Crossfit Guelph

Updates:

Dylon(with an o) seems to have found his way back. The boys a monster in waiting and with Austin and Steven  it should make for some fun times.  Congrats to Erika on three new Pr’s this morning.  175 #dead, 110B/S,and 60# shoulder press. Awesome stuff!

Albert, after much effort is now solidly at the 5 pull up mark. F%$#^*n way to go Al!

Veronica, a former co worker of Traceys  has settled in nicely. She is one of those people with a natural overhead squat. She is also fun as all get out and seems to like the kool aid.

See everyone tonight for the total. I’m excited, this is going to be a blast.

Mac, awesome job with Fran. Can’t wait to hear some stories.

CossFit Total:

Shoulder Press

Back Squat

Dead Lift

Three efforts at each to reach a max then add em up and there ya go.

Skill Day!

Work on:  Deadlifts, Back Squats and Shoulder Press

Prep for the total!

Austin and Dylan both got 6 DUs in the WOD today

Dylan climbed the rope – hands only on monday

Austin made it today!

Erica has 3 new PRs after thursday’s skill day:  60# Shoulder Press, 110# Back Squat, and 175# Deadlift. Awesome work!

Lots more to come!

21 15 9

200M run

21 x Burpees, D/U’s, 150# Dead lift

200Mrun

15 x Burpees, D/U’s, 150# Dead lift

200 M Run

9 x Burpees, D/U’s, 150# Dead lift.

200 M Run

4 rounds for time of:

• 21 squat jumps
• 21 front squats (95#/65#)
• 3 muscle-ups ( if you cant do muscle ups do 4 dips & 4 pull ups)
• 400m run

Four rounds for time of:

2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Rest Day

Skill Day

Work the things you suck at!

In all the excitement of getting Tracey back from her excursion west I forgot to make an announcement. Congratulations Tracey on your certification and welcome aboard as an official level one CrossFit trainer! The more the merrier. Mac will be joining the ranks soon.

The Bear

Clean to front squat to overhead to back squat to overhead.

Repeat till failure.

Boys 115 Girls 75