340 Southgate Dr. unit 3
Guelph, Ontario N1G 4P5
Strength: Press Novice: 5-5-5 (add 5 lbs to last workout)
WOD: 12 Minute AMRAP
10 Power Snatch - 75/55lbs
I'll be around for the noon class today then after that it's off to the Canada East regionals for the CrossFit Games! I encourage anyone that can to come down to the International Centre near Pearson Airport and see the best Athletes in Canada do their thing!
Strength: Front Squat: Novice: 5-5-5 (add 5 lbs to last workout)
Intermediate: 5-3-1+ @ 75-85-95% of 1RM
3 Rounds for time of
21 KB swings
12 Pull ups
Make up a workout that you missed this week, OR.....lift heavy, work on a skill, OR.........try CFFB!
Strength: Press: 3x5 (add 2.5 lbs to last workout)
Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Score is rounds completed for each of the 5 cycles.
We are getting ready to roll out Gridiron's official nutrition program, "The Whole 30" which is simply eating clean for 30 days and in a sense hitting your own reset button. Although we already have seen great results from the whole 30 with the likes of John and Kim, I am going to be your test pilot for the next 30 days and writing about it periodically on here. Since you all see me several times per week, hopefully you will notice some changes in body composition along the way. The Whole 30 though is not (just) about losing weight, but about gaining optimal health. Here is the Whole 30 in a nutshell.
Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in our free shopping list.
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
In addition, no Paleo-ifying dessert or junk food choices. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say, “Paleo pizza.” This means no desserts or junk food made with “approved” ingredients—no coconut-flour pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.
One last and final rule. You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)
This is going to be interesting, I can tell you from experience in the past that cleaning up the diet makes EVERYTHING better. You have more energy for your workouts, you feel better and look better. Stay tuned!
Skill: Muscle up practice
5x 45sec Handstand holds (chest facing wall)
WOD: Perform 3 Deadlifts (AHAP) on the Minute for 10 minutes
Row 1000m for time
Happy Victoria Day!
Remember only 1 class at 10am today!
WOD: Complete 5 rounds for time:
1 Bench Press @ 80% of 1 RM
3 Supine Ring Row
2 Bench Presses @ 80% of 1 RM
5 Supine Ring Row
3 Bench Presses @ 80% of 1 RM
7 Supine Ring Row
Strength: Power Clean, 3-3-3-3-3 (set a new PR)
5 Rounds for time of,
15 Overhead squats 95/65
Make up a workout that you missed this week, OR........Lift heavy, work on a skill, OR.......try CFFB!
Strength: Squat 3x5 (add 5 lbs to last workout)
50 Evil wheels
The "Original" Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight Strict Pull Ups
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340 Southgate Dr. unit 3 - Guelph, Ontario, N1G 4P5 - (519) 993-8159 - email@example.com
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