Workouts Nov 3 – 8th

Written by Saskpro Crossfit on November 2, 2014









Health SWOD
A1. KB DL 5 x 6-8 (Tempo 21X1)

A2. Alternating In place Lunges 5 x 6-8 each Leg

A3. FLR 5 x :20-:30SEC

Fitness SWOD
A1. SUMO DL 6 x 4-6 (Tempo 21X1)

A2. FLR 6 X :30-:45SEC

Performance SWOD
A1. SUMO DL 7 x 2-4 (31X1)

A2. FLR 6 X :45SEC

Health WOD
6 Rounds (:90on-:90off)

Suitcase Carry 50ft R

Suitcase Carry 50ft L

6-10 Ball Slams

6-10 Ring Rows

Fitness WOD
6 Rounds (:90on-:90off)

Suitcase Carry 50ft R

Suitcase Carry 50ft L

10 Ball Slams

10 Pull Ups (Purple Band)

Performance WOD    
Same as Fitness

Cool Down

Body Weight

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Workouts, Oct 27 – Nov 1st

Written by Saskpro Crossfit on October 26, 2014

Workouts for the Week

Are you Sore from the 1st week of “Back to basics” programming cycle?

Tip – We all do a really great job of warming up, followed by stretching, or rolling out. How many of you actually do a quality cool down, stretch, or use those awesome rollers we have after a workout? I challenge each and everyone of you to take 5mins after class next week and for the rest of your life to cool down correctly.

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2 Reasons Why We Fail, by Evan Lindsay

Written by Saskpro Crossfit on October 22, 2014


2 Reasons Why We Fail

I have been reflecting on some different things in my life – some that have ‘worked’, and some that have been pretty epic on the fail side!  I came to 2 conclusions about times in my life when things didn’t work! Why I failed, and things I have noticed in others when they miss their marks/goals.  For simplicity, I think these 2 things sum it up:

1. Ineffective Plan
2. Ineffective Mindset

We fail when we don’t plan

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Workouts Oct 20 – 25th

Written by Saskpro Crossfit on October 19, 2014

Hi Everyone,

As you all know last week was testing week for Quarter 3 of this year. What a great testing week it was high fives and bell ringing all around. Awesome effort and work put in by all of you. We were really pleased and proud of all your results. Keep it up. As they say… “They Sky is the limit.”

What to Expect for Quarter 4?

We are going to start off with the themes “Back to basics” & “Functional Fitness”.

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Dedicated to Mobility, by Coach Janet

Written by Saskpro Crossfit on October 15, 2014



An interesting quote came up at the mobility course I took a couple of summers ago with Dr. Kelly Starrett, the Crossfit mobility King. Why do people not dedicate more time to mobility? It’s simple, “because they can’t PR (personal record) when doing it.” Makes sense doesn’t it? Everyone wants to move more weight, run faster, and perform pull-ups. In order to achieve those movements, “you must be mobile.”


In reality, if you can’t move properly, how do you

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Fear, by Evan Lindsay

Written by Saskpro Crossfit on October 14, 2014

I’ve spent a lot of time thinking about fear, and even being afraid that I was fearing something(how crazy is that!). Scared of being scared.

I have thought about how fear has held me back – fear of failure, fear of success, fear of letting go, fear of losing something, just so freaking scared.

I feel like I have been working to overcome fear, and try to ‘beat it’ since I was a little kid playing hockey right through to junior, pro and beyond.

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Transition Time, by Coach Janet

Written by Saskpro Crossfit on October 6, 2014


Doesn’t matter what age you are, what job you do, or where you are personally in your life, Transition/Change is a natural progression we all go through. Saskpro is going through this transition, as we say goodbye to an excellent coach, but more-so to a really good friend.

Myles has been a part of this gym since I started and the change he has gone through has been interesting to watch.
He used to

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Workouts Oct 6 – 11th

Written by Saskpro Crossfit on October 5, 2014

Test Week?!?! It’s gonna be all good folks :-), we do this every 13 weeks at Saskpro to collect some data and see how everyone is doing at different levels:

Health, Fitness and Performance

In the gym, this helps us determine what movements, mobility, and areas require the most attention and continue to build great quality programming. It also, proves that we are doing is working and is creating further balance across all domains for you!

This is also a  great

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Farewell, From Coach Myles

Written by Saskpro Crossfit on October 3, 2014

Hey SaskPro,
As most of you already know, this is my last week at SaskPro. I have struggled trying to put together into words what my time at SaskPro has done for me, but I’ll try my best.
As a coach, I am so proud to have been part of the changes that I have observed in peoples lives. Improvements in strength, flexibility, and movement are awesome to see, but what really touched my heart was watching members demeanors change after a

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Touchdown, By Evan Lindsay

Written by Saskpro Crossfit on October 2, 2014

TOUCHDOWN, By Evan Lindsay
After a world wind set of months, and most recently a crazy 3 weeks of travel and work I am settled back into a routine with Kirstie, Dundee the dog and Biloxi the cat in Cayman.  This is a great feeling.  Since April there have been A LOT of changes, some amazing, some have tested us, some utterly surprising.  A crazy amount of planning, preparing and self-doubt (which oddly enough never seems to leave :-), but your skills

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