About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Monday, February 18, 2019

Teams of 2!

AMRAP in 24 Minutes
6 SA DB Push Press
12 DB Box Step Overs
9 Slam Balls
12 Goblet Squats
15 Sit Ups

Family Day Class times are 8 and 9:30!

Sunday, February 17, 2019

Bench w/ Chain
3 x 3 Close, Medium & Wide Grip

4 Rounds
2 Laps Backward Sled Drag
6 DB Renegade Row
20 Jumping Lunges

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The Arch in the Bench Press — For most beginners (and sometimes even experienced lifters), arching of the back during a bench press may look unsafe and confusing. — In general, the spine is allowed to flex (think cat pose in yoga) and extend (think cobra pose) and actually has quite a large range of motion. The end range of this motion (which is where some problems potentially arise) is usually not met with a typical bench press arch. Additionally, it’s often proposed that the vertebrae and intervertebral discs are safest in an arched (lordotic) position. — When the bar is unracked, the weight is perpendicular to the plane of the spine. Due to this, there is very little axial loading or compressive forces on the spine. As long as the spine does not change positions (butt and shoulders stay anchored) there should be very little concerning shear force. If you were to squat, overhead press, or deadlift in this extended spinal position, then we would likely run in to problems. — Arching can help keep the scapula retracted (think shoulder blades down and back). This places the glenohumeral joint (shoulder joint) in a safe and powerful position. Don’t be the old person that can’t bench anymore due to shoulder pain! — The bench press is a COMPOUND exercise, not an isolation exercise. When pressing correctly with a safe and effective arch, more of the lower pectoral muscles are recruited. Recruiting more fibers leads to moving more weight which leads to increased strength. If you’re just trying to work on the pec crease, go hit the fly deck. — An excessive, Exorcist style arch with the butt coming off of the bench can be unsafe as it places unnecessary strain on some joints, such as the SI joint (near the dimples often seen on lower back). To ensure a safe arch, make sure to keep the butt and shoulders anchored to the bench. — Anyone comment on your arch? . . . #brosmd #benchpress #bencharch

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Saturday, February 16, 2019

“Eva” “Eva in Alberta in February”

5 rounds for time of:
Run 800 meters “Row 800m”
30 kettlebell swings 70/55
30 pull-ups

*45 min Time Cap 
*Can complete as partners.

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Dear CrossFit Community, We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout "Eva." Her injuries have placed her in the ICU, currently battling a long road to recovery. Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets. This Saturday, Feb. 16, please sweat with us in support of her recovery by completing the workout "Eva" in her honor at your local affiliate. A GoFundMe account has also been created to help with her overwhelming medical and recovery expenses. Any contribution would be greatly appreciated. Sending love, strength and prayers to Eva. Please use the hashtag #evaforeva Please repost Link to GoFundMe in bio #evaforeva

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Friday, February 15, 2019

Box Squat
18 x 2

CF Open WOD 11. 1
AMRAP in 10 Minutes:
30 DUs
15 Power Snatch 75/55

Thursday, February 14, 2019

3 x
20 Reverse Snow Angels
1 Lap Waiters Walk
:20 Hang from Bar

AMRAP in 12
10 Box Jumps
10 Steps DB Walking lunge
10 DB Push Press

CFE Baby Schedule Changes
Monday to Friday 9:30am Mamas & Papas
Tuesday and Thursday 1:00 WOD w/Coach
Saturday Teens 10:15 (no class this weekend)

Wednesdays in March
6am WOD w/ Jen
7 & 8 Closed
9:30 Mamas & Papas

Wednesday, February 13, 2019

Hang Power Clean
8 x 2 Reps

6 Rounds
3 Power Clean
6 T2B
9 Wall Balls

Tuesday, February 12, 2019

Work up to a heavy single for today.

