Chipper Friday

Where are his pants?!?
Or is it a ploy to distract us from her bad form???

1820 and 1930.

Normal warmup and then:

1 round
Use same bar load throughout
40x Deadlifts (95#/65#)
40x Front squats
40x Sumo deadlift high pull
40x Push-press
100x Double unders

For those that can't do double unders/don't have a rope, your sub is the same number of tuck jumps. Refer to this link.

Mobility Wod Free WebCast on now! Check it out on:

http://www.creativelive.com/live1

http://www.creativelive.com/live1

Weds Sprints

We're bringing back Sprint Nights! 1820 & 1930.

She's coming for you Mitch...

1. 6 min jog

2. Activiation Drills -- ABCs, wall crawl, drive drills, and then:
-3 X 30m reverse hurdle
-3 X 30m karaoke
-2 X 20m low side steps

3. Accelerations:
-2 x 10 Rollover Start
-2 x 10 Walking Start
-2 x 10 Dancing Start
-2 x 10 SideStep & Go

4. Work-Out:
-2 x 4 x 60m -- accel 10m, maintain 50m
-1 min rest between runs
-5 min rest between sets

Then (if there's time):
5. Pressing Snatch Balance 3-3-3

Monday Mixer

Workouts for 1820 and 1930.

The Post-WOD Position

Normal warm-up.

Strength:
Deadlift 5-5-5-5-5
OHS: 5-5-5-5-5

Conditioning:
The Beast
20 min AMRAP of:
6 SDHP (65/45)
6 Burpees
6 Pwr Snatch

Friday's Non-Chipper

Because of Kyle's B-Day WOD, we are not hitting a chipper tonight.

Standard Warm-Up

Bum!!

Strength:
Heavy singles:
Snatch 1-1-1-1-1
Back Squat 1-1-1-1-1
Then: Shoulder Press 5-5-3-3-1


Conditioning:
5 rds of
15 burpees
10 KBS (55/35)

Rubs and T-Shirts

Point One: Justyn has an hour massage session at Knead to Unwind for $35 if anyone wants to buy it. Must be used by Feb 2. Contact him is you want it.

Point Two: As we discussed, let get some t-shirt ideas in for a second round of printing.

Guess who this is???

Kyle's Birthday WOD

CrossFit Cake!

On Weds, we have the pleasure of Kyle's Birthday WOD. I don't know what he has in store, but perhaps bring your gasmasks.

Time: 7:30. If you cannot come then, hit this at 6:20:

3 rounds
15x KB snatch (53#), right arm
15x Sit-ups
15x KB snatch (53#), right arm
15x Knees to elbows

Back to Business Monday

Now that the pre-FrostFit extravaganza is over....

Classes at 6:20 and 7:30

Warm-Up:
3 Laps
5 Pullups
10 Pushups
15 Squats
Stick Warm-Up

Strength: Bob's Tasty Combo #5
C&J: 3-3-3 @ 75% 1RM
Snatch Deadlift: 5-5-5-5 @ 110% Snatch 1RM
FS: 3-3-3-3-3 @ 80% 1RM

Conditioning:
 7 Rds:
3 Pwr Cleans (185/115)
Sprint 35m

One of these things is not like the others....

Taper Week

Each day we build in implied mobility, stretching, and a set of pushups and pullups once a day or so..

13
Active Rest Day Yoga/Swim/Run (sub 2.4k)

14
Long Oly- at least four lifts 5x5 with max rest (go again when you ready) should be like a 1.45 hr workout
60% of max for lifts, Mobility Work, Skills  

Eg. 
Power Clean
Clean Pull 
Push Press
Back Squat


15
Light Wod – No Lifts, 15 min max

16

Another Long Oly- at least four lifts 5x5 with max rest (go again when you ready) should be like a 1.45 hr workout Tech

40% 5x3 for all lifts. Mobility work

17
Non-hot yoga/Swimming

30 min max, low-med intensity

school 830-1115

xfit: 12-1

coach: 345-530

work: ? (7pm)

18

Final Pre-Comp Sesh, W/U skill work

19
FrostFit 2013

Skills List –

So all go through this list for yourself. Then highlight each skill with the background colour. Then you will know what you need to really work on, a little work on and not work on. 

