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

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

Canadian Regional Schedule...

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

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 ;)

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!

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

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)

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

Canadian Regionals-Okotoks, Alberta

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

Run 3 km

then:

25 pull ups

50 squats

50 box jumps

Cheer for the BULLFROGS

then

Run 3 km

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

Then:

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

The raw facts on cacao...

By Meera Manek

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.

Time for a Lady...

"Barbara"

5 rounds for time:

20 pull ups

30 push ups

40 sit ups

50 squats

Rest 3 minutes between each round

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

For time:

5 rounds

5 thrusters

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

then

50 squats

Spring??

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!

Just another day....