Friday July 31st 2015

We will be closed Monday August 3rd for the long weekend, but we will of course have a fun WOD at 10am for anyone that is sticking around town this weekend.

Prep 
800m run 
Coach's choice 

Strength 
10 min EMOM
1st 3-4 Tough bench press
2nd 4-6 Tough ring rows 

Conditioning 
20 min EMOM
1st- HSPU or Push ups 
2nd- 10 OH walking lunges 25/45 
3rd- 10 Lateral Burpees 
4th 30-50 Double unders 
5th- Rest 

Recovery 
Easy walk or row 
Friday Group stretch 

Thursday July 30th 2015

Prep
Hamstring/ groin mobility 
Running drills 

Strength 
3x
5 Bent Press per side  
10 Candlestick 

Conditioning 
800m run 
Rest 
1600m run 
Rest 
800m run 
Rest 
400m run 
Rest 

*Work to rest ratio is 1:1 

Recovery 
Easy walk or row 
Hamstrings 

Wednesday July 29th 2015

Congratulations to Greg Walter for passing his CrossFit Level 1 exam! It has been a pleasure to be a part of Greg's CrossFit journey, to have him help others reach there goals seems so fitting.  We are so proud of you Greg, welcome to the team!! 

Prep
3x 1 min AMRAP Double unders 
      5 Empty bar jerk 
      5 Push ups 
Burgner warm up 
3 Position cleans 

Strength 
1 Squat clean + 2 Jerk EMOM x10 
65-75% 

Conditioning 
4RFT
3 Hang Power cleans 105/155 
10 Buprees 
30 Double unders 

Recovery 
Easy walk or row 
Lat pull downs 3x20 
Sub scap visit 

Tuesday July 28th 2015

Prep 
800 m run 
Burgner warm up 

Strength 
EMOMx10 
1 Snatch Balance + 2 OHS

Conditioning 
8 min AMRAP 
1,2,3,4 etc
Power Snatch  75/115 
T2B

Recovery 
Easy walk or row 
Alexander shoulder stretch 

Monday July 27th 2015

Well I was glued to my TV screen today catching up on the CrossFit Games! I hope you were able to catch some of the events and witness the amazing athleticism that was being demonstrated!

Prep
500m row 
Overhead prep 
Coach's choice dynamic 

Strength 
Strict Press 
4-4-4-4-4 - 2 min 
Pull ups 
4-4-4-4-4- 1 min 
* weighted if possible 

Conditioning 
"Jackie"
For time; 
1000m row 
50 Thrusters 45/35
30 pull ups 

Recovery 
Easy walk or row 
Pecs/ Shoulders 

July 24th 2015

Prep
3 Rounds 
3 Strict pull ups 
6 Strict burpees 
9 Wall balls 

Strength 
Bench Press 
5-5-5-5-5 

Conditioning 
20 min EMOM 
1st- 250m row 
2nd-1-6 Kipping pull ups- unbroken 
3rd- 12 Thrusters 45/65
4th- Max push ups in 20 sec 
5th- Rest 

Recovery 
Easy walk or row 
Friday group stretch 

Thursday July 23rd 2015

Prep
800m Run 
Coach's choice dynamic 

Strength 
3 Rounds of 
5 Bent Press/ side 
10 Candlesticks 

Conditioning 
4 Rounds 
100m Farmer Carry L 
100m Farmer Carry R 
5 30 " Box Jumps 
1 Rope climb 

Recovery 
Easy walk or row 
Forearms 

Wednesday July 22 2015

Prep
3 rounds 
5 Reverse med ball toss 
10 Goblet squats 
15 Double unders

Burgner warm up 

Strength 
10 min EMOM 
1 Power Clean 
1 Below the knee squat clean 
1 Front squat 
@ 65-70% 

Conditioning
8 Min AMRAP  
50 Double unders 
20 Lunges 
5 Ring dips 

Recovery 
Easy walk or row 
Calves 

Tuesday July 21st 2015

Some of you may have heard about the upcoming Festivus Games that CFPC will be hosting October 17th 2015.  You can register and check out the website Here to see what it all entails.  We are so excited to host this amazing event at our gym and wanted to let all of our members know right away as we will only be accepting a limited number of registrants. This competition is only for beginner and intermediate CrossFitters only so no fire breathers! Basically if you scaled any of the Open workouts you are welcome to participate.  We will also be needing some volunteers to help with judging, set up etc. so please let me know if you are interested.  A large portion of your registration fee goes directly to our gym so we can purchase some new and exciting toys to play with, also registration does go up every month so register now to save some coin! 

