Get your snatch on…again
Body composition tests will be held this Saturday. There are limited spaces. Bring in your $25 to reserve your spot.
Squat Snatch
Darsey adds his own flare to the position
Classes Cancelled
Due to weather conditions, classes are cancelled this afternoon/evening.
At home WOD:
AMRAP in 8 min
5 Burpees
5 Pushups
Stand up fully before going into the next round of burpees.
Get your snatch on
Today is the first day to register for the CrossFit Games!
Squat Snatch Day
And Hannah assumes the position
Change for Change
Today is Change for Change. Bring $5 to switch up your workout.
“Air Force”
20 Thrusters (95/65#)
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.
*20 minute cap
Compare to Nov.4/11
Terry assumes the CrossFit position
Don’t drop it
Tomorrow is Change for Change. Bring $5 to switch up your workout.
10 rounds of:
5 Kettlebell Swings
10 Weight Lunges
*If weight is dropped, 10 burpees.
Compare to May 19/10
Bill at his first class
Tune ups
Every car has a maintenance schedule. Every 8000km, I have to perform the recommended maintenance, whether it be something as simple as changing the oil and filter, or a little more in-depth, like inspecting the exhaust and suspension system.
If I don’t perform the maintenance when it’s scheduled and keep putting it off, then trouble will be coming my way. If I don’t replace the oil for 50,000km, my engine might seize and I’ll be shit of out luck – and money.
Your body is a machine, and it needs some basic maintenance on a regular basis as well.
Daily maintenance includes – properly warming up, stretching, lacrosse ball work, foam rolling, staying hydrated, eating well, sleeping well, etc.
Monthly maintenance includes – massage therapy, physiotherapy, chiropractic care, etc.
Annual maintenance includes – body composition tests, blood work (to check progress), etc.
I would much rather spend the extra time and money keeping my body tuned up, than waiting for an injury to happen. If I keep putting off the maintenance, it will end up costing me twice as much anyway.
These friendly health professionals are here to help
Saturday WOD
“Partner Overboard”
You’ll see when you get here.
Planks - does a body good
Friday’s QOD
Do you have a pre-workout ritual or routine?
Death by Thrusters with a twist (95/65#)
On the first minute perform 1 thruster, on the second minute perform 2 thrusters, 3 on the third and so on until you cannot finish the thrusters in the minute. Once you fail to complete the number of thrusters on that minute, begin the next minute again at 1 thruster and so on for the duration until the 20th minute. The workout lasts 20 minutes for everyone.
Score is total thrusters completed.
Tim gets set for another lift
Hold it in
AMRAP in 12 min
10 Bar-facing Burpees
20 SDHP
30 sec Ring Support Hold
Elba making great progress
