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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Friday, March 6, 2020

Box Squat

Deadlift Isometrics
3 x 8
5 Sets
Length Sled Push + seated pull
Lap DBall Carry – AHAP
Rest
“Grace” Saturday at 8:30!

Thursday, March 5, 2020

3 Rounds

16 KB Step Ups
10 Push Press
4 Rounds
16 RKB Swing
8/6 Cal Bike
5 Rounds
30 DUs
8 T2B
Reminder to sign up for Saturdays “Grace” workout.

Wednesday, March 4, 2020

Floor Press
4 Rounds
300m Row
Length Farmer + OH Carry
6 Burpees
Rest
CrossFit Edmonton    320 Circle Dr.   St. Albert, AB

CrossFit Edmonton 320 Circle Dr. St. Albert, AB

Forging a community of fitness since 2006 More

CrossFit Kids Edmonton, a registered CrossFit Kids Program

CrossFit Kids Edmonton, a registered CrossFit Kids Program

CrossFit Kids Certified Coaches       320 Circle Dr. St. Albert  More

Mamas & Papas CrossFit Classes

Mamas & Papas CrossFit Classes

5 + Classes per week     CrossFit Edmonton      50 – 320 Circle Drive, St. Albert More

Intro to CrossFit Course

Intro to CrossFit Course

CrossFit Edmonton      50 – 320 Circle Drive, St. Albert

More

Tuesday, March 3, 2020

Deficit Deadlift

Barbell Hip Thrust
3 x 10

Saturday, March 7th “Grace” at 8:30AM
Please sign up online so we can plan the heat schedule.

Monday, March 2, 2020

AMRAP in 20 Minutes:
3 ManMakers 
6 C2B or Pull Ups 
9 V-Ups
Lap Backwards Sled Drag 

CrossFit Kids 6 – 13 years
Next 6 week session starts tomorrow at 4:30.
March 2nd to April 20th (no classes on March 23rd & April 13th)
90+GST

CrossFit Teens 13 – 17
Next 8 week session starts March 31st
Tuesdays and Thursdays at 7:15PM
$195+GST

Sunday, March 1, 2020

Hang Power Clean 
9 x 3
 
4 Rounds For Time:
400m Run 
20 Wall Balls 

Saturday, February 29, 2020

3 Sets 
:30 Chin over bar hold
2 Wall Walk 
 
8 Rounds
30 DU 
9 Dips 
6 Alternating DB Snatch 
Rest 
 
Next weekend at 8:30 – Birthday “ Grace” 
 
 

Friday, February 28, 2020

Box Squat

Deadlift
8 x 1
Barbell Row
4 x 8
Optional Cash Out
3 Sets
:30 Wall Sit
:30 Step Ups
:30 Wall Sit
:30 Lunge
Rest

Thursday, February 27, 2020

6 rounds,  40 on / 40 off
12 Calories Row 
Max Reps  Burpees 
 
6 rounds, 40 on / 40 off
3 Lengths Sandbag Carry 
Lunges 
 
6 rounds, 40 on / 40 off
12 Cal Bike  
Max Plank 

Tuesdays and Thursdays 1PM – remember to sign in by 10am same day if you would like to attend.

Saturday, March 7th “Grace” at 8:30AM
Please sign up online so we can plan the heat schedule.

Wednesday, February 26, 2020

Turkish Get Up

6 Rounds
4 Ground to Overhead
8 Toes to Bar
6 Lateral Ball Slam

Tuesday, February 25, 2020

Close Stance Back Squat

Good Morning + Reverse Lunge
3 x 8
2 Sets
50 Banded Hamstring Curls
30 Banded Good Mornings

Monday, February 24, 2020

3 Rounds
600m Run
20 Pull Ups
20 SDHP
20 HR Push UPs
Rest

Sunday, February 23, 2020

Pause Bench Press
9 x 3

AMRAP in 10:
5 Ring Row
10 Burpees
20 RKB Swings

Saturday, February 22, 2020

Teams of 3 , complete for time:

6 x 200m Run 
90 Shoulder to Overhead
60 Box Jump 
 120 DU’s  
15 Sled Drags
 120 DU’s 
60 Box Jump
90 Hang Power Cleans 
6 x 200m Run 
 

Friday, February 21, 2020

Box Squat
12 x 2

3 Sets
Split Stance RDL
SA Dumbbell Row

Thursday, February 20, 2020

“FU 40, Love From Karen-Ann“

Complete for Time:

10  Lunge-ster 35/25# DBs

400 m run or row.

