Friday November 22 2019
BOOK YOUR MASSGAE TODAY WITH CATHY WALLS. SEASIDEPHYSIO.CA Warm up 10 ps Palloff press, knee down 10 ps elbow opener release forearm and lats with balls 2 min per area then 3 rds ring pulls 10 jump squats in plank 10 shoulder retraction 10 ps bend over shoulder circles Push Jerk , shoulder […]
Thursday November 20 2019
Great example of a single leg DL, flat back and head in down keeping spine in alignment ….Bosu can be used to add increased difficulty.. Great job Nick Warm up 5 each position All fours elbow opener start at bottom then do 5 and start at the top of the move 8 x from all […]
WEDNESDAY November 19 2019
APPARENTLY ANDREW SAID THIS WAS AN RX WEIGHT Warm up 2x banded hips walks 2x banded wrist walks then 3 rds 10 side plank knee to elbow touches 10 sp single leg MB slams banded ankle and hip release Front Squat On the 1 1/4 squats x 5 Sets: wave training Set 1: 6 Reps […]
Tuesday November 19 2019
I GUESSED IT BACK IN THE DAY ….BOY BOY BOY Strength SL curtsy squat with a push press alt Superset with 8/leg front foot elevated db lunges with a leg lift (front foot on 45lb plate) Chipper 50 side box step overs 40 wall ball 30 weight plate drags across room 20 Db […]
Monday November 18 2019
IS IT SUMMER YET Warm up 10 banded good mornings 16 side to side Sball with a DB 12,15,20 lbs (torso rotation) 12 ps single leg glut Bridges 12 ps Split squat palloff press Snatch review Power Snatch Complex On the 1 min 15 sec x 5 Sets: 1 Hang Power Snatch 2 Power Snatches […]
Sunday November 17 2019
LOOK BACK IN YOUR BOOK TO MARCH 17 2019 “DOUBLE DT” HALF 2016 CROSSFIT GAMES INDIVIDUAL 6 rounds for time 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Add a rest period after each round to stretch or do 200 m of cardio In the 2016 CrossFit Games, “Double DT” was programmed as […]
Saturday November 16 2019
FUN DAY SATURDAY, WEAR LONG SOCKS FOR ROPE CLIMB Pick a 8 min AMRAP …… COUNT YOUR REPS RUNS COUNT AS 10 REPS WOD 1 12 WallBall (20/14) 200m Sprint 10 Push Ups or Dips WOD 2 9 Front Squats (135/95) 11 Burpees Over Bar 15 Swings (70/55)MW 200m Run WOD 3 […]
Thursday November 14 2019
WARM UP surprise core extravaganza 10 rollups, try single leg 10 reverse curls into wide leg landing 10 ps side planks elbow to knee 10 full plank alternating arm and leg lift 10 ps s L slam ball 10 sp s L palloff press STRENGTH/ SKILL 10 MIN 1.HSPU 2. Beat swing […]
Wednesday November 13 2019
AMAZING SUSHI AFTER THE LAST FRIDAY NIGHT LIGHTS Warm up ball butt release 2 min per side t- spine opener (peanut) work top down. STANDING PEC RELEASE 10 ps sots press (small weights, look where your turning) 3 rounds battle rope row hanging shoulder retractions Bottom up Bench press, start at bottom, keep your 5 […]
Tuesday November 12 2019
TUESDAY AFTER LONG HOLIDAY CAN BE A REGULAR WOD WHICH IS “MURPH” “MURPH” 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN TREAT THIS LIKE 20 ROUNDS OF CINDY