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