Rest day for the Tiggers and everyone else as the gym is closed for the day.

Happy Canada Day all!

Here is a funny video from Dylan B. - he applied to be a contestant on the t.v show Wipeout and was required to send in a video of himself.  Check it out - I think it is hilarious.

Aint she a cutie - Santa Ana.

A1. FFE Split squats 4 x 10-12 @ 4010 – rest 60 sec

A2. Seated Good mornings 4 x 10 @ 4010 – rest 60 sec

A3. Single arm bent over raises 4 x 10 @ 4010 – rest 60 sec

- FFE split squats - will need to ensure proper scaling on these to attain proper form and depth.  Mechanical and consisteny are more important than intensity.

- seated good morning -  heavy load - not max

- Single arm bent over raises  - part of the structural balance series.

Hills vs. Hucul in the airdyne showdown.

The dust flew and words were tossed around until the group was forced to get between these two …. it was decided that there was only one true way to settle this battle- the 1 minute airdyne death sprint.

Dave post-workout.  This is a good looking Dave after a workout - he has been in much worse shape in the past.  It is not always necessary to be puking, not thinking clearly, and incapable of moving after a workout as many believe (there is a time and a place), workouts will hit people in different ways and to deeper depths - Dave has found these depths many times.  What was your worst experience?

AMRAP 95/135# bench press - rest 2 min
AMRAP row or airdyne bike for calories in 1 min - rest 2 min
5 rounds

- bench press - spotters available at all times - be safe please

- row/airdyne - for max calories in 1 min, for those looking for womething new the airdynes haev arrived give them a try and let me know what you think (bring on the pain train)

- Claire showed me this video yesterday and I think it is hilarious.  It is poking fun at crossiftters and our weird ways, but it is all in great fun.

Level 1 WOD Power Cleans - work to a heavy single Petranek Fit Test 500m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups For time *Beasting on the rower

Level 2 WOD Bench Press 5 @75% 1RM 3 @ 85% 1RM 1 @ 95% 1RM 1 @ 102-5% 1RM - rest 3 min - use true 1RM Power Elizabeth P.Clean 95/135# Ring Dips 21-15-9 For time *Beasting on the rower #2

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