We are gone to CrossFit PEI for the Gymnastics Certification and will re-open on Monday for regular hours.
Here’s a workout you can do at home.
AMRAP in 10min of:
5 pushups
10 situps
15 squats
***Reminder – gym is closed tomorrow***
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Pushups 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
After all those snatches, there’s a short, but sweet WOD. You’ll find out when you get there.
Do you have First-Aid training?
If not, or if it’s not updated, do it!
After a pretty wild day at school, I was driving home with the intent of relaxing when I got back to my place. I was about one mile outside of Salisbury on the Riverview side when I started following a grey car. All of a sudden, the car started to veer of to the other lane. I laid on the horn to try to get her attention, but she careened right into the ditch. The car hit the culvert and went airborne, landing on top of a driveway.
I immediately pulled over and ran over to the car to see if the lady was alright. I was expecting a bad scene based on the speed she hit the culvert. I was surprised to see that she was conscious.
It’s been a little while since taking my first aid training, but everything just clicked. I checked the scene for dangers like leaking gas. The car was still running and in gear, so I turned the car off and put it in park.
She was talking, so her airway was fine. I noticed her arm had a cut and it looked like her arm was broken. Another bystander got her to apply pressure while I called 911.
I stayed with the lady until the ambulance arrived on the scene. They asked if I had any training. I said yes, how can I help? They got me to support her neck with the brace until the firemen arrived. She was complaining about lower back pain, so they needed to treat her for spinal injuries. I also helped getting her onto the spinal board.
Anyway, she should be fine. The emergency crew did an outstanding job!
The moral of the story…you never know when you’ll be in a situation that requires you to use first-aid. Get certified, get updated. If enough people are interested, I can have someone come in and offer a course for us. Let me know.
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Kevin's first WOD last night
Run 5k
***Reminder that the gym will be closed on Saturday, June 20th as we’ll be at CrossFit PEI for the Gymnastics Certification.
So, how does the WiiFit stack up against CrossFit?
Fish is a food that’s particularly good for your brain, due to its high concentration of omega-3 fatty acids; however, one of the most popular fish, Tilapia, actually contains very little of the beneficial fatty acids, according to research from the Wake Forest School of Medicine.
Instead, Tilapa is loaded with omega-6, which can cause inflammation that harms the heart. In fact, one author of the study said, “the inflammatory potential of hamburger and pork bacon is lower than the average serving of farmed tilapia.”
So make sure your fish provides the right kind of fish fats!
Here are 5 good fish options:
1. Salmon
2. Mackerel
3. Trout
4. Whitefish
5. Bluefin Tuna
Information from http://fitness102.wordpress.com/
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Gathering at Pierre’s tonight! 8pm
Let’s welcome the three newest members of CrossFit Moncton – Jane, Tracey and Sara.
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
