Week of May 13 - May 19
- Jocelyn Rylee
- May 12, 2024
- 1 min read
Updated: May 13, 2024
In this episode:
Taping your mouth shut at night for deeper sleep, less anxiety, better dental health, improved cardiovascular function, and a smarter brain. Whoa.
Melanin, found in many cells of the body not just the skin, may actually store some energy from the sun and provide an additional energy source for cells alongside ATP. Are humans solar powered? Whoa.
Question from the community: Should I buy Weightlifting Shoes?
Meals only May continues, we're aiming for minimum 30g of protein from animal sources at each meal (no snacks or nonsense grazing). Why don't we could the protein in plant foods?
Get your team registered for our 2nd annual Unite to Fight event and support coach Rana in her mission to give back to the Saskatoon Cancer Center that took such good care of her during her battle with breast cancer. Can't make it on June 2? No problem, we're still taking donations or raffle items. Click here for all the details!
One more spot has opened up for kids camp this summer! Fitness, crafting, games, and cooking. It's the camp where your kids learn how to make you dinner.
Workouts for the Week
Monday May 13
OT2.5M x 10
3 Deadlift @ 70%
6 Box Jump (30")
9 Burpees
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Afterparty: Accumulate 1-2 mins in a L-Sit
Tuesday May 14
🎉🎂🎈🥳 Happy Birthday today to Tracey Wahba!!
Back Squat 3-3-3-3-max reps
Heavier than last week
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Afterparty: With a partner
45/30 Cal Bike
45/30 Cal Row
45/30 Cal Ski
Wednesday May 15
5 rounds
10 Pull ups
20 Push ups
30 Squat
Run 1 mile
5 Rounds
5 Pull up
10 Push ups
15 Squat
*with optional vest*
Thursday May 16
OT90 x 7: 1 Clean & Jerk
10-8-6-4-2
Power Clean (135/95)
25 Double unders
10-8-6-4-2
Push Jerk (135/95)
25 Double unders
9:30 class will be a modified version
Friday May 17
3 Cycles of:
5 min AMRAP
2 Wall Walk
7 Toes To Bar
14 Single DB Lunge (50/35)
5 min rest
Afterparty
OT90 x 4: 12 RDL or Bicep curl
Saturday May 18
Ring Muscle up skills or
8 min AMRAP
1-2-3-etc
Burpees
Muscle ups
In 25 mins
Run 800m
30 Thrusters (95/65)
Run 600m
25 Thrusters (115/80)
Run 400m
20 Thrusters (135/95)
Run 200m
15 Thrusters (155/105)
Run 100m
Build to a heavy thruster in remaining time
Sunday May 19
We're kick off our ruck-a-week summer fitness lifestyle challenge today with a group ruck workout along the beautiful Meewasin valley. Meet at the parking lot by the Children's museum/Shakespeare on the Saskatchewan (across from Kinsmen Park) at 9am. We'll head north along the river, stopping for a few "movement snacks" along the way! Anyone and everyone welcome.
April's Group Ruck was a blast!
Ruck 1.2 km
3 rounds
20 Push ups to Ruck
Ruck Stair Climb
Ruck 1.2 km
3 Rounds
20 Ground to Overhead
20 Hops over Ruck
Ruck 1.6 km
This May long weekend holiday Monday we'll be doing a team workout. After the WOD we'll be serving up a healthy breakfast - Eggs, Bacon, Fruit and Protein pancakes to show our appreciation for YOU. Join us for some hard work and fun times!
Please RSVP by Saturday
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