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

2 Rounds:

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:

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

2 Rounds:

Movement Prep:

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:

Movement Prep: 1 Lap Bear Crawl

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

Metcon:

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 . . . → Read More: Tuesday July 27, 2010]]> http://crossfitquantum.com/2010/07/26/tuesday-july-27-2010/

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:

Group Warm-up:

2 Rounds:

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 . . . → Read More: Friday July 23, 2010]]> http://crossfitquantum.com/2010/07/22/friday-july-23-2010/

Are you man enough for the Split Squat?

Group Warm-up:

2 Rounds:

Movement Prep:

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:

Group Warm-up:

2 Rounds:

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. . . . → Read More: Wednesday July 21, 2010]]> http://crossfitquantum.com/2010/07/20/wednesday-july-21-2010/

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 . . . → Read More: Tuesday July 20, 2010]]> http://crossfitquantum.com/2010/07/19/tuesday-july-20-2010/ 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 . . . → Read More: Monday July 19, 2010]]> http://crossfitquantum.com/2010/07/18/monday-july-19-2010/