Monthly Archives: April 2010

Awesome Kick Off to “Spring Leaning” last night!  Peter’s on board!

Get your family and friends together…tomorrow is WOD and BBQ Saturday! Woot Woot.  Come out and have some fun with the CFQ Crew!

No regular classes on Saturday.

Movement Prep

• Quadrupedal Movements

Strength:

NEW Q’s:

• Deadlift 3 x 5 sets across (same weight)

VETERAN Q’s:

• Deadlift 3 x 6-8 @ approx 70%

Metcon:

6 Rounds for Time of:

• 20 DB Walking Lunge (10/side)
• Run 100m

Spring Lean…first date with Cosmopolitan Primal Girl tonight @ 7pm!

Movement Prep:

• Lat Stretch
• Wall Slides 2 x 10

Strength:

A1. DB Press 4 x 6-8 reps, rest 1 min
A2. Ring Rows 4 x 6-8 reps, rest 2 min

Metcon:

3 Rounds for Max Reps:

• 1 min Max Box Jumps
• Rest 30 sec
• 1 min Max DB Thrusters
• Rest 30 sec
• 1 min Max Pull-ups or Ring Rows
• Rest 30 sec

Check out Spring Lean…get on the Paleo Wagon!

Gymnastic Skills

Complete 3-4 Rounds

L1:

• 5 Kip Swings
• 5 sec L-Sit Progression (tuck holds)
• 5 OHS

L2:

• 5 Ring Inverts
• 10 sec L-sit
• 4 One Leg Squat onto Box/side

L3:

• 5 Skin the Cats (tempo: 3/2/3/2)
• 15 sec L-sit on rings
• 6 One Leg Squat onto Box or Free-standing/side

Metcon:

5 Rounds for Time of:

• 200m Run
• 20 DB Hang Clean and Get overhead (press/push-press or jerk)
• Rest 90sec

*Use 40-45% of 1RM push press and complete sets unbroken.

The weather is heating up and that means less clothes and more skin!  Time to paleo’ize yourself and get with nutrition for life.

• Haven’t heard of Paleo?
• Addicted to all things sugary and sweet?
• Think a meal isn’t complete without a side of grains?
• Tired of feeling tired?
• Chasing that darn PR?
• Or just need a gentle nudge to get back on the wagon?

We’re here to help!  Well actually Cosmopolitan Primal Girl is here to save us all and get us all on the primal path full of real foods, leaner bods, and badass PR’s.

CrossFit Quantum is challenging you to “Spring Lean!”  Take on the 7 week challenge and see how good real foods taste and make you feel.  Just like a CrossFit workout, there is strength in numbers.  We can take it on together.

Come out to CrossFit Quantum for one of the Spring Lean Intro Sessions hosted by the lovely Ms. Primal herself.

Thursday April 29th @ 7pm
OR
Sunday May 2nd @ 10am

Then Sign Up and take on the Challenge.

Movement Preparation
2 sets of:

• 8 wall squats
• 8 band squats

*Movements are meant to be slow and controlled.  Focus on driving  knees out through entire movement, strong back and upright torso, squeeeeeeeze glutes on way up.  Activation is where it’s at!

Strength
NEW Q’s:  Back Squat

• 3 x 5 reps across @ same weight

VETERAN Q’s:  Back Squat

• 3 x 6-8 reps @ approx 75-85%

*Rest 1.5mins between warm-up sets, rest 3mins before all work sets.

Metcon

4 Rounds for Time of:

• 40 Double Unders
• 15 Toe-to-Bar
• 15 Overhead Squat (use your “Nancy” weight)

*12 mins cut-off

Movement Prep:

• 2 x 10 Y’s
• 2 x 10 Push-ups (emphasis on locking lats back and down throughout movement)

Strength:

NEW Q’s:

• A1. Shoulder Press 3 x 5 sets across (same weight) - rest 45 sec
• A2. Dead Hang Pull-ups, 5 x 6-8 – rest 3 mins

VETERAN Q’s:

• A1. Shoulder Press 3 x 6-8 @ approx 70-80% – rest 45 sec
• A2. Dead Hang Pull-ups 5 x 4-6 – rest 3 mins (add weight if able)

Complete shoulder press, rest 45sec, then complete pull-ups. When leading up to shoulder press WARM-UP sets, take 1.5-2 mins rest after pull-ups. When leading up to WORK sets take 3mins between pull-ups and press.

