July Offerings!

We have so many things going on this July at Taranis it seems worth of a blog post to lay it all out for you. I LOVE SUMMER!

Wednesday July 1:

We are closed! It’s Canada Day and we want you all to get out there and have some fun, celebrate this amazing country we have the pleasure of living in and test your fitness outside the box. There is rumor of a Taranis beach gathering happening so keep your eyes peeled for facebook updates!

Saturday July 4 :

8am – Bring a Friend WOD! It’s free, it’s fun and it’s the perfect opportunity to bring your friends and family in to try out CrossFit. You don’t need to sign up and you can bring more than one person. This only happens once a month so don’t put it off until August! Bonus item: I am coaching it and I’m funny!

11:45 and 2:15pm  –  Rowing Workshop with Mike Braithwaite. Click on the link for all the information and make sure you sign up!

Monday July 6:

Our July Group Phase 1 Foundation Classes start at 7pm.  If you have someone who is interested, please email us asap!

Thursday July 7:

CrossFit Lite rolls out another 6 week block of kick ass training! The “Liters” have a great group developing and would be happy to have new people join them after all, the more the merrier while suffering through burpees!! Steve and Tyson program all kinds of fun and hard work for this group and the Liters pay them back with all kinds of sass. Check out all the details on our CrossFit Lite page.

Sunday July 12: 

We will be closed to regular programming as it is a rest day BUT we are offering Advanced Gymnastics Clinic with Sean Lind. All the DETAILS are here! Up your coaching game and competitive performance!

July 20-26:

2015 Reebok CrossFit Games are happening in California and we will have our athletes there representing Taranis!! Here at home we will have the TV set up with live coverage playing. You can expect the weekend to bring major hang out sessions at the box pre and post wod. Bring your lawn chairs and food! The bbq tank will be full and I’m sure random games of spike ball and various sorts of skill testing competitions will be happening.  We have discovered this is a side effect of having a bunch of CrossFitters sit around watching The Games 😉 More details to follow and take shape but you get the general idea!

 

Post questions below or feel free to email.

Looking forward to seeing all your happy smiling faces this week in the box!

Sully

Rowing Workshops!

Row Row Row your boat… well actually your Erg!

We are happy to offer 2 rowing workshops this Saturday, July 4. Spend an hour with retired Canadian Olympian, Mike Braithwaite, and dial in the finer points of your rowing technique.

We can all get on the rower in a wod and somehow survive but perhaps you would like to make the most of your rowing time with some tighter technique and more efficient use of energy.

WHEN: Saturday July 4.
2 sessions 11:45 and another at 2:15pm.
Spaces limited to 10 people per session.

WHERE: Taranis Athletics

WHO: Open to anyone interested, including non Taranis Members.

COST: $40

HOW TO SIGN UP:
Please email us info@taranisathletics.com
OR
Sign up in person at the gym. Sign up sheet is at the front display case.

Money to be paid before Saturday to secure your spots. Payments accepted in the office with cash, debit, VISA or cheque. Emails will be confirmed and asked to submit an etransfer to secure spots.

WHO IS TEACHING:
Michael Brathwaite made his Olympic Games debut in 2012 in the men’s double sculls event. He and partner Kevin Kowalyk finished 12th in the competition.

Braithwaite won a bronze medal in the single sculls at the 2010 World University Games and another bronze at the 2009 Under-23 World Championships, which was the first medal ever for a Canadian in the single sculls at that event.

Born in Duncan, B.C., Braithwaite is also a national Under-23 men’s singles champion. He received the 2009 Hanlan-Keller Award, the International Achievement Award and was named the 2009 Canadian University Rowing Championships Oarsman of the Year as a member of the crew at the University of Toronto.

Monday June 29, 2015

There is phase 3 from 11:30am-12:30pm
There is phase 3 from 3:30pm-7:30pm

WOD:
3 rounds
400m run
21 thrusters 75/55-lb.

Strength:
LEVEL 1
a. Warm up with the class

b. OH squat 1-1-1-1-1 (RPE 9 on last set)

c. 3 rounds
400m run
21 thrusters 45/35-lb.

