09.24.2018

Hey Everyone!
So this past weekend was quite the competitive weekend for several members of the Temenos Tribe! We are so proud to see these members of our community putting it all on the line, and challenging themselves through competition.

Competitive events can be very nerve racking, and intimidating. As they should be. Regardless of what kind of event you choose, competition often pushes you in ways you didn’t think was even possible, and in doing so allows you to grow as an athlete, and as an individual.

This past weekend, we had 4 members of our gym compete in various events:

Renee Rioux: Cascade Classic; Seattle, WA.
Pavla Lounova: Spartan Race Elite Women, Vancouver, CA.
Anita Davidson: Sweatfest; Kamloops, B.C.
Paul Oram: Army Run (21k); Ottawa, ON.

Congratulations to all of you. For anyone who has ever thought of competing but is too afraid to fail just remember this: Your effort and your composure says far more about your character than where you place on the leaderboard. Winning is great, but learning to handle adversity is perhaps the most useful reward of competing. So if you are at all curious, just take the next step. Sign up for that race, or that competition, or that tournament, and you may just surprise yourself.

Warm up:

3 Rounds:
200m jog
Xiaopeng forward 8 Left
Xiaopeng forward 8 Right
8 Wall slides
8 Straight arm hip bridge

Strength:

Seated Dumbbell Shoulder press; build, then 5x 5 (across)

Conditioning:

For Time:
30 Overhead squat (75/55)
200m run
20 Overhead squat (75/55)
400m run
10 Overhead squat (75/55)
600m run

Rx+
For Time:
15 Single arm DB Overhead squat (50/35) Left
15 Single arm DB Overhead squat (50/35) Right
200m run
10 Single arm DB Overhead squat (50/35) Left
10 Single arm DB Overhead squat (50/35) Right
400m run
5 Single arm DB Overhead squat (50/35) Left
5 Single arm DB Overhead squat (50/35) Right
600m run

Recovery:

Deltoid smash/Anterior compartment smash; 2:00/
Bretzel; 2:00/