Thursday June 20th 2013

Thank you all so much for the birthday wishes! 

Strength 
Back squat 5x10

WOD
21-15-9
KB Swings 35/50
Box Hops 18/24

Recovery 
Shoulder mobility!! We need it! 

June 19th 2013

Strength

Tabata Pull ups 

WOD

Barbell Complex 

1 Clean

2 Hang cleans 

3 Front squats 

2 Push press 

2 Push jerk 

Recovery 

Spend 2 min in couch stretch 

June 18th 2013

Regional's 2013 Event 5- Modified 

100 Doubles 
50 Handstand push ups
40 T2B
30 Shoulder to over head 100#/165# 
20 Walking lunges with bar in front rack position 

Monday June 16th 2013

Strength
Snatch 

WOD
10 Snatch 65/95
400m Run 
20 Snatch 65/95
400m Run 
30 Snatch 65/95
400m Run 

Recovery 
Low back release 

After spending a weekend at the CrossFit Regionals I have been doing some thinking about what CrossFit is, and what is not.  Now this may seem like a bit of a rant to you, and in all honesty it sort of is.  First off CrossFit is not a fad, it has been around for over 15 years and is growing at an amazing rate for a good reason.  CrossFit is however a way of life, and when followed properly has a posative impact on all areas of your life.  CrossFit is NOT working out on you own listening to your ipod DOING CrossFit workouts that you have taken off a website or white board.  CrossFit IS getting your ass to class and working out with a community of people, suffering with them and encouraging everyone along the way.  CrossFit is NOT skipping workouts because you dont't "feel like it" or you are not good at it.  Seriously? Shut up and fucking run, snatch, overhead squat what ever you suck at.   If you cheat in your workouts, you cheat in life and that is a sign of a weak individual that will never fufill  there dreams. Ya I just said that.  To those of you that are working your ass off and embodying all that CrossFit is, props to you, keep setting a great example, it does not go unnoticed! Put everything you have into what you do, weather it is doing a burpee or washing the dishes.  Hold yourself to a higher standard and achieve more than you thought possible.  Todd Widman of CrossFit Headquarters said to our team this weekend, "CrossFit is trying to change the world, we are trying to make it a better place." These words will never leave me,  I am dedicated to building a strong confident community of individuals that will accept nothing but the very best.  

Strength 
Deadlift 
In 10 min find a 1 RM 


WOD
Tabata of 
HSPU
Pull ups
Ring dips
Mod GHD sit ups 

Recovery 
Spend 2 min in pigeon pose  

Thursday June 13 2013

Well attending regionals was much more than I expected and I am finally home.  Can't wait to catch up with everyone!

Strength 
OHS
5-5-5-5-5

WOD
20 OHS
15 T2B
20 Lateral jumps 
15 OHS
10 T2B
20 Lateral jumps 
10 OHS
5 T2B
20 Lateral jumps 

Recovery 
2 Min couch stretch 

June 12, 2013

I know running isn't everyone's favourite WOD, but we really do need to embrace the things we hate, so that we can get better at it.  Running isn't my favourite either, but I am determined to get better at it, so that I can enjoy it more.

STRENGTH:
Clean & Jerks
2-2-2-2-2  Try to get as close to your one rep max as possible.  This should be a heavier lifting day.

WOD:

3 RFT
5 clean AND jerks
10 air squats

*the twist is that every minute on the minute during the WOD, you must stop and do 3 burpees and then carry on where you left off.