Don’t forget about the charity event coming up this Saturday. There will be free CF wod’s at 3pm & 4pm and then a CF challenge at 5 pm where prizes will be awarded so bring your friends and family out to participate!There will be a bbq and silent auction and 50/50 games that you might get lucky at! The silent auction items will be available for bidding from 3pm onward.There are LOTS of great gift certificates available to bid on. We will be starting the bidding at 50% of the value with all proceeds supporting local cancer care centres.Please RSVP so we can plan how much food to have.Hope you can make it!Here’s a list of gift certificates we have so far:Ennio’s 25.00Charcoal Group 50.00Mediterraneo 50.00Vijay’s 25.00Golf’s Steakhouse (brunch for 2) 40.00Hobson Street Restaurant 50.00King STreet Trio 50.00Sanctuary Day Spa 50.00SportChek 50.00Nigel’s Athletic Direct 25.00Nigel’s Athletic Direct 25.00East Side Cycle 50.00Runner’s Choice 100.00HomefitRebel Creek-2 green feesChicopee-day pass 49.00Pier 1 Imports 30.00Cineplex Entertainment 25.00Massage- Sarah Brown 70.00Massage-Sarah Brown 70.00Massage -Dianne Green 70.00Massage- Dianne Green 70.00Massage-Sophie Dinsdale 60.00Massage-Sophie Dinsdale 60.00
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Today’s WOD
“Nicole”
20 min of:
400m run
Max rep pull ups
Total pull ups – 129
Man did that ever suck the life out of me with that heat today.
10/08/2009 at 08:02
22:57….hot and sticky out there, but a good cleansing sweat.
10/08/2009 at 14:55
22:43 (or near that). Yes this was a drencher!
11/08/2009 at 11:47
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