Thursday April 9th 2015

 Prep 
10 shuttle runs 
5 Jerk balance 
30 sec HSPU hold 
5 Muscle up transition 

Strength 
II. Split jerk 1RM 
III. 3X 1 min AMRAP Muscle ups/ ring dips 

Conditioning 
10 min 
Row 2000m 
Max clean and Jerk  with remaining time 105/155 

Recovery 
400m walk 
40 reverse lunges 
Bretlze two min per side 

April 7th 2015

We are happy to announce our CFPC Nutritional Service!   Danielle, Jacey and I have been working on some packages to help you with all of your health and wellness goals.  With the open coming to a close I am sure we all have some new goals to work towards.  We do the work in the gym but what are we doing outside the gym the other 23 hours of the day to recover and fuel ourselves to reach our potential?  Together we can help you meet the goals you have laid out- weather it is for performance, aesthetics or both, our team of educated Exercise and Sports Nutrition Specialists can help you out.  Here is a breakdown of the different services we offer- 

Initial set up and consultation $125 

This package is a great way to either start our program or just have a nutritional assessment to see where you are at with your nutrition and give you feedback on how to improve your nutrition, if you choose to continue with nutritional coaching or meal planning you can see the packages below.  This package includes;

-Gathering information to help us better asses your nutritional needs- 

-Photographs of where you are currently at so you can see the changes in your body after a few months

-A 3 day food log analysis- we will break down what you are currently consuming 

- A recommended breakdown of what you should be eating to meet you performance or aesthetic goals 

-1/2 Consultation with tips on how to meet the required intake 

- 1 Follow up email to check your progress or answer any questions you may have 

* No commitment required and can be upgraded at any time to the following packages 

Continuing Nutrition Consultation $75/month 

This package will help you stay accountable to your goals.  If you are someone that may struggle with nutritional knowledge or the physiological side of nutrition this package is great for you.  This package includes;

-Weekly emails with habits to adhere to 

-Monthly weigh ins an progress reports

-Monthly food log reviews 

-Ongoing nutritional guidance 

*Three month commitment required 

Continuing Nutritional Counselling and Meal planning $125/month 

This is the platinum package of our Nutritional counselling.   If you are someone that does not know where to start with nutrition and meal planning we can help you get organized and stay on track with; 

-Weekly meal plans to help you stick to your program 

-Weekly habits to adhere to 

-Monthly weight in and progress tracking. 

-On going emails and guidance to help educate you on how to eat for your body type and goals.  

* Three month commitment

** 10% Discount to CFPC members 

Please email us @ crossfitpinchercreek@gmail.com OR (403) 627-7477 to set up your Nutrition Plan! 

Prep
5 x 1 min AMRAP Double unders 1 min rest 
Burgner warm up 
25 Banded good mornings, 10 sec HS hold- move toes away from wall if possible, 10 tight beat swings 

Strength 
A. Deadlift Cluster 1.1 build to a heavy single 
B. False grip pull ups 1-5x3 weighted if possible 

Conditioning 
7 min AMRAP 
5 Hang cleans 75/115 
3 Wall walks 

Recovery 
Easy walk 2 min 
Wall slides 30 sec on 30 seconds off x5 
3 position shoulder stretch 

Monday April 6th 2015

Regular class schedule today

Prep
20 Shuttle runs 
Coach'c choice dymanic- cow face, bottom squat prep 
3x 5 Wall balls, 5 Hand release push ups, 10 Lunges 

Strength 
A. Front Squat- Work to a 5RM 
B. Front squat 5x3 @90% of above every 2 min 
C. Pull ups 5 x AMRAP 

Conditioning 
21-15-9 
DB Thrusters 25/45
Burpees 

Recovery 
Easy walk 2 min 
5x 1 min plank 
Couch stretch 2 min per side

Saturday April 4th 205

Happy Birthday to Matthew today! We are really lucky to have such a hard working young man in our community, you are going places Matt- keep up the good work.  Fun fact- Matthew is the only one crazy enough to repeat 15.5- the next day- and beat his time by 2 min!! 

Saturday class time is 9am from now until September, mobility will follow at 10am. 


Prep

Run 1 mile 

Coach's choice dynamic 

Burgner warm up

Strength 

in 15 min 

Build to a heavy clean and Jerk 

Conditioning 

15 min "Cindy"

5 pull ups 

10 Push ups 

15 Air squats 

Recovery 

Staty for the mobility class 

Friday April 3rd 2015

Easter special! Join us at 9am for a fun Hero WOD before relaxing and maybe even indulging this weekend.  I would love to do an Easter Egg hunt for the Kids but I am just not as organized this year after wrapping up the Open.  I will have a scaled down version of the "lumberjack 20" for the Kiddos while parents workout. 

Prep
Coach's Choice dynamic 
Build up to weights for WOD 
3x 
5 Deadlift 
5 KBS 
5 OHS
5 Pull ups 
5 DB squat cleans 

Conditioning 
"Lumberjack 20"
20 Deadlift 275/205
Run 400m
20 2pood Kettle Bell Swing 
Run 400m
20 Overhead squat 115/85
Run 400m 
20 Burpees
Run 400m 
20 CTB Pull ups 
Run 400m
20 Box Jump 20/24
Run 400m 
20 DB Squat cleans 35/45 
Run 400m

Recovery 
Group stretch 

April 2nd 2015

We will have one big class on Friday April 3rd  in lieu of Good Friday. Kids Class will be cancelled this Friday as well.  Last year I did a family Easter Egg hunt and I would love to do that again this year depending on the weather! 
Please see our NEW schedule up here.  We will have our first mobility class this Saturday at 10am.... with fresh coffee.  Come get supple! 
I am slowly getting everyone's playlists together so we can have some wicked tunes for working out! Everyone will have a playlist in there name- except for Neil because his title was just too awesome.  Thanks to everyone that contributed! 

Prep
Shoulder mobility 
3 x 
5 Muscle up transitions 
10 Air squat 
20 Double unders 

Strength 
10 min EMOM 
1 Muscle up/ Ring dip attempt 

Conditioning 
10 min AMRAP
2, 4,6,8,10 etc 
Wall Balls 
Shuttle runs 

Recovery 
Walk 400m 
Side lying powell raises x 10 per side x 3  
Thread the needle 2 min per side 

Wednesday April 1 2015

Prep 

5 min aerobic

Coach's choice dynamic 

Burgner warm up 

Strength 

Snatch balance + OHS EMOM x12 @75-80% 

Conditioning 

3 RFT 

20 cal row 

10 alternating pistols 

5 power snatch 

Recovery 

Row 500m at an easy pace 

Bretzle 

Trap smash