July 19

Complete as many rounds as possible in 20 minutes of:
30 Knees to Elbows
Shoulder Press, reps to failure (115/75)
Push Press, reps to failure
Push Jerk, reps to failure

Bar can only be put down at the end of the round.
Score is total overhead reps.

July 15, 2010

For time:

10-9-8-7-6—-1

pull ups

ring push ups

sumo deadlift high pull    135/95 lbs

You may have seen some kickboxing happening at the gym recently.  It’s Brian’s super wife Sandy & her crew who were recently displaced by the fire at St. Paul’s Church.  Sandy runs the Kickass Kickboxing classes on Tues 8-9pm, Thurs 7-8pm,  & Sat 11-12 in FirePower until the church is repaired.  FP members are welcome to drop in for something different.  You can get a 6-pass card for $50 that can be shared by a family or an individual person.  No experience required.  If interested, email Andrea or Brian to get a card.

Only 5 more weeks till Turtle Jr comes home….

Get Strong!

Read this article, knowledge is power, and so is a big friggin deadlift!

http://articles.elitefts.com/articles/training-articles/efs-classic-the-eight-keys-a-complete-guide-to-maximal-strength-development/

Bri

july 13

Five rounds for time of:

• 40 lateral jumps, orange hurdles
• 30 Box jumps, 24/22 inch box
• 20 Kettlebell swings, 1.5/1 pood

Next FirePower Get Active Boot Camp is scheduled for August.  4 weeks of FirePower style workouts on Tuesday evenings & Saturday mornings.  Last chance for a boot camp before school starts!  Members who refer the most Boot Campers will receive a small gift.

July 6

Clean & Jerk

5-3-1-1-1

Then:

Amrap 12 mins of:

8 jumping lunges

16 push ups

24 double unders

aarrgghh, not the overhead squat again!

Hey everyone,  I along with many of you struggle with the overhead squat.  I have in the words of George, “the flexibility of a scalded cat”.  I’m working on that, partly my old age, but anyway I found some great tips on the old OHS which will help us all, and kind of let you guys know what we mean when we yell things like, “butt back! heels!, active shoulders!” Okay, here it is, read it, then read it again!

http://weightliftingexchange.com/index.php?option=com_content&task=view&id=440&Itemid=60

Bri

June 29

21- ­15 -­9 reps of:

Body blasters (burpee­ pullup ­knees ­to­ elbows)

box jump burpees

Belushi burpees (on jump turn 180 degrees)

Burpee Jacks (plank jack to jumping jack)

June 28

For time
7 Sumo Deadlifts (255/165)
400m Run
10 Deadlifts (255/165)
400m Run
7 Sumo Deadlifts
400m Run
10 Deadlifts
400m Run
7 Sumo Deadlifts

Here’s a ton of pics from the Element Challenge on the weekend.  Thanks to Alex Wong for coming out and snapping the action!!

We’re heading to watch some professional boxing on Sat July 10th @ 8pm at Hershey Centre in Mississauga. Tix are $25.  From there, we’re planning to head to Ned Divine’s to watch BJ’s band rock the house! Msg Andrea to reserve your tickets.

We’re looking for a part-time RMT to work out of the gym.  Anyone have any connections, please have them call us!

Lastly, here’s the link to signup for the next Strength Program starting July 11th.  Still spaces available. You’ll need to use the “reserve spot & pay later” option for now.  Then simply pay in person @ the gym.  Questions?  Talk to Andrea or Brian.

Stretch, stretch, and more stretching…

Hey everyone, I am as guilty of this as anyone…I don’t stretch enough!  I even tried the hot yoga, but it was just too damn hot!!  Anyway, here is a link for some stretches you can hit 3-4 times a week, in the gym or at home!

http://www.onefourfourone.com/services/static-mobility-complex/

Print them off and carry them in your training  journal, whatever it takes, we need more mobility! (me especially, getting old and stiff)

Bri

June 4

WOD: ‘REDS’

Christina

For time:  10,9,8,7………1

• Hang snatch  115/75 lbs
• Box jumps 24/22

then finish with 100 double unders.

The gym is closed both Saturday & Sunday this week for the level 1 cert.  Also, don’t miss the return of the Tiger to the ring this weekend at Tigers Wrestlefest!  Saturday June 5th as part of the Milton StreetFestival.  Bell time is 5:30pm.  Join us for FirePower on stage at 4pm.

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