CrossFit Pickering and Pilates Pickering

shoulder press Max

Shoulder press

5 x1

 

then.....

2:00 minutes on

1 minute rest

 

Max knees to elbows

Max pull ups

Max squats

Max burpees

Max sit ups

Tyler

 

Five rounds for time of:

7 Muscle-ups ( if you aren't able to do muscle ups, do dips and pull ups)

95 pound Sumo-deadlift high-pull, 21 reps

Backsquat MAX plus Tabata Abs

Backsquat

5 X 1

 

AB Met Con -  TABATA

 

20 seconds of work

10 seconds of rest

8 intervals of each

 

Teasers with figure eights

Weighted Sit Ups (15/10 lb db)

Lower and lifts – straight legged.

tire flipping

Teams of 2 or 3 ( dpding on # of people)

 

20 tire flips per team. Once team is done, Run 400 meters = 4 rounds

swine flu propaganda

The swine is being talked about a lot in the media.  From what I've been reading there is a lot of propaganda going on.  For years I've read Dr. Mercola's articles and I do find that his info is often what makes sense to him.

here are a BUNCH of interviews and articles about the swine flu and its very scary vaccine:

Swine Flu

This is just my opinion, so don't get all hissy with me and start sending me emails.  I'm often on the side of caution and education when it comes to anything spewed forth by the media or the medical establishment.

You may ask yourself what you can do to get your immune system working well. here are a few things that Tom, the kids and I are doing:

First, Dr. Rona wrote a great article in this month's Vitality Magazine: read it first!

Vaccination Controversy

Here are a couple of ingredients to have in your vitamin and mineral checklist:

vitamin A, beta carotene (provitamin A), vitamin C, vitamin D, vitamin B6 and zinc.

This is what we take to keep ourselves strong and healthy:

HMF Powder from Genestra  ( for Genestra products, email me if you would like some)

Elderberry extract or Sambucal - most health food stores carry this and it tastes great!

Vitamin C - I like the Ascorbatate C 3000 Powder from Genestra. The kids like it too.

Liquid Vitamin D - health food store

I like 2 different vitamin B complexes: Redoxon Stress Formula which can be purchased in most pharmacies, Sobeys, Walmart etc... and Genestra's Liquid Vitamin B complex.

Keep on staying Healthy!

overhead squats and med ball cleans

30 med ball cleans for time and FORM

2 minute rest

then...

3 7 15 Overhead Squats

Score is total of maxes. unlimited failures

team work!

Partner Up and complete the following:

 

800 meter  run (together)

100 Partner Med Ball Sit-ups ( 50 each)

100 Overhead Lunges ( w dumbbells overhead)

800 meter run ( together)

Snatches and rope climbs

3 snatches

2 rope climbs

5 snatches

4 rope climbs

7 snatches

6 rope climbs

 

Go Heavy on the snatches.

 

then….

Tuck Planche 3-5 sets of 15 sec.

Squat Clean and Split Jerk + weighted Tabata

Hang Squat Clean and Split Jerk

5 X 1

 

weighted Tabata (20:10)

 

 6 intervals Push ups

6 intervals Sit ups

6 intervals of forward planks

(w 5 -10 lb plate, M – 10 – 25 lb plate)

1 minute rest in between exercises.

Third Week of the CFP Zone Challenge

I'm impressed with the changes that I'm seeing with the bodies at Crossfit Pickering.

I know it's really tough to stick to it, but do it. Some have said they did not see changes after 2 weeks, give it a little bit more time for crying outloud. Sometimes your sluggish metabolism needs more of a boost.  If your iron is low you may need to increase your iron intake, and don't forget the importance of Vitamin B.  Low Vitamin B, can also stall you a little.

Remember just for another few weeks, try to avoid sugar, booze, wheat and starch. I know you can do it!

Marta