Monday November 10th 2014

Welcome to the new Olympic Lifting cycle!

Prep
5 Min skipping drills 
Focused shoulder mobility 
Plank Complex; 
1 min center 
30 second R. side plank 
30 second Center
30 second L side plank 
30 seconds R side plank 
30 seconds Center
30 seconds L side plank 
1 min Center 

*Goal is to hold the entire 5 min 


Strength 
Jerk 3-3-3-3-3
OHS 3-3-3-3-3

Conditioning 
12-9-6-3
Push press 75/115
Pull ups 
* 50 double unders between rounds.  Workout finishes with 50 doubles 

Recovery 
2 lengths samson stretch  
20 GHD back extensions 
Shoulder stretches with band 2 min per side 

Saturday November 8th 2014

Prep
Ankle mobility 
5 min AMRAP
30 Second handstand hold
20 Unbroken double unders 
10 Unbroken wall balls 

Strength 
HSPU work 

Conditioning
3RFT
250m Row 
10 Alternating Pistols / 20  Air squats
10 Box jumps 

Rest 2 min 

3RFT
10 Weighted Step ups (5/leg)
10 Burpees 
15 KBS


Recovery 
Group stretch 

Friday November 7th 2014

This month I would like to do a hero WOD each Saturday to honour our Canadian Soldiers.  Remembrance day is a big deal and I feel with the current events we owe even more to those that give their lives so we can enjoy ours.  This Saturday will be a regular WOD but only because we will do this weeks WOD on Tuesday the 11th. Please join us on Tuesday November 11th at 9am to do an honorary Hero WOD.  I made the class time a little earlier this year so we can make it to the 11:00 service. 

Just a reminder about Adrians going down under get together tomorrow night at 6pm at the gym- a fun team WOD awaits you. 

Prep 

3 rounds 

max double unders 

5 Hand release push ups 

10 overhead walking lunge 

Strength 

Find a back squat 1RM 

Conditioning 

10 min AMRAP

1 Muscle up (rings or bar) / CTB pull up/ Strict Pull up 

10 Dynamic push ups 

100 Double unders 

Recovery 

25 GHD sit ups 

Couch stretch 2 min per side 

Group stretch 

Thursday November 6th 2014

Our friend Adrian is getting ready to head back down under, this is his last week with CFPC!  Adrian we have really enjoyed having you around- you bring a great vibe to all the classes you attend and it was cool to see you improve so much over the last couple of months.  We are going to miss having you around! Friday night we will be having a fun little social WOD to say "see you next year!" to Adrian.  I have made reservations at The Cast Iron for afterword.  I really like what The Cast Iron is trying to promote, all the food the serve there is local and raised with the least amount of intervention  possible.  We spend all most as much time watching what we put in our mouths as we do nerding out on CrossFit vids so its pretty cool to have a restaurant that supports our lifestyle. I encourage you all to give it a try.  Changing the way people think about nutrition and lifestyle is not an easy task, we see this everyday while we try to defend CrossFit to the all the nay sayers. The Cast Iron is trying something new -they are trying to embody community by getting their ingredients from local organic sources , I think we now a thing about community at CFPC- give it a shot, you won't be disappointed!! 

We will take the whole hour tomorrow to work on our Olympic lifting maxes for this cycle! Take your time get some good warm up sets in and then when you are ready 3 attempts at a max.  You guys are all looking so strong so get after it!! I have cleared the PR board so lets get some numbers up there.  

Prep
Row 1000m 
Burgner warm up 
3 position snatch x3 at each position  Hold 5 sec in the receiving position 
3 Position snatch x 3 at each position. Hold 5 sec in the hole 

Strength/ WOD
"Olympic Total"
3 attempts at a max; 
Snatch 
Clean and Jerk 

Recovery 
500m row 
Group stretch 

Wednesday October 5th 2014

Be sure to get your hoodies/ Tank top order in before the end of the week!

We are trying to open up some more open gym time for everyone to come in and work on skills etc.  So far Friday nights from 5-7 looks like a go.  Keep an eye on Friday's blogs in case we have no staff to help out that night.  Beer is warmly accepted on Friday nights.  

Prep 
5 min quad smash 
Alternating Tabata of; 
Skipping 
Handstand hold 

Strength 
15 to find  unbroken max; 
Chest to bar pull ups/ Pull ups 
Push ups 
Muscle ups 
Double unders 

Conditioning 
250m swim for time or just get 10 lengths in if this is your active recovery day.  


Recovery 
Couch stretch in the hot tub 

Tuesday November 4th 2014

The order form for hoodies and tank tops is ready! Please fill yours out and return it to the gym before Friday. 

November fees are due

Prep
5 Min Focused shoulder mobility 
2x 
30 Second Bottom goblet squat position 
20 Shuttle runs 
10 Lunge with rotation- knees squeeze in, rotate toward supporting leg, arms "should" form a straight line

Foot work drills x 10 

Strength
Find a 1 RM split jerk
6-5-3-1-1-1

Conditioning
"Jeremy"
21-15-9
Overhead Squat 65/95
Burpees

Recovery
Walk 400m or row 500m 
40 Back extensions 
50 W pulls 

Monday November 3rd 2014

Big thanks to Tara and Holly for organizing a very fun 5K obstacle race this Saturday! A few of us were feeling a little less than optimal from the night before but I must say I am so glad I did it.  

This week we will be doing some testing.  The testing should help you see if we made some improvements from the last cycle, as well as give us some numbers to go off of for the upcoming Olympic lifting cycle.  Be prepared for a lot of mobility and plenty of barbell complex's, It's going to be fun!  I am very excited to see how well we all do with this cycle following a strength cycle.  

* November fees are due


Prep
Row 1000m 
Bracing sequence (wall, stick, overhead prep) 
Bottom front squat position 30 seconds 
Burgner Warm up 

Strength 
Front squat 
10-8-6-5-5-5
* Build to a 5RM 

Conditioning
"Isabel" 
30 Snatch for time 95/135

Recovery 
Row 500m at an easy pace 
50 wall slides 
Bretzle