Thursday, January 31, 2013

130131

WOD
Tabata
Wall Ball
Pull-ups
Box Jump (24"/20")

Wednesday, January 30, 2013

130130

WOD
3 Rounds of:
30 KB Swings (24kg/16kg)
20 Ring Dips
400m Run

Tuesday, January 29, 2013

130129

WOD
AMRAP in 10 minutes of:
20 Overhead Lunges (45/25)
5 Power Clean, Hang Clean complex

Beg (95/65)
Int   (135/95)
Adv(155/105)

Monday, January 28, 2013

130128

WOD
AMRAP in 12 minutes of:
5 Deadlifts
7 Wall Ball
9 Toes to Bar

Beg (135/95)
Int   (225/135)
Adv(275/185)

Friday, January 25, 2013

130125


I guess I want to start by say thanks. Ashley Moore had her last work out with us last night and now she's moving to Nanaimo to start at a new job and be with her husband-to-be Dallas. I guess I want to say thanks because she allowed us to see what an incredible woman she is and I feel privileged to have born witness to it. I wouldn't say that Ashley was so much a transformation as a realisation of her true self. When I first met Ashley it was a reluctant meeting (on her part!) Her friends Ashley Barry and Lori Featherstone dragged her into the gym day in and day out for at least a couple months. She was shy and reserved (basically she wouldn't talk to me unless she absolutely had to!) She had never been to a gym before or really worked out. I assured her that we were in no way a gym (I don't think she believed me.)  Eventually life got in the way and her friends started to drift away from the gym but Ashley continued to go. Slowly I noticed Ashley started to come more and more. She also started to talk to me, major victory! Before I knew it she was coming every day. She was starting to accomplish major milestones, Her first full push-up, her first pull-up and doing workouts with more than just a pvc pipe. Her confidence also grew and we started to get to know Ashley. We found out that she was sweet, funny, could take a good teasing and was unbelievably determined and competitive with herself. Without even knowing it Ashley became a major part of the gym's personality. With her quiet perseverance and accomplishments she became a major source of inspiration for a large number of women at the gym and even some of the guys. Without trying, realising it or even wanting to be it she became all of these things to us and without her the life blood of the gym isn't the same. Ashley to say that I am proud of you is the understatement of the century. You have affected people in the gym for the positive without even realising it. Myself included. You have made me better at what I do and excited to do it. People might use the word transformation to describe you but that would suggest that there was some kind of change in you as a person. I would argue that realisation is a far better word. You were always this person you are today it was just deep inside you and you were afraid to let people see it. It has been an absolute pleasure getting to spend time with the real you and for this, from the bottom of my heart I want to say, thank you.
 
WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday, January 24, 2013

130124

WOD
"Football Fight Gone Bad"
3 rounds of:
1 min DB Thrusters (45/25)
1 min Box Jumps
1 min Double Unders
1 min Push-ups
1 min Row (cal)
1 min rest

Wednesday, January 23, 2013

130123

WOD
10.9.8.7.6.5.4.3.2.1
Burpees
3 Clean and Jerks before every round

Beg (95/65)
Int   (135/95)
Adv(185/115)

Tuesday, January 22, 2013

130122

WOD
21-18-15-12-9-6-3
Overhead Lunges (45/25)
Pull-ups
Box Jumps (24"/20")

Monday, January 21, 2013

130121


WOD
Blair's Bday WOD!
AMRAP in 18 minutes:
3 Power Cleans
13 Box Jumps (30"/24")
3 Turkish Get Ups (24kg/16kg)
20 Double Unders

Beg (95/65)
Int   (135/95)
Adv(185/115)
Blair (205/125)


Friday, January 18, 2013

130118

WOD
1000m Row
----------------------
30 Wall Ball
50 Sit-ups
25 Wall Ball
40 Sit-ups
20 Wall Ball
30 Sit-ups
15 Wall Ball
20 Sit-ups

Thursday, January 17, 2013

130117

WOD
3 rounds of:
AMRAP in 6 minutes of:
3 Push Press
6 Pull-ups
9 Jumping Squats

1 minute rest between AMRAPs

Beg (95/65)
Int   (135/95)
Adv(155/105)

Wednesday, January 16, 2013

130116

WOD
10,9,8,7,6,5,4,3,2,1
Deadlift
Weighted overhead sit-ups
100m Run Between rounds

Beg (135/95)
Int   (225/135)
Adv(275/185)

Tuesday, January 15, 2013

130115

WOD
9-15-21-15-9
Thrusters (95/65)
Bar Hop Burpees

Monday, January 14, 2013

130114

WOD
2 minutes Max Rep Muscle-ups
AMRAP in 6 minutes of:
3 Handstand Push-ups
8 Pistols
2 minutes of Max Rep Muscle-ups

Friday, January 11, 2013

130111

WOD
21-18-15-12-9-6-3
DB Step-ups (to 20" box)(45/25)
KB Swings (24kg/16kg)
Toes to Bar
*30 Double Unders between each round

Thursday, January 10, 2013

130110

WOD
AMRAP in 15 minutes of:
7 Pull-ups
9 Push-ups
12 Overhead Squats (75/55)

Beg (regular push-ups)
Int   (Clapping Push-ups)
Adv(Chest Slapping Push-ups)

Wednesday, January 9, 2013

130109

WOD
4 rounds of:
9 Push Press
15 Lateral Box Jumps (24"/20")
21 Knees to Elbows

Beg (95/65)
Int   (135/95)
Adv(165/115)

Tuesday, January 8, 2013

130108

WOD
7 rounds of:
7 Deadlifts
40 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/185)

Monday, January 7, 2013

130107

WOD
5 rounds of:
8 Hang Squat Clean Thruster
15 Push-ups
12 Ring Rows

Beg (65/45)
Int   (95/65)
Adv(115/75)

Friday, January 4, 2013

130104

WOD
AMRAP in 15 minutes of:
10 Wall Ball
10 Toes to bar
15 KB Swings (24kg/16kg)

Thursday, January 3, 2013

130103

WOD
1 minute max rep Burpee Over the Box (24"/20")
AMRAP in 8 minutes of:
3 Clean and Jerk (135/95)
7 Pull-ups
1 minute max rep Burpee Over the Box (24'/20")

Wednesday, January 2, 2013

130102

Happy New Year and welcome to 2013!!! Well since the world didn't end, yet again, we are back to regular hours! So come on in and lets work off some of those bad food choices you made over the holidays!