Friday, July 17, 2015

Hi guys!

The sled pulls have been going well all day! Keep it up during the evening classes. 

For tomorrow we have a partner workout and then Saturday we have two events going on. There is the Cox and Palmer Fun Run at 8am. Here are the details. 

Cox & Palmer Fun Run - 5K/10K Run or Walk

Saturday, July 18 - Connaught Square (Richmond @ Pownal)

Registration: 8:00 am or pre-register online at ready2race.ca

Professional Stretch: 8:30 am to 8:45 am hosted by Sports Centre Physiotherapy

Race Time: 9:00 am - Cost: $15 individual, $30 family

Proceeds will be donated to the Canadian Cancer Society - PEI Division

As well we have the Hopper at CrossFit Moncton on Saturday and we have 10 of our athletes competing so if you are able to jump across the bridge for some CrossFit action that would be wonderful and they would love your support. 

Strength

Pullup Progressions

  •  
    • Partner Pullups or C2B Pullups or Chin over Bar Pullups x 3sets
    • Kipping Pullups or Ring Rows x 3 sets
      •  

With everyone at different progressions for this movement we want to individualize it as much as possible so we will be giving you 15 minutes to work through these progressions and build some strength in this movement. 

Conditioning

4 rounds each - alternating rounds with your partner

  • 10 Pullups or Ring Rows
  • 10 S2OH (95/65lbs) (115/75lbs) (155/110lbs)
  • 50 DU's

Partner A will do one full round and then partner B will do one full round until each person has completed 4 rounds. Try and go unbroken on each movement to get it done quickly, but efficiently. 

- Team 782