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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Tuesday, May 23, 2017

Snatch Deadlift + High Hang Snatch + Snatch

Halting Clean Deadlift
5 x 3

3x
15 GHD Back Extensions
15 Strict T2B

Monday, May 22, 2017

Victoria Day WOD (9:30) and BBQ!
Sign in online and bring something to toss on the barbie.
Plaid is mandatory.

“Lumberjack 20”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24?)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Lumberjack 20

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

Sunday, May 21, 2017

Power Clean + Push Jerk
warm up, work up to a working weight for:
5 sets x 1 rep
:45 rest between.

AMRAP in 8 minutes:
8 Thrusters
Parking Lot Sprint

Victoria Day “Lumberjack 20” & BBQ

 

 

 

 

 

Sign up today so we know how many people to expect and plan for.  Click here.

Saturday, May 20, 2017

Run 400
40 Pull UPs
rest

Run 800m
20 Hang Power Clean
rest

Run 400m
40 Push Ups
rest

Run 800m
20 Push Press

Friday, May 19, 2017

Overhead Squat
12 x 2

Partner WOD!
AMRAP in 12 minutes:
12 Wall Balls
12 Calorie Row

Thursday, May 18, 2017

21 – 15 – 9

Deadlift
DB Overhead Walking Lunge Steps
Run 400m / 300m / 200m

Wednesday, May 17, 2017

Pause Split Jerk + Split Jerk
Work up to todays 1RM

3 Rounds
Russian KB Swings
Handstand Push Ups
Strict Pull ups

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Tuesday, May 16, 2017

3 Position Clean

4 Rounds:
300m Row/Run
4 DB Man-Makers

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Monday, May 15, 2017

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 American Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

POP UP SHOP DAY!
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HutchandHowl-LogoOrangeLeaf

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Sunday, May 14, 2017

Push Press
3 x 5

For Time:
15, 12, 9, 6, 3
Hang Power Clean
Burpee

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Saturday, May 13, 2017

Partner WOD!

Teams of 2 complete 5 rounds of:
400m Run
20 DB Thrusters
40 RKB Swings

Buns of Steel

Buns of Steel

Friday, May 12, 2017

Overhead Squat
12 x 2

AMRAP in 7 Min
10 Cal Bike
10 Sandbag Clean
25 DUs

“Filthy 50” & Pop Up Shop day at CFE –  Monday, May 15th

HutchandHowl-LogoOrangeLeaf

Hutch & Howl : St. Albert based company producing cold pressed juice using locally sourced produce.
Will accept cash and credit card.

 

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Sweat Society : Calgary based company specializing in ethically sourced and produced technical activewear for both women, men & youth.
Spend over $200 you get a free 9 oz Swell bottle. Cash or credit only.

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Barbell Mama : Children’s Clothing made by the one and only Coach Krista! Cash & e-trasfer only.

 

 

Thursday, May 11, 2017

For Time:
4 x
5 Pull Ups
10 Push Ups
15 Squat
Then
400m Run

Rest

3x
5 Pull Ups
10 Push Ups
15 Squat
Then
400m Run
Rest

2x
5 Pull Ups
10 Push Ups
15 Squat
Then
400m Run

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Remember to save the date – May 15th!

“Filthy 50”

Pop Up Shop day at CFE with:

Sweat Society
Spend over $200 you get a free 9 oz Swell bottle. Cash or credit only.

Hutch & Howl
Offering samples and product to purchase. Cash and credit only.

Barbell Mama
Cash & e-trasfer only.

Wednesday, May 10, 2017

2 Pause Push Jerk + 1 Push Jerk

5 Rounds, on the 1:30:
250m Row
DB Power Snatch

CFE crew hanging out on Whyte Ave.

CFE crew hanging out on Whyte Ave.

Tuesday, May 9, 2017

Overhead Squat

Halting Snatch Deadlift
5 x 3

3x
10 Power Clean + Front Squat
15 HR Push Ups

*If you missed testing last week, today you can test your back squat at the back of the gym.

Monday, May 8, 2017

For time. Working on the odd minute and resting on the even:
10 Power Cleans
15 Deficit HSPU
20 C2B
25 Deadlift
30 Box Jumps
35 Burpees
40 Alternating SL Squat

Adapted from CF Calgary

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Sunday, May 7, 2017

Snatch High Pull + Hang Snatch

For time:
50 – 25 – 15
Cals Row
ABMat Sit Ups
DU’s

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Saturday, May 6, 2017

3 Rounds:
40 DUs
20 Cal Bike
10 Power Clean
5 Ring MUs

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Friday, May 5, 2017

TEST 1RM

Squat
Bench
Deadlift

*sign in online
Morning classes as usual.
Evening class is 5:15 – 7:15
*as in the past, If you cant test today, you have opportunity to do so next week at the back of the gym during class.
Tuesday – Squat
Wednesday – Bench
Friday – Deadlift

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Thursday, May 4, 2017

For time:
400m Run
50 K2E
50 Box Jumps
800m Run
50 Wall Balls
50 Push Press
400m Run

Wednesday, May 3, 2017

Floor Press
Work up to 1 @ 80%

Overhead Press
3 x 8

EMOM for 8min:
12 Cal Bike
12 Burpees

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Tuesday, May 2, 2017

Deadlift
Work up to 1 @ 80%

Glute Ham Raise
3 x 8

3 Rounds:
15 Jumping Pull Up
30 X Band Walk
:45 FLR

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Monday, May 1, 2017

3 Rounds for Reps
1:00 Box Jumps
1:00 HSPU
1:00 Wall Balls
1:00 American Kettlebell Swings 55/35
1:00 Rest

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All the fun on Monday, May 15th. Save the date!
“Filthy 50”

Pop Up Shop greatness with:
Sweat Society
Hutch & Howl
Barbell Mama

Sunday, April 30, 2017

Hang Power Clean
9 x 3

5 Rounds for time:
15Cal Bike
6 T2B
6 Deficit Push Ups

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Saturday, April 29, 2017

For time:
400m Row
20 Burpee Box Jumps
10 Hang Power Snatch
300m
15 B. Box Jumps
20 Hang Power Snatch
200m
10 B.Box Jumps
30 Hang Power Snatch
100m
5 B. Box Jumps
40 Hang Power Snatch

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Friday, April 28, 2017

Deload starts today.

Back Squat
5 x 2

Sumo Chair Deadlift

Barbell Row
3 x 12

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Thursday, April 27, 2017

Partner WOD!

Teams of 2
1600m Row or Run Relay
20 Rounds
5 Pull Ups
10 Burpees
15 Wall Balls
1600m Row or Run Relay

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Wednesday, April 26, 2017

Press
Find today’s 1RM

4 Rounds
30 Cal Row
20 Push Ups
40 DU’s

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Tuesday, April 25, 2017

Wide Stance Box Squats

Romanian Deadlift
4 x 8

Hip Circle Glute Bridge Finisher
100

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Monday, April 24, 2017

AMRAP in 4min
3 – 6 – 9 – 12 – 15…
Thrusters
Chest to Bar

rest

AMRAP in 4min
3 – 6 – 9 – 12 – 15…
Hang Power Clean & Jerk
Toes to Bar

rest

AMRAP in 4min
3 – 6 – 9 – 12 – 15…
Deadlift
Burpee Box Jumps

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