Daily Archives: September 6, 2010
We’re pretty proud of our CFQ crew, and we’re constantly gushing about their successes. We’ve seen first unassisted pull-ups, ladies with 200 lb. Deadlifts, monsters with 300+ lb. Back Squats…all kinds of amazing accomplishments. We’re like Italian grandmothers when bragging about how amazing our members are.
It’s not just in the gym either! They’re awesomeness continues outside of our four walls.
This weekend, two of our members are participating in two separate, but equally amazing events.
Jason is taking on his first Century Ride – a 100mile/160km ride – and aiming to complete it in 6 hours. He is participating in the Ride for Karen, and racking up the kms to raise money to send kids with cancer to camp. Please consider helping Jason reach his fundraising goal by donating at http://my.e2rm.com/personalPage.aspx?SID=2694116
You can find out more information about the 2010 Ride for Karen, and the charities that will receive the proceeds of the event, by clicking on the following link http://www.rideforkaren.com
Laura, aka SuperMom, is participating in the Weekend to End Women’s Cancer. This is Laura’s 3rd year participating in the two day, 60 km walk. Proceeds from her efforts will benefit The Campbell Family Institute at The Princess Margaret, funding important cancer research, education, services and care that will not only benefit those suffering from breast cancer, but all women’s cancers. Please consider helping Laura in her fundraising by donating at: http://www.endcancer.ca/site/TR/Events/Toronto2010?px=1812606&pg=personal&fr_id=1440
To find out more about the weekend, visit http://to10.endcancer.ca/site/PageServer?pagename=10_aboutevent
Weekly Warm-up:
5 mins Freestyle Rolling or Lacrosse ball
2 Rounds:
- 10 Burpees
- 10 Walkouts
- 10 Push-ups
- 10 Ring Rows
Part 1:
A1: Push Press 4 x 3 sets
Part 2:
Use last weeks Max Reps for Chin Ups and Dips. Try to get more total reps through the sets/rounds.
6 Rounds:
- 50% max Chin Ups unbroken, or best effort
- 50% max Dips unbroken, or best effort
- rest 60sec
Part 3:
4 Rounds:
- 6 Thrusters @ 65% of 1RM Push Press
- 12 Burpees
- Rest 45sec
Weekly Warm-up:
5 mins Freestyle Rolling or Lacrosse ball
2 Rounds:
- 10 Burpees
- 10 Walkouts
- 10 Push-ups
- 10 Ring Rows
Part 1:
NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time.
VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1. Add 3% from last week
*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.
Part 2:
For time:
3 Rounds for Time of:
35 Kettlebell Swings
35 Double Unders
Then,
Run 400m
*16:00 min cutoff.
