WOD September 30

Warm-Up and Stretch for 15 minutes,

Then do ...

5 rounds for time of:

10 DL (255/185lbs)
10 Pullups
10 Dumbbell Thrusters (55/35lbs)
10 K2E
50 Double Unders

Time to beat -> 18:32 (Michele Letendre)

WOD September 29

Warm-up and stretch for 15 minutes,

Then do ...

"Amanda's little Sister"

15-12-9-6 resp for time of:

95 lbs Squat Snatch
Muscles Ups

That's a preview to the CF circuit du Quebec, October 23rd

Hip Extension Stretch by "K Star"

CrossFit: A full body workout (all skills) and a violent hip extension move

Oh yea?

Here is how you can work on the mobility of your hip ... by K Star (Kely Starrett)

We don't work "Abs" in CrossFit: MIDLINE STABILIZATION

Coaches, how many times have you heard this question:

"What about Abs?"

Coach Glassman explains it very well ... and you still get the 6 pack!

WOD September 28

Warm-Up and Stretch for 15 minutes,

Then do ...

21-15-9 reps for time of:

Turkish Get up (35lbs/25lbs)
Overhead Squat, one hand (do both hands) same weights
200 skips

WOD September 27

Warm-Up and Stretch for 15 minutes,

Then do ...

"Grace"

30 Clean and Jerk for time (135lbs for guys, 85 for girls)

(you can always scale it)

Then for the Spartan Racers in Montreal: Go run the Mt Royal stairs 10 times with maximum 2 minutes of rest between sets.

WOD September 25

Experience the REST DAY!!!!

WOD September 24

WarmUp and Stretch in 15 minutes

Then do ...

"Grace"

30 Clean & Jerk for time

Then go for a Time trial on your mile run!

Don't think you can't ...

Opinions of other are just opinions! All that matters is what YOU think!
You don't have to trust them! Believe in yourself!
Always believe in what you do, no matter what you do!

WOD September 23

Warm-up and stretch for 15 minutes,

Then do ...

21.18.15.12.9.6.3. (Hang Squat Clean)
10.10.10.10.10.10.10. (K2E)
10.10.10.10.10.10.10. (Abs)
3.6.9.12.15.18.21. (KBS)

For Time!

Running WorkOut at the Montain

Bonjour Everyone,

With some of my friends, trainers as well, we're training this Sunday 9/26 at the "Mont Royal", Montreal-Quebec.

Our session is in the afternoon. We will work on our Speed, Cardiovascular Endurance, Stamina, Power, Agility, Balance, Accuracy, Flexibility and our Coordination. A little bit on our Strenght as well but not too much.

You're more than Welcome to Join Us!

This is a try out class! Free the first time!

All you have to do to reserve your spot is to send me an email with your informations: Name, First Name, Phone Number.

m.deboever@hotmail.com

WOD September 22

Warm-Up and Stretch for 15 minutes,

Then do ...

10 Rounds (not for time)

Plyo Jumps over 4 Hurdles (110cm)
Right after the last one, you sprint for 30 meters
Come back walking
50 Air Squats

Your food should be like ...

... MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUITS, LITTLE STARCH AND NO SUGAR!

Try this today!

Start with a breakfast!

Have a meal every 4 hour!

Drink enough water during the day:
Quantity -> Your B.W. in pounds/2 = amount of water for the whole day.

Stop the starches at night! Have little starch during the day.

Try to have 4 to 6 portions of vegetables and 2 to 4 portions of fruits in your day.

WOD September 21

Warm-Up and Stretch for 15 minutes,

Then do ...

Skill work: Squat Snatch, Power Clean, Handstand pushups

And ...

FIGHT GONE BAD

Watch the video

WOD September 20

Warm-Up and Stretch for 15 minutes,

Then do ...

5 Rounds for time of:

5 Heavy Deadlifts
10 Wall Balls
15 Burpees
20 Double Unders
1 Sprint (30m)