Manmakers

Happy Monday everyone. We got in a shit load more dumbbells on Friday and we are going to put those to use today. I love training with db and are's getting stolen last summer really put a dent in my plans when using them. Well now we have more than ever.

Tech:
Bench Press 6x5
WOD: 
5 rounds for time
10 manmakers 35/20*
30m overhead lunge 35/20
10 triple unders/50 double unders
* a manmakers is done with a dumbbell and you start with the dumbbells at your side and do a pushup followed by a squat clean thruster. The overhead lunge is done with one of the db you are using for the wod. There is also a 25min time cap on this workout.

Cardio Chipper to end the week

Our new toy. The Westside barbell inspired Rogue Reverse Hyper. This is supposed to do wonders for your posterior chain by increasing strength and range of motion in the same movement. It also is said to help those of us that deal with tight lower backs as it promotes blood flow to that area by elongating the spine through a weighted motion. Not ready to say if this thing really works or not but I'm two days in and I must say my back feels looser already. This will have benefit to everyone so get your asses on it pre and post class. I'll keep you posted on my progress with it.


WOD: 
20 Deadlifts 245/155
800m run
30 toes to bar
600m run
40 double unders
400m
50 box jumps 24"/20"
Post:
Reverse Hypers 3x12
GHD Situps 3x15

1/2 Cindy Leaderboard
Ladies:
1. Robyn 9.33
2. Ains 8.33
3. Hattie 4.33
Men:
1. Rick 12.33
2. Darren 11
3. Oz 10.33
4. Danimal 9.33
4. Knight Rider 9.33

Come on Canucks

Tech:
Max Clean and Jerk
Max two rep Overhead Squat
WOD: 
"1/2 Cindy"
Rounds in 10min:
5 pullups
10 pushups
15 squats

Rest Day / Make up Day

Open gym between 7-10am and 4:30-7:30. If you have done all three workouts this week and still want to come in the gym, I'll have you do some really light active recovery. Remember however that allowing your body to recover is a integral part of training and you are doing yourself a disservice if you don't let yourself rest.

If you missed the stairs yesterday, by all means do them but I won't be able to go with you as I have to man the gym.

Save on Foods Steps....w/t a twist

Great energy in todays classes. Thanks for that. For those of you who didn't see it, Big Dan (we need a knick name for him immediately) put up some big numbers today on the lifts. 405 back squat for 2 and the only reason he didn't go heavier is because we couldn't fit anymore weight on the bar with I think a 415 pound deadlift (might have been heavier) for 2. After that he put down a gym record 270lbs push press for two reps. Nice work big guy. Really excited to have you on the affiliate team for Calgary.

Yes that is Monkey at the Sectionals and no that isn't photoshoped. 

WOD: 
1 stair climb w/t D-ball 20/12
1 stair climb without D-ball 
rest 2min - repeat 3 times
* we will be driving to Save On Foods - and walking to the stairs - meet at the gym

Big Squats, Deadlift and Push Press

WOD: 
A1. Back Squat heavy double x5
A2. Deadlift heavy double x5, rest 2min
B. Push Press heavy double
C. 3x10 full back extension, rest as needed

Monday Leaderboard
Ladies:
1. Ains 231
2. Annie 224
3. Roe 206
4. Hattie 196
5. Karen 142
Men:
1. Bunches 235
2. Solo 207
3. Scott 196
3. Dan 196
5. Jaybay 160

Congrats to Scott, Annie and BB Guns

For adding their names to the list of those who have completed "The Lions". If you didn't get a chance to make it in on Saturday and you wanted to give the workout a try, you are welcome to anytime. I'll be happy to set it up for you. Its the signature workout/test for the gym and everyone should give it a shot at some point.

Tech:
Max Weighted Pullup
if you don't have a firm grasp on strict pullups then you will work on those. If you don't have a strict pullups than I will set you up your tech.
WOD: 
30 sec on, 30 sec off - repeat 5 times per exercise. You complete each exercise before you move onto the next.
Pullups
Thrusters 95/65
Burpees
Hang Power Cleans

You are going for total reps **note I have taken out ring dips.