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Wednesday, August 1st, 2012

Hey Folks!

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I hope you had fun with Coach Mike last night! Loving the turkish get ups & overhead squats today – great work!

Let`s keep the awesome train going! Catalyst games are only 5 weeks away!

Warm up

Front Squat 3×5

For time:

  • 50 Double unders
  • 30 Ring rows
  • 1km Run
  • 30 double unders
  • 20 ring rows
  • 400m Run
  • 10 double unders
  • 10 ring rows
  • 200m Run

;

Stretch – Calves, quads & hamstrings

See you in the gym!

Adam & Drew

Tuesday, July 31st, 2012

Hey Folks!

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Awesome Oly totals today! We aren’t any 52 kilo badass women, but we’re trying out best (most of us?)

Warm up

Complete one of the random tasks on the “fitness test list”

20 Minute AMRAP:

  • 4 hand stand push ups
  • 8 Deadlifts
  • 12 pull ups

Stretch – Hamstrings & lats/rhomboids

See you in the gym!

Adam & Drew

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Monday, July 30th, 2012

Hey Folks!

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Great work on all the PRs this weekend! Mikie, Taryn, and Coach Mike Laporte all had some killer lifts/performances!

Warm up

Olympic Total
You have 3 attempts first at the Snatch and then at the Clean & Jerk to get as much as you can. Feel free to do warm up sets and then choose 3 attempts (probably something below your PR which you know you can do, your PR, and then a new PR).

If we have time after that…

3 Rounds for time:
25 squats
25 push ups
400m Run

Stretch – Internal rotators of the shoulder & glutes

See you in the gym!
Adam & Drew

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Friday, July 27th, 2012

Hey Folks!

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Great work on the WOD that wasn’t as long as I had hoped. You’re all too fit. Maybe I’ll make some more 50-40-30-20-10 beat downs for the future. 😉

If you haven’t signed up for the catalyst games yet, time is running out for getting a custom Tshirt! Get on it!

Warm Up

Front Squat 3×5

10 Minute AMRAP:
8 burpees
8 hang power snatches
8 Abmat sit ups

* Grab some rocks to keep track of your rounds…. you all know I won’t be able to keep track.

Stretch – Quads/Psoas, Hammies & Pecs

See you in the gym!
Adam & Drew

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Thursday, July 26th, 2012

Hey Folks!

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Nice pull ups today – we’re on the “road to pull up domination”! I like it. Drew did 212 double unders in 2 minutes – is it the shoes???

When you get a chance try to fit in the random tasks, like the double unders, overhead squats, Turkish get up, etc.

Warm up

4 rounds for time:
4 lengths of the gym farmers carry (70#/50#)
8 wall ball (20#/16#)
12 hand release push ups
16 overhead walking lunges (45#/25#)

Stretch – spider man lunge & pecs

See you in the gym!
Adam & Drew

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Wednesday, July 25th, 2012

Hey Folks!

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Way to crush todays “deceptively challenging” workout! Welcome to Renee, Mike B and Trish (who crushed her third on ramp WOD today!)

It’s the summer and it’s awesome outside, at some point I’d like to head over to a track or football field for the sprint wods, let me know which days/times work best for you guys!

Warm up

Pull up practice

3 rounds for time
400m run
21 box jumps
12 knees to elbows

Stretch – quads & calves

See you in the gym!
Adam & Drew

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Tuesday, July 24th, 2012

Hey Folks!

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Holy PR city! You guys crushed extreme and it made me happy. Remember, happy while pressing, angry while deadlifting. Hahaha

Proud of you! My little gym is growing up!

Warm up

Mobility work with sudburys best physiotherapist – Kristin Green! (or me, at lunch)

21-15-9 for time:
Squat cleans
Handstand push ups

Stretch – glutes & t spine

See you in the gym!
Adam & Drew

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Monday, July 23rd, 2012

Hey Folks!

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Quiet weekend in the gym/on the hill! You all must be at camp soaking up the rays. Good. You’ll need that rest 🙂

Make sure you sign up online for the catalyst games if you’re going to come compete! If you sign up before the end of the month you get to customize your shirt! Mine says, “Ball”.

Warm up

“CrossFit Total” – you get 3 attempts at your max squat, Deadlift and press. Work up to the max weights, don’t just load up the bar and blow out your back. Thanks.

Stretch – quads & hamstrings

See you in the gym!
Adam & Drew

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Saturday, July 21st, 2012

Hey Folks!

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Tomorrow We’re headed to Adanac ski hill! We’re doing hill sprints – in case you were going to be surprised hahah.

Sorry about not being at the gym to anyone who still decides to show up!

We’ll be back in the gym Sunday and Yoga is on like Donkey Kong!

See you tomorrow!
Adam & Drew

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Friday, July 20th, 2012

Hey Folks!

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I almost want to say sorry, but that would be a lie. You guys crushed it! Great work.

Warm up

Press 3×3

3 rounds for time:
10 broad jumps
10 ring rows
10 kettlebell swings
10 push ups

Stretch – a little bit of everything!

See you in the gym!
Adam & Drew