Sunday Triplet in an EMOM format. this one might be a "sneaker upper" Be sure to try and find a workload that you can maintain, with a suitable amount of recovery time between the rounds. This would not be a nice looking 10 minute AMRAP if you get my drift. Remember, the letters of EMOM … Continue reading Enter the pain cave…
An oldie but a goody…
But not before you attack some ropes...LONG SOCK ALERT! Wear your long socks. ITs a rope climbing kinda day Level 4 - 4 sets of 2 climbs, with as little rest in between as possible Level 3 - 4 x 1 climb - with as little rest in between as possible Level 2 - (has … Continue reading An oldie but a goody…
Every Week Needs A Hero…
Finally! Boy I have been trying to deliver this one for a few weeks now but when I have tried to squeeze it in you all have been either "overburdened", "overpulluped", "playing with your balls too much", or just generally beaten up a little bit. I lie the way this looks...a solid inclusive buy-in, … Continue reading Every Week Needs A Hero…
CrossFit Pickering Fall Houseleague
Hope this works...tried to load these as links. First one is a PDF and Second one is a Word Doc. Just a brief explanation of how the Fall Houseleague works. Registration is Open now. I will place the REEBOK SHOEBOX at the shop in the morning, Friday, August 18th. It would be great to know … Continue reading CrossFit Pickering Fall Houseleague
Recovery Thursday
https://youtu.be/FSSDLDhbacc Great little video here from Joe DeFranco, who keeps popping up in my research. None of his work is revolutionary but it forms a nice little mobility warmup that we are going to run through this morning AS A GROUP. Below is the cheat sheet, I'll try to remember to bring this in and … Continue reading Recovery Thursday
The Ghost
If you didn't know it, our very own Khaleesi Marta will be celebrating a birthday later this week. Just the other day she was mentioning that she wanted everyone to enjoy her favourite WOD, The Ghost before she went away for the weekend. So here it is. This WOD was developed for a WBC Championship … Continue reading The Ghost
The Girls are back…well Diane is…
After spending some time on core work today, we'll revisit Diane. Diane is a fave from way back...in that simple 21-15-9 format, this couplet is sure to challenge. For all of the naysayers who say "you can't get cardio exercise from lifting" I'd say to them..."have you met Diane?" Be sure to scan bak hough … Continue reading The Girls are back…well Diane is…
EMOM and a BODYWEIGHT WOD
Did this little WOD in Chicago a couple of weeks back...sneaks up on you pretty quick. Housekeeping notes for this week...watch the blackboard for the FALL HOUSELEAGUE beginning September 14th. Expanded from last year and WAY FUN! It doesn't matter if you are scaled, RX, or a boot camper...everyone is welcome! There will be … Continue reading EMOM and a BODYWEIGHT WOD
Best WOD of The 2017 Games
Well, watching it was, I don't know about doing it... Muscle Up Clean Ladder - 8 rounds with a 20 minute Cap 4 Muscle Ups 2 Cleans - can be power, can be squat After performing 4 muscle ups, athlete proceeds to bar and completes 2 cleans athlete then returns to the muscle ups, and … Continue reading Best WOD of The 2017 Games
Post Buffett WOD
So what does this mean to you? Be on time. Warm up will be brisk and minimal. Listen Understand...that Coachy went to see the king, Jimmy Buffett last night. 'nuff said! Triple Threat - 50 minute cap. 3k Row 300 DUBS (today only - 600 singles) 3 mile run (six complete laps of the building) … Continue reading Post Buffett WOD
