Monthly Archives: July 2014

Thursday, July 31 Gym Open @ 6:15 am

STRENGTH: Push Press 2 sets of with bar 1 set of 5 @ 50% of your 1 rep max (1 RM) 1 set of 3 @ 60% 1 set of 2 reps @ 70% 5 sets of 5 reps @ … Continue reading

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Wednesday, July 30 Gym open @ 3:00 pm NOTE time change

STRENGTH: Squats: 1 set of 5 reps @ 45 lb bar 1 set of 5 reps @ 100 lbs 1 set of 3 reps @ 40% of your 1 rep Max plus 5 pounds from last week 1 set of … Continue reading

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Tuesday, July 29 Gym Open @ 3:30 pm

STRENGTH: 10 sets of 3 reps of Bench Press @ 80-85% Met-Con WOD: 100 Single Skips 25 Kbell Swings 100 double-unders 25 Kbell swings 100 crossovers 25 kbell swings 100 backward skips 25 kbell swings ¬†(from Catalyst Fitness)    

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Monday, July 28 Gym Open @ 5:20 pm

  This sums up my thoughts on the big picture of fitness and education! It is written¬† by Chris Cooper from Catalyst Fitness in Sault. Ste. Marie. He is a genius! http://www.catalystgym.com/inspiration-part/ STRENGTH: Add 5 pounds to all of your … Continue reading

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Monday, July 21 Gym is closed:(

Hey, folks! Remember that the gym is closed while I am away in California. The CrossFit Games start at the end of the week. Go to CrossFit.com for details on how to live stream. STRENGTH: Add 5 pounds to all … Continue reading

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Wednesday, July 16

STRENGTH: Squats: 1 set of 5 reps @ 45 lb bar 1 set of 5 reps @ 100 lbs 1 set of 3 reps @ 40% of your 1 rep Max plus 5 pounds from last week 1 set of … Continue reading

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Monday, July 14 Gym Open @ 5:20 pm

Well, after discussion with a few members, we are going to continue with the Texas Method Squat program (a few of us are doing it three times a week anyway) in our class The benefits are obvious (witness Joanne Stuart … Continue reading

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