workout or in open gym to get you functioning your best!

Prep
Row 1000m
KBS review
10 Wall balls
5 Burpees

Strength
12 Min EMOM
Odd- Ring dips or STRICT muscle ups
Even- STRICT HSPU  

Conditioning
4 RFT
30 Wall ball shots
20 KBS
10 Burpees

Recovery
Samson stretch x2
Banded pigeon

Tuesday June 17th 2014

Summer games WOD's and heats will be announced this Friday June 20th. I would like to have a volunteer meeting and set up Thursday July 3rd at 6:30pm. Please let me know if you can make it 

Prep 

Run 1 mile 

10 banded air squats 

20 Doubles 30 second handstand hold 

Strength 

3x10 Back squat at 75% 

Conditioning 

4RFT

Run 200m 

50 Doubles

10 HSPU 

Recovery 

Row 500m at an easy pace 

Couch stretch 2 min per side 

Monday June 16th 2014

Zach, Jason and I had a great time at the Battle Of Alberta competition this weekend.  The WOD's were very demanding and in my opinion not the greatest way to test our fitness but we got through them and of course learned a tonne.  Normally I would program the WOD's for gym so our athletes can test out the workouts for themselves but I am just not a fan of a few of the WOD's.  Here is the one WOD I liked, and one that will fit into our programming nicely.

Prep
3x
Row 500m
5 Wall balls
5 Hang clean + 1 Jerk - Build as you go

Strength
in 5 Min build to a 5 rep max hang clean + 1 Jerk

Conditioning
21-15-9
Wall Balls
Pull ups
T2B/ Heels above hips

*6 Min time cap

Recovery
Walk 400m
Shoulder stretches
Forearm rolling

Saturday June 14th

* No mobility class Saturday June 14th 

Prep 

Run 1 mile 

Burgner warm up 

Strength 

Snatch 

1-1-1-1-1 

Conditioning

12 min AMRAP 

Run 200m 

6 pull ups

8 Burpees 

12 Air squat 

Recovery

Row 500m at an easy pace 

Alexander shoulder stretch on wall 

Friday June 13th 2014

Prep 

Coach's choice dynamic 

Jerk review 

Strength 

Split jerk - build to a heavy single 

Conditioning 

Row 5k 

Recovery 

Extra long stretch session 

Wednesday June 11 2014

I am excited to say that we have 45 people registered for the Southern Alberta Sumer Games!! We are going to need a few more volunteers so if you know of anyone please send them my way!
So far I have;

Danielle
Judy
Holly
Brandi
Kandis
Craig??


Anyone else??? I need at least 10 judges to make this a little easier but the more the better!!

Prep
Max unbroken double unders
5 KB windmills / side
5 Wide leg walk outs to push up

Strength
5x5 Arm Bar per side  

Conditioning
5 RFT
5 Pull ups
10 Man makers
30 Double unders

Recovery
800m Jog
Couch stretch

Tuesday June 10th 2014

It has been just over a month of trying out the new class schedule.  We found that no one really utilised more class times, but people spread out a lot more.  In order for us to offer more classes we must get the numbers to support it. 

6 am is always pretty consistent.
Noonhour is hit and miss sometimes full and others crickets are chirping 
The 4:15 class has had an awesome turn out and we may look to add a few more of those in the future. 
5:30- usually has a great turn out
7:30- Again this class is really hit and miss.  We have talked about changing it to 6:30 for the summer. 
Kids calls on Fridays is now FULL- we are adding a teens weightlifting class in July.

We feel pretty fortunate to be able to have the amount of classes we do, but without a solid attendance we can not really justify continuing some of these classes.  The schedule will remain the same for June but please chat with your coach's about what classes you would like to see continue and which ones you would never use.  At the end of the day it is my decision to make but I do try to keep everyone happy.  

Prep
Row 1000m
3x
2 Wall walk
5 Deadbug per side
10 Beat swings

Strength
1-5 Srict HSPU EMOM for 10 min

Conditioning
10!
T2B
Pistols

Rest 2 min

5!
Muscle ups/ Ring dips
Run 200m between rounds

Recovery
Walk 400m
Banded pigeon
Light foam roll of glutes

Monday June 9 2014

Prep 

Run 1 mile 

Coach's choice dynamic 

25x jump lands- mark your foot position 

Conditioning 

5 rounds for max load, 

5x 

"Bear Complex" 

Recovery 

Row 500m 

Couch stretch 2 min per side 

Saturday June 7 2014

Jill Bruder will be doing a taping demo and explanation at 11:00 today. Feel free to stick around and listen if you would like to learn a little bit more about the benefits of taping. 

Prep

Burgner warm up 

3x 

200m run 

10 pass thro 

10 lateral lunges 

20 seconds in bottom OH squat 

Strength 

In 10min work up to a 1 RM snatch

Conditioning 

"Nancy" 

5 RFT

Run 400m 

15 overhead squat 65/95 

Recovery 

500m row 

Lying twists 

Friday June 6 2014

Prep 

Run 1 mile 

3x 

10 inch worm 

10 knee to chest/ runners lunge 

10 jump lunges 

Strength 

Legless rope climbs 

Conditioning 

100 Burpees for time 

Recovery 

T-spine mobility 

Bretzle 

Wednesday June 4 th 2014

Sign up for a free FMS screen tomorrow. Sign up sheet is by the fountain 

Prep 

Row 1000m

2x 

10 KBS 

10 WBS 

10 box jump 

5 ground to overhead * bold as you go 

Strength 

5x3 strict press 

* find a new 3 RM 

Conditioning 

Row 500m 

40 KBS 35/40 

30 wall ball 

20 box jump 

10 Ground to overhead 155/105 

Recovery 

Walk 400m 

Alexander shoulder stretch 

Tuesday June 3rd 2014

Prep
Dynamic leg stretches
10 Min squat test
4 rounds
Run 200m
5 Burpees

Strength
Find a 10 RM Back squat

Conditioning
3 Attempts max unbroken double unders
3 Attempts max unbroken push ups
3 Attempts max unbroken strict pull ups  
3 Attempts max ring dips or muscle ups
3 Attempts max kipping pull ups
3 Attempts max STRICT HSPU

Recovery
Row 500m at an easy pace
Overhead distraction

Monday June 2nd 2014

The active living challenge started today (Sunday) and it was a great day for it! Your teams, info packages and pedometers are at the gym. Be sure to pick yours up ASAP so we can kick some butt on this challenge. We have three teams from our gym so we have a little big of friendly competition happening within our gym as well as within our community! 

Congrats to everyone that completed Mud Sweat and Tears! 

June fees are due

This is a testing week so be sure to get this weeks workouts in. If you miss some of the exercises please make them up at open gym!

Prep 

Dynamic warm up 

Conditioning 

Run 5k 

Recovery 

50 GHD sit ups

50 GHD back ext 

Pigeon pose 2 min per side