MERRY CHRISTMAS AND HAPPY NEW YEAR!

I hope everyone had a very Merry Christmas and has a great New Year. We will see you all in January!

(reminder that we are closed this week and resume normal classes January 3rd)

101224 - An Elf's Work Is Never Done

WOD
An Elf's Work Is Never Done
4000lbs from Ground to Overhead Anyhow
200 Med Ball Over the Bar (20/14 8' bar)
300 One Arm KB Swings (Russian style)

*Work can be divided up anyway you want.

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101223 - 12 Days of Christmas

WOD
12 Days of Christmas
1 Clean and Jerk (135/95)
2 Knees to Elbows
3 Burpees
4 KB Swings (24kg/16kg)
5 Pull-ups
6 Push-ups
7 Sit-ups
8 Squats
9 DB Thrusters (40/25)
10 Double Unders
11 Box Jumps
12 Med Ball Cleans

Perform this work out just like the song. 1 C&J, 2 K2E + 1 C&J, 3 Burpees + 2 K2E + 1 C&J, 4 KB Swings + 3 Burpees + 2 K2E + 1 C&J... and so on.

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101222 - The Grinch

WOD
The Grinch
5 rounds of:
200' Bear Crawl
5 Ledge Shimmies
10 Deadlifts (225/155)
20 Wall Ball

*Ledge Shimmies - Hanging off of a pull-up bar Hand shimmy for 3 meters (1 rep)

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101221

WOD
AMRAP in 20 minutes of:
5 Overhead Squats (95/65)
10 Ring Dips
20 Double Unders

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Holiday Hours

A reminder of our Holiday hours:

December 24th - 9:30am class only

December 25th - January 1st - CLOSED

January 3rd - Return to normal Hours

101220 - "Erin"

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afganistan. He is survived by his wife Nicole and his daughter Zarine.

WOD
"Erin"
15 DB Split Cleans (40/25)
21 Pull-ups

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101218

WOD
30-20-10
Med Ball Cleans
KB Swings (24kg/16kg)
Push-ups
Sumo Deadlift High Pull (95/65)

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101217

WOD
AMRAP in 20 minutes of:
3 Push Press
6 Pull-ups
9 Box Jump

You determine your load and box jump height.

Jesse French 17rnds (185lbs, 30" Box Jump)

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And just in case I haven't made it abundantly clear at this point, here is some more evidence that lifting heavy weights for women won't make them musclebound and manly as well as indisputable evidence that strong girls are hot!

Sibel Ozkan of Turkey, an incredibly beautiful woman, easily snatches 87kg (191.4lbs) at a body weight of 47.71kg (104.96lbs)



And here we have Marzena Karpinska of Poland Clean and Jerking 96kgs (211.2lbs) at a body weight of 47.88kg (105.33lbs)

101216

WOD
4 Rounds of:
15 One Arm DB Thrusters (40/25)
50' One Arm Overhead Walking Lunges (40/25)
5 Turkish Get-ups (40/25)

-Complete a whole round using the same arm.
-Switch arms each round

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101215

WOD
3 Rounds of:
30 Double Unders
15 KB Snatch (24kg/16kg)
15 Knees to Elbows
30 Double Unders
15 KB Snatch (24kg/16kg)
15 Knees to Elbows

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Here is an example of a Squat Jerk for all the people who were at our Olympic lifting session last night. I couldn't find the Chinese lifters so this is Kendrick Farris a US lifter who uses the squat jerk as well.

101214

WOD
AMRAP in 12 minutes of:
3 Deadlifts (135/95)
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Press (135/95)

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A reminder that weightlifting is back on tonight from 7-8.

101213 - "Ramstein"

WOD
"The Ramstein"
500m Row
25 Pull-ups
20 KB Swings (24kg/16kg)
15 Overhead Squats (65/45)
10 Burpees
400m Run
10 Burpees
15 Overhead Squats
20 KB Swings
25 Pull-ups
500m Row

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Compare to 100614

A little monday morning motivation

101211 - "Helen"

WOD

"Helen"

3 Rounds of:

400m Run

21 KB Swings (24kg/16kg)

12 Pull-ups

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Compare to 100918

101210

WOD
5 rounds of:
5 Clean and Jerks (155/100)
10 Pull-ups

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101209

*Big John grinding it out.

WOD

3 Rounds of:

15 DB Thursters (45/30)

100' Overhead Walking Lunges (45/25)

20 Box Jump

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101208 - "The Chief"

WOD

"The Chief"

5 rounds of:

AMRAP in 3 minutes

3 Power Cleans (135/95)

6 Push-ups

9 Squats

1 minute rest between rounds

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101207

WOD

21-18-15-12-9-6-3

Knees to Elbows

Burpees

Squats

----------------------

50 Double Unders

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101204

WOD
10,9,8,7,6,5,4,3,2,1
Clean and Jerk (135/95)
100m Run Between rounds

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compare to 100724

101203 - "Cindy"

WOD

"Cindy"

AMRAP in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

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Compare to 100722

101202

WOD
5 Rounds of:
5 Deadlifts (275/185)
10 Burpees

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Jesse was talking about this video last night and I got to thinking about Kyra so I thought I'd repost this video.

101201

A big farewell to Dave "supermodel" Banks. Dave is moving back to Toronto after leaving the military to be with his girlfriend and look for work. Have a great and safe trip home and best of luck in your future endeavours. It was awesome having you as a part of our gym and you will be greatly missed.

ALSO

A huge congratulations to Ed LaFleur (our weightlifting coach)!! He is receiving an award for his dedication and commitment to coaching from Sport BC! Way to go Ed we are all very excited for you!

WOD
AMRAP in 15 minutes of:
5 Overhead Squats (95/65)
10 Knees to Elbows
15 KB Swings (24kg/16kg)

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