CrossFit Quantum

Some squatting and a taste of the Sectionals!

Warm Up:
-10-15 squat therapy against wall
-10-15 squat with band around knee

Body Weight Strength Endurance Test:
Max push-ups.
The Fine Print: either all on knees or all on toes. Chest and thighs touch ground on each rep. LOG your results as this is a Benchmark!

Strength: Front Squat 5RM
4-5 Warm-up Sets.

L1 – do . . . → Read More: Tuesday March 23, 2010

After a nail biting weekend of fierce competition and pure heart at the Ontario CrossFit Sectionals, we’re back and ready to work it!  A HUGE congrats to Elanna who placed 10th in the Women’s standings, and qualified for the Regionals in Calgary.

Body-weight Strength Endurance Benchmark Test

Max ring dips.
If using a band, note what band and about . . . → Read More: Monday March 22, 2010

you know it's a good workout when one resumes the "elevated legs" recovery position!

TGIF!

*Reminder that the gym is closed this weekend as we will be cheering Elanna on at the CrossFit Sectionals at the Moss Park Armoury.

Warm-up:
5-8 Turkish get-ups/side

Strength:
A1. 3-4 sets DB press in 8-12 rep range, rest 45sec
A2. 3-4 sets max ring rows, rest . . . → Read More: Friday March 19, 2010

Big Day at CFQ!  Max Deadlift!

Warm-up:
2 x 15 reps split squat/side
2 x 10 x-band walks/each direction.
2 x 10 reps box jump

Strength:Deadlift 1RM

Level I – 3 sets across at 5 reps using same weight
Level II or III – work up to a heavy 1RM

Metcon:

5 Rounds, max reps:
1 min Wall Ball
30 sec Deadlift @ approx 40% 1RM
30 . . . → Read More: Thursday March 18, 2010

Happy St. Patrick’s Day!
As added incentive ladies…Peter will be wearing his fave shirt!

Before you hit the pubs to celebrate the saint from the green isle, get in for your workout!

Slàinte

Gymnastic Skill Work
3-5 sets:

Level 1:
Tuck L-hang from bar for 10 sec
5 ring-push-ups
3 kick-up to handstands

Level 2: Tuck L-sit on rings for 10 sec
3 partial ROM or slow . . . → Read More: Wednesday March 17, 2010

Warm-up:
2 x 12-15 wall slides
2 x 12-15 ‘Y’s

Strength: Press 1RM

Level I – 3 sets  x 5 reps
Level II & III – Work up to a heavy 1RM

Metcon:

10 min AMRAP
10 DB Deadlift
8 pull-up or ring rows
6 Wind Sprints Length . . . → Read More: Tuesday March 16, 2010

summer squatting it 80's style!

Happy Monday!

Warm up:
2×8-10 reps squat therapy against wall
2×8-10 squats with band around knee
2×6-10 box jumps

OR

Double-under skill work

Strength: Back Squat 1RM
Level I – 3 sets across at 5 reps using same weight. Try to add 5-10lbs more than last time.
Level II or III – work up to a heavy 1RM. . . . → Read More: Monday March 15th, 2010 Workout

lady g's cali muscle up!

Gymnastic Skill:

level 1- 3-5 sets:

hollow body rocks x10 sec
5 ring dips
5 ring rows

level 2 - 5 sets of:

tripod/frog stand x10sec
5 ring push-ups
5 dead hang pull-ups

level 3 - 5 sets of:

tripod/frog stand x15sec
2 muscle-ups or 4 muscle-up rows
5 L-pull-up

Metcon:

As Many Rounds as Possible in 15 minutes of:

5 pull-up
10 push-up
15 squat

Finisher:
2-3 plank holds.

30sec, 60sec, 90sec, 120sec . . . → Read More: Thursday March 11, 2010