9 Lunge-sters
40 Push Ups ( can use sling shots)
8 Lunge-sters
40 DUs (3x SU)
7 Lunge-sters
400m run or row
6 Lunge-sters
40 Sit Ups
5 Lunge-sters
40 Box Jumps
4 Lunge-sters
40 Burpees
3 Lunge-sters
40 R KB Swings 55/35
2 Lunge-sters
400m Run or Row
1 Lunge-sters

Wednesday, February 19, 2020

Sling Shot Bench

For Time:

21 Overhead Squats 95/65
15 Toes to Bar
15 Overhead Squat 
12 Toes to Bar
9 Overhead Squat
9 Toes to Bar 

Thursday is Coach Keren-Ann’s 40th Birthday and she’s cooked up something special for you! 

Tuesday, February 18, 2020

Deadlift

4 Sets
12 GHD Hip Extension
8 SL RDL on Wall

View this post on Instagram

LET'S TALK ABOUT INERTIA . Inertia is resistance of a physical object to change in velocity. You may have heard the phrase "an object at rest tends to stay at rest" or Newton's first law of motion, "an object not subject to any net external force moves at a constant velocity". . Aka…nothing will change unless it is forced to change. . This is strength training. You have an external object moving (or not moving) downwards and we need to act upon it to move it the opposite direction. Better put, the weight isn't going to lift itself. . Now, let's apply this to the deadlift. You are the external force. The bar and plates are the object to be moved. . It will take a certain amount of force to break the inertia of the bar. This force is created by your muscular contraction. . Now, some people are "fast lifters" and others are "slow lifters". A lot of this comes down to how fast they can develop that requisite force, a term we call rate of force development. . When you aren't tight though the upper back, if you don't exert enough force to immediately break the ground, the bar will stop you in your tracks and likely throw you out of position, altering the load distribution across your body and making the lift much harder. ? . If however you pretension the bar and your whole body, you can then exert that force quickly or build it slowly and have no change in your leverages, making for a more efficient lift. . There is benefit here of irradiation as that will increase your strength as well. . So get tight, take the slack of out of the bar, and break the inertia. Because the weight isn't going to lift itself. ?? . Tag a friend who needs to improve their deadlift and share the wealth! . #Prehab101

A post shared by Dr Jacob Harden · Injury Rehab (@dr.jacob.harden) on

Monday, February 17, 2020

Happy Family Day CFE!  Todays classes are at 8 and 9:30AM

In teams of 3, compete 5 Rounds
AMRAP in 5:00
3 Power Cleans
5 Push Ups
7 Box Jump Over
Rest

Sunday, February 16, 2020

Strict Press

5 Rounds
Shuttle Run + 1 Lap D-Bear Hug Carry 
10 Jumping Lunges
10 Ring Rows

Saturday, February 15, 2020

In teams of 2 with a 25 minute running clock,
100/70 Cal Row
Then, AMRAP with time remaining,
10 Wall Balls
Length Dumbbell Bear Crawl
10 Toes to Bar

Friday, February 14, 2020

Back Squat

2 Rounds for Time:
50 Walking Lunge
100 DUs
3 Sets
12 Medball Hamstring Curl
Rest
25 Hip Circle Glute Bridge
Rest
:60 Plank

Thursday, February 13, 2020

3 Sets
6 Ring Muscle Ups
rest
Handstand Hold
rest

4 Rounds
15 Cal Bike
3 Lengths Farmers Carry
10 Burpee Over
Rest

Wednesday, February 12, 2020

Fat Bar Bench Press

AMRAP in 8 

8 Hang Power Snatch 
8 Pull Ups 
8 Box Jump 

Tuesday, February 11, 2020

Front Squat w/ Pause

3 Sets
8 Reverse Lunge to RDL
Rest
8 DB Row
Rest

Monday, February 10, 2020

For Time:
400m Run ( or row)
12 KB Complex
400m Run
9 KB Complex
400m Run
6 KB Complex
400m Run
3 KB Complex