Daily Archives: April 25, 2010

2 years ago 0
Posted in: WOD

Monday April 26, 2010

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!

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2 years ago 0
Posted in: The gym

WOD’s, Food and Fun!

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!

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