Prep
1 min AMRAP double unders x 3. 1 min rest between efforts 
Hip mobility 
Burnger warm up 

Strength 
1 Power Snatch 
1 Below the knee Squat snatch 
1 OHS 
EMOM x 10 @ 65-70% 

Conditioning 
10 RFT 
200m run 
4 T2B 

Recovery 
Easy walk or row 
Double bully 

Monday July 20th 2015

Prep
800m run 
Overhead prep 

Strength 
Push Press 5-5-5-5-5 
Weighted pull ups 5-5-5-5-5 

Conditioning 
"Karen"
150 Wall balls for time 14/20 9'/10' 

Recovery 
Easy walk or row 
Couch Stretch 2 min per side 
VMO Love 

July 18th 2015

Prep
Coach's choice dynamic 

Strength
Deadift- work to a max 

Conditioning 
Partner "Kelly" 
5 Rounds
400m Run 
30 Box Jumps 20/24
30 Wall Balls 14/20 

Working in partners this workout will be preformed in relay format.  Partner 1 will run 200m, tag partner two and partner two will run 200m. Partner one will then perform 15 box jumps, tag partner two and they will then prefrom 15 box jumps.  The same will continue for wall balls and the remaning 4 rounds.  One partner working at a time. 


Recovery 
Group stretch 

Friday July 17th 2015

All the best to Kim and Kieran this weekend on there BIG day, we can not wait to share it with you!

Prep 
Dynamic hip openers 

Strength 
Back Squat- build to a 1 RM

Conditioning 
3 Rounds 
AMRAP  UB Strict pull up 
Rest 1 min 
AMRAP UB Strict HSPU 
Rest 1 min 
1 MIN AMRAP double unders 
Rest 1 min 
AMRAP UB Kipping pull ups 
Rest 1 min 
AMRAP UB Kipping HSPU 
Rest 1 min 

Recovery 
Couch stretch 2 min per side 
Group stretch 

Thursday July 16th 2015

Prep
Tripple under practice 
Coach's choice dynamic 

Strength 
Bent press 3x5 Per side 
Candlesiticks 3x10 

Conditioning 
4 Rounds 
Row for m 30 sec 
Rest 30 sec 
Single arm KB carry 30 sec 
Rest 30 sec 
100m (30 sec)  med ball carry 
Rest 30 sec 

* RED MEDICINE BALLS ONLY
** Alt arm per round 

Recovery 
Easy walk or row 
Banded pigeon stretch 

Wednesday July 15th 2015

Prep
Coach's choice dynamic 

Conditioning 
in 50 min; 
Run 5K 
In remaining time build to a 1RM Snatch 

Recovery 
Easy walk or row 
Shoulder work 
Hamstring stretch up rig 

Tuesday July 14th 2015

Prep
800m run 
Front rack prep 
Burgner Warm up 

Strength 
Power Clean- Build to a max 

Conditioning 
Every 4 min x 3 
6,4,2
Power Cleans @ 70% of above 
Burpees 

Recovery 
Easy walk or row 
Traps 

Monday July 12th 2015

Testing week! We will be testing both Front squat and back squat this week along with some capacity testing for the upcoming cycle.  Be prepared for some longer workouts with higher volume and a bit of running! I will post a bit more about how programming will look for the next 6 weeks next Monday so you know what to expect each week.  Lower body strength and power was the focus last cycle, I am looking to improve upper body strength and capacity over summer- I hope you enjoy it. 

Prep-10 min 
800m Run 
Coach's choice dynamic 

Strength-15 min   
Front Squat- Build to a 1RM 

Conditioning- 30 min 
"Filthy Fifty" 
For time 
50 Box Jumps 20/24
50 Jumping Pull ups 
50 KB Swing 35/50 
50 Walking lunge 
50 Knees to Elbows 
50 Push Press 35/50 
50 Back Extensions (Good mornings)
50 Wall Balls 14/20 
50 Burpees 
50 Double unders 
* 30 min Time cap 

Recovery -5 min 
Easy walk or row 
3 position shoulder work 
Traps 

Saturday July 11th 2015

Prep
800 m run 
Coach's choice dynamic 

Strength/Skill 
20 min of gymnastics skill work 

Conditioning 
Partner "Jack" 
10 Push Press 80/115
10 KBS 1/1.5 Pood 
10 Box Jump 20/24

* 1 Partner working at a time, alternating rounds 

Recovery 
Group stretch- spend some time on your feet 

Friday July 10th 2015

Prep
Hip mobility 
800m run 

Strength 
Back Squat 1x8@94% 

Conditioning 
5 Rounds 
15 Toes through rings
15 Cal Row 
15 Step down box jumps 
2:30 min rest between rounds 

Recovery 
Easy walk or row 
Shoulder work 
Group stretch 

Thursday July 9th 2015

Prep
Ankle mobility 
5 min Tripple under practice 
3x Single arm hang 10 sec 
     Roll to pistol x 4 
     Burpee brad jump x 6 

