Monday, May 4, 2015

Smooth Criminal

 Hi all

Mad May 

In the month of MAD MAY, we are going to celebrate this week by giving away a Mother's day gift pack. This includes 3 PT sessions, 2 Chiro sessions with Ravi plus a health package valued up to $200. All you have to do is press LIKE on the FB Post!

Check out our FB page to see our mothers day giveway!!!



Today's workout:


TIGERPHOENIX
1) Overhead squat

7-7-7

2) Smooth Criminal

5 rounds of Cindy (modified)
20 Power Snatches (pick load)
5 rounds of Cindy (modified)
20 Thrusters (pick load)
9 rope pulls from floor

* Cindy modified - 5 assisted pull-ups, 10 push-ups, 15 air squats

1) Overhead Squat

7-7-7

2) "Smooth Criminal"

5 rounds of Cindy
20 Squat Snatches (50/35kgs)
5 rounds of Cindy
20 Thrusters (50/35kgs)
3 rope climbs

*Cindy - 5 pull-ups, 10 push-ups, 15 air squats




Saturday, May 2, 2015

12 days of ...my birthday


Hi all,

Thank you to all who wished me a happy birthday yesterday. Thank you for your very kind words. I had a great day hanging out with Nat. We did a bit of shopping in the city and I got to eat at my two favourite spots (for lunch and dinner).

So it's my birthday Thro' down today. It's going to be hectic. Here is how it's going to work

Session 1: will start exactly at 7:10. (40min cap)
Session 2: will start exactly at 8:10 (40 min cap)

I know it's a dress up theme, but please wear workout clothes for the WOD. You can change afterwards.

At 7:50am we will eat together and have a big family picture. So those who will be coming for the 8:00am session, please try and make it a little bit earlier so you can jump in the photo and gobble down some food before you hit the WOD hard!

Thought I'd share with you my thoughts this way today....


That's me for sure


That's about half of our members


That's me again

That's me asking you

An all-time favourite with many members is the 12 days of Christmas workout. So rather than wait an entire year to do it...I thought we could do it again today. Each time it gets harder and harder!

We will be sharing a bar between 2 or 3 people, so you will have to find people that will lift approx. the same weight.



TIGERPHOENIX
12 days of Vira's birthday
  • 1 rope pull from floor + 1 toes to rope
  • 2 Snatches (35/25kgs)
  • 3 Pull-ups  
  • 4 shoulder presses
  • 5 Burpees
  • 6 Power Clean and Jerks (35/25kgs) 
  • 7 Hang Knee Raisers
  • 8 Front Squats
  • 9 Assisted ring dips
  • 10 Front Rack Lunges
  • 11 Deadlifts 
  • 12 Overhead Squats
39 minute cap applies
12 days of Vira's birthday
  • 1 rope climb
  • 2 Power Snatches (50/35kgs)
  • 3 chest to bar pull ups ups  
  • 4 Handstand Push-ups
  • 5 Burpees
  • 6 Power Clean and Jerks
  • 7 Toes-to-bar
  • 8 Squat Cleans
  • 9 Ring dips
  • 10 Front Rack Lunges
  • 11 Deadlifts 
  • 12 Overhead Squats
39min cap applies

For those who have never done this workout, it works like the 12 days of Christmas song....enjoy!

So it looks something like this

Rd 1 - 1 rope climb
Rd 2 - 2 Power Snatches, 1 rope climb
Rd 3 - 3 Bar Muscle ups, 2 Power snatches, 1 rope climb
Rd 4 - 4 HSPU, 3 Bar Muscle ups, 2 Power snatches, 1 rope climb
Rd 5 - 5 Burpees, 4 HSPU, 3 Bar Muscle ups, 2 Power snatches, 1 rope climb
etc etc