Thursday January 9th 2014

Just a reminder! The Harris Baby pool has begun! $5/ Guess, please place your $$ in the tin on the counter and write your name and the weight you think this little babe is going to be on the date you think she will arrive. If you guess boy and you are right you win the whole pot but you have to buy Zach beer and Jacey allll new baby things! 

Prep
Foot/ Ankle/ Calf Mobility
5 Min Dodge ball 
Overhead squat position 1 Min 

Strength 
Establish a 1 RM Snatch.  You must complete 2 good reps before adding weight to the bar. 

Conditioning 
Tabata of;
Rowing 
Shuttle runs 
Box Jumps 
Burpees 

Recovery 
Low back twist 
Hamstring Stretch with ban 

Wednesday January 7th 2014

Prep
Foot/ Ankle mobility 
2x
10x Inch worm 
20 Shuttle runs 
30 Reverse fly- add 2.5lbs plates 

Strength 
Establish a 1RM Push Jerk 

Conditioning 
6 Min AMRAP
5 Power Clean 65/95
5 Front squat 65/95
5 Shoulder to overhead 65/95
1 Min Rest

6 Min AMRAP
10 Push ups
10 Pull ups 
10 Air squat 
1 Min rest 

6 Min AMRAP
15 Doubles 
15 KBS 35/50
15 Shuttle runs 

Recovery 
Hamstring smash 
Hamstring stretch with band 1 min per side 

Tuesday January 7th 2014

Prep
Foot/ Ankle Mob 
5 Min Row/ Run 
Coach's choice dynamic

Strength 
3-5 Ring dips EMOM for 10 Min
* If you have strict ring dips do weighted  

Conditioning 
For time; 
50 Doubles 
10 HSPU
40 Doubles
20 T2B
30 Doubles 
30 Pull ups 
20 Doubles 
40 Box Jump 
10 Doubles 
50 Burpees 

Recovery 
Accumulate 5 min per side in Couch stretch 

Monday January 5th 2013

Well the Holiday's are officially over! Although there is time in between Christmas and New Years it seems we don't really get back into the swing of things until the weeks come to and end, the kids are back in school and we have completely stuffed our faces and stayed up way to late! There is nothing like a  little over indulges and letting our training slide to welcome 2014 with an even stronger desire to meet all of our goals! I  would like to start this year off with a 21 Day Sugar Detox , any one want to join? The reason for this detox is to help our systems recover from the debauchery we most likely put it though over the Holiday season.  Sugar is a drug, the more sugar we consume the more sugar we crave! The detox will start tomorrow and will work very similar to other nutrition challenges we have done, except slightly harder :-) The points will be as follows;

Sugar free = 5 points/ day 

This means no fruit except green apples.  No alcohol, no real or artificial sugars of any kind.  No low fat or no fat dairy.  Depending on your goals dairy and potatoes may be excepted. 

WOD= 3 Points/ Day

In previous challenges points were awarded for exercising each day weather that was the WOD or not.  For this challenge that is NOT the case.  The CrossFit WOD must be completed to achieve your points.  You may come in and do the WOD on your own and receive the points if you can not make class. 

Focused Mobility work = 2 Points/ Day 

Several of you have assigned mobility work given to you from your coach's.  You will receive 2 point for doing either assigned mobility work, or the prescribed mobility work for that day (more on that later)

There is a total of 10 points that can be awarded each day. No more than 10 Points! 

If you are interested in joining this challenge please sign up at the gym tomorrow or message me so I know you are in! Details will be sent out to you tomorrow evening.  Support meetings will be held Tuesday's at 5pm, but notes will be sent out via email if you can not make it! The cost for the challenge is $20 and prizes will be rewarded!

For tomorrow; 

I have a resolution to program more mobility into our training.  We will be starting from the bottom of the body and working up stream, spending a week on each area! I hope this helps you all find some things to help you move better, alleviate tension and most importantly PR :-)

Prep

Foot/ Ankle Mobility 

3x

Row 250 m

5 Pull ups 

10 Sit ups (GHD)

15 Air squats 

Strength 

Back Squat Week 2 

5x5 @ 73%

Conditioning

"Grace"

30 Clean and Jerk for time 135/95

Recovery 

Alexander shoulder stretch on wall 

Saturday January 4 2014

A few of you are interested in doing a 21 day sugar detox. I would like to get this started on Monday. For me, this means no alcohol, no sweets and avoiding foods that are high on the glycemic index. I will be keeping yams, white rice and protein powder in my diet as I need these carbs to fuel my training. If you are interested in joining this challenge please let me know! This challenge may include different things for each of you based on your goals. I will post more information in Sunday nights blog! 

Prep 

Shovel snow 

Shoulder/ hip mobility

Coach's choice dynamic 

Strength 

Work on a lift you missed this week OR work on Clean and Jerk or Snatch for 20 min 

Conditioning 

"Jackie" 

Row 1000 m

50 Thrusters 45# 

30 pull ups 

*15 min time cap 

Recover

Legs up the wall 

Hip mobility 

Friday January 3 2014

Prep
Foam roll 
Row/ Run/ Skip 
Work on Handstands for 20 Min 

Strength 
Front Squat 
6x2-3 @65% 

Conditioning 
6RFT
3 Push Jerk- Not from rack @ 60% of 1 RM
Max pull ups 

Recovery 
Accumulate 5 Min in each
Plank 
Pigeon pose (2.5/side)

Thursday January 2 2014

We started the New Year off with the "Filthy Fifty" Awesome job to everyone that came out, worked hard and shared your goals for 2014.  Over the holiday's we were able to finish up some things around the gym and get it organized and ready to roll for 2014.  Over the past 6 months our little gym has come a LONG way and we could not do it without the support of each one of you, Riviere's Construction, Sure Glass, Shell Canada and each one of you.  Thank you all for your support and I can not wait to start 2014 off on the right foot! With that said I would like to instill a few new rules that I think will help keep our gym running smoothly.
*  The main goal is to keep as much "stuff" off the WOD floor as possible.  Everyhting at the gym has a home, please make sure our things make it back there and are not left out.  Leaving things out will result in burpees!
* Boxes now go on the tiled area in front of the whiteboard, please return them there if you use one. 
* Weights are to be stacked neatly in there correct space and CHALK is to remain in the bucket!
* If you spill chalk, cry, bleed, sweat or pee simply grab the mom bucket, that will be filled each morning, and clean up after yourself.  
* NO CHILDREN on the WOD floor after 3,2,1 go... we love all the kids that come into CFPC but it is important for them to learn discipline and respect for those around them.  We are doing our best to get rid of the front counter and make that area a bit more kid friendly. 
* DO NOT drop the new bars, or any bars for that matter when they are EMPTY.  Please guide weighted bars down at the completion of a rep. It is considered a "No Rep" in any Olympic Lifting competition if the bar is dropped from the finish position.  GUIDE the bars down! 

Prep
Foam roll out your sore bits from the "Filthy Fifty"
3x Row 250m 
10 Back ext
20 Sit ups 

Strength 
3-5 Weighted pull ups EMOM for 10 Min 

Conditioning 
10 Min AMRAP 
20 HR Push ups 
10 Box Jump
10 T2B 

Recovery 
Max L-sit holds on rings 
Hamstring/ twisting mobility