Both groups enter week 2/3. Also, we received a notice from the city of Winnipeg on Friday stating that Armstrong will be closed for construction starting sometime this week (I know, thanks for the lengthy heads up). Anyway, you will not be able to access the gym or park on Armstrong until the construction […]
Both Foundation and Building are starting a new phase of training this week. Monday Foundation – Lunging, Glutes/Hams, and Upper body pump day Building – Snatch repeats, Clean & Jerk development work, Squat, Upper body pull Tuesday Foundation – Some extended sprints involving airdynes, burpees, running, box jumps Building – Gymnastics structural work and some […]
Final week of the current cycle for both groups! Monday: Foundation – Split Squat + UB Push + Aerobic (Row) Building – Snatch Complex + Jerk + Back Squat Tuesday: Foundation – Low % Aerobic Building – Gymnastic Intervals + Aerobic Power (Pull Up/burpees/Run) Wednesday: Foundation – Front Squat & Back […]
Each group enters week 2/3 Monday: Foundation – Split Squat + UB Pulling/Pushing + Rowing Building – Snatch Complex + Jerk + Back Squat Tuesday: Eat some poutine and be a proud Canadian… and if the rain ever stops, get outside. Wednesday: Foundation – Front/Back Squat + Curls and Press + CrossFit Aerobic […]
Wow, lots of posts for me today 🙂 Last one… I’ve started a little blog project to celebrate my 10th year as a CrossFitter. You can follow it here: https://10yearcrossfitcoach.wordpress.com/ That’s all for today! Brendan
First let me preface this by saying, as I always say in my nutrition seminars, that you cannot out-supplement a bad diet or bad lifestyle choices. If your food quality is poor, or your food quantity is inadequate for your activity level, then your performance in the gym is going to suffer. If you are […]
So… I usually like to program a 5km run at least once every year. This is usually one of the worst-attended days of the year once word gets out! I’d like to improve on our attendance this time, and maybe even do some good together. On Saturday, September 13 a charitable event in support of […]
Alright! New cycles for both groups, but not all that different. Foundation continues with a structural strength focus & aerobic energy system training. And Building is primarily training the aerobic energy system with a secondary focus on structural strength related to weightlifting & gymnastics. Enjoy! Monday: Foundation – Front Rack Split Squats + UbPull […]
Final week of current cycle for both groups! Hope you enjoyed all the curls, I know I enjoyed watching them. Monday: Foundation – Back Squat + Ring Row + CrossFit Aerobic (Deadlift/Box Jump/Row) Building – Snatch Barbell Complex + Clean & Jerk Barbell Complex + Front Squat & Back Squat Tuesday: Foundation – […]
Monday: Foundation – Back Squat + DB Bench + CrossFit Aerobic (Deadlift/Box Jump/ Row) Building – Snatch Complex + Clean Complex + Front Squat & Back Squat Tuesday: Foundation – TGU + Low% Aerobic Intervals (Jump Rope/Bear Crawl/Farmer Walk/Run/KBS/Step Ups/AD) Building – Gymnastic Intervals + CrossFit Aerobic (Wall Ball/Box Jump/Power Clean/Push Press/Row/AD/Run) […]