Everyone is helping out to finish the new gym, including Jay (missed him in the shot) Tamara , her Dad Larry and Mom Jean who's been watching our kids.
Last coat of paint, plumbing and electrical finishes along with inspections will happen this week and we'll be moving our regular classes from the Garaj Mahal to the yet to be named new location at 1155 St-Paul street for next Monday Jan 25, 2010.
Saturday
Warm-up:
Plank rotations; 30 sec static hold on
your forearms while maintaining a perfectly straight plank hold with
Both arms, then Left only, then back to Both, then Right only, then
back to Both and repeat for a total of 4:30.
Tech:
Deadlifts; 12,5,5,5,5
Workout:
3 rounds for time of;
12 Bodyweight Deadlifts
18 V-sits
24 Box Jumps
400m Run
Friday
Warm-up:
Gym Rounds in 10 minutes of
Bear Crawl
Duck Walk
Crab Walk
Tech:
Handstands
Workout:
"Wabbits" from Sheppy at CrossFit Vancouver
10 Burpees
200m Run
9 Burpees
200m Run
8 Burpees
200m Run
7 Burpees
200m Run
...
2 Burpees
200 Run
1 Burpee
200m Run
Wednesday
Warm-up:
Tabata Kettle Bell Swings
Tech:
Clean and Jerks; 12,1,1,1,1,1
Workout:
Widowmakers
Low bar back-squat 20 rep max
Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it. Breathing is the key, so make sure to breath deeply prior to the descent and exhale near the top of your squat on the way back up. Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps.
The
toughest part of this exercise is ignoring the little monsters in your
head telling you to stop and rack the bar because your shoulders and
hands are cramping up, quads are burning, you're moaning like a moose
in heat, etc... but don't forget to breathe and always use a spotter.
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