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CrossFit Lower Mainland January 21, 2013

Alejandro smashing the hooey out of the tire. Tire was fine by the afternoon.

Alejandro smashing the hooey out of the tire. Tire was fine by the afternoon.

Hey. How was your weekend? How’s the Whole 30 going for you? I started early myself. I’m on Day 24 and feeling awesome! No sugar cravings (even made my daughter a haagen daaz milkshake). All holiday fluff is gone and then some. btw, we’ll have the printed copy of the Whole 30 guide back in the gym this week. Stay tuned!

Next Sunday at Noon we are preempting Yoga for a Krav Maga workshop. We’re very close to hitting the 30 person capacity for this workshop! Shaping up to be a helluva melee! Last man standing! no no no no. We’ll save that for another time. But it is promising to be a very informative, hands-on introduction to Krav Maga. To sign up head on over to our FB Event page.

This week expect a Test Day. We will be spending the hour session testing your one rep max in Shoulder Press, Back Squat, and deadlift.  Important day as the numbers you get on the test will be used in future strength program. But not today…..

Today’s Workout

Warmup – 10 Minute Cap
And now for something completely different
Attempt to cross the gym 10 times doing:
Push-up to Slide to Hollow

Strength
Shoulder Press 5-5-5-5-5 then max reps of last set of 5 @ 90%

WOD
Fitness
200 Single Unders
30 Ring Rows
30 Front Squats – 15 to 35lbs
30 Ring Rows
200 Single Unders

Performance
100 Double Unders or 400 Singles
30 Pullups – Assisted as necessary
30 Front Squats (95,65)
30 Pullups
100 Double Unders

RX
100 Double Unders
30 Pullups
30 Front Squats (135,95)
30 Pullups
100 Double Unders

Contact Us Today And Get Into The Best Shape Of Your Life…

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