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SWA OLY MEET – Saskatoon

September 24, 2013 by ·

The 2nd Olympic Weightliftng competition of the season will be held in Saskatoon on Saturday Nov 16, 2013. More details will be posted on the SWA website – http://www.saskweights.ca/

POWER: Sept 23-29, 2013.

September 23, 2013 by ·

This program style will take us into the Provincial competition on October 26th here in Saskatoon. MON September 23/13 REST DAY TUES September 24/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll followed by […]

SYNERGY puts on OLY Seminar in Weyburn

September 23, 2013 by ·
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A few months ago, our fearless leader Chaddy B was approached by the owners of CrossFit Weyburn to do a Olympic Weightlifting Seminar for the CrossFitters of the Weyburn area. Of course we love to share our knowledge and help anyone and everyone improve on their mechanics and knowledge of movement. So on Sunday September […]

OLY: Sept 23-29, 2013.

September 22, 2013 by ·

  MON September 23/13 – Prep 1, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 6 x 3 @ 85+% – sets across B. Power clean 5 x 3 @ 85+% – build C. Push press 4 x 4 D. Back squats 5 x 5 – sets across – use loads […]

ENDUR: Sept 23-29, 2013.

September 22, 2013 by ·

  MON September 23/13 – Prep 1, Week 13 WARM-UP Warm-up – coaches pick WOD A. 5meter sprint starts from standing x 10-15 – rest as needed B. In 75sec complete; – 4-6 DB deadlifts – 6-8 DB top end burpees – Sprint the remainder of 75 sec Every 4 min x 6 rounds   TUES September […]

H&F: Sept 23-29, 2013.

September 22, 2013 by ·

  MON September 23/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. Complete 30sec of work Every 2 min of; – Tire flips – DB farmers walk – High bar prowler […]

GYMN: Sept 23-29, 2013.

September 22, 2013 by ·

  MON September 23/13 REST DAY TUES September 24/13 WARM-UP Gymnastics warm-up WOD A. Froward somersaults x 10 B. HS kick-up to roll-out (spotted) x 5-10 C. Spotted strict muscle-ups on rings in groups 10-15 x 1 – cover how to spot and then allow groups to rotate through members – if the rings are […]

SWA OLY MEET – Regina

September 18, 2013 by ·
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The first Olympic Weightliftng competition of the season will be held in Regina (CrossFit Regina) on Saturday October 19, 2013. More details will be posted on the SWA website – http://www.saskweights.ca/

ENDUR: Sept 16-22, 2013.

September 15, 2013 by ·

  MON September 16/13 – Prep 1, Week 12 WARM-UP Warm-up – coaches pick WOD A. 800m run x 4 @ maintained pace B. Sled sprints 10 x 50m – build load each run – must be attempting to move feet quickly on latter sets.  TUES September 17/13 – Prep 1, Week 12 REST DAY WED September 18/13 […]

H&F: Sept 16-22, 2013.

September 15, 2013 by ·

  MON September 16/13 – Prep 1, Week 1 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. In 30sec complete; – 2-3 Back squats – High box jumps the remainder of 30sec […]