Monthly Archives: September 2015

Wednesday, September 30 Gym Open @ 6:15am

Sleep is vital. And sleep quality is the single biggest predictor of longevity – more important than diet and/or exercise! And it is crucial for optimal metabolic function, hormonal balance and immunity. Want to help yourself prevent metabolic dyseregulation, metabolic … Continue reading

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Tuesday, September 29 Gym Open @ 6:20am

Rusty rips… PREPARATION: 2 minutes of banded glute activation 500m Row with heels down to ensure glute/hamstring activation 7 seated Box Jumps STRENGTH: Every 90 seconds for 12 minutes perform the following Complex: Snatch Grip Deadlift + Hang Power Snatch … Continue reading

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Monday, September 28 Gym Open @ 5:20pm

(courtesy of CrossFit Horsepower) PREPARATION: 2 rounds with the bar only of: 8 OHS  with rest in bottom for 5 seconds 6 Push Press from Behind the Neck STRENGTH: Back Squats as follows: 1 set of 10 reps @ 40% … Continue reading

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Friday, September 25, Gym Open @ 6:15am

PREPARATION: 2 rounds of: 10 DBell Bench Press 10 OHS “Always remember, it’s simply not an adventure worth telling if there aren’t any dragons.” – Sarah Ban Breathnach STRENGTH: 1 set of 10 Bench Press @ 40% 1 set of … Continue reading

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Thursday, September 24 Gym Open @ 6:15am

PREPARATION: 2 rounds of: 200m Row 10 Jumping Lunges 5 Inchworm Push Ups STRENGTH: 1 set of 8 reps of Deadlifts @ 40% of Max 1 set of 7 reps @ 60% 1 set of 6 reps @ 70% 5 … Continue reading

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Wednesday, September 23 Gym Open @ 6:20am

PREPARATION: Burgener Warm Up http://www.crossfitinvictus.com/blog/open-those-tight-shoulders-part-one/ STRENGTH: based on a workout from Outlaw North Every 90 seconds for 6 rounds of: Snatch Hi-Pull + Snatch+ OHS Met-Con WOD: 500m Row 40 Sit Ups 25 Deadlifts @ 135/95 400m Row 30 Sit … Continue reading

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Tuesday, September 22 Gym Open @ 6:20am

PREPARATION: Row 500m 3 rounds of: 10 Push Ups 10 Air squats 10 Sit Ups STRENGTH: Strict Press as follows: 1 set of 5 reps 1 set of 4 reps 1 set of 3 reps 1 set of 2 reps … Continue reading

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