A. TGU 2 x 2
B. 30 Sec pull-ups/ 30 Sec off
30 sec ring dips/ 30 sec off
30 sec squats/ 30 sec off
30 sec hollow rocks / 30 sec off
5 ROUNDS
Count reps for score
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Olympic Lifting Class
The olympic lifting class is always fun. You do a few reps, or even a single, and then you sit and chat.
Monday, June 28, 2010
Tuesday, June 29, 2010
A. Execute two L-Sits in the warm-up.
B. Strength
*Beginners: Press Wendler 5-3-1
WARM-UP
40% W1RM x 5
50% W1RM x 5
60% W1RM x 5
WORKING SETS
65% W1RM x 5
75% W1RM x 5
85% W1RM x 5 or more
Advanced:
HSPU 5 - 5 - 5 -5 or more
*If you have 10 perfect push-ups please do the HSPU.
B. MET CON
500 meter Row
30 OHS 75 / 115 lbs
150 double unders
Another CrossFit Oakland gem.
CBC Ideas Three Part Series on Eating Meat
Whether you eat meat or not I highly recommend you give these podcasts a listen.
All three go into the ethics of eating meat from various viewpoints. Farmers who practice bio-diversity really do seem to be the answer when it comes to sustainability. From the perspective of holistic management, the practice of eating meat plays a very important role in sustaining local ecologies. Also highlighted is that humans need to think of themselves as in a symbiotic relationship with the land and animals rather than as outside of it.
At this point no animal meat that is not pastured and cared for in a matter that is congruent with my ethical standpoint comes into my home. This was not a single decision that I made but rather a whole series of decisions and choices. The next thing I am tackling is the whole question of dining out. There are only a few restaurants in the city that buy meat that is local and ethically produced. I guarantee that if you eat at a chain restaurant you are eating factory farmed meat. I have started asking on occasion where a restaurant's meat is from. In some ways this is more of a rhetorical question because I know it is beef or chicken coming from an industrial feed lot. I do not think it need be combative to ask for meat that is pastured and raised sustainably. Local places such as The Fainting Goat and The Willow are both very upfront about where they get their meat and surprise, surprise both establishments are much more conscious about making responsible food choices.
I do not eat at big chain American restaurants which are abundant in Regina and whose presence, for some strange reason, are celebrated as a signpost of 'big city' life! I do eat at Earls (Canadian owned) though, mostly because I love their mojitos, so I am also implicated. Eating out is tough for me because it is something that I really enjoy. But again, at what cost?
Holiday Schedule for upcoming July long Weekend
Friday, July 2 WODs 12pm, 4:30pm, 5:30pm
Saturday, July 3 WODs 9am, 10am
Sunday, July 4 Closed
Monday, July 5 Closed
Sunday, June 27, 2010
Monday, June 28, 2010
A. Practice Handstands in Warm - up
B. Strength
Front Squats
40% W1RM x 5
50% W1RM x 5
60% W1RM x 5
Working Sets
65% W1RM x 5
75% W1RM x 5
85% W1RM x 5 or more
We will be doing the Wendler 5 -3 - 1 program for front squats for the next 3 weeks. Do not be as conservative with your 1RM as you were for the squats.
B. Met Con
For Time:
Run 800 meters
30 power cleans 95/135
30 burpees
Friday, June 25, 2010
Farm work to be done!
Hey gang,
The garden needs weeding. If everyone involved in the garden project commits about 15 minutes of weeding time it will be done.
And, the herbs are ready to be harvested so feel free to start eating the savoury foliage.
PRs
Here are some numbers for PRs this week. All of these gains were made from April to mid June.
Deadlift
Tom 275 325
Rob 235 295
Traci 190 215
Caitie 150 190
Brenda 145 180
Rebecca 125 195
Deb 220 245
Gwen 105 115
Ariane 145 155
Press
Ariane 55 70
Sam 55 80
Pumpkin 90 100
Deb 75 80
Rebecca 75 90
Tom 120 140
Cory 135 145
Joe 100 115
Rob 100 120
Brenda 65 80
Kim 95 105
Helen 95 110
Joan 60 70
Thursday, June 24, 2010
Friday, June 25, 2010
A. TGU 3 x 1 rep
B. As Many Rounds as Possible in 12 Minutes of:
10 front squats 85 / 125 lbs
10 Ring dips
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