Author Archives: Keith Riel

WOD NOTES: Strength day today. The goal will be to work up the heaviest 5 reps of each movement. Fitness and Performance Back Squat 5 x 3 @80% Then… 5 sets of complex 5 Bench press + 5 RDL Sport C&J 5 x 1 + 2 @60-70% Clean Pulls 4 x 3 @90% HBBS 5 x 3 @80% 5 RFT: 5 Bench press @75% 5 Squat Cleans @75%

WOD NOTES: Today’s effort should be a sprint. Try your best to keep all three sets within a few seconds of each other. Take note of attrition. Fitness and Performance 4 sets: Single arm KB squat x 6 each Arch hold x 20 seconds Hollow hold x 20 seconds Jefferson curl x 3 reps 3 RFT 400 m row 15 Burpees Rest 1:1 Sport Rest Day  

WOD NOTES: This week marks the beginning of our September squat focus. Expect to Squat 2-3 times per week and each effort will have a specific % If you don’t have a 1 RM yet? Make sure to talk to your trainer and they will advise you on the proper loading within your capacity. Fitness and Performance CrossFit BC Summer Challenge Event #1 Teams of 2, both working 5 minute clock 1000 m row Max rep DU Score = Row time – DU Reps Then… Back Squats 5 x 3 @75% Sport Snatch 5 x 3 @60-70% Snatch Pulls 4 x 3 @90% HBBS 5 x 3 @75% 3 sets: 50 m Shuttle Run 12 CTB 6 GTOH 155/105 Rest 1:1

WOD NOTES: Plan today’s workout as a strength day. Make sure to take enough rest between reps and sets to complete the minimums. Modifications will be discussed before the WOD starts. Quality movement before intensity is smart training. Fitness 20 minute clock Bent over DB Rows x 8-12 reps Push ups x 5-8 reps Heavy KB Swings x 15-20 reps Performance 20 minute clock Strict CTB x 3-6 reps Strict Ring dips x 5-8 reps KB Snatch x 5-8 each side 16/12kg Sport “Nate” 20 minute AMRAP 2 MU 4 HSPU 8 KB Swing 32/24