A big congratulations to Alvin, Dyanne and Summer who competed this weekend at the Element CrossFit Challenge in Mississauga.  Four intense workouts in one day...with crazy weights!  Awesome job by all.

See the final standings here.

Todays Awesome:  Getting Grass Stains

"First of all, getting grass stains means that you were running around at high speeds without proper equipment.  Maybe you slid last minute to avoid a frozen tag or made an awkward somersault dive at a line-drive Wiffle Ball.  Either way, the grass stain symbolizes your large devil may care investment in having balls-out fun and that's something worth respecting.

Group Warm Up

A. 4 mins Lacrosse Ball Torture -work out those kinks! B. 2 mins Skipping @ 70% - singles, single leg, side straddle, forward straddle, and double unders C. 10 x arm and leg swings, torso rotations D. 5 x Walkouts E. 3 lengths of Quadrepedal movements

Movement Prep: a1. 10-12 Split Squats/side [32x0] a2. 10 Side Lunges/side (alternating sides) [32x0] a3. 12 X-Band Walks/side (alternating direction)

Strength:  Back Squat 4 x 4-6, rest 2.5-3 min for work sets


As Many Rounds as Possible in 10 mins of:

7 Thrusters  @ 55% 1RM Push Press 14 Kettlebell Swings 7 Pull-ups (Chest-to-bar for advanced athletes)

Strength Athletics:

A1. Front Squat 4 x 4-6, rest 3mins

B1.  Metcon with Group

C1. GHD Glute Ham Raise 3 x 8-12, rest 60 sec C2. Side Plank Holds 3 x 60 sec/side, rest 60sec *if can't hold 60 sec, hold for max. If  one side is stronger than the other, hold the stronger side only as long as you can hold the weaker side