A) 4 Rounds of
Bear Crawl (length of gym)
Long Jump Back
B) Front Squat 10 x 2 @ 55%
C) 5 Rounds of
5 HSPU
10 Kettle Bell Swings
15 Walking Lunges (total per round)
D) 2 Sets of 5 Nordic Hamstrings
Registration for the next Fundamentals course is now open. Classes will be on Saturday mornings 11:00 am to 12:00 pm, Mondays 5:30 pm to 6:30 pm, Thursdays 5:30 to 6:30 pm. The Monday and Thursday classes will be held at 49 Pownal Street with the Saturdays being at the Royalty Centre location.
The first class will be this Saturday (April 27th) at the Royalty Centre (40 Enman Crescent in the PEI Taekwondo space in the back of the building).
Class size is limited so register as soon as possible by dropping off cash or a cheque for $285 made out to CrossFit PEI at Dave’s office (Bodyworks, 228 Grafton St.), during regular office hours (8:30 to 4pm).
If these times don’t work for you, contact us about our private lesson options. More information on Fundamentals can be found here.
Mike and Dave
Tuesday morning earlybirds had Adam’s request of heavish metal…I didnt do a very good job of selecting tracks (damn Sonza). Next up…disco morning:)?
3 Dead Hang Pullups
5 Single arm snatch per arm
10 Abmat situp
7 Min AMRAP
Heavy squatting continued today… Seeing some huge improvements here….sweet!
3 x 3 @ 85%
Back Squats
This was fun…We then parntered up for a new and potential lethal exercise….kept the reps light. Not sure about you, but my hammies were feeling it by the second rep!
1 set of 6 Nordic Hamstring Lowering Exercise
Part A)
30 KB Swings
20 Burpees
30 KB Swings
15 Burpees
10 KB Swings
10 Burpees
Part B)
3 Rds
10 DeadLift
20 Box Jump
A great picture and outlook Suzanne sent me after this morning’s workout. Says it all:)
Lots of Saturday am early birds….i was very impressed! We did a little 2 minute warm up to get a small breath on.
10-12 mins to establish 3RM “pause” back squat
3 min AMRAP
4 HSPU
10 wall ballsRest 2 min
3 min AMRAP
3 cleans – heavish 155/105
6 toes to barRest 2 min
repeat:)
Great push through the second round of AMRAPs! Sorry to be tricky this am….just goes to show you, your body can go to lots of places, if we let our head get out of the way! Well over 90% had bettered their second rounds by one rep or more. Very cool.
Part A)
3 Rds not for time
5 Ballistic Push-ups
5 Over Head Squats
Part B)
“Helen”
3 Rds for time
400 m Run
21 KB Swings
12 Pull-ups
Some debate on run length but no big deal, it’s an early check on where fitness level is currently.
I am hosting a national Taekwondo training camp this weekend so we have to make a couple of small changes to the schedule:
- Friday 5:30 class will shift to 5:00 to 6:00.
- Saturday 10:00 class will be downtown. There will also be a 7:30 class on Saturday morning.
- 8:30 Regular class and the 9:15 Teens Class will stay as is.
A) EMOM
Clean Pulls
5 X 3 @ 75%
B) EMOM
10 X 2 Cleans @ 85%
C)
12-9-6-3
Thruster
Ring Dips
Well today my Ipad’s wifi failed so Adam’s requested Metal Morning did not happen…we will do this next week…
3 x
15 double unders, rest :20
10 toes to bar, rest :20
5 * 5 backsquat at 80%
Big numbers of big weight on these today. These sets should have left you very fatiqued and needing that rest in between sets, but still able to spot. If you couldnt hit your 80% number, hit the heaviest you can today for 5 solid mechanical reps. shit is hard … esp at 5 reps.
3 rounds
15 kettle bell swings
15 pullups
Enough work here today to leave you feeling very satisfied for getting up so early. Good news was the sun beaming through the windows in a morning class…that is how you know spring is really here this time.
oh, and come prepared to run outside from this point onward. Everyday. Never know what DW is thinking….
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