Bold Moves Fitness

Chelsea

The "girls" doing the Filthy Fifty

Chelsea

pullups x 5

pushups x 10

squats x 15

every minute on the minute for 30 minutes. 

Front Squats

Front Squat

5-5-5-3-3-3

Rest

Run 800m

back extensions x 30

Knees 2 elbows x 30

back extensions x 30

situps x 30

Run 800m 

_________

There is a website that has all of the pictures taken by the official photographer at the CrossFit Winter Games if you care to take a look. This link will take you to a great shot of casey doing a ring dip.

Tabata Something Else!

Sorry for the late post. Today is Tabata day!

Pushups

pullups

situps

squats

row

starting with pushups do 20 sec of work and then rest for 10 sec. Continue for 8 sets and then rest 1 min before moving on to the next exercise.

The sign of a good workout?
 

Thrusters

Thrusters 5-5-5-3-3-3

Rest 5min

10 box jumps

1 ring dip

9 box jumps

2 ring dips

8 box jumps

3 ring dips

continue until you finish with

1 box jump 

10 ring dips

Crossfit Winter Challenge; Games Results

  This Saturday was the first NorthWestern Crossfit Winter Challenge.  It was a great event, with lots of people turning out, great athletes and a whack of volunteers.  There were 3 WOD's held over the day starting at 10 am and finishing up at 5 pm. 

  We had one athlete, Casey Jones, compete in the event where he took Third place.  So congratulations to him for his hard work and I am sure he will be sore for the next few days.  The WOD's he took part in were:

WOD 1

1 Power Snatch
5 Overhead Squats
5 Squat Cleans
50 Double Unders
@ 95 lbs for 3 rounds

Casey's time for this event was 7:00 min.

WOD 2

Run 1 mile
25 Box Jump 24"
25 Burpees
25 Wall Ball 20 lbs
25 Sit Ups

Where his time was 12:18 min.

WOD 3

Deadlift 225 lbs
Chest to Bar Pull Ups
Ring Dips
12-9-6

Where his time was 5:50 min.

We will have more results and a link to the Hosts website where photos and video footage will be posted in the days to come.

Casey giving it on the Dirty Dozen. 

Monday

Hang Power Cleans

5 - 5 - 5 - 3 - 3 - 3

Rest 5:00 min

Wall Ball 20/14

Knees 2 Elbow

Back Extensions

Turkish Getup 40/25

21 - 15 - 9

CrossFit Games!

For those of you who want to come cheer Casey on his heats are at 11am for the first workout, 1:20pm for the second workout and 4pm for the third. CrossFit Taranis is located at 3-933 Ellery St., Victoria

Hope we see you there!

Friday - T.G.I.F.

Hope this week has treated everyone well, it is almost over.  As a side note, Crossfit Taranis is holding a Crossfit games competion this saturday from 10:00 am to 5:00 pm, with 3 wod's planned.  Casey will be competing and Meghan will be judging.  So there will be no class at 9:00 am, just a class at 8:00 am which Carly will oversee.  So after you workout come on down and cheer on the competitors.

Todays workout will be.

Overhead Squat

5 - 5 - 5 - 3 - 3 - 3

Rest 5:00 min

1000m Row
30 Box Jump 30"/24"
30 Wall Ball
30 Alt. Dumbell Snatches 45/30

That is a Knees 2 Elbow. 

Thursday - Bench Press

Today's workout is going to be Bench Press followed by some double unders/skipping.

Bench Press
7 - 5 - 3 - 1 - 1 - 1 - 3 - 5 - 7

Rest 5:00 min

Double Unders
ARMAP 5:00 min

Nadine mid Double Under

Wednesday - Hump Day

Hello everybody, three days in a row.  Not bad EH!  Tomorrows workout is going to be a Max Effort workout.  As most of you may have noticed within the last month some of the workouts have been a bit different.  In the average week there will usually be 1 strength class, where we will usually work on the olympic lifts, 2 cardio classes, where you will sweat it out, 2 Max Efforts classes, where it will be split between strength at the start and a short sprint style cardio at the end, and Saturdays will consist of more team oriented fun workouts.

Tomorrows workout is,

Clean and Jerk

3 - 3 - 3 - 1 - 1 - 1

rest 5:00 min

Ring Dips

Pull Ups

DB Front Squat 45/35

10/9/8/7/6/5/4/3/2/1

Meghan and Mike doing the Bear.