Saturday December 31st

– Midday 3.0 from 9:30am-11:30am
– The Gym will be Closed Sunday for New Years Day.

WOD

5 rounds for time:
800m run
30 Sit Ups
20 KB Swings (1.5/1pd)

*Pack
4 rounds for time:
800m run
30 Sit Ups
20 KB Swings (1.5/1pd)
*Pup
4 rounds
400m run
20 Sit Ups
15 KB Swings (1.5/1pd)

STRENGTH
*New strength block starts on Monday Jan 2nd

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Rest Day

Friday December 30th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time
15 Burpees Over the Bar
5 Clean & Jerk (225/155)
12 Burpees Over the Bar
4 Clean & Jerk
9 Burpees Over the Bar
3 Clean & Jerk

*Pack
15.12.9
Burpees
5.4.3
Clean & Jerk (135-185/95-125)
*Pup
15.12.9
Burpees
5.4.3
Clean & Jerk (95-135/55-75)

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Rest Day

Thursday December 29th

– Midday 3.0 from 10:30am-12:30m

WOD

A. 2 sets of:
Bench Press x 5 reps @ 50-60%
B. 2 sets of:
Bench Press x 3 reps @ 60-70%
C. Every 2:30 minutes x 5 sets
Bench Press x 3 reps
*Build to a Heavy set of 3, new 3RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Bench Press x 3-5 reps
*Build to weight where you can focus on good
technique and feel comfortable.

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Rest Day

Healthy Habit #3

For those that are just joining us on the healthy habit chalenges, please feel free to jump in on any week. We do encourage you to go back to the previous Healthy Habits and bring them into your life. Our objective is to get people building some habits that will contrbute to over all wellness and help with goals during the Nutrition Challenge we will be running mid January. 

Dr. Gagné and I sat down for a coffee and a chat last week and recorded a video so we could release this healthy habit to you on Boxing Day, yet somehow I deleted to video and so here we are, two days late, no video but charging ahead anyway!

The focus to add to your health habits is a sleep goal: 8 hrs per night.

We know, this one is hard for most people because you often feel like you are doing just fine on you 5-6hrs a night or you think you simply don’t have time to get more sleep in. Are you still trying to fit into those jeans you bought on sale as motivation? Are you battling a building list of injuries, being under the weather and general lack of thriving? Would you actually rather watch Netflix than “watch Netflix”? Are you just a clumsy person? You might just need more sleep!

Play along with us and strive for 8hrs of sleep a night, you might love the results!

Possible Reality

You might currently only be sleeping 6 hrs a night or less and find the 8hr challenge daunting. Start by adding 30mins over the span of a week or two building up to an 8hr sleep. Simply adding 3mins a night will get you there and feel less daunting. Naps can count towards the cumulative time as well if this is a struggle for you but make the long term life goal to get the 8hrs in one shot.

Let us start with WHY

Research shows that less than 8 hrs of sleep per night(or day of you work shifts) will have a negative impact on the following:

  • Decision making
  • Mood
  • Coordination
  • Recovery Process
  • Weight
  • Sex Drive
  • Our Children’s sleep habits

Dr. Gagné had a wonderfully scientifically explanation for you (the video was awesome!) but my layman’s language translates it very simply for you like this:  Sleep deprivation impacts your hormone balance and this leads to the body having to borrow from a “line of credit” and if you are consistently short changing your sleep, you are driving yourself deeper into debt. Down the road this leads to bankruptcy in the body. Bankruptcy takes a long time to recover from people!

Here’s HOW to create a healthy sleep environment:

Light, get rid of it!

Your room should have the ability to be total darkness when sleeping. Invest in blackout blinds. Those little lights on the TV, smoke detector, alarm clock, charging cell phone, computer or other electronics have blue light that disrupts your melatonin production.  Take the devices out of the bedroom and cover up the nonnegotiable ones with tape, this will help your sleep quality and your love life!

BONUS CHALLENGE: stop all screen time 60mins before bed

Stay Cool

Keeping the temperature cool but comfortable in your room will help you stay asleep. Use blankets that keep you warm but not hot. It might feel chilly getting into bed but with the right blankets you will warm up soon enough and stay comfortable all night.

Set a bedtime to serve 8hrs of sleeping time!

Something that Dr. Gagné hears often is that parents get the kids off to bed and they end up staying up past what they intend because it’s “me” time and that usually consists of getting ready for the next day (laundry, kitchen tidy, making lunches etc) followed by sitting down to watch some TV and getting caught in the loop of repeat episodes. I don’t even have a kid at home anymore and I get caught in this trap! Use your phone or your fitness tracker to set a bed time reminder and commit to honoring it. Don’t treat it like the alarm clock and hit snooze repeatedly. Have your bedtime reminder pop up 60 mins before bed. Turn off the TV/computer/social media scrolling, get ready for bed and then read a book, meditate, do breathing exercises, listen to relaxing music or do a body scan. With the number of apps on the market these days it’s easy to find one that works best for you.

Trouble shooting tools

Phone in the bedroom – use airplane mode or I personally use Do Not Disturb and Night Shift(blue light adjustment) to customise my phone. I don’t have a landline and want my phone in my bedroom incase I get an emergency phone call regarding family or the gym. I also use my phone as my alarm clock.  So using these features I can silence all alerts after 9:30pm except phone calls. I leave all calls on because if you’re calling me past 10pm I’m assuming it’s an emergency. You can have it specifically filter for certain contacts or enable the repeated calls, a second call from the same within 3 mins will not be silenced. Anyone sending emails or texts past then will not get a reply until the next day and that’s ok.

Waking with a racing mind

Start with slow breathing and meditation. Having your body scan app ready to go with headphones is an option(make sure your phone is set up with Do Not Disturb and Night Shift for minimal disruption.

