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.

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

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.

I thought you might find this interesting - some dudes coming up with a new sport of walking on water.

Level 1 WOD Back Squat 444 - rest 90 sec 222 - rest 3 min - work up to max effort ext rot x 8 powell raise x8 * Watch video in comments for finisher * Powell raise - will not be using ball, but you get the picture

Level 2 WOD Back squat 3 @70% 1RM 3 @ 80% 1RM 90% 1RM for reps -rest 3 min - use true 1RM ext rot x 8 powell raise x8 *Watch video in comments * Seated external rotation example

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