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Saturday, November 30, 2013

Sunday, Dec 1, 2013

A. Hang Power Cleans
Beginners: 5, 5, 5
Intermediate and Advance: 3, 3, 3, 3

Beginners: downward dog @ 31x1 x 5 reps x 5 sets
Intermediate: same as above but with feet pulled off the floor.
Advanced: chest to wall x 2-5 reps x 5 sets
Rest 2 minutes. 

C.   AMRAP in 2 minutes.
     Burpees x 7
    Toes to Bar x 7
    Rest 4 minutes.
     3 sets

Friday, November 29, 2013

Shoulder workshop - Dec 10 6:15 pm

Our shoulder rehab/prehab/mobility/stability/activation seminar will be Tuesday, December 10th from 6:15 to 8:15 pm at 13th ave. YOu don't need to sign up for this. Just show up with pen and paper and in your training gear.

I look forward to seeing you.


Sunday, November 24, 2013

Shoulder prehab/rehab

Hi there,
I will be offering a workshop on shoulder rehab/prehab work.  This will be free to all members. If you have trouble kicking up into a handstand without using your head, your chin up or pull up is not improving, or you display poor ROM with pain then this is for you! We will work on activation and stabilization for the scapular region. We will also discuss pain management and anti-inflammatory protocols. I will also give you movement drills that you can do at home. 

I will announce the date in the next couple of days.


Saturday, November 30, 2013

Prep for Deadlift
15 sec contralateral holds on foot and and arm x 3 sets 

A. Deadlifts 5, 5, 5

Please perform at least 5 warm up sets of 5 reps, increasing load on each set.

B.  TGU x 3 reps/arm 
Rest 60 sec.
2 Rounds for Time
Renegade rows x 5 35/55 lbs
 KB Squats with same weight as rows x 10
Rest 2 minutes.
3 sets 

Friday, November 29, 2013

A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 30x1

A2. Ring Dips
Beginners: if you don't have a push up, start here - 30 sec isometric hold on parallel bars, scaps depressed, feet underneath you, looking straight ahead.  Rest 15 sec. 5 push ups x 4 sets; rest 60 sec.

Intermediate: Bar dip eccentric x 15 sec x 4 sets; rest 60 sec.

Intermediate 2: 3-5 bar dips @ 31x1 x 4 sets; rest 60 sec.

Advanced 1: ring dips @ 31x1 with proper support hold at top x 2-5 reps or support hold ring dips x 2-5 reps @ 31x1 x 4 sets;  rest 60 sec.

NOTE: the support hold ring dips are tough. They put a serious amount of strain across the chest and anterior delt so make sure you are ready for these. 

B. 3 Rounds for Time:
    Double unders x 25
    Air Squats x 25
    DB Snatch x 16

Thursday, November 28, 2013

A. Power Cleans
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, plus 1 set of doubles. Take no more than 15 minutes to reach your daily max.

B. Pulling
Beginners: 5 ring rows @ 31x3 x 4 sets (Be very strict with these. Be sure to "sit in the chair" when necessary, and try and extend knees as much as possible without losing the integrity of the movement). rest 90 sec.

Intermediate: Either 3-5 chin ups or pull ups. If you have 3-5 pull ups, please do 2-3 cyclical ring chin ups @ 31x3 x 4 sets; rest 90 sec.

Advanced: some form of an archer.  x 2-5 reps x 4 sets; rest 90 sec.

C. AMRAP Wallballs in 60 sec.
     Rest 30 sec.
    AMRAP KB Swings in 60 sec.
     Rest 30 sec.
    AMRAP Toes to Bar in 60 sec.
    Rest 30 sec.
    3 sets

Wednesday, November 27, 2013

An interview with Dr. Perlmutter, author of the Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar -- Your Brain’s Silent Killers.


A. Back Squats
Beginner: 5, 5, 5, @ 22x2
INtermediate/advanced: Same as Monday, 3, 3, 3, 3 @ 30x1

B. 5 thrusters
    Rest 30 seconds.
    Row x 350 meters
    Burpees x12
    Rest 90 seconds
    4 sets

NOTE: For your thrusters, pick a weight that is heavy by manageable.  IF you do Fran prescribed, try and put another 20 lbs on the bar.  You must clean from the floor.  Advanced lifters will be able to put more than 20 lbs plus on the bar.

Beginners: 7 thrusters

Tuesday, November 26, 2013

A1. figure 8s with band x 8 reps each direction
A2. 25 scap retractions (yes 25) with a 1 second hold at the top contracted position (break up as needed)
A3.  15 protracted push ups @ 21x3 (this 3 seconds is your time to REALLY make sure you are protracted). Play around with it while you are in the position and make sure you are fully protracted. 
2 sets.
Dr. Spina's 90/90.

