Pascal's outdoor wod

3 sets:
12 touch and go heavy SDLHP
Row 500m @ 80% effort
rest 2 min

+ (5 min rest)

3 sets:
12 heavy KBS
Run 400m @ 80% effort
rest 2 min

+ (5 min rest)

3 rounds fast, not for time;
20 push ups
20 box jumps
20 sit ups

*for this last part, style how you’d like…. any kind of pushups, any size of box jumps, any kind of situps… just make sure it’s fast.

Duck Walk Warm-Up

“Explicit”

AMRAP in 30 minutes:

2 Muscle Ups

3 Power Clean – 185#

7 Burpees

Saskatchewan Athletes… AMRAP in 30 minutes:

3 Power Clean – 185#

5 Ring Dips

7 Burpees

Reminder: This Saturday is a 3 session day for Saskatchewan-bound athletes… 3+ hours rest b/t sessions.

Also… Monday is a team workout!

Hoover Ball

Deadlift @ 11X1 – 60% 1 RM, 3 x 6 sets, 60 sec

+

Build to a tough DL triple (single for Sask athletes) – 10 min

+

Tabata Rowing

On a mission

Split Jerk, 3-3-3-3, 180 sec

+

A1. Press, AMRAP @ 95/65# x 3 sets, rest 90 sec
A2. L Pull-up, AMRAP x 3 sets, rest 90 sec

“Sometimes in Olympic weightlifting, an athlete will lift the bar to an appropriate height for the attainment of the movement, but  the result is unsuccessful due to a lack of movement velocity.

It can happen that if strength levels rise and that speed levels diminish it causes the opposite result of what is expected. In other words, power and thus performance falls instead of rising even in conditions that involve a significant gain in strength.

For that reason, it is necessary that the analysis and correction of the movement be based on the speed of the bar and only then consider gains in strength. In the case where speed is maintained, any gain of strength will result in a gain in power performance” – Power and the Olympic Lifts, Charles Poliquin

Pascal vs. Exp

A1. BB Forward Lunges @ 10X1; 4-6/leg x 4; 90 sec
(push through heel to get up; alternate legs)
A2. Strict Ring Dips @ 2121; amrap x 4; 90 sec
B. Split Squats OR Pistols (if you can do them without any aids other than WL shoes) @ 3011; 8-10/leg (split squats) 8-15/leg (pistols) x 3 sets; 45 sec b/t legs
C1. DB Russian Step up @ 1110; 12-15/leg x 3; 60 sec
(box height should be just below knee cap)
C2. Knees to Elbows @ 10X0; 20 x 3; 60 sec

A few announcements:

* registration for the gymnastics workshop is open, but we had to change the time to 4pm.  If this is a problem for anyone who already signed up please shoot me an email.  If interested, please sign up now.  We only have 3 people registered and if we don’t get a minimum of 10 we might have to cancel the event.

* As you know we have new CFW t-shirts.  We have samples to try on for size at reception.  If the coach is busy with a class, just try on the style you want and then you can order it using our new online store.  The bill will be added to your account and we’ll prepare your order for pickup at the gym within 3 business days.

up to no good

The official workout of the day is:

Run 5km for time.

After the run…
3 rounds of 10-15 (or until you get a burn in the working muscles) not for time:
Kettlebell swings
GHD Situps
Hip Extensions
Bench Press
Pullups

Saskatchewan-bound Athletes:

1000m run @ 50%

+

3 x [400m @ 90% effort/200m @ 100% effort/200m fast walk]

Rest 6 min

3 x [400m @ 90% effort/200m @ 100% effort/200m fast walk]

+

1000m run @ 50%

What are Psoas? and How to stretch ‘em….

Thanks to Mich for all the great photos from Hoover Ball Day

Classes do first part only + 3 x 25 GHD situps. Saskatchewan athletes do the full meal deal.

21-15-9 rep rds:

Chin-ups

KBS – 2pd/1.5pd

SDLHP – 95/65

+ (Rest 10 min)

21-15-9 rep rds:

GHD Sit-ups

Toes to Bar

+ (Rest 10 min )

Row 1000m @ 90%

Motivation to get on the daily Mobility WOD…. Bro, You Can’t Touch Your Toes! (You’re so Lucky!)

Registration is now open for the gymnastics workshop at Panthers.  It should be really fun so sign up now.  When you register on line, your account will be billed automatically.  If you want to pay in a different way just send us an email.

Who pissed off Sarge?

1+ HSPU ladder – how far can you go on only 20 sec rest b/t sets?
Followed by:
HSPU strength work (depth HSPU, handstand holds, freestanding handstands, wall walks,  db overhead holds, db press, etc. as assigned by coach)… total of 10 minutes for this section.

+ (rest 2 min)

1+ L Up ladder – how far can you go on only 20 sec rest b/t sets?
Followed by:
L Up strength work… superset L sits with strict/weighted pullup work… total of 10 minutes for this section.

+ (rest 2 min)

6 sets for total working time;
25 burpees
rest 90 sec

I have been waiting for Kelly to put this together for a couple years now and here it is… This is huge. Try to use this everyday.

http://mobilitywod.blogspot.com/

Pascal & RC working out in the wilderness

10 rounds for time:

3 Clean & Jerk – 155#

15 Wall Balls – 20#

*squat is not mandatory on clean

Saskatchewan athletes, this saturday is single long session. Saturday the 4th is a 3 session competition-style event for you folks with 3+ hours between each session. Please plan ahead.

Dodgeball

FOR TIME:

3 rounds:
Overhead Squat, 9reps @ 135/95
40 Double Unders

+

2 rounds:
Overhead Squat, 15 reps @ 95/65
40 Double Unders

+

Overhead Squat 21 reps @ 75/55
40 Double Unders

Rx men = 45# bar with one set of 45s, one set of 25s and one set of 10s
Rx women = 45# bar with one set of 25s, one set of 10s and one set of 5s
Athletes change their own plates and must use clips.
No dropping permitted on set of 21.
Weight starts on floor (i.e. no racks)

A few items of note:

* Our new T-shirts have arrived.  These are higher quality soft cotton shirts with 2 new designs.  They will be priced at $28.75 + tax, which still comes in under $30 all told.  We are going to be trying out a new system where you can order merchandise online and charge it to your account and pick it up at the gym.  We will get a few samples out for you to try on as well.  We’ll send out an email once this system is ready to go.

* We have a price for our gymnastics workshop.  Each person must pay a $20 fee to the MGA to for insurance and we expect that if we get 10 people the use of the facilities and coaching will cost another $30 so we are looking at about $50 per person for several hours of coaching and use of equipment.  I believe the $20 fee is yearly as well so if you do any more workshops in the future, they will be cheaper.  We should have the online registration set for this event by Thursday or Friday at the latest.  Also, if you have any special requests for material you want to cover, post to comments.