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Friday, June 29th, 2012

Hey Folks!

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Good times oly lifting today! And awesome run times. Running a mile never felt so good right?

This weekend – we’re closed Monday! Saturday and Sunday will be open gym hours 10-12

Warm up

Press 3×5

3 rounds for time:
10 Hang power snatch
30 sit ups
30 lunges

Stretch – hip flexors & rhomboids

See you in the gym!
Adam

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Thursday, June 28, 2012

Hey Folks!

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Killer box jumps! Nice to use the new boxes – I’m glad they work hahah

The gym will be closed on Monday. Sorry for the inconvenience! If you’re really missing it, you can go for a run – yay!

Yoga is on for this Sunday! Sign up online and get mobile!

Warm up

Snatch practice. Work the squat snatch in singles or doubles. Perfect form. Big pulls and be under the bar!

Clean and jerk practice. Same deal. Practice the squat version. Faaaaaast elbows!

50 Kettlebell swings
Run 1 mile

Stretch – shoulders & calves

See you in the gym!
Adam

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Wednesday, June 27th, 2012

Hey Folks!

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…the dreaded spring clamp. Don’t let it mock you, folks 🙂

Some awesome Cindy scores today – I want everyone to keep in mind (except Michelle L), just when you think you’ve squatted low enough, squat a little lower.

We’re going to be closed on either Sunday or Monday this weekend. The other day will be a team WOD. Let me know which day you’d like us to be open.

Warm up

Dead lift 3×5

12 Minute AMRAP:
9 box jumps
6 ring rows
3 burpees

Stretch – hamstrings & child’s pose

See you in the gym!
Adam

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Tuesday, June 26th, 2012

Hey Folks!

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Kristin and I are fostering these puppies – they are available for adoption through petsave!

Awesome back squats today – shout out to Taryn for squatting 20 more pounds than she ever has before… For 5 reps!

FYI the competition in the sault has no situations in their team competition that will exclude anyone. The events are challenging but achievable.

Warm up

Practice/play

“Cindy” – 20 minute AMRAP
5 pull ups
10 push ups
15 squats

Stretch – glutes & pecs

See you in the gym!
Adam

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Monday, June 25th, 2012

Hey Folks!

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Hope everyone had an awesome weekend! I watched some great athletes this weekend at element – I can definitely see some crossfit suds athletes there next year!

Some changes are in store for the future regarding hours and class designations (OnRamp versus CrossFit classes). Keep your eyes peeled!

Warm up

Back Squat 3×5 (add 5 pounds to whatever you used last week)

3 rounds for time:
5 clean and jerks
20 backwards skips
400m run

Stretch – quads & hamstrings

See you in the gym!
Adam

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Friday, June 22, 2012

Hey Folks!

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Great technique work today with the oly lifts! It’s nice to see it starting to click with Folks.

Reminder – Lisa is running her kick ass yoga this Sunday, it’s more fun than fun stuff! Also, Drew is running the gym this weekend – get used to seeing his face even more frequently.

Thanks to everyone for telling their friends about “The Program”! Keep it up, Drew is looking forward to making some kids stronger!

Warm up

Press 3×5

5 rounds for time:
10 jumping squats
10 push ups
10 box jumps
10 band pulls
10 wall ball

Stretch – quads & shoulders

See you in the gym!
Adam

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Thursday, June 21, 2012

Hey Folks!

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Good lord it was hot today! Way to stick it out despite the heat. It’s supposed to be reasonable after tomorrow I think.

Reminder – we have yoga on this Sunday with Lisa! Book in now, it’s going to be a good one!

Warm up

Snatch 2-2-2 (work up to a Challenging weight for 3 sets of 2, stay at the same weight or try to increase each time, we’re looking to increase comfort with the lift)

Clean 2-2-2 (same as the snatch)

O’neill test – 4 minutes on the rower for max distance

Stretch – glutes & shoulders

See you in the gym!
Adam

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Wednesday, June 20th, 2012

Hey Folks!

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Great work today on “Nate” – it’s a long 20 minutes. Great seeing some new Folks out and crushing their respective wods too!

The “catalyst games” out in the soo are set for September 9th at searchmont. I’m hoping to send the whole gym

Also, yoga this Sunday! Sign up online and come enjoy some yoga!

Warm up

Deadlift 3×5

3 rounds for time:
5 push press
15 ring rows
30 sit ups

Stretch – hamstrings & knee to chest (lying on back)

See you in the gym!
Adam

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Tuesday, June 19th, 2012

Hey Folks!

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I’m impressed with your ability to sort out the new rep scheme! I hadn’t thought about all the math until we started doing it haha. But it wasn’t that hard – just new!

You guys are always very welcoming of the new Folks, but we have an epidemic of people not knowing each others names. Now, I know it’s on everyone to introduce themselves, but I really want the Folks that have been around for a while to be the first to introduce themselves. I know you Guys will embrace it and be as welcoming as possible!

Also, I did a short write up about sport specific training and building the fitness pyramid. Check it out here – http://www.reallifehealth.ca/?p=509

Warm Up

“Nate” – 20 Minute AMRAP:
2 Muscle ups (or 2 pull ups, 2 ring dips)
4 hand stand push ups
8 kettlebell swings

Stretch – Shoulders & Pecs

See you in the gym!
Adam

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Monday, June 18th, 2012

Hey Folks!

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Great weekend of cleans, snatches, Helen’s and Rahoi’s! Thanks agains to Lisa for putting on yoga today!

News – Come July we will have expanded hours. OnRamp classes will be at designated hours and there will be more open gym hours! We’re still looking for young athletes interested in pushing their game to the next level, so if you know anyone that would be interested, please forward the link to them!

Programming is going to change for the next few weeks to help with some more strength acquisition – should be fun!

Warm up

Back squat 3×5 (3 sets of 5 at the same weight)

10 minute AMRAP:
Row 150m
20 double unders
20 air squats

Stretch – quads & glutes

See you in the gym!
Adam