An interesting article on cholesterol from Chris Kresser.  


Beginners: 5, 5, 5, 5, 5 (downward dog style)
Intermediate: chest to wall eccentrics x 20 sec x 1 rep x 5 sets (put a towel or shirt under your head). Only do this if you have experience with eccentrics. If you don't feel comfortable, please do, downward dog but pulling your feet off the floor, 5, 5, 5, 5, 5
Advanced: either 3-5 reps to floor or elevated hands x 5 sets.

So for today, if you do not have a full chest to wall handstand to the floor, please do eccentrics. If you are like me, and you only 1, maybe 2 full chest to wall hspu, take a step back today and do eccentrics.

Intermediate only- after your eccentric, rest 15 sec and do 5 downward dog hspu, preferably pulling feet off the floor x 5 sets. Then rest 2 minutes.

Advanced and Beginner: rest a full 2 minutes.

B. AMRAP in 8 minutes:
     Kettlebell Swings x 10 35/55 lbs
    Push Press 75/105 x 7
    Box Jumps x 5 20/24" Advanced should be touch and go.

Monday, November 25, 2013

Check out Yoko Ono performing "Bad Dancer" below and use this as inspiration to come out to a Movement Class.  The movement class will make you a better mover, I promise you.  The movements we do in these classes are very organic as they do not allow for linearity. I have never seen someone who moves well in a MOMO class not also move well in a CrossFit class, but the inverse is not true.  If you spend most of your time doing CrossFit you probably have not really tested yourself as a mover.  Why not try and supplement your WODS with a movement or a Just Mobility class? I would be very surprised if these classes didn't make you perform better in your wods. 

Please include some scapular warm up and shoulder warm up and then move on to brachiation. This is a good time to do a few sets of kipping movements for those who are READY.  How do you know you are ready? Read the criteria in PART B - you must have  a 30 sec eccentric chin up.  

role and shublule practice
tall muscle cleans with an empty bar

A. Back Squat
Beginners: 5, 5, 5, @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 30x1
Rest no longer than 2 minutes between sets.

B. 3 Rounds for Time
     Kipping Ring Muscle Ups x 5
     Power Cleans  x 10 95/135 lbs

No Kipping Muscle Up? 5-7 kipping pull ups (preferably false grip on the rings).
No kipping pull up but you do have a 30 sec eccentric chin up? YOu may use a band and do 5 reps.
Don't have a 30 sec eccentric? Please do 5 ring rows with a 3 sec eccentric. Make sure you reset scaps on each rep at the bottom. Don't cheat!

Saturday, November 23, 2013

Sunday, November 24, 2013

Role, shublule and shenobi

A. Back Squat
Beginners: 5, 5, 5 @ 22x2
Intermediate/advanced: 3, 3, 3, 3 @ 31x1

B.  AMRAP in 2 Minutes
    Wall Walks x 2
    Air Squats x 10
    Burpees x 5

Rest 2 minutes.
5 sets 

Tuesday, November 19, 2013

Saturday, November 23, 2013

A. Hang Cleans
Beginner: 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3

B. Push Press x 12 85/135 lbs
    Box Jumps x 10 20/24"
    Toes To Bar x 10
    Rest 90 sec.
    5 sets

Friday, Nov 22, 2013

A1. external rotation lying on your side x 6-8 reps/4020
rest 10 sec.
A2. Side lying side raise to 45 degrees x 8-12 reps/2020
5 sets. rest 60 sec only after you finish both arms on A2.

B1. 30 degree powell raises x 6-8 reps/4120
B2. Trap 3 raises (letter Y) x 8-12 reps/30x1
rest 90 sec between movements.
B3. Pistols x 5/side. Advanced do jumping pistols onto elevated surface
5 sets

C. AMRAP KB Swing x 30 sec.
     Rest 30 sec.
     OHS x 30 sec  35/45 lbs Start in the OHS position
     Rest 30 sec
     6 sets

So you met con junkies will probably want to skip today's training session. Don't do it! These movements are very important to build stability around the shoulder girdle.  Yes, they are tedious but if you put the work in now you can PLAY later.

Thursday, November 21, 2013

A. Power Snatch from blocks
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Rest 90 sec.

B. Snatch High Pulls 5, 5, 5
Start at your max power snatch from blocks and go up.

C. Not For Time:
Low lizard x 1 gym length
brachiation - coaches will pick a progression for you. THe most challenging one should be the reverse twist x 4 lengths
30 sec handstand
5 Rounds

High lizards for beginners. Twist those hips!
Brachiation - walk in the park, or slow motion monkey slaps. Or, arch scap pullings.
No free standing handstand? Either 30 sec hold, chest to wall or some variation of heel/toe pulls.
If you have a handstand but 30 sec is too long, accumulate 15-30 sec holds.

