Written by Saskpro Crossfit on April 8, 2014
Who are the Sheep in your life?
The people telling you that you can’t do something…you are going to fail or giving you their ‘expert’ advice on what you doing…. and that it won’t work. Have they done it before, how do they know? Are they living lion?
Something to consider – are the sheep other people around you? OR do you let the sheep in your head rule the lion?
Health SWOD A1. Forward Step
Written by Saskpro Crossfit on April 6, 2014
Back at it ready to roll. I came across this article the other day and shared on the Member Facebook page. For those of you interested it is a pretty cool read!
Check it out here: http://www.libretea.com/chop-wood-carry-water-mundane-tasks-lead-to-appreciation/
As for the week ahead, here is what it looks like!
Monday – SWOD – Push Press, WOD – 10 min on, rest 2, 10 min on
Tuesday – SWOD – Weighted Lunges, WOD 3 x 5 min on, 2 min rest
Wednesday – SWOD – OHS and
Written by Saskpro Crossfit on April 4, 2014
Workout For Saturday!
Mobility/Skill – Circle Run
Health WOD 5 Rounds (3:00min on: 1:00min Off) 6 KB Swing 6 Push Up 9 Squat
Fitness WOD “The Chief” – 5 Rounds (3:00min on: 1:00min Off) 3 Power Clean 6 Push Up 9 Squat M = 85#-135# W = 53# – 95#
Performance WOD “The Chief” – 5 Rounds (3:00min on: 1:00min Off) 3 Power Clean M=135-155/ W=95#-110 6 Push Up 9 Squat
Cool Down Core Health 50-75 Core Movements Fitness/Performance 100 Core Movements
Written by Saskpro Crossfit on April 3, 2014
Team Spotlight this week on Associate Coach Myles Jeffers!
I love this picture, haha – awesome stuff. The Jeffers Family are amazing people, and we are fortunate to have them ALL :-)!!
We caught up with Myles this week, after hectic 5 weeks of competing in the CrossFit Games! He did an AMAZING JOB, and finished 65th in Western Canada. The top 48 go to regionals, and there is a chance he will end up there! Every year some athletes compete in
Written by Saskpro Crossfit on April 2, 2014
The testing week results are always a fun time, we can look at the group as a whole and see where improvements were made, where we stalled and what needs addressing. The last 13 weeks we made some subtitle changes in the way we program and implement the program and we will again make some changes moving ahead :-).
Test Overview, and what it means moving ahead…
Bench Press and Power Clean 1 RM – we aren’t really overly concerned with actually
Written by Saskpro Crossfit on April 1, 2014
Here guys and gals – we will have a little fun today (I promised the testing results, but they will be posted for tomorrow as I would like y’all to watch this video today please….). With the Bring Sally up WOD, 1 song and some specific task to do when this is playing…I will let this video do the talking:
And here is the rest of the story:
Mobility/Skill Squat Test 1:00min Couch Stretch :45sec Each leg Shoulder mobility
SWOD – 20 Minutes
Written by Saskpro Crossfit on April 1, 2014
Workout of the Day
Health SWOD 5mins Ladder Drills Rest 2-3mins Groups of 3 – 3mins 25# Plate in the middle Max Rep Bupee Plate Jump. Go Around in a circle
Fitness SWOD 5mins Ladder Drills Rest 2-3mins Groups of 3 – 3mins 45# Plate in the middle Max Rep Bupee Plate Jump. Go Around in a circle
Performance SWOD Same As Fitness
Health WOD 5:00 AMRAP 10 Med Ball Squat/Chest Pass 100ft Partner Piggy back carry (Switch Every 25ft) 10 High Five FLR
Written by Saskpro Crossfit on March 30, 2014
‘Testing’ week is over, how did it go for you??? Did you notice, did you improve or did you have somethings not turn out as you thought they would?
We are currently getting all the data together, and will share on Wednesday’s blog post the details of some improvements and on Friday we will give you an overview of whats to come for the next 12 weeks!
In regards to to ‘testing’ week…I ask you guys to read through this, and ask
Written by Saskpro Crossfit on March 29, 2014
All Levels • Partner Up, as a team complete the total number of Reps, you can break up anyway that you like for the day • The Catch ☺, every minute everyone will perform 5 Jumping Jacks…
2 Rounds, 40 Minute Time Cap
50 Box jump or Step Ups
or Ring Rows
50 In Place Lunges
50 Knees to elbows
or Sit Ups
50 Push press – 45/33 is Max Weight
50 Wall ball or Squats
50 Burpees, push ups is optional
50 Cal Row
Written by Saskpro Crossfit on March 27, 2014
Staff Profile – Whitney Darchuk, Head Coach
Whitney has been a great member of the community and grown into a great leader at Saskpro. She is off to compete again this weekend on OLY Lifting :-)! We are all behind you Whitney and look forward to hearing all about the experience next week!
We went IN-DEPTH with Whit, dug deep and got the answers to some pressing questions – stay tubed for next week’s profile on Myles Jeffers!
Which of the following for