There is no Olympic Weightlifting class this Saturday. We are off to Calgary for the CrossFit Level 1 seminar.
Home made cereal recipe:
1 cup chopped almonds
1 cup chopped walnuts
1 cup chopped pecans
1 cup chopped cashews
1 cup oats
10 chopped dates
1 mashed banana
3 egg whites
1 tbsp cinnamon
Combine all ingredients in a bowl and spread on a baking sheet. Bake until crunchy. Break into small pieces and serve with Coconut Dream coconut milk.
1. 300m Row
2. 3 rounds:
Alternating arm and leg plank x 5/side
Glute bridge x5
3. Shoulder stretch with bar
Push Press 6×3
5 Rounds:
10 Burpees,
10 DB push press,
10 Slam ball,
10 KB swing


December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20

December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift


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