Today's Lesson Plan

BIG MAN... sort of

This workout will focus on Overhead squat technique.

Perform the following sets at increasing weight (10,8,6,4,2,2,1,1)

Pay specific attention to form, do not increase weight simply for the sake of posting a larger number. I would rather see a perfect overhead squat at a lighter weight than an ugly one at a heavier weight,

Things to consider

Stance=Shoulder Width Gaze Forward, Head Neutral
Weight in Heels Chest Up, Shoulders Back
Back Arched Tight Belly
Butt Travels Back and Down Pull Yourself Down
Knees Track Over Feet Below Parallel
Rise to Full Extension Bar OVERHEAD, Frontal Plane
Active Shoulders Elbows locked

"Balancing Act"

Number of rounds in 20 minutes
10 Overhead squats
15 ab-mat situps

Choose your weight but choose wisely. The score for this workout is the number of rounds completed multiplied by load. For example, if I were to complete 10 rounds at 65 lbs my score would be 650. If I were to complete 5 rounds at 85 lbs my score would only be 425.

One other very important point for this workout, no racks allowed. You must be able to get the weight overhead by your own means, whether this is with a clean/ press/ jerk from behind combo or a snatch does not matter. See the video below for some good tips on how to dump an overhead squat safely and please when you are attempting a heavy lift be aware of yourself and others around you. Have fun!

Hope everyone had a relaxing and restful Canada Day. Plenty of time to recover from Monday's Fight Gone Bad. Now it's time to practice some basic gymnastic skills with a good body weight workout. This is an original Kermit creation. Enjoy!

"Primed"

Number of rounds in 17 minutes

13 Hollow Rocks
11 Box jumps (24/19 inch box)
7 Pullups
5 Burpees
3 Knees to elbows
2 Ring Dips
1 Rope climb

Here are a couple of examples of advanced rope climbing techniques. If anyone can actually do either or these maybe you should considering applying for Cirque de Soleil!

Alright ladies and gents, boys and girls the Week of the Frog has arrived. Day One WOD is an oldie but a goodie.

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Wall-ball: 20 lbs/12 lbs med ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 lbs/55 lbs (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 lbs/55 lbs (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Everyone get to the gym and give this workout your all. Let's see some new names up on the leader board.

And for your entertainment this video clip gives new meaning to the phrase Fight Gone Bad.

What separates our gym from every other gym on the planet?

We have written up a first draft "MANIFESTO" which we will use to define our mission in life.

Have a read and post comments about anything that we might have missed or if something in particular moves you.


Excellence_Vs_Convenience.doc

Popeye and I will be (Drinking beer and trying to find a spot to pound in the the stakes), setting up the Net at Spanish Banks at 2pm.....

Bring drinks, a bikini, and some chuckles. Walk around, you will find us...if you don't, call sheppy (778 840 5687)

See ya there.

The snatch is one of the most complex movements there is and the only way to get better at it is to practice. Take a look at canadas best setting a new Canadian Record at Nationals a few weeks back.



Now is your chance to practice. The goal of today is to figure out what your max is. Near the end of july and mid august we will be holding two O-lifting seminars (most likely July 19th/20th and August 9th/10th from 11-2) breaking the olympic lifts down and working on technique. Cost will be $50/session, let me know if you are interested.

To give you an idea of how to build up to a max snatch, this will be my progressions warming up for the competition tomorrow:
Dowel 2 sets of 2 hang power snatches, 2 full snatches
33lb bar-2 sets of 2 hang power snatches, 2 full snatches
77lbs-2 sets of 3
99lbs-2 sets of 2
112lbs-1 set of 2
121lbs-1 set of 1
Then my first attempt in the competition will be 128lbs, assuming I make that the second attempt will be 132lbs with the third being 137lbs.

With about 2 minutes between each set.

Have fun and enjoy the sun!

***SUNDAYS CLASS IS MOVED TO 5PM because our very own Josh Bright will be competiting in his first O-lifting competition out in White Rock at 12pm. The following week, sundays class will be cancelled because of Crossfit Games, but 12pm classes on Sundays will resume July 13th.