A great complement to the work we did yesterday. There are days where I actually prefer the one-arm barbell snatch to cleans. And I always enjoy them more than the snatch…

Thursday

Tech: -8-8-6-6-6 one-arm barbell snatch

Workout:
-15 plate burpees (35/25 lbs)
-15 Turkish sit-ups (35/25 lbs)
-15 push press (95/65 lbs)
-15 hang clean (95/65 lbs)
-15 plate burpees (35/25 lbs)
-15 Turkish sit-ups (35/25 lbs)
-15front squat (95/65 lbs)
-15 SDHP (95/65 lbs)
-15 plate burpees (35/25 lbs)
-15 Turkish sit-ups (35/25 lbs)

Last week we said goodbye to Yash.  He only visited us for a little while but his positive attitude sure was infective!  Good luck in the future – hope we see you soon.

Good luck down south Yash.  Have fun on the journey.

Good luck down south Yash. Have fun on the journey.

Wednesday

Tech:  -6-6-3-3-3-3 Jefferson lift (10 lateral band walks after each set)

Workout:
18 min. AMRAP of:
-5 pull-ups
-10 jumping lunges
-15 v-sit-ups

CrossFit Regionals are coming up!  The Canada West competition takes place May 9-11 at the Richmond Olympic Oval.  I’m not yet sure what each day’s schedule is like but it should be pretty fun stuff.  Some of the strongest and fastest people from one half of the country are going to be there.  Who wants to go?

Richmond_Olympic_Oval_intern_View

An internal view of where the CrossFit Regionals for Canada West will take place. Minus the ice I imagine.

Tuesday

Tech: -6-6-4-4-2-2 bench press (10 dips after each set)

Workout:
-400m run
-21 thrusters (95/65 lbs)
-10 HSPU
-400m run
-15 thrusters (95/65 lbs)
-10 HSPU
-400m run
-9 thrusters (95/65 lbs)
-10 HSPU
-400m run

Despite the weather warming up the forecast is calling for a strong likelihood of rain all week long.  Guess that kind of puts a damper on all the ‘get ready for running’ mentions I’ve been giving.  Hopefully we can still manage to squeak in some outdoor work this week.  Those tires aren’t going to flip themselves!

Rain rain rain...  Not conducive for outdoor workouts.

Rain rain rain… Not conducive for outdoor workouts.

Monday

Tech: -5-5-3-3-3-3 squat

Workout:
3 rounds of:
-2 rope climb
-15 snatch (95/65 lbs)
Then:
-100 double unders OR 400m run

It’s getting plenty warm these days.  Let’s think of a fun hike or hikes for some sunny days!  Keep any ideas all levels and let’s try to pick a date or two.

Don’t worry about weather too much for date selection.  If all else fails we’ll have a day camp at my place or, you know, maybe a workout.

Friday

Tech: Lifter’s choice

Workout:

3 rounds of:
-800 m run
-30 push press (95/65 lbs)
-30 box jumps

Don’t forget!  The gym is on holiday hours this weekend.  As tomorrow is a holiday, class will be moved to 11:00.  The hour following class will be open gym time.  Saturday and Sunday the gym is closed completely.

Everybody enjoy the holiday!

Everybody enjoy the holiday!

Thursday

Tech: -4-4-3-3-2-2 deadlift

Workout:
5 rounds of:
-1 min. SDHP or front squats (75/55lbs)
-1 min. pull-ups
-1 min. rest

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