Crossfit Guelph Blog

Daily updates about everything Crossfit

September 24, 2017 Sunday Funday.

sunday

Warm Up: Animal walks.

Skill: Upside Down time.

Complex-Something that fits wiith your strength choice.

Strength: One that you are not currently doing.

Conditioning,

Circuit of,  3 rounds of, 45 seconds on 15 seconda off of:

Row

Squat

Ring Row

200 M run.

 

 

 

 

 

 

 

 

 

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Friday September 22, 2017

master-blaster

Happy Friday everyone. Coach Steve's favourite movement. Can you guess what it is?

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Thursday September 21, 2017

Jeff

Posture is a big deal. Here is Jeff before and after a postural reset.

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Wednesday September 20, 2017

the coolest guy in the world.

The coolest man in the world.

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Tuesday September 19, 2017

IMG_6030

"Mother's Dumplings" The closest I have come to finding a truly authenitc Taiwanese dumpling outside of there. 

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Monday September 18, 2017

IMG_5998

Last week of this cycle.  For some this might be good news, 

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Sunday September 17 2017

CrossFit Guelph

Warm Up:

Animal Walks

Circle Up:

KB Swings/BGBS, Push Up (hand release),Box Jumps

Strength:

Work on one yu are NOT currently doing.

Conditioning:

6 minutes

15 Swings+200M Run

5 minutes

10 Box Jumps+5 Burpees

4 minutes

5 T2B+ 5 Wall Ball

 

 

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Friday September 15, 2017

IMG_5979

Happy Friday! 

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Thursday September 14, 2017

luckyto-haveyu

Circuit Day.

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Wednesday September 13, 2017

bald_eagle-normal-closeup

Happy Hump Day. Why yes, I am an eagle. Have a pleasant day.

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Tuesday September 12, 2017

IMG_5834

Warm Up:

Agile 8

then as needed

Rack Position

T spine Roll

Ankles

Pigeon(:10)

Complex:

3 times through:

Muscle Clean

Front Squat

HP Clean Knees

HP Clean Thighs

Clean Pockets

Front Squat (:20)

Strength:

Clean to a heavy single then 8x1/5x1 @ 90%

Conditioning:

AMRAP 15 minutes of:

3 Clean x 70%

3  Burpees

3 Pull Ups

10 Swings

 

Add one to clean, burpee and pull ups each round.

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Happy Monday September 11, 2017

class

 Happy Monday everybody.

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Friday September 8th, 2017

IMG_5923

Don't worry, I'll clean it up.

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Thursday September 7 2017

images-1

 

See if you can figure out what the workout is.

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Happy Wednesday September 6th, 2017

Aranka

Thumbs up from Aranka!

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Tuesday September 5th, 2017

IMG_5792

Warm Up:

Animal Zoo Bear, inch worm, plus one.

Agile 8

2  min additional as needed. :12

Complex

3 rounds of:

5 Air Squats

10 Banded

Pause squats :20

Strength-Squat

Work to a heavy 5 or 8 then 3x8 or 4x5 x 85% :40

Conditioning:

Stations 3 rounds

45 seconds each of:

Row

KB Swings

Wall Sit

Sit Ups

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Friday September 1st, 2017

20170901-040720

 We will be there on Sunday for anoher FUN day! See you there.

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Thursday August 31, 2017

Mobility-Mornings

Warm Up

Catalyst Part 1

Burger W/Ux 3

then as needed:

T spine Roll

Banded

OH Lat Stretch

Ankles Banded (:10)

Complex:

3 times through:

Muscle Snatch

Snatch Balance

HPS Knees

HPS Thighs

Snatch Pockets

OHS (:20)

Strength:

Work to a heavy single then 8x1@ 80%

Conditioning:

14 min of:

12 Wall Ball

2  Push Ups

10 RIng Rows

1 HSPU

 

Each round add two push ups and one HSPU

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Wednesday August 30, 2017

Mobility-Mornings

Happy Hump day. 

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Tuesday August 29, 2017

IMG_5765

A very pretty line from Kora. Kora will be joining our 6 am class next week. 

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