150908 ~ Baseline Testing, The Texas Big 3, and Tracey's Birthday WOD....What a Busy Day!

 A new season......lots of excitement....please see below for the lowdown!!

 1. The Texas Method!

Can you believe that it's September already?? Where did the Summer go?  If you didn't notice from the programming, the summer of 2015 was the summer of conditioning!!  With the changing of the seasons, our focus will also be shifting towards a Strength bias.....and bringing back The Texas Method! 

The Texas Method  revolves around a 3x/week squatting program of High Volume on Mondays, Low Volume on Wednesdays and a rep max on Fridays.

A week of this program will resemble the following:

Monday- Back Squats for Low Intensity and High Volume

Wednesday- Front Squats for Medium Intensity and Medium Volume

Friday- Back Squats for a Rep Max (High Intensity and Low Volume)

In addition to Squats, we will also have a focus on our Pushing (Shoulder Press), and Pulling (Deadlifts).  

As for weightlifting.....not to worry....we will still be putting in plenty of work in the Snatch and Clean and Jerk...it's the Canuck Way!

2. Tracey's Birthday WOD!!

Today's WOD is brought to you by the one and only Tracy G!  If you came to the grueling Labour Day Team WOD, you would have had the opportunity to wish her a Happy Birthday personally, and enjoy some cake!  Not to worry if you missed the cake...you can still help Tracy celebrate by crushing her Birthday WOD! 

3. Food and Clothing Drive!!

We are collecting gently used clothing and food for our neighbours in need!  Please ransack your closets and pantries and let's fill those boxes under the goals board!!

4. Canuck Games Announcement Coming Tomorrow.....Stay Tuned!


Buy In: EMOM x 5min

2 Hang Squat Cleans **This is a CNS warmup for the 1RM Backsquat. Reps should not be heavy. Each set should be fast and relatively easy.


15 min to establish a 1RM Backsquat


Tracey's 27th Sprint

27 Deadlifts (185/115#)


27 DU's


27 AB Mat Situps


27 Power Cleans

Cash Out:

Row Ladder

1 min on 1 min rest

1 min on 50s rest

1 min on 40s rest

1 min on 30s rest

1 min on 20s rest

1 min on 10s rest



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