Southwest Active -Thursday- Jan.7/2016


-Hey guys. Jan 16-17th/2016, we have coach Sara, Krista (my sister who I coach remotely from Brandon), Alex Oliver and Brooke Oliver all competing in a partner competition called Frostfit, taking place @ Crossfit Winnipeg. Sara and Krista competed last year and look to showcase all their hard work from their training. Brooke and Alex are taking part in their first ever competition. The feeling of your first competition can be a bit overwhelming, however Brooke and Alex are more than ready for what is coming. If you see them in the next week pass them a good luck! 

Also, I have heard through the grapevine that people are coming from Melita to cheer the girls on. This is awesome and I encourage anyone that wants to, to come on out! It will be a great weekend. Let me know if you have any questions about it!

Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Front Squat @ 20×1, 5 reps every 2 min x 5 sets-build from week of dec.21–>26 -if it feels really good – go for your heaviest 5
B. EMOM x 10minutes
1st-30sec alternating db snatch-challenging weight
2nd-30sec skipping- double under practice
C1. Seated DB Press @20×1, 10 reps x 3 sets-30sec
C2. Weighted L Side Bridge 30sec x 3 sets-30sec
C3. Weighted R Side Bridge 30sec x 3 sets-1min
D. Quad Smash- barbell/kb 90sec/leg
E. Couch Stretch – rear foot elevated 90sec/leg


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