Hey gang,

We will haev more info to come soon, but we are planning a competition readiness seminar next Saturday for all athletes who wish to learn more about;

Pre/post workout nutrition

Recovery and rest from workouts

Proper warm-up protocols

The talk will revolve around competition, but also include a lot of info for everyday CrossFitters.  Since the talk will apply to everyone it will be open for everyone to attend.

More info to come, but just keep the afternoon open if this sounds like something you would be interested in.

Hey people get to the blog http://www.prairiecrossfitchallenge.blogspot.com and get all the updated info on the challenge and some of the  “hints” on movements and workouts that we will be providing over the next couple of weeks.

We are stoked for the event and stoked to have it grow to the heights we know it can - lets have a good time.

Chad

Check out this really awesome video that Sherry Clark from Global news put together for the evening newscast.  Sherry took part in the August Rotary park bootcamp with her friend Meghan and she came out with the camera crew to get a story on what we are doing.  Thanks Sherry.

Also a big thanks to the pretty boys Chris and Cory for helping out as well.

Check it out here.

Gang,

The next 2-3 Saturdays will be double training days for those that are competing in the challenge on September 18th.  By no means are these going to be required or necessary, but it is to your advantage as a trainee to start mentally as well as physically preparing for multiple events in one day.

This Saturday double day training;

All athletes planing on attending will need to attend the 10am class and then be back at CFS for 2pm.  The workout will not be announced until you get here and then you will be required to warm-up yourself and then be going by 2:20.  If you need to be here more than 20 minutes early to warm-up and prepare then by all means come early - otherwise the workout starts at 2:20pm exactly.  you will need to be ready to go.

Any questions please email me at chad@crossfitsaskatoon.ca

Big thanks to Carl Borg (CF Endurance coach/seminar leader) who cam out from New Port Beach California to lead a seminar on endurance training and running mechanics.  Everyone had a good time, learned a lot, and now have many more tools it the toolbox to take back to clients and members.  Great weekend - thanks Carl and thanks to all those who attended.

Run 400m
10 30/40# DB jerks 
20 30/40# double DB swings
4 rounds for time

- choose a set of DB for both the jerks and the swings (Russian).  The jerks can be done in any order, 10 total, with 5 right leg leading and 5 left leg leading.  The DB swings again are Russian swings.