Metcon:

5 Rounds for Time:

• 60 sec Max Rep Burpees
• 60 sec Rest

*These are all out effort!  No pacing…just GO!

As most of you know, Elanna has qualified for the CrossFit Regionals in Calgary at the end of May.  We’re super excited for her and in an effort to support her, CrossFit Quantum is opening up the gym for a day of fundraising fun!

On Saturday May 1st, bring out your friends and family to take part in a CrossFit kinda BBQ!  The day will be full of workouts, mini competitions, prizes, delish BBQ goodies, and community!  It’s a great opportunity to bring out the family…kids too…and show them just want you have been up to with all this CrossFit stuff.

The costs is $20 per adult and $15 for kids under 12.  It’s like a “play all day” pass for workouts, mini competitions and BBQ.

Wanna bring the whole home crew?  Families can register for $50 per family  (2 adults + 2 kids)

There will be 2 workouts – at 10am and noon – with tons of fun in between.  The BBQ’s will be fired up at 1pm for some delicious real food from the local Healthy Butcher.

For those bringing friends and family, we are offering a Foundations Recruitment Bonus to individuals that sign up on Saturday. Discounted Foundations enrollment and a thank you “membership bonus” for you as the recruiter!

Elanna has worked incredibly hard these past few months so please come out and show your support.

You can register with one of the Q’Crew at the gym, or email info@crossfitquantum.com.  Hope to see you all for a day of awesome community fun!

Gymnastic Skills

Complete 3-4 Rounds

L1:

• 5 Kip Swings
• 5 sec L-Sit Progression (tuck holds)
• 5 OHS

L2:

• 5 Ring Inverts
• 10 sec L-sit
• 4 One Leg Squat onto Box/side

L3:

• 5 Skin the Cats (tempo: 3/2/3/2)
• 15 sec L-sit on rings
• 6 One Leg Squat onto Box or Free-standing/side

Metcon:

5 Rounds for Time of:

• 12 DB Muscle Snatch/side
• 12 box jumps

I wrote this a long time ago…but it still holds true.  On Monday, registration for the Element CrossFit Challenge opens.  Each of you should seriously consider taking part on June 26th.  Element Crossfit is a fantastic box with an amazing community, and I don’t think there is a better CrossFit event for those that haven’t competed before.  New to CrossFit or a Veteran… challenge yourself…you may just surprise yourself!

“Next Time…”  How many times have you used this “stall” tactic. How many times have you decided you can’t do something before you even try.  How many times have you thought “I’m not good enough.”

Our belief at CrossFit Quantum is ”be better than yesterday” It sums up perfectly, what it’s all about. Constantly improving ourselves.  We don’t settle for “good enough” as the final destination…in CrossFit, there is no final destination.

But that doesn’t mean that on the journey you aren’t “good enough.”

You need to believe you are good enough.  This isn’t the same as “as good as.” Comparisons are useless in the quest to improve oneself.  Only you can answer the question “am I good enough”… and for everyone of us… the answer is yes.  As long as you believe in yourself, you will always be good enough. You don’t have to be a firebreather breaking PR’s everyday, you just have to show up and give it YOUR all. That alone makes you good enough.

This is CrossFit.   We don’t pick and choose who is eligible to join… CrossFit is for anyone and everyone.  Young, or old, a lifelong athlete or a novice, tall or small… we are all CrossFitters.  We have great accomplishments everyday that we don’t need to downplay by comparing to others.  We are our own competition, and others are our motivation.

Next time there is a community challenge or a competition, don’t use excuses and find reasons you can’t take it on.   “Trying” alone, makes you good enough.  You are a member of the most supportive community out there, you won’t be judged, you will be encouraged and congratulated.  Failure is not recognized, only that you believed you could.

You are good enough…

t-dot sio

Oh the Split Squat!  TGIF indeed!

Movement Prep:

• 2 lengths Quadrupedal Movements
• 16 OH Walking Lunges with Plate

Strength:

All Q’s:

• 4 work sets of 8-10 DB or Barbell Split Squats/side.
• rest 45sec between sides, rest 2mins between sets

Metcon:

4 Rounds of 2 min AMRAP for Max Reps:

• 6 pull-ups
• 10 DB thrusters

Rest 1 min between rounds