Maxwell with her barbell.  I hope to see more of Maxwell and Guilliman now that they both have their drivers licences and new cars!

a1. Seated DB Press 5 x 8 @ 3010

b1.

4 gym width sprints

8 16/24kg KBS

5 burpees

AMRAP in 3 min

rest 3 min

3 rounds for time

- DB press - work to a max 8 rep press from a seated position, maintain the tempo

- b1. - work to get as many rounds and reps as possible in 3 min and rest the exact same time (1:1).  Complete 3 rounds and attempt to maintain score.

Keith ‘the natural’ perry

“Canadian crippler”

30 pull-ups

15 155/225# DL

500m row

30 push-ups

15 85/135# Push Jerk

30 squats

15 85/135# Front squats

500m row

15 155/225# DL

30 pull-ups

For time

- wod - this was the last workout of the Central Canadian Sectional Qualifiers that our athletes competed in.  Matt completed the workout in 14:45, Tron, 20′ish min, and Stoughton in 19:15′ish’ (with a fat bar pull-up) - try to match these times guys.  The only change is the run to a row (400m run to a 500m row)

Buglas upside down in the HSPU.

sandbag shouldering 5 x 7 (l/r) - rest as needed

20 toes to bar
50 sit-ups
3 rounds for time

- toes to bar - will be scaled to KTE and n-ups, practicing this skill is still necessary to advance as an athlete within crossfit and in general as it becomes just one more skill in your arsenal or skills and one more skill learned to potentially strengthen and improve upon others.  I hope that makes sense, as i believe skill development across broad modalities to be an important aspect of any true fitness program.  These skills become transferable to all other facets of the physical culture.

- sit-ups - non anchored

a1. Touch and go Deadlift 5 x 15 - rest 2 min
- work to heavy unbroken set (form counts)

a2.HSPU negatives 5 x 3-5 - rest 1 min

- Deadlift - weight is to be built up while maintaining perfect mechanics, which will be very tough for the number of reps involved

- HSPU - those that have learned to use the new “wall mount system” this is your opportunity to use it.  Otherwise use your regular scaling, but slow your tempo down.

For those interested in the performance of our athletes at the sectional qualifiers please take a look at this page - http://scores2010.crossfit.com/scoring/central-canada

Stoughton, Matt, and Jason all have done very well so far - take a look at the overall standards to see how everyone did in each workout.

Rest Day for unlimited

a1. TGU singles (10 min) - work to a heavy set

b1.
12 DB PP with 8-12% 1RM BS
12 gym width sprints
AMRAP in 12 min

- TGU - you may attempt a mac single with a DB, KB, BB, person, sandbag, etc

- DB PP - sclae to % that allows for unbroken sets, for those with a higher training age, experience, skill, a higher % will be impossible ina  broken set where as a beginner or lower training age athlete will be able to handle a higher % relative to their max.

- sprints - agiltiy dots to platform