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Tuesday, May 1st, 2012

Hey Folks!

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Good work today on the snatches and the awesome WOD! Looked like fun 🙂

Warm up

To do:
• Row 1000m – Tabata styles
• Practice handstands – accumulate 5 minutes upside down
• Hold an “L” Position on the pull up rig – accumulate 3 minutes

Stretch your tight bits

See you in the gym!
Adam

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Monday, April 30th, 2012

Hi Folks!

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Great work on the partner WOD! And thanks to Lisa for the awesome yoga session!

This is 3-3-3-1-1-1 week! Hit it hard!

Warm up

Squat Snatch 3-3-3-1-1-1

AMRAP 12 Minutes:
7 kettlebell swings
14 overhead walking lunges
21 double unders

Stretch – glutes, quads & calves

See you in the gym!
Adam

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Weekend, April 28th & 29th, 2012

Hey Folks!

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Good work squat cleaning and ring dipping. Elizabeth is a real jerk and she isn’t afraid to let you know. Don’t be discouraged if you didn’t crush it like you expected… it’s one of those deceptively difficult workouts.

This weekend is going to be a fun one!

Partner WOD! – One partner holds a barbell overhead while the other does a round of cindy, then switch. 20 Minute AMRAP. If the partner holding the barbell drops or lowers it, the other partner must stop working until the barbell is back overhead.

Don’t forget to sign up for Yoga on Sunday with Lisa! Click the following link to sign up!
http://clients.mindbodyonline.com/ws.asp?studioid=21687&stype=-7&sTG=28&sVT=29&sView=day&sDate=4/29/2012

See you in the gym!
Adam

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Friday, April 27th, 2012

Hey Folks!

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Great “Play day” Everyone! It was pretty fun to jump around, do cartwheels and carry some heavy things. Nice skill work and recovery stuff.

Warm Up

Pendlay Rows 5-5-5-3-3-3

“Elizabeth”
21-15-9 for time of:
• Squat Cleans
• Ring Dips

Stretch – T-spine on foam roller, but with the roller vertical along your spine & Glutes

See you in the gym!
Adam

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Thursday, April 26th, 2012

Hey Folks!

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Some awesome Deadlifts have occurred today. I think collectively we managed to lift multiple thousands of pounds. Keep it up!

Reminder – Lisa is putting on a Yoga clinic this Sunday! Sign up now!

To do:
• 3 attempts for max length broad jump
• 15 Cartwheels in each direction
• 10 lengths of the gym with the heaviest KBs you can hold in each

Stretch – forearm flexors & T-spine

See you in the gym!
Adam

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Wednesday, April 25th, 2012

Hey Folks!

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Awesome job Planking, Rowing, HSPUing and Box Jumping. You can look forward to the “to do” lists being more and more interesting and challenging as we get further into them.

Reminder! Lisa is running Yoga this Sunday at 12:30 – It’s going to be awesome, again. Make sure you’re signing up online ahead of time! Thanks!

Warm Up

Deadlift 5-5-5-3-3-3

AMRAP 8 minutes:
• 3 Push/Split Jerk
• 20 Sit ups

Stretch – Shoulders & Hamstrings

See you in the gym!
Adam

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Tuesday, April 24th, 2012

Hey Folks!

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Awesome work on todays WOD. It wasn’t easy, that’s a for sure. Keep stretching and moving those calves!

Warm Up

To do:
• Row 1000m @ 100m POWERFUL followed by 100m RECOVERY paces
• 9 minutes in various plank positions (middle, side, side)
• 20 Hand Stand push ups
• 20 HIGH box jumps

You can spend the rest of the time doing what you please. Don’t Deadlift… Deadlifts are tomorrow.

Stretch – your tight spots… Ask me if you don’t know where they are

See you in the gym!
Adam

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Monday, April 23rd, 2012

Hey Folks!

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I heard a lot of you ended up doing the Filthy Fifty. Awesomeness. I also heard some new Folks came in through the weekend – Welcome to the best gym in Sudbury, I hope you enjoyed yourselves!

Lisa is doing another Yoga Class this coming Sunday from 12:30-1:30 again! Please sign up in advance! You can do that here (scroll to the bottom): https://clients.mindbodyonline.com/ASP/home.asp?studioid=21687

Another week begins tomorrow!

Squat Snatch AKA Snatch 5-5-5-3-3-3

For time:
• 500 Double unders
• 3 Back Squats to start each minute (but not to start the wod)

Stretch – Quads & Pecs

See you in the gym!
Adam

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Friday, April 20th, 2012

Hey Folks,

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Looks like Everyone loves the fight gone bad-esque WOD today. Kendra left the day with the top score by about 30 reps! At 7AM no doubt. We’ll miss the med students! Have fun on placement guys!

Warm up

Pendlay Row 5-5-5-3-3-3

10-1 for time of:
Overhead walking lunges
Kettlebell swings
Pull ups

Stretch – Glutes & Lats/Rhomboids

See some of you in the gym – the rest will see Drew. He’s running the gym this weekend!
Adam

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Thursday, April 19th, 2012

Hey Folks!

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There were some awesome Deadlift PR’s today! People crushing their previous 1RM for 3 REPS. I’m excited for 2 weeks from now. It’s going to be a good one!

This weekend Drew will be running the gym… I’ll be in Montreal learning how to change your lives even more. I’m pumped.

Warm Up

Practice/Play

Miniature Fight Gone Bad:
1 minute at each station to accumulate as many reps as possible. No rest between stations. 3 rounds.
Air Squats
Push ups
Box Jumps
Sit ups
Rest (yes… that isn’t a typo – there’s a rest station)

Stretch – Quads/Psoas & Pecs & T-Spine

See you in the gym!
Adam