Sunday Dec 8, 2019

OPEN GYM 9:30am- 11:30am

21 DAYS OF GAINS: Day 8 of 21

A1) DB Lateral Raises: 20-20-20-20-20
A2) Banded Tricep Extensions: 20-20-20-20-20
A3) DB Chest Flys: 20-20-20-20-20
A4) Pushups: 20-20-20-20-20
B) Bench Press: 100 Reps #Bodyweight
C) Stretch Throughly 



Saturday Dec 7, 2019

Lets rally up the troops guys and girls and head to CrossFit Rebuild, Cambridge 9:00am 

OPEN GYM: 730am-10:00am

21 DAYS OF GAINS: Day 7 of 21

A) DB Box Step ups: 40-30-20
B) Back Squats: 10-10-10-10*last set to failure
C) Glute Ham Raises: 20-15-10
D) Romanian Deadlifts: 8-8-8-8*last set to failure
E) Barbell Glute Bridges: 20-15-10
F) DB Walking Lunges: 100 Reps
G)”Death By Assault Bike” Every Minute on the minute increase calories by 1, starting at 5 calories. 

Friday Dec 6, 2019


21 DAYS OF GAINS: Day 6 of 21

A) Pullups/10 Negatives: 1 set of max reps
B) Chin ups: 1 set of max reps 
C) Banded Assisted Pullups: 1 set of max reps
D) Single Arm DB Row: 20-20-20 (last set go to failure)
E1) Straight arm banded pulldowns: 10-10-10
E2) Barbell Row: 8-8-8-8
F1) DB Shrugs: 20-20-20 (last set is to failure)
F2) DB Bicep curls: 20-20-20 (last set is to failure)
F3) Active Hang from the bar: 3 sets- max time
G) Barbell Drag Curls: 1 set max reps

Box Brief: 
Tomorrow, Saturday Dec 7, 2019, 9:00am- Fran for The Food Bank, CrossFit Rebuild 

Thursday Dec 5, 2019


21 DAYS OF GAINS: Day 5 of 21

Buy In: 50 Calorie SkiERG
As many rounds as possible in 30:00 Minutes
Max Rep: Pushups
Max Reps: DB Lateral Raises
Max Reps: DB Overhead Tricep Extensions
Buy Out: 50 Burpees 

Athlete Notes:

*Each movement performed as a tempo (2:1:2:1)
*After each completed round, rest 2:00 minutes

Box Brief:
Saturday Dec 7, 2019, 9:00am- Fran for The Food Bank, CrossFit Rebuild 

Wednesday Dec 4, 2019

December 2019 Athlete of the Month:  Alanna

1. Where are you from and where do you go to college/what year?
I grew up mostly in Stratford, ON. I am a Ph.D. student studying Psychology at the University of Waterloo.

2. What is your favourite exercise/movement in CrossFit? Least favourite?
I really like rowing (*insert shoutout to coaches Bhillie and David Arthur Romero for their support here). I tend to dislike things that don’t come easily to me, and there are many of these movements in CrossFit. But I often surprise myself when I stick with something that I initially don’t like or try something that I think might be too difficult. Progress is so motivating- so that list is getting shorter and shorter!

3. What is your biggest strength you are bringing to CrossFit Division?
I try to bring a positive attitude to the gym with me every day. Sometimes that’s easier said than done, but no matter what I always leave CrossFit in a better mood than when I arrived!

5. What 3 words would your closest friends use to describe you?
I had to poll a few friends for this one: witty, loyal, and kindhearted.

6. What’s your favourite cheat food?
I don’t know if this counts, but I absolutely love sweet potatoes. I would literally eat only sweet potatoes if I could.

7. What do you do when you’re not CrossFitting?
Usually, it’s something school related (#studentlife). But, there is nothing more important or enjoyable to me than spending time with friends and family. I’m really lucky to have such a solid support network.

8. What motivates you to workout everyday?
I am motivated by all of the changes I’ve noticed in my body. I can lift more, move faster, and I just generally feel better. That keeps me coming back- I want to see what’s next!

9. If you could program a WOD what would it be?
Hmm. Probably something involving rowing. Maybe some sandbag carries? This is a tough one…I’ll just leave the programming to the professionals!

10. What is your biggest goal at CrossFit?
My biggest goals are to stay consistent and keep working hard.

21 DAYS OF GAINS: Day 4 of 21

A1) Barbell Reverse Lunges: 20-20-20

A2) Goblet Squats: 20-20-20
A3) Weighted Wall Sits: 1:30-1:30-1:30
B1) Front Squats: 5-5-5-5-5
C1) Assault Bike Mashup: 100/80 Calories *Every 2:00 Minutes perform 25 Air Squats*

Box Brief: 
Saturday Dec 7, 2019, 9:00am- Fran for The Food Bank, CrossFit Rebuild 

Tuesday Dec 3, 2019


21 DAYS OF GAINS: Day 3 of 21

A1) Chin ups: 5-5-5 (tempo 3:1:3:0)

A2) Banded Pullups: 10-10-10
A3) DB Bench Pullovers: 15-15-15
B1) DB Bent Over Rows: 12-12-12
B2) Seated Banded Pulls: 20-20-20
B3) Barbell Bent Over Rows: 10-10-10 (2 second pause at the top of each rep)
C1) Barbell Curls: 8-8-8-8 (4 second descend)
C2) DB Hammer Curls: 20-20-20
C3) Banded Curls: 3 Sets of max reps. 

Box Brief: 
Saturday Dec 7, 2019, 9:00am- Fran for The Food Bank, CrossFit Rebuild