Monday, November 18, 2013

Wednesdsay, November 20, 2013

A. Squat Power Jerks
Advanced: You will go from blocks. Warm up with some doubles and then go to singles for 5 sets.

Intermediate: 3, 3, 3, 3 No blocks.

Beginners: Push Press x 3 plus push jerk x 5

Rest about 90 sec between sets.

B. Split Jumps x 10 reps 75/55 lbs
     Rest 30 sec.
    AMRAP in 3 minutes:
    5 kipping hspu
    5 kipping chest to bar pull ups
   Rest 2 minutes.
   3 sets

Note: you can elevate head if necessary. For those of you who easily can knock off 5 kipping hspu, increase the hand height.

Downward dog hspu. Make sure they are pretty. Get those toes of the ground if possible.
Ring rows if you don't have pull ups, or chin over vertical plane of the bar.

No jumping for beginners. Walking lunges please.

Tuesday, November 19, 2013

A1. Box Squats
5, 5, 5 @ 22x2

A2. Strict Toes to Bar or Skin the Cats or Pass Throughs
Beginners: skin the cats @ 31x3 x 5 reps
Intermediate: strict toes to bar x 5 reps
Advanced: for some of you, strict toes to bar will be quite easy. IF this is you, please do:  strict skin the cats. If this is too easy for you, add in the pass throughs from Front lever to Back lever position.
3 sets

Rest 60 between movements.

B. Power Cleans (Not for Time) 5 reps for Beginner and 3 for Intermediate and 1 rep for advanced. Advanced, this should be max effort.  Start at about 90% for your first single.
After your cleans, please do: 5 wall walks AFAP.
Beginners: take your time and do 5 reps
5 sets
Rest 2 minutes.  

Monday, November 18, 2013

A1. Power Clean from blocks
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3

Rest 60 sec.

A2. Muscle Ups x 4 sets
Beginners: 30 sec eccentric, rest 15 sec, 5 ring rows @ 31x3
Intermediate: 3-5 Russian Dips or Ring Dips or Regular Dips, rest 60 sec, 3-5 chin ups, pull ups or false grip pull ups
Intermediate 2: bent arm muscle ups x 3 reps
Advanced 1: Testing Day 1-5 reps
Advanced 2: 1 muscle up with 1 forward roll x 1-3 reps

Rest 60 sec.

B. Row 500 meters
AMRAP Double Unders in 60 sec.
Rest 4 minutes
3 sets

Beginners: 500 meter row @ 80%
Either 30 single unders or 15 box step ups or jumps
Rest 3 minutes
3 sets

Thursday, November 14, 2013

Sunday, November 17, 2013

A1. Letter Y x 7 x 3 sets

A2. Letter L x7 x 3 sets

A3. Figure 8s x 7 x 3 sets

A4. Low gate of Coach's choice x 3 sets

Little to no rest between movements.

B. Beginners: Snatch grip deadlift x 5 reps plus hang power snatch x 5 reps plus power snatch x 5 reps  x 4 sets
Intermediate: Snatch grip deadlift x 3 reps plus hang power snatch x 3 reps plus power snatch x 3 reps x 4 sets
Rest 2 minutes. 

Go up in weight with each set.

Really focus on keeping tension on that first pull. Take care when you set up. Ask yourself: are my knees pushed out a bit? Do I have my hook grip? Is more of my weight on my heels than on my toes? Are my shoulders slightly in front of the bar? 

C. Pushing
Beginners: Push ups x 5 reps; rest 2 min
Intermediate: Push ups x 10 reps ; rest 2 min
Advanced: hovering push ups x 5 reps x 4 sets; rest 2 min

Sunday, November 10, 2013

Saturday, November 16, 2013


FrostFit Competitors - In addition to Part A, come to Gymnastics and work on muscle ups.

A.  In 3 minutes:
     Row 9 calories
     Push Jerk x 10 95/145 lbs
     AMRAP Double Unders in remaining time

Rest 7 minutes.

5 sets

Friday, November 15, 2013

Role and SHublule
underhand scap retractions
contralateral Pre-Lifting holds (5 sec/side x 3 reps) 

A. AMRAP In 3 minutes.
     Snatch x 5 65/95 lbs
     Kipping HSPU x 5 

Rest 6 minutes.

B. AMRAP in 3 Minutes
     Jumping Barbell Split Squat 35/45  lbs x 5 alternating reps (1 rep equals both sides)
     Burpees x 5 

Rest 6 minutes.

