Are you ready for the open?!? A new surprise every week?!?!
So we’re in Opens season now. Even though only part of our group is doing it, it will of course impact everyone’s programming due to equipment use etc. So, the Building & Beings Friday and Saturday workouts will not be finalized until the Open workout is posted Thursday night. You can see what they are tentatively programmed as. We will try to keep the Foundation program the same throughout, but adjustments may need to be made. Please bear with us…
Building is going to do the Opens on Friday. I’m encouraging you to partner up with someone to go “head to head” with and to bring your own judges (other athletes). Make sure you understand the rep requirements, you can discuss with a coach beforehand. I highly encourage new Building members & those in Foundation curious about eventually doing this crazy CrossFit stuff to hang around some days and cheer along. It is a fun time. You can still sign up, and join Team Sublime.
Lots of great stuff going on. Marty is off to British Columbia to represent Team Manitoba in this weeks 2015 Canada Winter Games. Really excited for this kid, he works so hard, happy to see it pay off for him. First game is today! You can follow along here, or at the very least give the kid some props when you see him back in the gym.
Foundation enters week 2/5 & Building rounds out this current cycle with week 6/6! Building peeps, start practising some double unders during your warm ups!
Monday:
Foundation – Low Intensity Aerobic (Bike/TGU/Row/Core/Skip/KBS)
Building – Olympic Lifting (Moderate Weight, work on that technique) + Burpee + Sled Push Burner (Folks doing the Opens, practice some double unders & T2B)
Tuesday:
Foundation – Back Squat + Gymnastics + Long EMOTM (KBS/Sled/Walking Lunge)
Building – Back Squat + Bench Press + Chin Ups + 10:00 of hate (nah it’s not that bad)
Wednesday:
Foundation – Press + Gymnastics + CrossFit Aerobic (WB/Burpee/Row)
Building – Rest
Thursday:
Foundation – Rest
Building – Intense Lifting (Snatch/C&J/Front Squat) + Shreddin up the mid-line BRO
Friday:
Foundation – Deadlift + RFESS (How’d your butt feel last week?!?) + Gymnastic strength
Building – Open 15.1 🙂 It Begins!
Saturday:
Foundation – Bench + Gymnastic Strength + A little bit of everything conditioning (Push Ups/Box Jumps/Mountain Climbers/Step Ups/Plank/Row)
Building – Intense Lifting (Back Squat/Bench/Deadlift)