My dog is sleeping in this morning and not barking

My back is in pain, I’m going to stretch and breath

I have a Zoom Call with a 78yr old client who needs to move

I’m thinking about all the people in my life that I love

I’m eating Steel Cut Oates for lots of reasons 🙂

I have other clients and students that want to move today

At some point, I will turn on the news…

Tonight I will remember this day and hope that tomorrow will be a new day.


WEDNESDAY

 

Strength & Power

A) 5 Sets – Increase load/set.
3 Position Squat Clean
High Hang
+
Mid Hang
+
Low Hang

B) 5 Sets –
5-10 Strict Pull Ups
– Scaling Options:
– 5×5 second Negatives (supinated grip)
1 Round ‘Durante Core’
– Durante Core =
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Body Hold

 

Happy New Years! 

I am excited for a new year and new opportunities as we move into 2021. I have truly learned a lot during this past year, both about myself and the world and I am mentally ready to tackle and use the past years ups and downs and turn it into something productive. Let us do positive good changes moving forward.

 

Best,

Coach Char 

 

Thursday’s Workout 

AMRAP 16

100m Run

10 Back Squats (155/105)

10 Pull Ups*

*Scale = Jumping Pull Ups

– Advanced: 5-7 BMU

It’s quite simple…

Lie on your back and breath

Focus on your breath

Then shift your focus to…you

Ask yourself what fulfills you and are you taking action?

If not, visualize your fulfillments

Can you see them in an image, or in a single word?

Then, get out some magazines, pictures, or even search the Webb…

And create your vision and start taking action!


WEDNESDAY

*Courtesy of CrossFit.com*

For time:

300m Row
20 Push Press (135/95)
300m Row
15 Push Press
300m Row
10 Push Press
300m Row
5 Push Press

 

In honor of our resident chiropractor and Oak Park member Mackenzie Kolt, we’ll be staging the inaugural New Year’s Day Workout:
The Manitoba Mac“.

Why Manitoba you say….?  Well turns out Dr. Kolt hails from this fridged part of Canada and he wanted a workout that would reflect the harsh conditions.

COLD, WINDY, and COLD!

So, if you want to join in on the “fun”???
Here are the details:
Day/Time: New Year’s Day at 8:00AM 
Location: T26 Short Term Parking Lot & Beach – Directions
The Workout: 20min Beach Workout with Stuff and Fun! 
FOLLOWED BY A OCEAN PLUNGE TO CELEBRATE THE NEW YEAR!!!

Note: Your coaches will send more details to you soon!

 

Some Fun Facts about Manitoba:

The coldest day with windchill in 2019 in Winnipeg was -53 Celsius or -63.4 Fahrenheit.

The average January day is approximately -13 to -22 Fahrenheit.

The polar bear capital of the world is in Churchill Manitoba! They roam wild!

The largest snake den/pit in the world that houses ~ 70000 garter snakes

It’s lake country in the summer, Over 100,000 Lakes.

The northern lights are a common thing. Head north to ‘The Pas’ and see the sky dance every Jan-March.

There are the most curling rinks per capita in the world. We like to Curl! 🥌

Manitoba is the geographical center of North America.

Manitoba is from the Cree language and it means ‘the narrows of the great spirit’


WEDNESDAY

Strength & Power

15 on the 1:15
5 Deadlifts** – You choose the weight!
3 Hang Power Cleans
1 Shoulder to Overhead

**Build weight every 5 Rounds**

Example: Coach Olive Oil
Rounds 1-5: 155
Rounds 6-10: 185
Rounds 10-15: 205

Tuesday – Mental Toughness 

AEROBIC CAPACITY 

RX: NASAL AS F**K
For Time: (40 Minute Cap) 
60 Cal AB * 60 Cal Row * 
50 Cal AB * 50 Cal Row *
40 Cal AB * 40 Cal Row *
30 Cal AB * 30 Cal Row * 
20 Cal AB * 20 Cal Row * 
10 Cal AB * 10 Cal Row – DONE!
* = 1 minute rest