Note for this weeks preview: I figured out how to link things to words on here, so I’m going to abuse it today.
Hope everyone had a good time at the potluck! It was great to see everyone, thanks for coming out. Over the past year our total membership has more or less remained the same. However, the encouraging part has been a steady increase in our month to month attendance records. Which to me means that while we may not be stacking up tons of new members, we are steadily increasing our core group. And that is fantastic news. It was evident by how many familiar faces showed up this past Saturday. It’s almost like this lone wolf… has found his pack.
For those of you that “won” stuff…. enjoy your pieces of paper with writing!
No, I’m kidding. Come talk to me and we will get you set up with your prizes. For the clothing winners, hang tight new stuff will be on the way soon enough.
Quick note for this week: I am away for the Canadian Strength Symposium from Thursday – Sunday, in the beautiful, breath taking city of Saskatoon. Unfortunately we will need to cancel Fridays 11:30 & 12 classes for the day as we have no one to cover them in my absence. Unless this happens. Sorry for the inconvenience.
The CrossFit Open is right around the corner, and it something both our Building & Being members should look into. Especially this year considering they have created a ‘scaled’ version. As with everything we do, try to have some fun with it. Maaaaaaaaaaaaybe at the end of it we will head over to Finns again this year for a few wobbly pops.
Foundation keeps on givn er in week 2/5.
Building enters week 1/6 and cranks up the intensity for lifting in a new cycle.
Being grapples with the final week of their current cycle.
Monday:
Foundation – Front Squat + Single Leg + Mid-line stuff + Farmer walks till the gophers stay underground… You farmers know whats up.
Building – Woooooooeeeeeeeeeeeeee Lifting baby. Snatch + C&J + Burpees….. Just lots of all three.
Being – C&J + Split Jerk + PP +…. Moooore Cleans? (It’s the final week, you guys get the idea, don’t worry the opens are so close)
Tuesday:
Foundation – JIMnasty…
Building – Back Squat + Jumping
Being – Front Squat Wave + Chip Chip Chip away
Wednesday:
Foundation – Back Squat + 15:00 Of Glory (Box Jump/Burpee/Wall Ball)
Building & Being – He who smelt it, dealt it.
Thursday:
Foundation – Check yourself… before you wreck yourself.
Building – Oh were gonna lift again, going heavy today. Snatch + C&J + Front Squat + Working your core… while sitting on your butt???
Being – Snatch + OHS + Handstand Walking
Friday:
Foundation – TGU + Pressing + Upper Body Pushing & Pulling + Some curls and this neat movement.
Building – LP (Bike) + LP2(Jump & Sled) + Lactate Threshold Rowing
Being – Deadlift + Jump & Pick Up + Throw
Saturday:
Foundation – Deadlift + 2:00 work & 2:00 Rest (Bike/KBS/WB/Burpees)
Building – Back Squat (Lifting Big) + Bench (Lifting Big) + Deadlift
Being – Gymnastic AMRAP (MU/HSPU/Pistols/Pull Up/Dips/Lunges)