- Virtuosity in every movement!
Sunday, August 15th — 9:00am – 12:00pm
Come learn the Elements of CrossFit!
This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.
1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift / Sumo Deadlift High Pull
8. Clean
Other:
- Wall ball
- Kettlebell swings
- Kipping pullups
Price: Members $FREE$ / Non Members $40
Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.
Today’s Workout:
Buy-in: Accumulate 20 ring dips and 20 pistols, scale as needed
WOD: “Chicken Legs”
5 rounds for max total repetitions:
- 30s thrusters (95/135)
- 30s rest
- 30s wallball (14/20)
- 30s rest
Zone 4: scale thrusters to 75/115
Zone 3: scale thrusters to 65/95, wallballs to 10/14
Zone 2: scale thrusters to 45/65
Zone 1: scale as needed
Cash-out: Foam roll hamstrings, quads, upper back
Ooh! Looks like it’s Goat Day for Bones. Should be an invigorating (see: hellish) WOD! Bring it on…
I can see why the WOD name is so fitting. I agree about the Foundations Seminar being for everyone, looking forward to it!
Also would like to mention how wonderful the CrossFit Kids class was today. Coach Shannon was amazing with the kids, they had such respect for her 🙂
This WOD looks brutal. You know you’re in for some fun when the wallball is the easy part.
CANADIAN NAVAL CENTENNIAL NAVY 10K.
Run, walk, and celebrate with the Navy!
Lace-up and challenge your abilities in Victoria’s toughest 10K and 5K military race – the Canadian Naval Centennial Navy 10K
Sunday, August 15th, 2010 | 8:30am start | CFB Esquimalt – Naden entrance
Challenge your muscles (and your grit) along Victoria’s toughest 10K road course – or, set your goal on the 5k Fun Run – and prove you can go the distance in Vancouver Island’s only August road race!
Runners and walkers, it’s time to:
Get ready…
* Start training today and you’ll be ship-shape;
the Navy 10K is just five weeks away!
Get set…
* Guarantee your timing chip and souvenir dry-fit t-shirt when you register.
* Make it a family affair! Babysitting services are available for families whose parents are running or walking a 10k or 5k race.
Plus, kids can race too! Our free 1k Kids Fun Run will get even the smallest feet moving. (Call 250-363-1009 for Kids
registration.)
* Stay to celebrate the Centennial – and your big finish – with refreshments and a BBQ, awards and door prizes, and entertainment after the race.
Go!
* Reach your race goal – and try for one of $700 in Running Room prizes, and a race medal.
* Don’t wait to register, the early-bird deadline is coming soon.
Military $26; Public $30; Special registration rate
($28) for DND, Lifemark, and TC 10K runners. PLUS! Save 20% until July 31, 2010
.
Visit *www.pspesquimalt.ca to sign-up now.
Thank- you to the following corporate sponsors:
Running Room | SISIP | Save-On-Foods | The Lookout | PSP Esquimalt | MARPAC
Thank you for sharing your thoughts. I really appreciate your efforts and I am waiting for your next post thanks once again.