** Movember team currently has raised $3745 - awesome.  Go HERE to donate to the team our team of 32 mobros

CrossFit WOD 2011-10-07

Rest Day for the Tiggers

WARM-UP- Coaches choice - Synergy w/u, DB hang cleans and HSPU’s

A. “Santiago”

-a- there will be some major scaling involved in this one.   Santiago is 18 25/35#DB hang cleans, 18 pull-ups, 10 95/135# power cleans, 10 HSPU’s - 7 RFT.  Scale reps to 15 and 8 and scale rounds to 5-6-7.   Scale loads as normal.  This is a tough one to judge - max time cap 30 min.  It did take most of us more than 30 minutes yesterday at the Tiggers double day, but i would like it scaled to a much more realistic time - so cut rounds and reps properly.

COMP TIGGERS - volume work

CrossFit WOD 2011-10-08

WARM-UP- Coaches choice - Synergy w/u,  hang cleans

A. Hang clean doubles (t) – 10 min

B1. Back squat 6 x 4 – every 3 min

B2. C2B Pull-ups (supinated) 6 x 4 – 30sec after a1.

C. KBS 4 x 30 – every 3 min

-a- work to a moderate/heavy load

-b1- Patient method or comp tiggers 1×2@70%, 1×2@75%, 1×2@ 90%, 1X1 @95%, 2×2@100%

-b2- either up in reps or down in bands

-c- unbroken

COMP TIGGERS DOUBLE DAY

A. “Cindy” - I want to see what you can do guys.

YIN YOGA TONIGHT AT 8:00pm

CrossFit WOD 2011-11-09

Weightlifting class at 5:30pm - canceled

WARM-UP- Coaches choice - Synergy w/u,  MU discussions

A. Muscle-up turn overs (T) – 3 x 1 min

B. Press cluster 4 x 3.1.1.1 – every 4 min

C. 3K row for time

-a- on toes or a flat foot - complete 1 min of tight MU turn overs on rings.  Keep thumb stuck to the body and end in a deep dip.

-b- last week - next week we re-test -

-c- good luck - coaches talk about proper pacing

CrossFit WOD 2011-11-10

WARM-UP- Coaches choice - Synergy w/u, clean pulls

A. 6 Clean pulls, 15 pull-ups, 35 sec airdyne or row – Every 8 min x 4-5 rounds

-a- Cleans should be at max clean load or 5-10% above. pull-ups are unbroken and alternate aridyne and row each round.

COMP TIGGERS DOUBLE DAY

A. Back squat 6 x 4 – every 3 min

B. 5 MU’s, 5 125/185# power cleans - 6 rounds for time

-a-loading - same old 70,75,80% (last one)

-b- scale load on p. cleans to nearly unbroken on at least the first 3-4 rounds.  MU scaled to double false grip pull-ups or a couple MU’s and the remaining in pull-ups - keep up a good pace.

CrossFit WOD 2011-11-11

UPDATED - Gym closed for stat holiday

CrossFit WOD 2011-11-12

WARM-UP- Coaches choice - Synergy wu,

A. 4 Back squats, 8 heavy DB push press, 30sec burpees – every 8 min x 6 rounds

-a-last Saturday wod like this - patient method or Loading of 1×2@70%, 1×2@75%, 1×1@90%, 1×1@95%, 2×1@105%.  Go for a PR on any one of the last few (do not keep strictly to the % numbers - find a max effort.

CrossFit WOD 2011-11-13

Surprise Group Workout

Tiggers double day workout at 1:30

A. “Linda” - looking forward to it.

Good evening all,

As you know, the month of Movember is upon us.   I need your help to win the fundraising battle with Mr. Dale Hopkins.  The following link makes it easy to help, and as an added bonus, it will automatically email you a tax receipt:

http://ca.movember.com/mospace/674878/

I’m currently at $0 and need a bit of help, and any help you can give me is appreciated

Thanks,
- Chad “Theman” Benko

Heads up to all members that tomorrow morning Lululemon will be coming through the gym for a quick workout at 9:30am.  They are supporting a North American wide campaign “Celebrate the Great 8″ - the 8 being their local ambassadors.

