Blog Archive

Alright folks, it’s the weekend. Hopefully you’ve survived thus far. It’s time to practice our overhead squats.

Saturday

Warm-up: Hip mobility drills

Technique: Overhead squat (3,3,2,2,1,1)

Workout: Nancy

5 rounds for time

400m run

15 OHS (65lbs/95lbs)

EXTRA: If you are trying to improve your push-ups, then its time for another round of tabata push-ups

Sunday

Make up day! If you haven’t done “Tabata This” then it should be your first choice. If you’ve already done it then take your pick.

-Kermit

I hope everyone got a chance to work on their parkour and gymnastics moves yesterday because today is all about heavy lifts. Continuing our work on deadlifts, we will also take this opportunity to test our bench press.

Warm-up: 1 rope climb, 20 mountain climbers, 10 turkish get-ups (choose your own weight) x 2

Technique: Review proper technique for deadlift and bench press

Workout: Deadlifts (5,5,5,5,5) & Bench Press (3,3,3,3,3) – Alternate between these two movements, that is, do one set of deadlifts and then a set of bench presses before returning to deadlifts. Also, be sure to take enough rest time between sets. This workout will require sharing of the bars and weights. Coaches please go over the spotting technique for bench press before the workout begins. Your score is your max 3 rep bench press.

- Kermsquad

Think you can match these hard core parkour skills…

Warm-up: Parkour movements, e.g. bear crawl, crab walk, inch worm, alligator crawl, donkey kicks etc.

Technique: Starting small work on some spider walk holds, i.e. start facing away from the wall, bend over and walk your feet up the wall as you walk your hands towards the wall. Aim to have only your nose and toes touching the wall. If this is easy for you try to balance yourself in a handstand position by gently kicking your feet off the wall so your entire body weight is balanced over your hands.

From there work on free standing handstands with a partner providing minimal spotting. Spotters make sure your partner is in a straight line from wrist to ankles (no arch in the back!). Tips when doing free standing handstands:
-use your fingers to help balance in a handstand position
-try to make your body as tall as possible which will reduce any arch in the lower back
-think about keeping your core engaged and squeeze your ass cheeks together like you’re trying to hang onto a $100 bill

Since I apparently decimated everyone with the last two workouts by killing the legs, hands and chest trifecta I needed to find a workout to try and redeem myself and that didn’t further punish you…too much.

Workout: “Annie”
50, 40, 30, 20, 10
Double unders
Ab-mat sit-ups

- Kerms

Hope everyone enjoyed Tabata This, now it’s time for Quarter Gone Bad. But first a little tour of Training Fx brought to you by No No (formerly No Tone).

What is Training Fx?

Warm-up: 30 double unders, 10 wall balls, 7 box jumps x 3

Technique: Heavy Thrusters, work up to a one rep max and make sure you adjust the weight accordingly for the workout.

Now onto the main event.

Workout: Quarter Gone Bad (in case you couldn’t guess, there is nothing good about semi-crossed eyes – damn you Kojira)

5 rounds of:

15 sec thrusters (135lb/95lb)
45 sec rest
15 sec weighted pullups (50lb/20lb)
45 sec rest
15 sec burpees
45 sec rest

Score is total number of reps.

-Kermie

Question: What is your most despised movement, otherwise known as your goat? You may have more than one, popular answers are double unders, burpees, handstand push-ups etc. For me it was the wallball! I maintain that this movement is cruel to the shorties, but eventually I got better at it. I didn’t run away from workouts like Karen and Kelly…until they introduced the 14 lbs ball and wallballs were my goat once again. However, after completing Cindy on Sunday I decided to add another movement to my goat list – the push-up! After round 3 my push-ups dropped off dramatically and my final score was what I consider to be sub-par. So, I asked my coach T-Bear what should I do? Many of you are probably familiar with the 100 push-up challenge but Bear had a more practical suggestion Tabata push-ups twice a week. I’m going to give it a try for four weeks and then redo Cindy to see if I can get a better result.  For those of you who have push-ups on your goat list I suggest you give it a try too. For tomorrow I have incorporated Tabata push-ups into the workout.

Warm-up: 200m run, 10 d-ball slams, 10 toes to bar x 3

Technique: Back squat 3,3,3,3

Workout: Tabata This

Tabata Squats
1 minute rest
Tabata Pull Ups
1 minute rest
Tabata Push Ups
1 minute rest
Tabata Sit Ups
1 minute rest
Tabata Row (cal)
Your score is the total of the five Tabatas.

Happy Easter – hugs and kisses Keegan and Smudge!!

Reminder – this weekend’s schedule is the following:

Good Friday – 7am, 11am, 5pm
Saturday – 10am (NOTE: there is no 11am class this week)
Easter Sunday – CLOSED
Easter Monday – 7am, 11am, 4pm, 6pm

Now onto business.

Friday

For all of you craving an old fashioned grinder workout here it is.

