Week of Jan 29 - Feb 4

While CrossFit may seem like Magic, it's actually a scientific, constantly evolving, data driven pursuit

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I will be at the CrossFit for Health Summit in Austin, TX this Saturday and I can't wait to share with you all what I've learned when I get back! The CrossFit methodology is currently one of the few bright spots of hope in fighting the epidemic of chronic disease. The big 4 chronic diseases, responsible for 70% of deaths in Canada, are diabetes, heart disease, Alzheimer's, and cancer. The bucket of chronic disease also includes other common conditions such as depression, anxiety, PCOS, arthritis, osteoporosis, stroke, chronic kidney disease, and fatty liver. 3 out of 5 Canadians over the age of 20 have at least one chronic disease and managing these conditions costs our economy $190 billion/year!

I would strongly encourage any of you that work in healthcare or are generally interested in protecting your health to register to take part in this summit via the virtual feed. If you need continuing education credits for your profession, this is worth 6 CMEs. Check out this great line up of doctors and researchers in the field of metabolic health:

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Workouts for the Week

Monday Jan 29

4 rounds:

1 min max rep:

Shuttle Run

(row Cal)

DB Snatch

Ski Cal

DB step up

rest

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OTM x 7: Strict Pull up + Push ups

Tuesday Jan 30

OT2.5M x 5 sets: 4 Back Squats

*0:30 back rack hold after final set

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In 2 mins

Row 250/200m

Max Box Jump (20")

rest 2 mins

In 2 mins

Ski 250/200m

Max Burpees

rest 2 mins

In 2 mins

Bike 0.6km

Max Burpee Box jumps (20")

Wednesday Jan 31

🎉🎂🎈🥳 Happy Birthday today to Coach Kelsi!!

OTM x 16...

Minutes 1-5: 10-9-8-7-6 Thrusters (95/65*)

Start each minute with 25 Double Unders or 10 sec bike blast

*beastmode (115/80)

Minutes 6-10: 5-4-3-2-1 Thrusters (115/80*)

Start each minute with 25 Double Unders or 10 sec bike blast

*beastmode (135/95)

Minutes 11-16: 1-1-1-1-1-1 Squat Clean Thruster

building in weight

After party: Accumulate 1-2 min in an L-sit

Thursday Feb 1

🎉🎂🎈🥳 Happy Birthday today to Sandy GL!!

Pregame: Pull up + BMU Skill work

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19.4

in 12 mins:

3 rounds

10 Snatch (95/65)

12 Bar Facing Burpee

rest 3 mins

3 rounds

10 BMU

12 Bar Facing Burpee

930 class:

3 rounds

10 Deadlift

12 Bar facing Burpee

rest 3 mins

10 Pull ups

12 Bar facing Burpee

Friday Feb 2

15 min AMRAP

*Front Squat

7/5 Row/Bike Cal

*3 rounds 9 @ 95/65

3 rounds 7 @ 135/95

3 rounds 5 @ 185/125

AMRAP 3 @ 225/155

(9:30 option: Back squat from rack)

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OTM x 10

odd) 3 Bench Press

even) D Ball Shoulder & Carry

Saturday Feb 3

BIG Saturday...

HSPU Skill work

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21 Deadlifts, 225/155 lbs

7 Wall Walks

15 Deadlifts, 225/155 lbs

5 Wall Walks

9 Deadlifts, 225/155 lbs

3 Wall Walks

9 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

9 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

15 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

21 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

(12 min time cap/AMRAP)

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OT2M x 5

1-3 Rope climbs

Pistol skill work

Sunday Feb 4

CrossFit Open Workout 18.1

20 min AMRAP

8 Toes to Bar

10 Single Arm DB Hang Clean & Jerk (50/35)

14/12 Cal Row

Compare to Jan 25/23, Dec 6/20

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