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Thursday, December 15th, 2011
Hey Folks! Hope your week is going well and that your Christmas shopping is almost complete. We’re getting closer! Keep your eyes peeled for CHristmas hours (to be posted in the near future) OnRamp Warm-up! Strength/Skill: Press, Push Press, Push Jerk (everyones’ favourite) WOD: AMRAP (As many rounds as possible) 10 Minutes: 10 Push Press,…
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Wednesday, December 14th, 2011
Hey Guys! Great seeing you all again! I’m psyched to be back. Drew… I still need to try that WOD, but I will crush you… maybe. Looking forward to seeing you guys tomorrow! CrossFit: Warm-up Deadlift: 5-5-5-3-3-3 WOD: AMRAP 10 Minutes: 5 hang power snatch 10 sit ups 15 double unders Cool down: Stretch –…
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Tuesday, December 13th, 2011
I’m baaaaaack So happy to be back in Canada… don’t get me wrong, Punta Cana was nice, but I love my cold and I love my home. Sorry again to Everyone for the inconveniences while I was gone – Drew and I did our best with what we had. OnRamp Folks! I’m super excited to…
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Reminder…
Just a reminder to everyone! I won’t be back until tomorrow’s evening classes. So 6pm and 7pm are available, but no others… Unless Drew has told some of you otherwise – my availability is just for the evening classes. Sorry folks! But starting Tuesday, hours will be back to normal! Looking forward to seeing you…
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Monday, December 12, 2011
Warm-up Snatch 5-5-5-3-3-3 WOD: Jackie 1000m row, 50 thrusters @45#/33#, 30 pullups Cool down: Stretch – lats and hammies
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Saturday & Sunday, December 10-11, 2011
Drew is programming these days! He’ll bake up something good!
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Friday, December 9, 2011
Warm-up Press: 5-5-5-3-3-3 WOD: 5 rounds for time: 5 deadlifts 10 burpees Cool down: Stretch – Pecs & hammies
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Thursday, December 8, 2011
Warm-up Skill: Clean, Press, Snatch WOD: 10 snatch 20 situps 10 squat clean and press 20 situps 10 power clean and jerk 20 situps Cool down: Stretch – thoracic extension and glutes/piriformis
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Wednesday, December 7, 2011
Warm-up Deadlift: 5-5-5-3-3-3 WOD (8 rounds for time): 4 handstand push ups 8 Russian (just to eye level) KB swings 12 Knees to Elbows Cool down: Stretch – thoracic extension & glutes/piriformis
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Tuesday, December 6, 2011
Warm-up Skills: Squat, row and Deadlift WOD: 5 deadlifts 10 ring rows 15 squats Cool down: Stretch quads, internal/external rotation of the shoulder Nutrition – How many meals are you eating a day? To avoid hunger when transitioning into a paleo diet more frequent meals might be necessary – it all depends on your insulin…