Level 1 WOD Deadlifts 5 x 5 - work up to max Finish with; 400m sprint x 2 1 min rest between

Level 2 WOD Front Squats x 3 - work up to max

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200m run

15 135# Shoulder to overhead

5 rounds for time:

Today’s Thoughts:

Rob Corson, Elizabeth Corson, and Maya Wagner stopped by today for FGB - Rob is a trainer at OPT in Calgary and was one of the dudes who kicked my butt at the qualifiers.  It was very nice to have them stop by and check out our place. You guys are welcome here anytime. 

Sorry but i forgot to take a picture of everyone at CFS so the above pic is off of the OPT website.  Not th ebest picture, but I guess it will have to do.

Coaches Notes:  Please remember that Monday is the first day of the oly bias.  Also remember that the morning classes are required to come 15 minutes early to go through their own warm-up, level 2 - 5:45 and level 1 - 6:30.

Also next weekend we will hopefully be having a “Every second counts” party at CFS - everyone is welcome to come down.  It will be held after the last class and we will have a pot luck lunch as well.  So start planning your meals and you will need a lawn chair as well.  If you do not know what every second counts is check out the trailer here;

http://www.youtube.com/watch?v=fvtBiJ8aoHU

http://www.youtube.com/watch?v=_Ug8vYcSyYA&feature=related

http://www.youtube.com/watch?v=TaFMbPSJjPs

As long as shipping goes as planned then we will get together next Sunday, but i will keep you posted throughout the week.

“Fight Gone Bad”

Wall ball 14/20#

55/75# SDLHP

20″ box jumps

55/75# Push press

Row for calories

Rest

Complete as many reps/calories at each station as possible in one minute.  This makes for a five minute round with a one minute break between rounds - complete three rounds

Today’s Thoughts:

She is a big bitch - BathMatt suggested we paint the 40kg bell pink - so we did.  It looks a little red, but up close it is definitely pink.  Only real men wear pink and only real men swing/clean/snatch the pink bell.

Coaches Notes: Watch the video explaining fight gone bad before tomorrow;

http://video.google.com/videoplay?docid=1471175174570526588

10 95# Power Snatches

200m run

5 rounds for time:

Today’s Thoughts:

Just wanted to thank Matt and Ang for stopping by to complete mini “Eva” the other day - they both did quite well and it was nice to have Ang back for a day and nice to finally meet the man Matt.

Coaches Notes: Dale J posted a video that was on the one world blog yesterday, which got me thinking of my favourite one world video - here it is;

http://www.youtube.com/watch?v=R6H0i1RAdHk

Back Squats

(4 4 4) 2 2 2

-work up to max

Today’s Thoughts:

Pre workout, workout, past workout - great job on the end of the road wod today guys.  It was a lot of fun and we all hope you guys have a very good weekend - Congratulations.

Coaches Notes: check out these squats - Darlene Brander sent me this link - enjoy

I think the dog is doing better than the dude

http://www.youtube.com/watch?v=p88rFB33UJM&feature=related