CrossFit Pickering and Pilates Pickering

Alex #2

5 rounds of:

90#/50# farmers walk 10 lengths of the gym (carry two 45#/25# plates)

30 Wallball

30 burpees

Canadian PULSE Project

My friend Bruce is doing an art show on December 4th. Check out his art, it's pretty cool!

 

Portable Inspiration presents the

Canadian PULSE Project
 
Featuring the art of Bruce Thomas http://portableinspiration.blogspot.com/
 
Date: December 4, 2009
Time: After work – 6:00 p.m. – 9:00 p.m.
Location: Lennox Contemporary Gallery, 12 Ossington (@ Queen)
Dress: Festive business attire
 
"We’re coming up on 100 years since Tom Thomson created his first landmark paintings. So, I began to wonder where we now stand in terms of Canada’s visual identity and set out in search of answers. PULSE was born. Over the summer of 2009, I interviewed 150 people from Toronto to the Okanagan Valley to take the pulse of today’s Canadian cultural and geographic identity. What has emerged is astonishing. Join me this holiday season at a naturalized event to become part of the story of Canada in all of its diversity and splendour." – Bruce Thomas
 
Please reply asap to Jalyn.A.Anderson@gmail.com to be on the guest list.
Art will be sold on a first come, first served basis. Bring your cheque book.
 
To view Canadian PULSE Project vignettes, interviews,art and music visit

http://portableinspiration.blogspot.com/

http://www.myspace.com/surfacetosound
Lennox Contemporary Gallery Hours - Featuring Bruce Thomas:
December 5 – 12:00 noon to 5:00 p.m.
December 6 – 12:00 noon to 5:00 p.m.

100's

kb swings

walking lunges- carry dumbells or plates as needed

push press  - barbell or dumbell

back squat - barbell or air squats with weight

 

bonus -  situps

 

Each exercise is 100 reps.  Pick a weight to do at least 50 reps without stopping but not more than 60.  100- total reps=rest in secs.  ( if you do 55 reps... 100-55=45 secs rest then continue.  Do another 15 reps... 100-55-15=30 secs rest then continue until 100 reps complete)  Weight should be around 40-60% 1 rep max.  3 mins rest between switching exercises.  This should hurt........

Tom

Bench Press - 1 rep max

Bench press

5 x 1

 

10-9-8-7-6-5-4-3-2-1

Air squat

Atomic Sit ups

Box jumps

Deadlift

Deadlift – 3 X 5

 

Take turns if need be:

3 rounds

20 GHD Back extensions

20 dips

fight gone bad fun!

We had a great time with our Fight Gone Bad WOD yesterday.  Here are some pictures of our super athletes:

ryan, gail and caryl ready to row

   

Pat the only topless one. 

   

wall ball a la caryl and ryan

more pictures in our photo album, check em out!
 
 

Shoulder Press

Shoulder press

5 X 1

 

1 muscle up attempts – progressions etc…

 

Rest for 3 minutes

30 burpees

Front Squat +

Skill to practice: Rowing

Front Squat

5 X 3

4 rounds for time:

20 Mountain climbers

20 Hollow rocks

20 knees to elbows

backsquat

Backsquat

3 X 5

1 X 15 – 20

 

10 tire flips per person. Take turns.

Rope climbs – Practice, Practice, Practice

5 rope climbs

A lot like Murphy

1000 m row

100 KB swings

200 push-ups

300 ab-mat situps

1000 m row