C. AMRAP in 3 Minutes
    Kipping Chest to Bar Pull Ups x 5 
    KettleBell Swings (Russian) x 7  35/55 lbs

Thursday, November 14, 2013

role and shublule
Setting up the Orchesta
A1. band figure eights x 10
A2. Y and L x 7
A3. weighted cuban rotations on the floor x 10  

A.  Shoulder Taps x 16
     Toes to Bar x 12
     Box Jumps x 5 20/24"
     Mountain Climbers x 20
    Rest 5 minutes
    5 sets

Each round should be fast, with no rest. 

Beginners: shoulder taps or 20 sec chest to wall hold
                   Skin the cat on stall bars x 5
                   Box Jumps or step ups
                   Mountain climbers - maybe reduce the reps.
                    Rest 60 sec between movements
                   Rest 3 minutes.
                   3 sets

Wednesday, November 13, 2013

About 20 minutes.
Go through DT with an empty bar and then with a bit of weight.  


A. "DT" - See Jan 12 2011, June 1, 2011, March 26, 2012

5 Rounds for Time:
Deadlift x  12 105/155 lbs
Hang Power Clean x 9 105/155 lbs
Push Jerk x 6 105/155 lbs

NOTE: To do this prescribed you must be able to do the entire first round unbroken.  This is going to be far too heavy for most people to do prescribed. This should be completed in under 10 minutes so choose your weight wisely.

Do each round and rest 3 minutes.  The deadlifts are high volume but they are light.

Be methodical with each movement and don't rush it. 

B. Jefferson curls x 10 reps with 30 sec hold at the end of the set x 3 sets

Tuesday, November 12, 2013

Bridge prep
bridge wall walks (pay attention to the small details)
shoulder openers on stalls or in bodyline with plates.
wrist prep
High lizards for practice.
Keep the warm up to 20 minutes.  

A. AMRAP in 25 minutes:
DB Snatch x 20 35/55 lbs (do 10 per side and then switch)
Lizard walks x 1 gym length
wall walks x 3-5 reps
bridge walk overs x 5 reps 

NOTE: for the lizard walk, as low as possible. Don't cheat.

This wod is more like workhorse mode. You trudge along and do some hard labour. Besides the snatches, it won't be fast compared to yesterday. 

Don't fret if you don't have a bridge, we will have other movements that will limber up that ol' spine.

Come to gymnastics. 

Monday, November 11, 2013

Warm Up
Take no longer than 15 minutes for your warm up. This time should include setting up for the wod.
Some of Ido's squat routine.
10 scap retractions with underhand grip (make sure it is a retraction and not an arch scap pulling).
Proprioception figure 8s with band. 

kipping pull ups x 10 (Folks who shouldn't be kipping - do 3-5 strict chin ups or pull ups)
Thrusters x 10 65/95 lbs
KB Swings x 10 35/55 lbs
Box Jumps x 10 20/24"
Burpees x 10

Rest for 7 minutes
4 sets
All sets at 90%
Your goal is to sustain your power through all of the sets.

Advanced folks should push hard.  Choose weights and reps that enable you to go unbroken all the way through.   In other words, if you do 3 kipping pull ups, rest, do a few more, you are missing the point of this wod. You are better off sticking with 5 reps in this instance.
On the box jumps - if you cannot jump on, off and jump right back into it, reduce your reps and practice this. If you are doing this prescribed, absolutely no step ups when you fatigue.
5 ring rows @ 31x3 instead of kipping.
30 sec rest after each movement, followed by 3 minute rest after each round. 
Step ups if necessary.

Saturday, November 9, 2013

Sunday, November 10, 2013

A. Row 300 meters
 2 Rounds of:
Air squats x 10
Toes to Bar x 5

Rest 7 minutes:
4 sets 

In your rest, please work on handbalancing.
Beginners: 30 sec chest to wall handstand
Intermediate: 45 sec chest to wall handstand
Advanced: 60 sec chest to wall handstand

Do the holds only once, on your first rest period. Then for each subsequent rest period, do the following:
Beginners: 30 sec chest to wall hold
Intermediate: 5-10 heel and toe pulls
Advanced: 30 sec handstand x 2 sets (if you can't do 30 sec in one attempt, accumulate 60 sec).

