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OLY: Apr 07-13, 2014.

April 6, 2014 by ·

– Reminder that there is an OLY meet in Saskatoon on April 26, which I would love many of you to do.  We will be adjusting the program to allow for a “peak” on this comp as we also build to Nationals. MON April 07/13 – Prep – Wk 2of4 WARM-UP Warm-up – back squats […]

Guest Post – “Burpee Hate” – Steven Siciliano

April 2, 2014 by ·
burpee love

I recently received this email from one of our members following the CrossFit Open wod 14.5 and one of our long Sexy Metcon Burpee wods programmed the following week (on Tuesday).  I personally have never been a fan of burpees and think Steven might be on to something here.  Please give this a read, I […]

H&F: Mar 31 – Apr 06, 2014.

March 30, 2014 by ·

 New phase warm-up – 1/2 Gym length walking spiderman with reach (lunge, drop hips to floor, pull toe up and straighten leg, one hand on floor reach overhead and rotate torso/thoracic), 15 Downward dog rock backs (hold front plank, rock back to flat feet to stretch calves and push into the floor and drive chest […]

STRONGMAN: Mar 31- Apr 06, 2014.

March 30, 2014 by ·

  MON March 31/14 – wk 2of3 WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up WOD  A. Power snatch 5×3 – build to 85% or to a moderate load B. Front squat or safety […]

GYMN: Mar 31 – Apr 06, 2014.

March 30, 2014 by ·

  TUES April 01/14 Wk 3of3 A. Artistic skill set practice – 10 minutes B. Volume work – every min on the min for 30min – Lower body maximal strength (2-4reps) – Upper body pull strength hypertrophy (5-10reps) C. L-sit variations 4 x 30sec hold (break if you need to) – Every 3 min THURS […]