Complete 4 sets of each exercise, alternating between each:
Weighted Squats 8 reps
Push-ups 3-5 reps
Then complete 4 sets of each exercise, working for 30 sec then resting for 30 seconds
Monday, April 1
9:00-10:00am at the National Ski Academy
10:45-11:45am at Crossfit Indestri
Tuesday, April 2
10:00-11:00am at the NSA
Wednesday, April 3
10:45-11:45am at Crossfit Indestri
Thursday, April 4
10:00-11:00am at the NSA
Please note that I will be away April 10-15 and classes will be canceled during that time.
Looking forward to seeing everyone class this week!
Remember to follow the blog on the website at: www.projectstrong.ca. If you go to the bottom right-hand corner of the home page, click on the “Follow” button and you will be able to fill in your email address and receive a copy of anything I post in your inbox.
See you in the gym,
Bonnie
It was great seeing how everyone can get up off the floor from the prone position – the 1/2 get-up became a full get-up for many of you!
Strength Focus
Alternate between each exercise
Deadlifts 10, 10, 7, 7, 5, 5, 3
Lat Pull Downs 8 reps
Conditioning Work
5 Rounds of:
10 step-ups
10 deadlifts
10 thrusters
2 lengths carry
We all know that exercise is good for us. It can make us feel happier. It can help with weight loss. It is good for your muscles and bones. It increases energy levels and can help reduce the risk of chronic diseases. It can help with relaxation and sleep quality. It can also help with brain health and memory. Here is a great article that explains the affect of exercise on the brain for those of you who want to know more about it: This is your brain on exercise.
Now make sure you come to class and feed your brain some BDNF!
Here is the work for Wednesday, March 26:
Strength Focus
Complete 3 sets of each exercise:
A) 1/2 get up 5 reps each side
B) Rope Pulls
C) Negative Pull-ups
Conditioning Workout
Every 2 minutes for 30 minutes (3 sets each)
10 Calorie row
15 Wall balls
10 step overs
15 KB Swings
40 sec Dead bug hold
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 – 60 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
Strength Focus
Complete 5 sets of:
A) Front Rack Squats
Complete 2- 3 warm up sets of 5 progressively loading to working sets of 5 reps (RPE of 8/10)
Alternate with
B) Reverse Snow Angels 10 reps
Conditioning Workout
12 KB swings
12 Step ups
12 Squats
12 Push Press
The New York Times has a great article today titled “Why Lifting Weights Can Be So Potent for Aging Well.” If you haven’t read it, here is the link. It shares more great evidence that fitness after 60 is important — I hope you have all found out that you can do this and in turn you can do a lot more than you thought you could!
(Thanks Joan Carter for sharing the article)
Here is the work for Monday:
Strength Focus
Complete 4 sets of:
a) Dumbbell Row 8 reps each side
b) 6 Alternate goblet Cossack squats
Conditioning Workout
Complete one round every 5 minutes for 4 rounds
1 minute bike or row
20 sumo Deadlifts
15 step ups
1 lap
Monday, March 25
9:00-10:00am at the National Ski Academy
10:45-11:45am at Crossfit Indestri
Tuesday, March 26
10:00-11:00am at the NSA
Wednesday, March 27
10:45-11:45am at Crossfit Indestri
Thursday, March 28
10:00-11:00am at the NSA
Looking forward to seeing everyone class this week!
Remember to follow the blog on the website at: www.projectstrong.ca. If you go to the bottom right-hand corner of the home page, click on the “Follow” button and you will be able to fill in your email address and receive a copy of anything I post in your inbox.
See you in the gym,
Bonnie
Strength Focus
A) Goblet Squats … complete 2 -3 sets progressively loading to heavy working weight (RPE of 8/10), then complete 5 sets of 5 at that weight
Alternate each set of squats with
B) Bird Dog …. 5 reps each side with 3 sec pause
Conditioning Workout
Partner work – You go, I go … working for 10 minutes
4 push ups
6 ring rows
8 squats
1 lap (together)
Alternate who goes first each round
Strength Focus
Complete 5 sets of
A) Deadlift 5 reps
B) Shoulder Press 5 reps
Conditioning Workout
Working for 10 min, complete as many rounds and reps as possible of
2 burpees
5 Sumo Deadlift
10 KB swing
Strength Focus
Complete 4 sets of:
A) L-sit hold
B) Bench Press 8 reps
C) Carry’s (Suitcase, Farmer, Med ball)
Conditioning Workout:
8 min EMOM of
6-8 ring rows
30 sec plank hold
Tabata of Superman/Banana/Dead Bug hold
ProjectStrong 