Workout: Murph

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

The pull-ups, push-ups, and squats can be done in any order.

Saturday

Technique: Handstand and handstand walking, practice against the wall, with a spotter or on your own.

I promised lots of d-balls this week and many of you have not experienced the original Hockey Night in Canada, so enjoy!

Workout: Hockey Night In Canada

10 rounds
30 seconds wallballs
30 seconds dballs
2 minute rest

-Kermalicious

Last week was widow makers, this week we are going to work on our front squat. A good, strong front squat is essential for developing your clean.

Technique: 5 x 10 Front squat

Remember to rack the bar on your shoulders, letting your skeleton take the majority of the weight. Keep your elbows high and your chest proud and remember to breathe properly i.e. do not exhale at the bottom of your squat. Your chest will cave and the bar will travel forward forcing you onto your toes.

Workout: Quickie

4 rounds
10 kb swings
10 toes to bar
10 box jumps

Your score will be your max set of 10 front squats.

Now, here is something interesting that I found. Remember this guy?

It is none other than American swimmer Michael Phelps, who has, overall, won 16 Olympic medals—six gold and two bronze at Athens in 2004, and eight gold at Beijing in 2008 and is soon to be competing at London in 2012. Pretty incredible. Even more incredible is the diet of this Olympian. Check it out.

Crazy!

- Kermatron

March Gold Stars go to…

Sebastian Albrecht 22
Marlaena Poss 19
Alex Ianchici 18
Ben Poss 18
Kathryn Hargreaves 18
Mil Manojlovic 18
Shiva Shirazi-Kia 17
Vincent McCurley 17
Carl Stewart 16
Doreen Walmsley 16
Laura Mar 16
Landon Barretto 15
Amanda Pack 14
Jennine Stockall 14
Jenny Elizabeth Scott 14
Jill Meredith 14
Nathalie Maurer 14
Robert Beaupre 14
Bernard Leclair 13
Lindsay Farlow 13
Rachel Bowley13
Anthony McLaughlin 12
Cindy MacMillan 12
Dallas Hong 12
Dan Carey 12
David Poettcker 12
Dennis Hummerston 12
Jordan Guindon 12
Michael Barahona 12
Mike Fransblow 12
Quin Siah 12
Ronja Runge 12
Scott Petley-Lyon Craig 12
Vicki Grover 12

Well done guys! Alright time for the workout of the day!

Workout: Kermit Gone Bad

3 rounds, 1 min per station with 1 minute between rounds – (think Fight Gone Bad)

KB bear crawl – 10m lengths(red/black – ladies/gentlemen)
Burpees
Glute-ham situps
Pullups
D-ball slams (12 lbs/20 lbs – ladies/gentlemen)
Double unders

- Kermie Sutra

Quick reminder this weekend is Easter weekend, so the school schedule has been adjusted to the following:

Good Friday – 7am, 11am, 5pm
Saturday – 10am (NOTE: there is no 11am class this week)
Easter Sunday – CLOSED
Easter Monday – 7am, 11am, 4pm, 6pm

Now, I won’t waste too much time talking about today’s workout. I am sure many of you know that it is one of my all time favourite workouts and I can never seem to resist including it in my programming week because it is such a good one. I am of course referring to Nasty Girls.

Technique: Review hang power clean technique and muscle-up progressions.

Workout: Nasty Girls

3 rounds for time
50 squats
7 muscle ups
10 hang power cleans (135 lbs/95 lbs)*

*The leaderboard has the women’s weight set at 85lbs. The official Nasty Girls workout is 95lbs prescribed. Hope everyone appreciates this workout as much as I do!

-Kermie

Hey everyone a shout out to Carl aka Carlito’s son McLelland aka MC. MC is a member of a hip-hop dance crew, FRESHH, who has made it to the semi-finals of the Canada’s Got Talent competition on CityTV.

The FRESHH crew, including MC, is competing on Monday, April 2nd in Toronto for a spot in the finals. It will be televised during prime time and the ability for the crew to advance to the finals is directly related to the number of votes they get from the television audience. As a result, there is a drive by all competitors to maximize the number of votes they get following their performance. This is a rare opportunity for a 15 year old!!

The FRESHH crew is experienced in high level competition having represented Canada twice in the World Hip Hop Championships, medalling once and making it to the finals the other time. They are good at what they do and are very entertaining.

Check out Canada’s Got Talent on Monday, April 2nd and if you like FRESHH – they would appreciate your vote! Check out the video and link below.

FRESHH Crew

www.freshgroove.biz/freshh.html

Technique: Snatch 2,2,2,1,1,1

Workout: “Slam and Snatch”

It has been too long that we have been without D-balls. So, now that we have them back I intend to make good use of them. Coaches, you may have to run a couple heats for this workout depending on class size.

21,15,9

D-ball slams (12 lbs/20 lbs)
Snatch – yes a power snatch is acceptable for this wod (75 lbs/105 lbs)

-Kermit