Strength 
High Pelvis to bend 5x3
Candlesticks up rig 10x3 

Conditioning 
5 Rounds 
100' Farmer carry (50'R, 50' L) 50/70 
5 Deadlift 175/245 
1 Tripple under (sub 5 double unders) 

Recovery 
Easy walk or row 
Back extension 10x3 
Bretzle 

Wednesday July 8th 2015

Prep
Ankle mobility 
800m run 
Muscle up progressions 

Strength 
12 min EOMOM
1st- Strict HSPU AMRAP 
2nd-Strict CTB AMRAP

Conditioning 
10 RFT 
200m run 
2 Muscle ups/CTB/pull ups 

Recovery 
Easy walk or row 
Shoulder accessory work 
Double bully 

Tuesday July 7th 2015

Is sugar the new addiction? In my opinion yes, yes it is. First the sciency stuff:
Sugar is a carb found naturally in a lot of foods like milk, honey and fruit. The good news is we need some sugar in our diets to supply us with energy to fuel our muscles and keep our brains active. However, the average person does not just stop at some berries or a few dates. We crave the processed junk with tonnes of added sugar, giving our bodies energy in the form of empty calories. What this does is it makes our bodies draw on the nutrients from the remainder of our diet to process it. This affects our overall health including,immunity, hormones, energy levels as well as a host of other more potentially serious illnesses. Plus because of the effects of sugar on hormones and the brain, sugar dramatically increases the risk of becoming overweight or obese.Which leads me to the addiction theory a  high intake of sugar causes our blood sugar levels to shoot up, giving us that high followed by a crash which leaves us craving more sugar. Text book
definition of addiction right?  So how much is too much? The approximate RDI (recommended daily intake) of added†sugar is 25 grams for women and 35 grams for men. Eyeball those food labels people!! (more on that next month). Check the ingredients list for anything ending in 'ose' (glucose, sucrose, fructose, lactose, maltose) these
are all forms of sugar, as are honey, agave, molasses and syrups like corn and rice syrup. The higher up the ingredients list, the more sugar the product contains. Just another reason to stick to whole, natural foods!
Examples of sugar content in common foods:
Medium banana 17
grams
Medium Green Apple10
grams
1 Date 4.5
grams
1 cup 2% milk12
grams
Can of Coke 39
grams
Small Tims coffee 1 cream, 1 sugar 9
grams
Small Tims hot chocolate 38
grams
Clif Banana nut bread bar 21
grams
6 oz Yoplait strawberry yogurt 27
grams
3.5 oz Animal Crackers25
grams
4 twizzlers 19
grams

Doesn’t take much to hit your RDI! Choose wisely my friends.

Prep
400m run 
Alternaiting Tabata of:
Hollow holds 
Super man holds 

Burgner warm up 

Strength 
3 Position Snatch E2Mx7 @ 70% 

Conditioning 
For time:
50 Cal row 
40 Back squats 65/95
30 Power snatch 65/95
20 Thrusters 65/95
10 OHS 65/95 

Recovery 
Easy walk or row 
Monster walks x 10x3 
Pigeon stretch 

Monday July 6th 2015

Prep
Lower body prep 
800m run 
Coach's choice dynamic 

Strength 
Front Squats 1x8 @94% 

Conditioning 
10 min AMRAP
1,2,3,4, etc 
Power clean and jerk 
Bar facing burpees 

Recovery 
Easy walk or row 
Shoulder work 
Couch stretch 2 min per side 

Saturday July 4th 2015

Prep 

Coachs choice dynamic 

Strength 

10 min EMOM- 1-5 strict pull ups + 1-5 strict hspu. Use a box or do push ups if you do not have strict hspu 

Conditioning 

Partner WOD 

Partner A row 500m 

Partner B run 400m 

If you finish before your partner -AMRAP wall balls. Score is total wall balls 

Recovery

Saturday group stretch 

Friday July 3rd 2015

Prep
Coach's choice dynamic- Lots to do today so get after it! 

Strength 
Back Squats 2x8@ 90% 

Conditioning 
4 rounds 
20 Alt. S.A DB Snatch 35/50
20 Box jumps 20/24
20 Russian KBS 50/70 
2 min Rest 

Recovery 
Easy walk or row 
Group stretch 

Thursday July 2 2015

Prep 
800m run 
Coach's choice dynamic 
Strength 
I. 3x5 per side Post to bridge 
II.3x10 Candlesticks -1 min 

Conditioning 
12-9-6-3 
Push Press 65/95 
Bar facing burpees 
Toes to bar 

Recovery 
Easy walk or row 
Shoulders