November 9th 2012

Awesome job to everyone today! I know on nights like this all we want to do is curl up in a blanket and stay home.  Thanks for all your dedication and hard work! 

Skill 
Headstands and Headstand toe taps 

WOD
7 Rounds for time of; 
7 Push Press 
7 Overhead squat  


Strength; Ring Dips, Kipp Pull ups and legless rope climb 

A nice little mix of strength and skill for your Thursday workout! 
Skills- Pistols 

WOD 
For time;
20 Box Hops
5 Handstand walk ups 
20  Sumo Deadlift to high pull (75/95)
5 Dumbell squat cleans  (20/40)
20 Knees to Elbows 
5 Ring dips 
20 Wall balls 
5 Pull ups - Strict 
20 Double unders 

Strength- Overhead squat- 5 rep max 

November 7th 2012

Squats anyone?

WOD
A) 2 min AMRAP Double Unders 

B) 15 Min AMRAP of the following;
21 Kettle Bell swings ( we use weights for now)
15 Burpees
9 Hang Cleans 

C) 50 Toes to bar/ Knees to Elbows- no time limit just get em done!

Yes your burpess count towards this months challenge! 

November 6th 2012

Today's WOD was a quad smoker! Great job to all of you, especially the ones that did it in the morning rain!! 

Skill;
Pistols 

WOD
"Daine"
21-15-9 
Handstand Push ups 
Deadlifts

Strength; 
50 knees to Elbows OR Toes to Bar

November 05 2012

Hope you all had a great weekend and got some rest.  I did some food prep today as part of my normal Sunday routine and thought I would share it with you to help you out with your week.  I had some Key Lime Protein balls leftover from the nutrition workshop that I will continue to munch on for the week.  I whipped up some home made Pho.... yummm!!! Baked 3 yams for our breakfast this week and any other tasting things I decide to make with them. I also cut up some vegetables and boiled some egg's for easy snaking.  Links to these recipes will be up soon so keep an eye out! 

Skill;
 Rope Climb 

WOD
4 Rounds for time; 
Run 400m 
50 Air squats 

Strength; 
Push press 

November 4th 2012

Thank you to all that came out to the Nutrition workshop. I hope the information gave you a good understanding of the foods we eat and the hormonal response they create in the body.  Feel free to message me with any questions you may have. If you have not yet signed up for the newsletter please do so! I will be sending out some healthy recipes and tips on how to incorporate the information from today into our daily lives.  For tomorrow... REST. And do food prep for the week! 

November 2 2012

Its Friday again! The week may not have gone as fast for some of you, but it flew by for me! Must have had something to do with the long weekend I took! Just letting you all know the WOD journals are in! I am really excited about these.  I encourage all of you to track your workouts.  We time and measure each workout to gauge progress.  Start logging your workouts and I grantee you will be amazed at your results when we repeat some of your favourites.  

For tomorrow 

3 Clean and Jerks every minute on the minute for 15 min