3 x Max Reps

AMRAP in 12 minute:
6 Strict HSPU
6 Box Jumps
12 RKB Swings

2019 Interim CFE Baby Schedule Changes
Monday to Friday 9:30am Mamas & Papas
Tuesday and Thursday 1:00 WOD w/Coach
Saturday Teens 10:15

Starting in March
Wednesdays 6am WOD w/ Jen
7 & 8 Closed
9:30 Mamas & Papas


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Here’s a great post by @achievefitnessboston on the deadlift! ??? BAR ALIGNMENT FOR DIFFERENT DEADLIFT VARIATIONS! – What’s up Achievers?! @laurenpak22 here and today we’re talking bar alignment! When it comes to deadlifts, we don’t think there is necessarily a one-size-fits all variation or stance! We also don’t believe there’s a one-size-fits all body angle for each deadlift variation. That’s because everyone has different limb lengths and injury histories that may impact the way they look at the bottom of a deadlift! – The one thing that we feel IS universal when it comes to deadlifts is the alignment of the bar in regards to your shoulder blades/armpits in the bottom position! No matter which deadlift variation you’re performing, or what your personal structure is, the safest way to set up for a deadlift is to align your shoulder blades/armpits directly over the bar cap. – You can see in these photos that my overall alignment and angles are different from variation to variation, but no matter which one I’m doing, my armpits are aligned over the bar. Getting into this position at the bottom is going to help set you up for the most efficient bar path, and will prevent you from over-utilizing your lower back to perform the lift! _ ?If you found this helpful, please share or tag a friend ??
??Questions, comments, or concerns? Drop em’ below.
?Follow @joegambinodpt to get all this awesome content? . . #joetalksexercise #parfourperformance

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Monday, February 11, 2019

5 Rounds, 3:00 on / 1:00 off
15 Thrusters
15 Burpee Over Bar
*Max Reps Row for Cal / Max Reps DU’s

Sunday, February 10, 2019

Pause Bench Press
3 x 9

Tricep Rollback Extension
3 x 12 reps

AMRAP in 5 min:
10 KB Goblet Squat
20 Russian KB Swings

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TO ARCH OR NOT TO ARCH -That is the question _________________________________________ There seems to be a big misunderstanding about the use of the arch when executing the bench press. I’ve seen an overwhelming amount of guys giving unwanted and highly misinformed advice to female lifters in particular about arching their back in the bench press, claiming that this technique will “snap their backs” or “break their necks”, or even saying that this technique is “like cheating”. In this post I’ll talk about basic biomechanics, anatomy of the shoulder and the purpose of arching in the bench press, based on FACTS and EVIDENCE. _______________________________________ Biomechanics- Can you move more weight doing a decline bench press? If so, this is because of the muscle fiber alignment of the pecs (angle of pennation), arching your UPPER back in a bench press, promotes better recruitment of the lower fibers of the pectoralis major, similar to the decline bench, which means that a larger portion of your chest muscle fibers will be activated to produce force. _______________________________________ Anatomy- Every heard of the term closed pack position? This refers to the position of most joint congruency and ligamentous stability. By arching your UPPER back and retracting your scapulae back together, you’re now placing your glenohumeral joint in a fully abducted and externally rotated position. This position of the humerus is a safer and much more stable to push from than if your upper back was flat against the bench. _______________________________________ The true question is WHY are you benching? If your goal is shoulder health and you are too worried about getting hurt, then stay away from heavy benching. If your goal is to maximize your athletic potential AND stay healthy, follow my previous advice. . Written by @steficohen, drawing by @pheasyque. . BOOKMARK THIS FOR THE NEXT TIME SOMEONE TELLS YOU “ARCHING IS DANGEROUS”

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Saturday, February 9, 2019

“Get a grip”
Teams of 2 complete 100 reps :

1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

400m run ( ROW for February in Canada )for the partner each time they need to switch (rest) and take their hands the bar off.

Courtesy of CF Invictus

Friday, February 8, 2019

Box squat
15 x 2

1 x max reps

8 Rounds
2 D-Ball to Shoulder – AHAP
4 Dumbbell Deadlifts
1 Lap Farmers Carry



Thursday, February 7, 2019

Double Rowing Helen
6 rounds:
400m Row
21 American Kettlebell Swings 55/35
12 Pull Ups