Row 300 meters x 85% intensity
Rest 60 sec.
2 Rounds Not For Time:
air squats x 7
stall bar skin the cats x 3 @ 30x1
Rest 3 minutes
3 sets

Sunday, November 3, 2013

Saturday, November 9, 2013

A. Back Squat
Beginner: 5, 5, 5, 5 @ 22x2
Intermediate/advanced: 3, 3, 3, 3

B. Prowler Push 25 meters there and back = 50 meters
     Wall balls x 15
     Toes to Bar x 12
     Rest 120 sec.
    4 sets

FrostFit Competitors:
A. Back Squat

AMRAP kipping in 60 sec.
Rest 3 minutes
5 sets

C. Gymnastics Class

Friday, November 8, 2013

A1. strict muscle ups
Advanced - 1-5 (if you have 5 do 1 muscle up plus 1-3 forward rolls x 3 sets
Intermediate: 3 reps with small hip spot x 3 sets
Intermediate 2: bent arm muscle up x 3 reps x 3 sets
Beginner 1: 3-5 chin ups followed by 3-5 bar dips
Beginner 2: 5 ring rows @ 31x3 followed by 5 tricep bench dips

A2. Power Clean
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus doubles

Rest 90 sec between sets

B. 3 Rounds for Time:
    30 Double unders
    12 burpees
    10 Power Snatch 75/115 lbs

FrostFit competitors, skip Part B

PM. Come to lifting
A. Max snatch

B. 3 kipping muscle ups
10 box jumps
15 Kettlebell Swings 35/55 lbs
Equal times work to rest ratio
5 sets

Thursday, November 7, 2013

Rest Day for FrostFit Competitors

A. Every 120 sec, do 3-5 L sit to front Levers (L sit for 1 second and Front lever for 3 seconds) and 5 front squat x 5 sets
Front Squats should be at approximately 80% of your max.

The L sit to front lever is a fairly advanced movement so don't be surprised if you have trouble with it.  If it is too challenging, please do 3-5 strict Toes to Bar. If this is too challenging, please do stall bar skin the cats x 5 reps. 

B.  5 rounds for Time
     Row x 250 Meters
     Burpees x 10
     rope climb with feet x 2

Wednesday, November 6, 2013

A1. Clean Grip Deadlift
5, 5, 5 (if you know your 1RM clean, start your first set at that weight). If you are a beginner or intermediate, take your max 5 RM or 3 RM clean and begin there.  

Beginner: Downward Dog HSPU x 5 reps
Intermediate: 5 chest to wall hspu (elevated head if necessary), rest 15 sec and do 5 downward dog HSPU
Advanced:  to floor or elevated hands chest to wall. More advanced should work on freestanding hspu  x 3-5 reps

3 sets. Rest 60 sec between movements

B.  4 Rounds for Time:
     Push Press x 12 65/95 lbs
     Jumping Squats x 12

FrostFit Competitors
A. Hang Power Cleans 2, 2, 2, 2

B. Clean Grip Deadlifts
5, 5, 5 (Your first set should be your max clean).

PM. Come to Lifting 

Tuesday, November 5, 2013

A1. Back Squats
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, plus doubles.

A2. Pulling
Beginners: 10 sec arch scap pulling, rest 15 sec and then 5 Ring Rows @ 31x3x 4 sets
Intermediate: chin ups or pull ups 3, 3, 3, 3 (if you have 1 rep follow with 15 sec rest and 5 ring rows @ 31x3 x 4 sets
Advanced: Archers. Pick your poison.  x 2-5 reps x 4 sets

Rest 90 seconds between movements.

B. Kettlebell Swing 35/55 lbs AMRAP in 30 sec
     Rest 30 sec.
     Burpees AMRAP in 30 sec,
     Rest 30 sec.
     Double unders AMRAP in 30 sec.
     3 sets

FrostFit Competitors - Do only Part A below.
7 front squats (do not use a rack) @70%
7 chest to bar kipping pull-ups
AMRAP kipping HSPU
Rest 4 minutes
5 sets

Monday, November 4, 2013

A. Clean and Jerk
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: daily max plus doubles.

B. Elizabeth
Power Clean 95/135 lbs
Ring Dips

For those competing in FrostFit, do as close to prescribed as possible.

IF you have 5 ring dips, do 15, 9 and 3 but keep the power cleans @ 21, 15, 9.
If you have 8 -10 ring dips, do prescribed.
IF you have no ring dips but have bar dips, do 3-5 reps/round
No bar dip? Do tricep bench dips x 7 reps (Elevated heels will make it more challenging).

7 power cleans
7 tricep bench dips 
Rest 90 sec.
4 sets

Saturday, November 2, 2013

Sunday, November 3, 2013

A. Power Snatch from Blocks
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus doubles

B. Back Squat x 5  70% of your max. 
    Zero Seconds Rest
    Toes to Bar x 10
     push ups x 5-10
     Rest 90sec
     5 sets