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OLY: Nov 11-17, 2013.

November 11, 2013 by ·

We will be testing max efforts on Friday this week – you rMonday efforts were moved to Tuesday, so feel free to attend the same class times on Tuesday. MON November 11/13 – Prep 2, Week 3 Gym closed for remembrance day – We will never forget TUES November 12/13 – Prep 2, Week 2 WARM-UP Warm-up […]

POWER: NOV 11-17, 2013.

November 11, 2013 by ·

  MON November 04/13 Gym closed for Remembrance day – we will never forget TUES November 12/13 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 WOD  A. Back squats 6×6 @ 70% B. Paused […]

POWER: Nov 04-10, 2013.

November 3, 2013 by ·

  MON November 04/13 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 WOD  A. LLT Back squats 10×2 @ 66% B. Paused squats 3 x3 @ 66% C. Bench press 5×6 @ 65%, 1x […]

ENDUR: Nov04-10, 2013.

November 3, 2013 by ·

  MON November 04/13 WARM-UP Warm-up – coaches pick WOD A. Complete; – 4-6 push press – 8-10 ring rows – Row 200 or 250m Every 5 min x 6 rounds TUES November 05//13 REST DAY WED November 06/13 WARM-UP Warm-up – coaches pick WOD A. Back squats 5 x 5 –at heavy load B. 30sec gym […]

GYMN: Nov 04-10, 2013.

November 3, 2013 by ·

  TUES November 05/13 WARM-UP Gymnastics warm-up WOD A. Kip swings on rings x 20 B. Kip swings on rings with hips to ring x 10 C. Strict MU’s spotted x 5 D. Small kipping (controlled) MU’s spotted if necessary E. MU’s on rings – practice for 10 minutes.  (Scale to spotted MU’s, or kipping […]

OLY: Nov 04-10, 2013.

November 3, 2013 by ·

We are prepping for a test week in 3 weeks time. Before moving into another prep 1 phase. MON November 04/13 – Prep 2, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-70-80% x 2, 85% 2×1, 90% 2×1, 95%x1 B. Clean and Jerk 65-70-80-85%x2+1, 90% 2×1+1, 90-95% 1×1 C. Snatch […]

H&F: Nov 04-10, 2013.

November 3, 2013 by ·

 NEW CLASS WARM-UP – line up under the squat stations in rig and perform the following movements across the room and then jog back to the rig in the opening beside (move in circle back to start line); All movements done walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum […]

POWER: Oct 28-Nov03, 2013.

October 28, 2013 by ·

  MON October 28/13 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 – 20 squat to stands, 10 BB good mornings, 10-20 banded knee BB back squats, 10-15 band pass throughs, 10-15 band […]

H&F: Oct28-Nov03, 2013.

October 27, 2013 by ·

  MON October 28/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Row technique in groups – 20-30 pulls each WOD –  A. “Synergy Christine” – Row 500m – 8 deadlifts @ 155/225# – 20 box jumps @ 18/24” Every 6 minutes x 4 rounds Record – combined […]

GYMN: Oct 28-Nov 03, 2013

October 27, 2013 by ·

  MON October 28/13 REST DAY TUES October 29/13 WARM-UP Gymnastics warm-up WOD A. HS roll-outs in partners or large group x 10-15 each B. Straddle press to handstand or tripod straddle/tuck/pike to headstand – against a wall – 10 minutes of work C1. HSPU – 50 total in sets of 5 C2. Pull-ups – […]