05.23.2017 : All The Way Renee! coming this Saturday
All The Way Renee Day!
As most of you know, our very own Renee placed 14th overall in the Canada West region of the Crossfit Open which means….she’s on her way to regionals in Portland – AGAIN!!! One of the best parts of Crossfit is the community and the support that it brings so this Saturday, May 27th, we’re bringing together our Temenos community to celebrate this huge achievement with the 2nd annual All The Way Renee Day!!
Here are the specifics:
When: 1:30 pm sharp on Saturday, May 27th
Where: Temenos Athletics World Headquarters
Cost: $20 to participate in the day including all the WODs, a BBQ afterward and free beer generously donated by BNA ($10 if you already bought a Rioux Regionals T-shirt)
For those that may have missed it last year, it’s a great day of neighborhood team WODs, food, drinks and super fun good times. The WODs aren’t your usual workouts though – think The Amazing Race meets Crossfit….sort of :). It’s open to all skill levels including spouses and friends that would like to join in. Every challenge will be scaleable and a team of 4 will be able to complete them for sure. Once the WODs are completed, we’ll end the day with a BBQ for all, drinks & merriment (again, this is all included in your entry fee). The funds raised are going to help Renee with her trip to Portland ie: travel costs, accommodation, super healthy food to make sure she’s 100% fueled up all weekend long, etc… You can sign up as a team of 4 if you have specific buds, family, etc… that you want to WOD with or you can sign up as an individual and we will then draw for teams the day of. Sign up sheets are posted at the gym. It may also be a good idea to bring a towel and a change of clothes (wink, wink, nod, nod) – ya never know what might be involved in this year’s WODs :).
So to recap: this Saturday – MEGA amounts of fun, exercise, sunshine (hopefully), FREE BBQ, FREE BEER, friendship, laughs and memories you can’t put a price on. But in this case – let’s price them at $20 or $10 with your sweet T-shirt. Speaking of those shirts, if you’ve purchased one, please try and wear it that day so we can get as many as possible in the group photo.
If you have any questions at all, please talk to Pete, Sarah, Christie, Stephen or Renee.
It will be MAGNIFIQUE!
Warm up:
800m Dolphin run, then; (with a light Dumbell)
2 rounds:
20 alternating lunges with DB overhead
15 MD ball clean
10 ring rows
1:00 Double unders
Mobility:
1. – Xiopeng forward/backward 3x 10(5 F/5 B)
2. Pigeon pose or wall squat 2/
Skill/Core:
[EMOM 10:00]
Handstand/core work.
Min 1:00 : Handstand progression (pick something challenging, depending on your goal) either hold, shift weight on hands, hold on the band (rig), spotted walk, walk to the wall..work for 30 sec and rest for 30 seconds
Min 2:00 : Hollow rock 15 sec and roll over to Superman 15 sec, then rest for 30 sec.
Conditioning:
Regional Event #3 (just a little modified)!!
[20:00 CAP ]
100ft Overhead Dumbell walking lunges (rig to boxes x4) *can switch their hand every 25 ft. (50/35)
100 Double unders
50 wall ball (20/14)
10 rope climb (legless if possible)
50 wall ball
100 Double unders
100ft OH DB walking lunges