Thursday, April 11, 2019

Hello all and happy Thursday!

Thoughts today on the way to my badminton meet with Cardigan Consolidated was:

Consistency > Everything Else.

No matter what you are doing, consistency is the key to success. Whether that be with mindset, training, sleep habits, eating, or doing well in life. It is better to stay steady with your habits than to have these amazing peaks and crashing lows. Just my thoughts for the day.

Hope it is a good one!

CrossFit - 6/12/330/430/530/630


5min EMOM

2 Hang Power Cleans

5min EMOM

1 Power Clean

This is a build up for the workout. Just work up in weight and work on your efficiency in each movement.


100 DU’s/200 SU’s/90secs DU purposeful practice

30 Burpees

30 Power Cleans (155/105) (115/75) (75/55)

30 Burpees

100 DU’s/200 SU’s/90secs DU purposeful practice

LiveFit - 9am


5 Rounds

30sec Knee Tuck Hang

30sec Plank

30sec Max Situps

30sec Rest


15min AMRAP

10 Shuttle Runs

10 Burpees

200m Row

20 Squats

PrimeTimers - 10am

Skill Review

Squat to object x 5reps x 3sets

Ring Row x 5reps x 3sets

After a warmup we’ll work on these two skills alternating back and forth.

The focus here is to work on getting up off a chair and back down again or any seat.

And the focus on the ring rows is how to pull yourself up off the ground.

New Skills

Bike x 30secs x 2sets

Ski Erg x 30secs x 2sets

We’ll learn how to use these two machines to help with your movement and efficiency in movement outside the gym.

We will focus on proper mechanics and posture.


3 complete sets or maximum 12 minutes of work

2min Row/Bike/Ski

5-7 Squat to Stand

5-7 Ring Row

5-7 Pushup off bar or wall

Adaptive - 11am


15min AMRAP

20 Shuttle Wheels

20 DB Clean & Jerks (5 per arm at a time - 10 per arm total)

20 Ball Slams

ME metre row with remaining time


3 Sets

8 Box Dips

2-4 BB Clean & Jerks

CrossFit 101 - 730pm


10min EMOM

2 Hang Power Cleans

We will learn how to efficiently move a barbell from the ground to the hips (deadlift).

And then from there how to efficiently from our hips to our shoulders.

Build up in weight as you see fit. The goal here is to maximize the power in our hips


4mins on - 4mins off x 2 rounds

60secs Skipping (purposeful practice) or 150 SU’s

20 DB Clean & Jerks (10 per arm - alternate at 5)

10 Burpees

ME Shuttle Runs in remaining time

- Team 782