LEVEL 2/LEVEL 3
a. Self led warm up

b. OH squat – Build to a heavy single/max for the day

2-A-Day
Same as WOD

Sunday June 28, 2015

There is phase 3 from 11:30am-1:00pm

WOD:
Power Snatch 3-3-3-3-3-3-3

Strength
LEVEL 1
Do the class

LEVEL 2
a. Self led warm up

b. Squat Clean 57.5% x 9-7-5-3
Rest 3, 2, 1 minutes

c. HS walk
10′-25′ EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Clean 57.5% x 10-9-7-5-3
Rest 4, 3, 2, 1 minutes
*touch and go reps

c. HS walk
15′-50′ EMOM x 12

2-A-Day
3 rounds
10 power snatches 0.75 x BW
200m run

Saturday June 27, 2015

There is no phase 3 or CDP today. YOU must do either the strength WOD OR the WOD in a class today!!

WOD:
For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats, 35/25-lb. dumbbell or KB
30 strict handstand push-ups
20 thrusters, 75/55-lb.
10 muscle-ups

Strength
LEVEL 1
a. Warm up with the class

b. Back Squat 10-10-10-10 (RPE 8 on all sets)

c. 40 squats
35 push ups
30 squats
25 calorie row
20 OH squats 75/55-lb
15 strict HSPU or strict Press 75/55-lb.
10 thrusters 75/55-lb.
5 muscle ups or 10 chest-to-bar pull ups/10 ring dips

LEVEL 2
a. Self led warm up

b. Back Squat 57.5% x 12-7-5-3
rest 3, 2, 1 minutes

c. Superset
Barbell bicep curls
Weighted Bench Dips (wear a vest or have someone place weight in your lap
10-8-6-8-10

LEVEL 3
a. Self led warm up

b. Back Squat 57.5% x 12-10-7-5-3
Rest 4, 3, 2, 1 minutes

c. Superset
Barbell bicep curls
Weighted Bench Dips (wear a vest or have someone place weight in your lap
15-10-8-6-8-10-15

2-A-Day
*In order to do this workout, you MUST participate in a class
Same as the WOD

Thursday June 25, 2015

There is phase 3 from 11:30am-12:30pm
There is phase 3 from 3:30pm-7:30pm

WOD
4 rounds
500m row
15 push press 135/95

Strength
LEVEL 1
a. Warm up with the class

b. Deadlift 10-10-10-10 (RPE 8 on all sets)

c. 4 rounds
400m run
15 power clean and Push Press 75-95/55-65

LEVEL 2
a. Self led warm up

b. Deadlift 57.5% x 12-10-8-6
Rest 3, 2, 1 minutes

c. 4 rounds
15 second HS hold
25 double unders

LEVEL 3
a. Self led warm up

b. Deadlift 57.5% x 18-12-10-8-6
Rest 4, 3, 2, 1 minutes

c. 6 rounds
20 second HS hold
30 double unders

2-A-Day
Same as WOD (check with the coach of the class before taking a rowing machine OR jump in with the class to avoid rowing machine issues)

Wednesday June 23, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
Power Clean
3-3-3-3-3

Strength
LEVEL 1
Do the class

LEVEL 2
a. Self led warm up

b. Squat Snatch 75% x 3 x 5 sets

c. Strict HSPU
1-3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Snatch 75% x 3 x 7 sets
*Touch and go reps

c. Strict HSPU
2-5 reps EMOM x 12
*If 5 is too easy, wear a 20lbs weight vest
**If a weight vest x 5 is too easy, add a weight vest and a defecit

2-A-Day
For time
30 BW Power Cleans

Tuesday June 23, 2015

There is phase 3 from 11:30am-12:30pm
There is phase 3 from 3:30pm-7:30pm

WOD:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2/1.5 pood
30 sit-ups
20 hang squat cleans, 35/25lbs dumbbells or Kettlebells
25 back extensions
30 wall-ball shots, 20/14-lb. ball
3 rope climbs, 15-ft. rope
Strength:
LEVEL 1
a. Warm up with the class

b. Squat Clean 1-1-1-1-1 (RPE 9 on last set)

c. 1/2 volume of WOD

LEVEL 2
a. Self led warm up

b. Squat Clean 75% x 3 x 5 sets

c. Weighted Pull-up
25% x 3 EMOM x 10

LEVEL 3
a. Self led warm up

b. Squat Clean 75% x 3 x 7 sets
*touch and go reps

c. Weighted Pull-up
25% x 3 EMOM x 12

2-A-Day
LEVEL 2: Same as Wod
LEVEL 3: Finish with legless rope climbs

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