Thursday May 11 2017
Sign up Sheets on Wall! Next few Saturdays will be preparing you for the Mud Runs…..Fun Fun Fun JUN 10-11, 2017 VANCOUVER SPRINT/SUPER WEEKEND MOUNT SEYMOUR, NORTH VANCOUVER . 2016 RACE 2015 race Weak skill 15 or 30 min, did you know that cardio is a week skill, just saying…… Warm up outside !!! WOD “Sweat fest […]
Wednesday May 10 2017
METCONs x2 1 Mile Run/600 M run or row 21 KB Swings (70/53/MW 21 Goblet Squats (53/35)MW 800 Meter Run/400 M run or row 15 KB Swings (70/53) 15 Goblet Squats (53/35) 400 Meter Run/ or row 9 KB Swings (70/53) 9 Goblet Squats (53/35) 3. Stamina Conditioning EMOMx10 Odd: 15 Cal Row Even: 10 […]
Tuesday May 9 2017
2017-05-08 13:57:39 Lifting class tonight …….. Warm up circuit line drill plus CW Shoulder retraction work on rig banded leg work Strength Front Squat Pause 5 sec at bottom 50% 1rm 5 5 5 5 5 Gymnastics Conditioning 3 RFT: 5 strict HSPU or 10 sec holds on wall 10 Burpee Box Jump-overs/ jump ons […]
Tuesday May 8 2017
Christine Girard is coaching Lifting Tonight ….This will be one of the last opportunities to see her before they Move June 10 :(:( Warm up 10 ps single leg walking DL 10 mb push up side to side 10 burpees 10 side to side lunges 2x gym walking hip openers 10 banded good mornings […]
Saturday May 6 2017
Partner Workout – 30 minute AMRAP ★ 800 meter run (both partners perform) 3 rounds of: 12 pull-ups 24 pushups 48 wall balls 800 meter run (both partners perform) 3 rounds of: – 12 pull-ups – 24 pushups – 48 wall balls 800 meter run (both partners perform) **Cap workout at 30 minutes **Only 1 […]
Friday May 5 2017
Wanting more from your training program? Sign up for Christine Girard’s 6 week program for advanced and Beginners Clinic. Details on board and ask me for further info. Warm up …..Choose your MB wisely… this is a warm up 10 mb cleans 200 m run with MB 10 side to side MB push ups […]
Thursday May 4 2017
We are working on Hypertrophy training for the next 10 days. This means dialing down the weight and building size and definition. Giving the body a break from 1 rm training so when we go back to do them we are stronger. REST DAY OR WEAK SKILL For time: time cap 30 min 21 […]
Wednesday May 3 2017
Mobility class tonight….See everyone there! Warm up 10 Pogo jump progressions 10 small jumps feet together 10 wide jumps feet apart 10 add arm, squat down, rise up on toes and extended arms 10 Pogo jump, land and stand calve stretch on rig foam roll lats back Strength/skill Front Rack Reverse lunge 5 x 8 per […]
Friday May 2 2017
YAH!…. IT’S FRIDAY Warm up 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups STRENGTH Incline Bench Press – 5x5x70% 1RM alternate with side goblet lunges 8 ps METCON 15m AMRAP 40 Swings (55/35)MW 50 Double Unders/100 ss 400m Run ADVANCED 15m AMRAP 40 Swings (70/55) 50 Double Unders 400m Run POST CLASS 10m […]
Monday May 1 2017
This is the Bride and groom leaving the churn….. so HAPPY !!! Off to Mexico for 2 weeks……YA! WE HAVED WORKED ON OUR 1RM’S…… Strength reps 1-5 for the past 2 weeks….. NOW IT’S TIME TO WORK TO LIGHTENING UP THE WEIGHT AND ADD MORE REPS. START A NEW 2 WEEK CYCLE, USING HYPOTROPHY […]