Wednesday, February 6, 2019

Floor Press

Floor Press Challenge
3 x max reps

AMRAP in 15 min:
10 Alternating SA DB Power Snatch
20 DU’s
3 Lengths Sled Drag

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??WHY YOU NEED TO ARCH WHEN BENCHING?? – After a super extensive post rampage on shoulders (scroll down my feed to find more), I think we're ready to understand how the arch actually "saves us" when benching. – YES, you NEED to arch, and I don’t care whether you’re against this statement or not, because if you are.. chances are you’re mistaking the “right way" to arch, with the “wrong one”. – Implementing an Upper Back Arch (Thoracic Extension) when bench pressing ensures 3 very important things, as you can see from the drawings: – 1) SAFETY: By lockig your shoulderblades back together and holding them there for the whole movement, you’re preventing yourself from getting injured in the shoulders/tendons areas. – 2) STABLILITY. Arching your upper back creates a strong “base” or muscle shelf where you can rest on, pushing your muscles against the pad. Glutes stay GLUED to the bench, and so do your feet. – STRENGTH: this is simply the strongest way to bench press. By doing it correctly, you’re also able to load the exercise very heavy, therefore finally allowing yourself to build a strong and aesthetic chest! – ???TAG everyone who needs to see and understand this!! #pheasyque

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Tuesday, February 5, 2019

Back Squat

Squat Challenge
3 x Max Reps

Seated Band Leg Curls
4 x 25 reps

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Do one or both of your feet spin out to the side as you descend into a squat? Here's 3 possible causes?? . 1??Foot Instability 2??Limited Hip Mobility 3??Limited Ankle Mobility . Your first cue should be to improve your foot stability by jamming your big toe into the ground. If you put too much of your bodyweight on your heels (or outside of your foot) it's easy for your toes to spin outward. Instead think about creating a stable foot with your bodyweight equally spread across 3 points of contact (this is called the tripod foot).? . If this doesn’t fix things, we need to look into mobility restrictions at your ankle or hip. For example, limited hip internal rotation will cause your hips to spin outward into the position of least resistance which is external rotation. To improve this internal rotation, lay on your back and allow one knee to pull inward. If this exercise is right for your body it will bring out a good stretch to the lateral hip and not cause a pinch sensation in your groin. You can also give some over pressure with your other leg for a greater stretch. Hold for 10 seconds and do 5 on each side.? . Next we can also look at the ankle as stiffness in the muscles and tissues on the backside of your leg can cause your toes to also spin out as compensation. The goblet squat ankle stretch is great to improve this mobility. Drive the knee over the toe without your heel popping up and hold for 10 seconds on each side for 5 reps on each side.? . As always, recheck your squat after to see if these mobility tools were right for your body!????????? . Thank you to @3d4medical with their app Complete Anatomy for the visual of the body today!?? _____________________________________

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I always think it’s interesting when people talk about “perfect” squat technique. Ideal technique is going to vary widely based on the individuals unique anatomy, goals, injury history and a myriad of other factors. In terms of knee stress (patellar tendon and patellofemoral joint, tibiofemoral joint is another story) things that increase stress are: … 1) More knee flexion (deeper squat) 2) More forward weight translation (rocking body weight forward) 3) More quadriceps activation (a more upright squat places the quads in a position to produce greater force) … If someone is particularly painful in the knees reducing stress by placing the hips back and flexing the knee less can certainly help. Just keep in mind you’re “robbing Peter to pay Paul”. Basically you’re just moving the stress from the knee to the hip and spine. Make sure you understand this concept when you’re modifying your athletes squatting technique. @powermonkeyfitness @championptp @mikecerbus @olychad @haworthweightlifting @v_real_mccoy @chadvaughnswife #physicaltherapy #squats #squat #olympiclifting #powerlifting #kneepain #backpain #hippain

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Monday, February 4, 2019

“The 300” ( Gym Jones)
For Time:
25 Kipping Pull Ups
50 Deadlift
50 Push Ups
50 Box Jump
50 Floor Wipers
50 Alternating SA Clean and Press
25 Kipping Pull Ups

Sunday, February 3, 2019

4 Sets
6 DB Bench Press
6 Single Arm DB Row

3 Rounds:
1 Lap KB Overhead Carry
2 Laps Farmers Carry
1 Lap Heavy Prowler Push
2 Laps Double KB Rack Carry

Saturday, February 2, 2019

“The Ghost”
6 Rounds
1 mIn Rowing for Calories
1 min Burpees
1 min DU’s
1 min Rest

Score total Calories / Burpees / DUs

Friday, February 1, 2019

Squat Clean Thruster
Find a heavy single for today.