So at the 9:30 class tomorrow morning a group of Lemons are coming to take in the class as they make their way around the city participating in various clubs and yoga studios offerings.

If you would like to work out with the lemons - show up at 9:30 tomorrow or to learn more about their ambassadors go HERE and their celebrate the great 8 campaign go tot he Lululemon Saskatoon facebook page.

Movember Rules

One: Each Mo Bro must begin the 1st of Movember with a clean shaven face
Two: For the entire month of Movember each Mo Bro must grow and groom a mustache
Three: There is to be no joining of the Mo to your side burns (That’s considered to be a beard)
Four: There is to be no joining of the handlebars to your chin (That’s considered to be a goatee)
Five: Each Mo Bro must conduct himself like a true country gentleman

** Alright so some big changes to the program this week - in a run up to December 3rd in Moose Jaw we will be dialing things up a bit int eh next few weeks and then peaking (very quickly) for the competition.

**Also the days of training are changing as well (for most) New days are Tues-Saturday.  Volume work can be done on Monday and Sunday will be the group day.  This will allow for better recovery coming into the week.  Of course if this does not work for you - stay with the other lay out (M-F).

**On all clean and snatch complexes - you must squat the load. Power clean then squat if necessary - try to flow right into it rather than stand, set, squat.

Week #5 - Day #1

A. 4 position snatch DL + hang snatch (t) – 10 min

B. Snatch clusters x 3 @ 80-85%

C. Snatch Pulls clusters x 2 @ 90-107%

D. Snatch Deadlift clusters x 1 (7 rep) @ 100-117%

E. Back squat – every 3 min (Bulgarian intensity)

Week #5 - Day #2

A. Clean and jerk (t) – 10 min

B. Clean and jerk clusters x 3 @ 77-82@

C. Clean pulls clusters x 2 @ 90-107%

D. Clean deadlift clusters x 1 (7 rep) @ 100-117%

E. 5 Fat bar press, 10 burpees, 150m row – every 9 min x 2-3 rounds

Week #5 - Day #3

A. Snatch balance (t) – 5 min

B. Snatch (t) – 5 min

C. Snatch clusters x 3 @ 80-85%

D. Snatch pulls clusters x 2 @ 90-107%

E. Back squats – every 3 min

Week #5 - Day #4

A. Jerk balance (t) – 5-6 min

B. Clean clusters x 3 @ 77-82%

C. Jerk from blocks clusters x 3 @ 80-87%

D. Volume work #2 (done at double day or after workout)

Week #5- Day #5

A. Hang snatch (t) – 10 min

B. Snatch pulls clusters x 3 @ 90-107%

C. Clean pulls clusters x 3 @ 90-107%

D. Snatch deadlift clusters x 2 @ 100-117%

E. Back squats – every 3 min

Week #5 - Day #6

- optional Sunday Group Aerobic workout

What is a cluster - This week clusters are performed as follows;

- rest 45sec between reps and sets are done every 6 min. Each cluster is 5 reps unless otherwise noted and done for the desired number or sets.  This means perform 5 reps/set at the same load (every 45sec) and then rest the remainder of the 6 min given.  Increase or decrease the load as necessary for the next set, but try to keep loads between the percentages given.  First week on new percentages so play with it a bit. Percentages are based off of your goal snatch and clean and jerk for competition.  So if you were planning on hitting a 100kg snatch and a 120kg clean and jerk the percentages for the lifts are based off of that number.  Back squats are still based off of your max squat (finishing the Bulgarian intensity program).

- One set would look like this - stop watch starts - 0sec=lift, 45sec=lift, 1:30=lift, 2:15=lift, 3:00=lift - then rest for the remainder of the 6 min circuit - repeat for desired number of sets.