31 Aug 2014
September = Month of Charlie Palmer
Thirty one days have gone by in the blink of an eye. This past month has been awesome with Chesty on the programing, the days getting shorter, the weather cooling off a bit and of course the Nutts cup! It has been truly a rad month and I’m looking forward to September!
This month I will be mashing some new with the old and dirty. I will roll out some slow endurance, some explosive lifting, as well as some classic metcon workouts.
Strength and skill development will be gymnastics and Olympic lifting based, as we’ll do a low rep and more movement focused with mobility work as prep. As for volume we’ll be throwing in emoms & amraps and you can bet your ass you’ll be running, squating, pressing, jumping & deadlifting.
All workouts will be measurable: time, weight, points, etc & if you’re an elite fire breathing fitness machine or just trying to shed the summer fun weight, the workouts will be scalable.
On this note, I wish you all a great month of September. I hope you enjoy the workouts.
Warmup: 6min
10 wall angels
20 sampson lunges
30 sec handstand
Skill: dive rolls & handstand walking
coaches get out the crash mat on one side of the room and lets jump dive tuck and roll.
Workout: gymnastics gone bad,
bar muscleups or c2b pullups
alternating pistols
rope climbs
HSPU or sub floor pushups (use plates)
rest
complete 4 rounds total, one minute at each station for total reps
28 Aug 2014
Double Reminder
One: Monthly Match tomorrow night. 6:15 p.m. Bring some drinks and hang out after. This is open to anyone! Expect a partner or team workout.
Two: Holiday Hours this weekend: Regular classes Saturday (10 am and 11 am). Sunday (10 am only). Labour Day Monday, we have two classes (10 am and 5 pm).
Enjoy your long weekend!
Friday
Preparation:
A) Coach Choice
B) 30 “3 Position” Band Good Mornings
Strength/Skill:
a) 10 minutes to find heavy single
b) 6 Minute EMOM (Subtract 50% from 1R)
2 Speed Deadlift
- Focus is on ROF (Rate-of-force) development
- Athletes should attempt to pull 2 fast singles
- These are NOT touch and go
Conditioning:
20 Minute Amrap
5 Handstand Push Ups
10 Russian Swings 2p/1.5p
15 Hollow Rocks
Saturday
Preparation:
Coach Choice
Conditioning:
“Frantasy Land”
In teams of 2 or 3, complete:
21-15-9
Thrusters 95/65
Pull Ups
21-15-9
Thrusters 115/75
Pull Ups
21-15-9
Thrusters 135/95
Pull Ups
27 Aug 2014
A new season is near
While it has been an amazing Vancouver summer, I’m excited for September to come. A new season always feels like a fresh start, a chance to reset, and to set new goals.
It is also a good time to set new fitness goals, and to get back into a regular routine for those of you who blew off coming in here a lot this summer in favour of the beach or a beer on a patio (understandably).
If you’re not sure what kind of new goals you should be aiming for, don’t hesitate to contact your coach! That’s what we’re here for. Meet up, do a refresher one-on-one personal training session, and come up with plan of attack to get your first pull-up or muscle-up.
Or as Tom says, “Join Comp team.”
If the top of your KB swing looks like this, you should DEFINITELY meet up for a refresher session with you coach.
Preparation:
A) Coach Choice
B) 2×10/10 Single Arm Band Press
Strength/Skill:
a) Split Jerk 5×2 (75-85%)
b) Front Squat 4×2
- Flawless = Crispy, clean, locked, money etc. No Failed Attempts.
- Twerking shoulders are a clear indicator of too heavy
Conditioning:
10 Minute Amrap
10 Ring Push Ups
25 Double Unders
- Double Under Scaling: 30sec of attempts or singles
Movement Penalty: Sketchy/Lazy Ring Push Ups = 10 Wallballs (accumulative)
27 Aug 2014
Monday September 1st – HOLIDAY HOURS
As you all know Monday September 1st is Labour Day
There will only be two classes running that day
10am and 5pm
Have a great long weekend
EVENTS AND WORKSHOPS
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What Weakness 101 is all about!
As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
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