Tuesday, May 25, 2010

Cuz you took Monday off....

50 sit ups
15 ring dips
30 box jumps
15 C2B pull ups or muscle ups
1000 m row or run to green bridge and back
15 C2B pull ups
30 box jumps
15 ring dips
50 sit ups

and if you are feeling it... finish with
1000m row

Monday, May 24, 2010

Holiday Monday: There are no classes today. Enjoy the sunshine, who knows how long it will last!

Sunday, May 23, 2010

Canadian Regional Schedule...

The schedule of events for the Canadian Regionals has been released.

Thursday, May 20, 2010

Quote of the Day...

Pick up any book on nutrition, flip to the index, and look up insulin and hyperinsulinism. If there is nothing there, the book is pure bull----, put it down!
Coach Greg Glassman
okay... I am posting at work but I am on break ;)

Wednesday, May 19, 2010

A Tom Special

50 double unders
100 handstand pushups
50 double unders
100 ring dips
50 double unders
100 box jumps
50 double unders
100 squats
50 GHD situps

Yeah it was crazy!

Tuesday, May 18, 2010

For the swingers...

10 rounds of:

2 rope climbs - no legs
1 pass on the monkey bars
10 swings on the parallel bars - body locked swing comes from shoulders
25 squats

Monday, May 17, 2010

Nolan's Call...

20 minutes of :

While1 team member runs 1 km- to the end of green bridge and back
the partner does AMRAP of:
5 front squats
6 ring dips
7 C2B pullups or muscle ups
8 overhead walking lunges (45/35)

when the runner returns he will complete the reps to finish the round and continue on until the partner completes the run. Most rounds wins.

The losing team does 50 burpees

Nice job boys... but the girls ROCKED this one!

10 General Physical Skills - Do you have them all?

Don't cheat yourself. To be the best you can be, you need to be competent in all ten:

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

(Thanks to Jim Crawley and Bruce Evans of Dynamax)

Sunday, May 16, 2010

Dare to dream...

So exciting... anything is possible!

This video gives me goosebumps and tears... keep focus ... train hard... eat well

To reach a port, we must sail—Sail, not tie at anchor—Sail, not drift.
Franklin Roosevelt

Thursday, May 13, 2010

Okay... maybe I have too much free time on rest days... but this is a good one:

8 minutes that just might save your life....

Please if you have any questions on what you should or should not eat talk to
Tom or myself. I have been to the "dark" side and back :) and now understand
the benefits of healthy eating

Wednesday, May 12, 2010

Run 3 km
25 pull ups
50 squats
50 box jumps
Cheer for the BULLFROGS
Run 3 km

Tuesday, May 11, 2010

Sunshine... finally!

"Some painters transform the sun into a yellow spot, others transform a yellow spot into the sun." Pablo Picasso

It is so much easier to get up and start the day when the sun shines...
Eat smart, work hard, stay strong... and drink water!
4 intervals of :
row 30 secs on 30 sec off

25 GHD situps
25 walking lunges holding 25lb bumper plate overhead
20 ring dips
20 push ups
15 wall balls
15 ab twists
10 tire flips
10 pullups or snatches

Monday, May 10, 2010

The raw facts on cacao...

Cacao is one of the most magnesium-rich western foods...and it’s great brain and heart food...Cacao is also number one in the world in antioxidants of any major fruit or nut. It contains 10 times the antioxidant level of blueberries, 20 times what red wine has, 30 times what green tea has. Furthermore, cacao contains zero caffeine. Instead, what is present is theobromine, which is the sister molecule to caffeine and is better than any asthma medication, is a bronchial dilator and circulatory system dilator.

Cacao is lastly a brilliant weight loss food. It gives the body ample energy. Five or six cacao beans can keep a person going for a couple of hours.

For the best Cacao Smoothies see Bev at Coco Loco:

555-2nd.ST.S.E.. Medicine Hat, AB. T1A - 0C5. 403-488-6777.

Sunday, May 9, 2010

Thursday, May 6, 2010

Time for a Lady...


5 rounds for time:

20 pull ups
30 push ups
40 sit ups
50 squats

Rest 3 minutes between each round

Wednesday, May 5, 2010

Skill work:
Deadlift - work form go heavy but not your max

then for time:
3 rounds

50 DU or 400m row
21 KB Swings
12 pullups

Tuesday, May 4, 2010

For time:
5 rounds

5 thrusters
5 burpee pullups or burpee muscle ups (nice job Nolan!)

50 squats


Isn't it great to live in the Prairies!!

More pics...

The birthday bumps! Hope you had a great day Ken!

Nice job working the front squat, ladies!