CrossFit Pickering

JUNE and JULY NEWS

July BOOTCAMP - Starting on Wednesday, July 3rd, 7 am and 7 pm.  Monday, wednesday and Friday for 4 weeks. 

POWER LIFTING SEMINAR WITH BRANDON LILLY

Crossfit Pickering and The Power Plant Weightlifting Team are excited to announce that elite powerlifter Brandon Lilly will be travelling North of the border July 27th & 28th to present his informative seminar. 

 Brandon has been taking the powerlifting world to a new level with his book "The Cube Method" based on his vast powerlifting experiences.

 Brandon Lilly is a very well traveled, Elite powerlifter. He has trained at Guerrilla Squad Barbell, Westside Barbell, Lexen Xtreme, and is now home at Berea Barbell. In his strength journey he has competed in bodybuilding, strongman, and powerlifting. Brandon is one of only 19 men to ever total over 2200 raw, having 2204 which ties him for 16th all time (826.5 squat, 573 bench, 804.5 Deadlift).

 The two days will consist of Brandon breaking down his Cube Method, as well as how to program for Powerlifting and Crossfit. You will also have the unique opportunity to have one of the Worlds strongest men assess your lifts and suggest ways to get YOU to be a stronger and more efficient athlete. 

 We will have a limit of 30 spots at the fantastic price of only $150 per person.

To register  Please pay by paypal here:

 

Do not miss the chance of a lifetime!

Date: Saturday and Sunday July 27 and 28

Time: 9 to 5 ( confirmed times closer to the date)

Tom's Amrap times two

10 minute Amrap

1 Minute double unders or singles

1 minute rest

 Rest 3 minutes

12 minute Amrap

10 225/165 Deadlift

Walk 50 feet with bar – we need to strategize for this as people could get bunched up. ;) 

10 over bar burpees

Snatches a la Outlaw

EMOM for 5 minutes:

 2 Snatches (full) @ 80%

 Then, when the clock hits 5:00-

 2 minute AMRAP of:

 Snatches (full) @ 80%

 *This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

 -then-

 Run 1 Mile for time.

300 + box squats

Box Squat

3 x 4 work up to your last max – do not add weight if you cannot get your shins parallel.

300

25x Pull-ups 

50x Deadlift @ 135lbs

50x Push-ups

50x Box Jump @ 24” box 

50x Floor Wiper @ 135lbs

50x KB Clean and Press @ 36lbs

25x Pull-ups

300 reps total

O/H and cleans

 o/h squat – 6 x 3 – up to 95% of max

 7 minute AMRAP of:

 7 Hang Power Cleans 155/105#

30 jumping squats

 *Rest 2 minutes – then:

 Run 800m for time.

Partner wod

BENCH 15 sets of 3 at 50% - use as much force as possible

 Teams of 2 

 For Time:

 100 Double-unders, 50 each

50 Handstand push-ups while partner holds handstand

50 Toes-to-bar while partner hangs from the bar

50 Shoulder to overhead (160 / 100 lbs) while partner holds bar in front rack

Then, both partners lunge 90’ with the bar in a front rack position

sweatshirts - second order???

there was  a slight mix up with our sweatshirt order so we are ordering more!

2 possible sayings on back:  Lift heavy OR Being weak is a choice GET STRONG

If you missed the deadline last time and would like a sweatshirt, please email me before end of day Friday.

They are beautiful!

 

modified from HQ

Complete as many rounds as possible in 20 minutes of:

5 hand release push-ups

7 Chest to bar pull-ups

35 pound Dumbbell squat snatch, 10 reps, alternating

12 split jumping squats

 

And because we didn't do it on monday - practice squat cleans - 3 x3 95/65

HBBS and fast metcon

5X3 HBBS @ 65% – rest 90 sec.

 *Notes: Down and up quick, no pause. Make sure to hit absolute full depth.

 4 rounds for total working time:

 30 KBS 24/16kg

12 atomic situps

12 dips

DL and 20 minute am rap

DEADLIFT

4 x 4 – end at 90%

 Complete as many rounds as possible in 20 minutes of:

Row 250 meters

25 Push-ups

Yup, we are revisiting this...

Here is the deal here.  If you struggle with Wall Balls at RX weight, then lower the weight and get'em done.

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10' target)

90 Double-unders

30 Muscle-ups

 WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14 lbs to 9' target)

90 Double-unders

30 Muscle-ups

 rest then:

practice squat cleans with a bar/95/65 pounds.  Work on form.  Do 3 x 3