Yes, another year has come and gone and miraculously Sublime is still chugging along. Last year we held a potluck to celebrate, and it was glorious…. so much FOOD! So we are going to do it again. Save the date people! Saturday, January 17th!
This is a photo from last year. Coolest part about it, almost ALL of those faces still come in and out of our doors on a daily basis.
Also, if you are free this Sunday November 23rd, Big bad Vince is in a Power lifting meet! Lifting starts at 10:00 am. The meet is located at the Westwin Community Center ( 680 Whytewold Rd ). Vince is taking a run at some Provincial records, should be fun to watch!
Alright! You done with RPT?!?!
(I hope some people get that reference)
The final week of each program stream will bring an end to the RPT training. It was a great run, lots of gaaaaaaaaaaaaiiinnnssssss. I closed down shop on Friday night, which I don’t get to do often. So it meant that this week I was able to coach all different time slots and see pretty much all of you. I know the past weeks may have felt a little redundant with the heavy exposure to the new lifts in the Building program, but I was extremely impressed with the progress. In week one most of you looked like this while snatching:
But during this past week I was really happy to see all the improvements. Great job.
Note the change to the Building rest day. It has moved back to Wednesday.
Monday:
Foundation – Back Squat + A LOT of Wall Balls & A LOT of KBS & some rowing for good measure.
Building – Snatch + Jerk + Back Squat + Bike ride
Being – Snatch + PP & Ring Pull Up + Bike ride
Tuesday:
Foundation – Bench Press + Ring Pull Up + A LOT of Bike riding
Building – Clean + Bench + Ring Pull Up + Core work
Being – Deadlift + Sled Push + Core Work
Wednesday-
Foundation – Deadlift + Db Step Ups + Core Work
Building & Being – Rest
Thursday:
Foundation – Rest
Building – Snatch + Jerk + Front Squat + Sled Push
Being – Clean & Jerk + Clean TnG + Just the most awful 30/30 imaginable! (Thrusterssssssss)
Friday:
Foundation – Front Squat + 20:00 Amrap (Step ups/bear crawl/wall ball/farmer walk/skipping)
Building – Clean + Jerk + Deadlift + Choose your own adventure conditioning
Being – Front Squat + Row intervals
Saturday:
Foundation & Building – Press + Db Row + Core Work
Being – Dip / Handstand practice + CrossFit Grinder