21 – 15 – 9
Thrusters 95/65
Pull Ups

Thursday, January 31, 2019

4 Rounds
:45 Shuttle Run
:45 Handstand Walk
:45 D-Ball Walking lunge
:45 Unbroken T 2 B

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| 2019 Begins – Back to Basics | . Our focus this week to welcome 2019 will be some foundational drills for each apparatus we see in #crossfit … ?HANDSTAND POSITION *We begin with an angled handstand & continue up to inverted This drill will help with: 1. positioning 2. strength 3. learning tension (continually growing “tall”) 4. shoulder stability . ?KEY POINTS: 1. Body in hollow position (not pike in hips) 2. Pevis tucked slightly under by squeezing butt. 3. Ears covered by arms – think LONG lines! 4. Press through the floor . As you begin to move up the wall: 1. Nothing changes in body position! 2. Ears stay covered by arms 3. Body stays hollow 4. Move with purpose – slow & controlled …. ?Sets/Reps: accumulate 12 reps with a full 3 second hold at 45 degree start …. ?Want to learn more! Join us for a weekend info on bio link or training.crossfit.com …. demo’d by @pamelagnon Mat @dollamurfitness #therxisunderstanding @crossfit @crossfittraining @cfgymnastics #crossfit #crossfittraining #cfgymnastics #crossfitgymnastics #crossfitsme

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Wednesday, January 30, 2019

4 sets not for time:
8 Ring Rows
12 Single Leg Squat
15 Band Pull Aparts

AMRAP in 10 min
10 Wall Balls (-1 rep)
1 Dip (+ 1 rep)

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| TOP POSTS OF 2018 | ….. ?Pistols … We love them and here’s a way everyone can work to their level – so don’t shy away from this skill! …. Here are a few Pistol Squat Progressions that can also be used as a class warm-up to help your athletes find the appropriate scale for them. ••• 1. Narrow Squat 2. Toenail Spot 3. Single Leg Ankle Spot 4. Narrow Squat to Single Leg Stand 5. Pistols ••• When doing pistols (and the progressions), the weight should be midfoot rather than the heel. If you put too much weight in the heel, as you get to the bottom of the pistol you’ll lose balance and fall backward. Keeping the weight mid-foot allowed you to counter balance your weight and maintain depth. This being said, the heel should still remain on the ground. ….. Demo #cfgcoach @estradaflys ….. #crossfit #cfgymnastics #cfgcoach #fitness #crossfittraining @cfgymnastics @crossfit @crossfittraining

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Tuesday, January 29, 2019

“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without the bar resting on the ground.

OG CrossFit video from 2008

Monday, January 28, 2019

AMRAP in 25 Minutes:
400m Row
30 KB Swings
15 Pull Ups


Winter Massacre 2019

Sunday, January 27, 2019

5 Rounds
1- 1R/1L Turkish Get Up
2- 12 Push Ups
3- Rest

AMRAP in 9 Minutes
3 Deadlifts
3 Hang Power Clean
3 Box Jump Over
6 DL
6 Box JO
9 DL
9 Box JO

Saturday, January 26, 2019

5 x 3 minute rounds
10 Front squats
10 Box Jumps
Row for Max Calories
Rest 3:00

Courtesy of CF.com

Friday, January 25, 2019

Clean & Jerk

5 Rounds
4 Burpee
8 Box Jumps
1 Length Sandbag Walking Lunge

Thursday, January 24, 2019


AMRAP in 20 Minutes:
Row 400m / 4 Laps Sled Drag
KB Complex Right Arm
KB Complex Left Arm

Wednesday, January 23, 2019


Not Testing:
Hang Snatch
8 x 2

15 – 12 – 9
DB Deadlift
DB Hang Power Clean
DB Jerks

Tuesday, January 22, 2019

Front Squat

Not Testing
4 X 5

4 Rounds for time:
20 Box Jumps
20 Russian KB Swings
20 Double Unders

Monday, January 21, 2019

3 Rounds
1:00 Rack Left SandBag TGU
1:00 Pull Ups
1:00 Rack Right Sandbag TGU
1:00 Slam Balls
1:00 Row for Calories
1:00 Rest

Sunday, January 20, 2019

Testing Snatch, C & J and Front Squat this week.

Hang Snatch
8 x 2

8 Rounds
AMRAP in 1:00
10 Burpee Over Bar
Max Hang Power Snatch