But I NEED to watch TV to fall asleep!

No you don’t. You like to watch TV to fall asleep. Stop it. Do any of the previously mentioned activities or find something else relaxing to do… Just stop with the TV. Did we mention less TV will be beneficial to your love life for several reasons?

Partner Disruptions

Sleep masks and ear plugs. Seriously. If your partner honestly can’t help disrupting your sleep then use these tools.

Noisy neighbourhood/neighbours

White noise. We are doing some more research into the kind of noise because there is some talk of having the right kind of white noise frequency. Overall I find my air purifier blocks out most things that would wake me up as a light sleeper.

Kids

Well… Perhaps if you can create optimal sleep hygiene for them they will sleep better too?? I know this is the toughest one to troubleshoot. Do your best to get them into bed at a healthy time so you can enjoy a bit of your own time before bed and get to sleep on time your selves.

 

RECAP

FOCUS/GOAL: 8 hrs of sleep per night

BONUS CHALLENGE: Stop all screen time 60mins before bedtime

 

Good luck!! As always, if you have questions, please ask and get some answers,

Sully and Marie-Éve

Vanessa Sullivan, affectionately know as Sully, is a Coach and Owner at Taranis Athletics. She is passionate about helping people live healthier lives. “It’s not enough to get by, we should have the opportunity to thrive.”  You can read more about her here

Dr. Marie-Éve Gagné is a physicist who has taken her inquisitive mind into the world of nutrition. At first it was a life changing need for her own health and now she wants to share this knowledge with everyone to help improve lives. You can visit her site and find out more about her back ground and mission here

Wednesday December 28th

– No Midday 3.0

Rest Day Class Times:
6:00am, 7:00am, 10:30am, 4:30pm, 5:30pm
Phase 3.0:
4:30-6:30pm

Option A.

For time:
5000m row

*Pack
Same as Rx
*Pup
2000m-5000m row

Option B.

5 rounds for time
200m run
10 Burpees
200m run
20 Box Jumps (24/20″)
200m run
40 Dbl-Unders

*Pack
5 rounds
*Pups
4 rounds

Tuesday December 27th

– No Midday 3.0

WOD

In 25 minutes
1.5 Mile run
Into AMRAP
11 CTB Pull Ups
7 Hang Squat Cleans (155/105)
7 Push Press (155/105)

*Pack
In 20 minutes
1200m – 1 Mile run
Into AMRAP
11 CTB Pull Ups
7 Hang Squat Cleans (115/85)
7 Push Press (115/85)
*Pup
In 15-20 minutes
800m – 1200m run
Into AMRAP
11 Banded Pull Ups
7 Hang Power Cleans (95/65)
7 Push Press (95/65)

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Rest Day

Friday December 23rd

– No Midday 3.0

WOD

“12 Days of Christmas”

1. 100m run
2. Muscle Ups or Ring Dips
3. Burpees
4. TTB or Knee Tucks
5. Strict HSPU or DB Press
6. KB Swings (1.5/1pd)
7. Box Jumps (24/20″)
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Alt DB Snatch (55/35)
11. CTB Pull Ups or Pull Ups
12. Calorie Row

* The workout is executed like the song 12 days of Christmas.
Example
100m run
then..
2 Muscle Ups
100m run
then..
3 Burpees
2 Muscle Ups
100m run
And so on..

STRENGTH

L1: Do the Class.

L2: Do the Class.

L3: Do the Class.

2-A-DAY

Rest Day

Thursday December 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
10 Thrusters (135/95)
50 Dbl-Unders
8 Thrusters
40 Dbl-Unders
6 Thrusters
30 Dbl-Unders
4 Thrusters
20 Dbl-Unders
2 Thrusters
10 Dbl-Unders

*Pack
10.8.6.4.2 – Thursters (95/65)
50.40.30.20.10 – Dbl-Unders
*Pup
10.8.6.4.2 – Thrusters (75/45)
25.20.15.10.5 – Dbl-Unders
or
100.80.60.40.20 – Skips

STRENGTH

*Today is out final day of this strength block. We will De-load from the Dec 26th-31st and start our new block in January.

L1: Do the Class.

L2: Self led Warm-Up.
A. In 20 minutes
Build to a Heavy Single or 1RM Front Squat

B. EMOM x 10 minutes
Min 1: Power Snatch x 3 TnG
Min 2: Box Jump Overs x 6 (24/20″)
*65-70% of 1RM

C. 3 sets of:
Incline DB Rows x 10 reps (Tough)
Rest 30 seconds
Turkish Get Ups x 3/Side
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. In 20 minutes
Build to a Heavy Single or 1RM Front Squat

B. EMOM x 10 minutes
Min 1: Power Snatch x 3 TnG
Min 2: Box Jump Overs x 6 (30/24″)
*70-75% of 1RM

C. 3 sets of:
Incline DB Rows x 10 reps (Heavy)
Rest 30 seconds
Turkish Get Ups x 3/Side
Rest 30 seconds
Wtd Plank Hold x 60 seconds
Rest 90 seconds

2-A-DAY

L2:
For time:
10 Thrusters (115/85)
50 Dbl-Unders
8 Thrusters
40 Dbl-Unders
6 Thrusters
30 Dbl-Unders
4 Thrusters
20 Dbl-Unders
2 Thrusters
10 Dbl-Unders

L3:
For time:
10 Thrusters (135/95)
50 Dbl-Unders
8 Thrusters
40 Dbl-Unders
6 Thrusters
30 Dbl-Unders
4 Thrusters
20 Dbl-Unders
2 Thrusters
10 Dbl-Unders

 

Page 1 of 41234