CrossFit Quantum

Warm-up:
5min, roll out and freestyle mobilization

2 Rounds:

• 10-15 wall squats [3030]
• 4-6 Turkish Get-ups/side
• 15-20 band external rotation

Movement Prep:

Strength
A1. Dumbbell Press 4 x 6-8 – rest 60sec
A2. Chest to Bar Pull-up 4 x max – rest 120sec

Metcon
5 Round s for time:

• 10 Wall Ball
• 10 Box Jumps
• 100m Run

Warm-up:
5min, roll out and freestyle mobilization

2 Rounds:

• 10-15 wall squats [3030]
• 4-6 Turkish Get-ups/side
• 15-20 band external rotation

Movement Prep:

• 10 Groiner Circles/side/direction

Strength:
NEW Q’s – Back Squat 3 x 5 – rest 3 mins (add 5-10lbs more than last time)
OLD Q’s – Back Squat 4 x 4-6 – rest 3mins

Metcon:
As Many Rounds as Possible in 7 mins:

• 6 Overhead Squats @ 60%
• 8 Burpees

Movement Prep:
1 Lap Bear Crawl

Strength:
Split Squats: 3 x 8-10, tempo [30x0] – rest 2mins

Metcon:

• 12-10-8-6-4-2 Dumbell or Barbell Thrusters @ 55% Push Press (75% Press 1RM/85% of Press 5RM)
• 36-30-24-18-12-6 Double Unders

Movement Prep:
T-Spine Mobility
15 wall slides

Strength:
a1. Press 4×2-3, rest 60sec
a2. chin-ups, 4×2-3, rest 90-120sec

Metcon:
8mins AMRAP
3 Shoulder Press (DB or Barbell) @ 65%
5 pull-up (advanced athletes = chest to bar)
7 burpees

New week, new group warm-up.

Warm-up:
5min, roll out and freestyle mobilization
2 Rounds:
10-15 wall squats [3030]
4-6 Turkish Get-ups/side
15-20 band external rotation

Movement Prep:
Groiner Circles: 10/side/direction

Strength:
NEW Q’s: 3 x 5 Back Squat, add 5-10lbs more than last time
VETERAN Q’s: 5 x 2-3 Front Squat, rest 3mins

Metcon:

• 30 Double Unders
• 30 Kettlebell Swings
• 30 Wall Ball
• 20 Double Unders
• 20 Kettlebell Swings
• 20 Wall Ball
• 10 Double Unders
• 10 Kettlebell Swings
• 10 Wall Ball

Group Warm-up:

• 5 mins Rolling out

2 Rounds:

• 10-15 Ring Dips or Push-ups
• 10-15 Split Squats/side [32x0]
• 15 Band Pull Aparts
• 10-20 Box Jumps

Strength:
A1. Ring Dips 4  x8-10 – rest 60sec
A2. Ring Row 4 x 8-10 – rest 90sec

Metcon:
Helen
3 Rounds of:
400m run
21 KB Swings (Rx 24kg)
12 pull-ups

Are you man enough for the Split Squat?

Group Warm-up:

• 5 mins Rolling out

2 Rounds:

• 10-15 Ring Dips or Push-ups
• 10-15 Split Squats/side [32x0]
• 15 Band Pull Aparts
• 10-20 Box Jumps

Movement Prep:

• 12 Groiner Circles/direction/side

Strength:

NEW Q’s – Split Squat 4 x 10-12 – rest 90 sec
VETERAN Q’s – Overhead Squat 4 x 4-6 – rest 2 mins

Metcon:

3 Rounds for Max Reps:

• 1 min Box Jumps
• 1 min Burpees
• 1 min Pull-ups
• 1 min Rest

Group Warm-up:

• 5 mins Rolling out

2 Rounds:

• 10-15 Ring Dips or Push-ups
• 10-15 Split Squats/side [32x0]
• 15 Band Pull Aparts
• 10-20 Box Jumps

Movement Prep:

Heel to Butt Test

*If ya fail – Wall Quad Stretch
*If ya pass – Ankle Mobility Wall Drill10/side

Gymnastics:
Alternate between the two exercises 4-5 times.
A1. Static hold 5-15sec: Hollow Body Rocks – L-sit on straight bars – L-sit on rings
A2. Hand Balancing 5-15sec: Tri-pod/Frog-stand – Hand Stands against wall – Free Standing handstands

Metcon:

5 Rounds for Max Reps of:

• 40 seconds of Double-Unders
• Rest 20secs
• 40 seconds of Wall Ball
• Rest 20 seconds

A reminder that this weekend, The Academy of Lions in the west-end is hosting the amazing Whole9 crew for a day of nutrition nirvana!

The famed and fabulous Melissa Urban and Dallas Hartwig are FINALLY here in Toronto on Sunday July 25 to get you food-ducated.  They will be hosting a down to earth interactive session on the crucial role of nutrition in your life!  What to eat, how it improves performance, how to break bad habits and form new healthy ones, fight cravings, and make healthy eating a lifestyle.

Check out all the details here…and make sure you DON’T miss out!  Register now…no, like right now!

Group Warm-up:

• 5 mins Rolling out

2 Rounds:

• 10-15 Ring Dips or Push-ups
• 10-15 Split Squats/side [32x0]
• 15 Band Pull Aparts
• 10-20 Box Jumps

Movement Prep:

• 12 Ys
• T-spine Mobility

Strength:
A1. Dumbbell Press 4 x 2-4 – rest 90 sec
A2. Chin-ups 4 x 4-6 – rest 90 sec

Metcon:
5 Rounds for Time of:

• 8 Pull-ups
• 12 Burpees
• 16 Kettlebell Swings

*12 minute cut off

This weekend was one of fierce competition at the CrossFit Games at the Home Depot Centre in California.  Even more though, it was a weekend of incredible heart.  If you watched any of the live coverage, you would have seen athletes push through intense workouts, ripped hands, unbelievable fatigue…and achieve unreal feats.  Ignoring all the physical and mental pain and just continuing to work through.

CrossFit trains for the unknowable…to be prepared for whatever randomness life throws at you.

Elanna sadly did not get the opportunity to take on the games.  After battling a migraine Friday, she couldn’t shake it and made the decision to not compete.  There are some things you can never prepare for, and you have to stop and listen to your body even when you want nothing more than to push on.  After nearly a year of preparation, battling the provinces best, and then Canada’s best, this is a hard hard decision to make.

There are few people who would ever take the plunge to compete.  Elanna not only took the plunge, she dedicated everything she had to training and competing in the lead up to the Games.  She proved she IS an elite athlete.  There are no words to ease the disappointment of not being able to compete for something you have put so much of yourself into.

Elanna, you ARE an incredible member of our CFQ community.  We have watched day after day as you have trained so hard..sometimes through exhaustion, sometimes through injury.  You ARE a inspiration to us all.  You embody everything that CrossFit is.  A competitor, a mentor, a supporter….an awesome person.

We are proud of everything you have accomplished and we hope you recognize the greatness in yourself.

Group Warm-up:

• 5 mins Rolling out

2 Rounds:

• 10-15 Ring Dips or Push-ups
• 10-15 Split Squats/side [32x0]
• 15 Band Pull Aparts
• 10-20 Box Jumps

Movement Prep:

• Hip Openers 12/side

Strength:

NEW Q’s - Deadlift 3 x 5
VETERAN Q’s - Deadlift 3 x 2-3

Metcon:
As Many Rounds as Possible in 10 mins of:

• 6 Deadlifts @ 50% 1RM (or 60% 5RM)
• Run 100m