Tuesday, March 25/2014

Written by Saskpro Crossfit on March 24, 2014

Congrats to our good friend Ian deBack on opening his new physiotherapy clinic.  Check out our website > about us > community partners for information on getting in the see Ian when the need arises!

Workout of the Day
Health SWOD 15 Minutes on A1. And A2 15 Minutes on B1. And B2 A1. Bench Press 5 x 4-6 Reps @ 2002 tempo, 2 down, 2 at top A2. Push Ups 5 x 6-8 Reps Rest 1:00 after A2. B1. KB Swings

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Monday, March 24/2014

Written by Saskpro Crossfit on March 23, 2014

Re – Testing Week
That time again, but before we get into it – I want you all to take a few minutes to read through and ask a few questions about what that means to you.

We gather the data, break it apart and that helps us choose distinct programming for the Health – Fitness – Performance Levels you see.  We select 4-5 priorities, plan reps, tempo and sets for the SWODS and appropriate energy system training/skill work for the WODS.

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Saturday, March 22/2014

Written by Saskpro Crossfit on March 22, 2014

Health SWOD 20 Minutes A. FS 4 x 4-6 Reps @ (20X1) – count to 2 on way down…these are warm ups sets B. KBS – 5 x 30-45 Sec – Rest 1:00 between ea

Fitness SWOD C. FS 4 x 4-6 Reps @ (20X1) – count to 2 on way down…these are warm ups sets D. Hang Power Clean – 5 x 3-5 Reps

Performance SWOD A. FS 4 x 4-6 Reps @ (20X1) – count to 2 on way down…these

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Friday, March 21/2014

Written by Saskpro Crossfit on March 20, 2014

The Summit Run registration is out!
Every year many of you go out and forge through this route, and this year in all my running glory I will ACTUALLY be there….running with you!
Registration completed yesterday, and here I come June 14th – going after my first half marathon!  I am looking forward to sharing the experience with all of you, and a wee bit nervous – but the commitment is made!  No money on the line, not looking to finish in

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Thursday, March 20/2014

Written by Saskpro Crossfit on March 20, 2014

Baby Steps…
The hardest part is always getting started…we all often talk and talk about our ambitions, but wait for the perfect time to get started with perfect action.

Goals require us to, TAKE ACTION, to produce results.

Today, I challenge you all to take imperfect action.  Go after your goal, without knowing all the answers or trying to be perfect – see what you learn, and then try again RIGHT AWAY.

Keep this in mind as you go ‘READY – FIRE – AIM’….

Evan

Health

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Wednesday, March 19/2014

Written by Saskpro Crossfit on March 19, 2014

New beginnings!

I wanted to take a minute to give an update on the new space, as we are working to get this completed!  The drywall should be boarded and done by the end of tomorrow, next up mud and tape for half the gym(offices, washrooms, ‘lounge’ and Yoga room).

We will commence painting the gym side right away as well…expected move date.  ~ End of April, we are targeting April 25th.

We will also be making so changes inside of the gym

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Tuesday, March 18/2014

Written by Saskpro Crossfit on March 17, 2014

FIT FACTORY BOOTCAMP 2.0 will begin on April 7th!

For the last 3 weeks, I’ve watched people transform and improve their lives with Saskpro’s Fit Factory Bootcamp.
Fifteen participants made a commitment to get healthy, and incorporate positive changes, which will carry on into the future.
Some of the big accomplishments so far: weight loss of up to 6 lbs., kicking the “pop drinking” habit, being able to lunge properly, and to run consistently for 2 minutes.
This is only the beginning !!
Saskpro is

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Monday, March 17/2014 – St. Patty’s Day!

Written by Saskpro Crossfit on March 17, 2014

Happy St. Patty’s Day Everyone!  Reminder if anyone is up for sharing a pint, come down the PA Brewing Pub tomorrow night(Monday) at 7 isn and share Pint with us all :-).  Well, I will be there anyhow having a Guinness.

Programming for the week – I wanted to touch bas eon this on give you an expectation of the workouts for the work.  This is Week 11/13 of the current programming cycle, with next week being a ‘Testing’ week so

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Saturday, March 15/2014

Written by Saskpro Crossfit on March 15, 2014

St. Patty’s Day Fun
For those of you interested in sharing a St. Patty’s day pint or even two….

We’ll meet down at the Prince Albert Brewing Company Monday at 7PM to share a pint!  The Brewing Company is located at 1425 6th Ave East.  See y’all there.

 

Health SWOD
20 Minutes

FS 4 x 4-6 Reps @ (20X1) – count to 2 on way down…these are warm ups sets
KBS – 5 x 30-45 Sec – Rest 1:00 between ea

Fitness SWOD

FS 4 x 4-6 Reps

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Friday, March 14/2014

Written by Saskpro Crossfit on March 14, 2014

Happy Friday!
‘Work hard in silence, let success make the noise!’
Great week in the gym guys, over the next 2 weeks the ‘Fitness’ intervals will will be building and having you guys work up to some Heavy 2-4 rep maxes.  I encourage you all to look at these if you this is a goal for you, on the flip side if you are enjoying the tempo work and finding you are building confidence in the lifts, getting gains in your strength and feeling great –

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