Red = Needs Work

Yellow = Scraping by

Green = Your good to go!

The Body Weight Bro
-Push Ups (chest to deck)
-Situps
-Pull-Ups
-Kipping Pullups
-Skin the Cats
-Wall Climbs
-Shuttle Runs
-Sprinting
-Burees!

-Muscle Ups

-Toes to the Bar
-Knees to the Elbows

-Hand Stand Holds (back to wall & Chest to wall)

The Snatch Bro 
- the Hang Power Snatch
- Hang Snatch
- Power Snatch
- Squat Snatch
- Overhead Squat

The Clean Bro
-hang power clean
-hang clean
-power clean
-Squat clean
- Front Squat

The Presses Bro
-Shoulder Press
-Push Press
-Push Jerk
-Split Jerk

Kettlebell Bro
- Kettlebell Swing (American)
- One Arm Swings
- KB clean
- KB Snatch
- KB Press
- KB Push press
- KB Jerk
- Turkish Get-ups
- Windmills

Other Stuff Bro
- The Double Unders
- The GHD Situps
- The Wall Balls (10ft. Target)
- Med Ball Cleans
- Thrusters
- Rope Climbs w feet
- Rope Climb without feet (arms only)
- Rowing
- The Box Jumps
- The Ring Dips
- Sumo Dead Lift High Pulls

And after all that, they may just invent some new thing and throw it at us. In which case we just have to hope that you have prepared well enough 

Shirts and Hot Tubs

We're getting T-Shirts made for our group:

They'll likely be available next Wednesday. The cost for 12 of them came to $198.90, so one can be yours for the low low price of $16!

Also, some of us will be heading to base again on Sunday to hit the rowers and then hot tub. You can meet at the Crawford's for 1, or bdg 90 for about 1:30.

Friday's Chipper!

The shirt says it all.

Class at 1700 and 1930!
No 1820 today! 

We're doing the Big Dirty again (compare for time here).

All lifts performed with empty 45/35 bar
Run 400m
40 BS
40 FS
40 OHS
Run 400m
40 Shoulder Press
40 Push Press
40 Push Jerk
Run 400m
40 Hang Power Clean
40 Hang Power Snatch
Run 400m

Thursday Rest Day

Do yoga or swimming, and get ready for tomorrow's chipper....

Easy....

Weds Night

After warm-up (including handstand walks and double under practice):

How low can you go?

The Holbrook
10 rounds
10-9-8...3-2-1x reps
Squats
Burpees
Push-ups 

Tuesday Night Quickie

Squeeze this in if/when you can today.

Every minute on the minute for max rounds
1x push press (95#/65#)
Add 1 rep each minute thereafter, continue until failure 

Steady!

Monday Lifting Madness

After warmup:

10 rounds, use same bar load throughout (105/75):
-2 deadlift
-2 power cleans
-2 front squats
-2 split jerks
-2 back squat

Present position.

Field Trip

We're going to check out the Crossfit Sublime open house on Saturday morning, and then to 17 Wing to do a light workout and hot tub/sauna. Meeting at my house (554 Victor St) for 9:30. I'll drive. They have a pretty nice facility that's worth checking out. Hope to see you!

 Friday AM

Nice CF warm up, 
 4 Rounds of

7 Pullups
7 Toes To bar
7 Push Ups



Oly Styles Lifting -

Clean Pull- 7-7-5-5-3-3

Push Press -7-7-5-5-3-3

Power Snatch- 7-7-5-5-3-3


Friday PM]

Track W/U  - GET WARM

Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

Thrusday

Yoga 

Swimming 

Skills

New Crossfit Gym

FYI, Crossfit Sublime is having an open house over the next few days:

• Weds from 6-8pm
• Thurs from 6-8pm
• Sat from 10-2

It's a chance to check out the newest facility in the city. Google them for location etc.

Pretty sure she won't be there.

Wed Morning - Caroline call Me

Warm Up

7  Pullups
10  Knees to Elbows
15 Air Squats

Stick W/U

Hang Power Clean - 5/2-5/2-5-5-5

Bench Press - 5-5-5-5-5

Front Squat 5-5-5-5-5


Wed Night (6:30 and 7:30)


Track Warm Up

Four rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters