by Paul Dyck | Oct 13, 2019 | Latest WOD
Monday 10-14-19 Holiday WOD A. In 15 minutes find your 1 RM Front Squat. B. 1 set of max rep back back squats with your FS weight. C. In teams of four with two athletes working at the same time… 30 Minute Synchro AMRAP “Fantastic Four” 60 Pull-Ups 120...
by Paul Dyck | Sep 1, 2019 | Latest WOD
Monday 09-02-19 It’s labour day and even though most people are off, you’re still going to be putting in work if you show up to the gym. Today we will be doing “Murph” a classic CrossFit “Hero WOD” named after Michael P. Murphy...
by Paul Dyck | Aug 4, 2019 | Latest WOD
Monday 8-05-19 Nothing like a holiday workout to kick off Monday morning 🙂 A. 15 Minute time cap to build to a max clean Immediately into B. 15 Minute time cap to build to a max DL. Rest 10 minutes C. In teams of two for all three AMRAP’s 5 Min AMRAP “Pop N Lock”...
by Paul Dyck | Jun 14, 2019 | Coaches Corner, Nutrition
I’ve worked with thousands of clients over the past two decades and I’ve seen it all. I’ve learned a lot and I’ve learned from mistakes. I’ve heard reasons for not succeeding, excuses, finger pointing and blame. I’ve seen...
by Paul Dyck | May 30, 2019 | Latest WOD
Friday 5-31-19 A. Strength/Skill 3-3-3-3-3 Push Jerk* *Bar is taken from the Ground. Building each set. Start light to moderate and end slightly above workout weight. Workout FOR TIME 3-6-9-12-9-6-3 Push Jerk 105/155# *8/10 kcal Bike or 10/15 kcal row after...
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