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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Wednesday, November 20, 2013

Filthy Fifty

50 Box Jumps/Step Down
50 Jumping Pull UPs
50 KB Swings 35lbs
50 Walking Lunges
50 K2E’s
50 Push Press 45/35
50 Back (Hip) Extensions
50 Wall Ball Shots 20/14
50 Burpees
50 DU’s

IMG_1502

 

Tuesday, November 19, 2013

MR Pull Ups

Back Squat
Work Up to a 1RM

4 Rounds
200m Row
5 Deadlift at %
rest

ROYGBIV - Aim to get these colors in your diet each week.

ROYGBIV – Aim to get these colors in your diet each week.

Monday, November 18, 2013

3 Rounds
Suicide Run
10 DB Push Press 40/25
rest

3 Rounds
15 Cal Bike
25 DU’s
rest

3 Rounds
25 KB Swings 55/35
15 Burpees
rest

Rob M Deadlift

Sunday, November 17, 2013

9am Class

Bench Press w/chains – Close Grip
9 x 3

3x
8-12 Barbell Row – elbows out
8-12 Ring Push Up

AMRAP in 8:00
6 HSPU
4 Sandbag TGU
2 Rope Climb

10am Class

5 Rounds
2 Rope Climbs
10 DB Deadlift 45/30
10 DB Hang Power Clean & Jerk
350m Row
Rest

Remember these!

Remember these!

Saturday, November 16, 2013

Partner WOD

AMRAP in 20:00

5 Power Snatch 115/80
5 Burpees
10 Box Jumps

IMG_1383

Friday, November 15, 2013

Box Squat
10 x 2

DB Reverse Lunge RDL
4 x 10

6 Rounds
1 Length Sled Drag – Lateral Crossover
3 Power Clean 155/110
5 Strict K2E’s
Rest :30 – :45

IMG_1455

Thursday, November 14, 2013

Tabata Intervals with
1:00 rest in between stations

Bike

Sledgehammer Swings

Push Ups

Med Ball Cleans 20/16

Cash Out
Wtd. Hip Extension
3 x 15
IMG_1474

Wednesday, November 13. 2013

Press
1 x Max Reps

3x
10 Close Grip DB Bench Press
10 Tate Press
Max Hold Front Support

AMRAP in 7:00
10 KB High Pull 55/35
10 KB Squat
10 Sit Ups

Movember at CFE

Movember at CFE

Tuesday, November 12, 2013

AMRAP 5:00 at each station, 2:00 rest

30 DU’s
10 Box Jump Overs

150m Row
10 Slam Balls

5 Thrusters 40/25
3 CTB Pull Ups
5 DB Push Ups

1 Length Backward Sled Drag
1 Length Bear Crawl
1 Lap Run

Paul

Monday, November 11, 2013

Remembrance Day Hours 8, 9:15 and 10:15 Mama’s and Papa’s

“Erin”
Candadian Army Master Erin Doyle
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

“Stephen”
Corporal Stephen Bouzane
Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

“Nutts”
Lieutenant Andrew Nuttall
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

“Bulger”
Corporal Nicholas Bulger
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

“Wilmot”
Private Colin Wilmot
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
Six rounds for time of:
50 Squats
25 Ring dips

“Ship”
Sergeant Prescott Shipway
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box

 

Sunday, November 10, 2013

Remembrance Day Hero WOD tomorrow. Class times will be 8, 9:15 & 10:15

9am Class

Press
9 x 3

3x
10 Reverse DB Flys
10 Ring Push Ups

5 Rounds
2 Man Makers
25 DU’s

10am Class

5 Rounds
6 Power Snatch 95/65
12 Burpees
24 Walking Lunge
36 DU’s
Rest 2:00

Saturday, November 9, 2013

Olympic Weightlifting Club today from 11 – 12:30

Box Squat
12 x 2

Sumo Stiff Legged Deadlifts
4 x 8

3 x
10 Strict Ring Pull Ups
15 GHD Sit Ups

Happy Movember at CFE

Happy Movember at CFE

Friday, November 8, 2013

Partner WOD

5 Pull Ups
10 Wall Balls

Sandbag Run

5 Push Ups
10 Box Jumps

20 DU’s

6am Face Pull demonstration

Face Pull demonstration

Thursday, November 7, 2013

Floor Press
1 x Max Reps

3x
1 Length Sled Drag Face Pull
10 Barbell Row

3 rounds
10 Dips
20 KB Swings 55/35
Side Plank :30R, :30L

IMG_1463

Wednesday, November 6, 2013

5 Rounds

15 Calories Row
9 OHS 95/65
3 x 3 Lateral Hop + 1 Burpee
1 Rope Climb
Rest

Some Olympic Athlete mojo for Lori OJ. Best of luck this weekend at Olympic Pre Trials!  We all thinking of you!

Some Olympic Athlete mojo for Lori OJ this week. Best of luck at Olympic Pre Trials to Team Bernard. We’re all thinking of you!

Tuesday, November 5, 2013

Deadlift
1 x Max Reps

1 x MR Pull Ups

5 Rounds
8 DB H.Squat Clean 45/30
8 Med Ball Sit Up Exchange

Just a regular day.

Just a regular day.

Monday, November 4, 2013

1K Row

Rest

4 Rounds
30 DU’s
12 Box Jumps

Rest

4 Rounds
20 Cal Bike
1 Lap Sled Drag

Rest

4 Rounds
10 HR Push Ups
15 KB Swings 55/35

image

Sunday, November 3, 2013

9am Class

Bench Press
3 x Close, Medium and Wide Grip

3x
5 Wall Walks
10 Ring Rows

AMRAP in 8:00
10 K2E
200m Row

10am Class

AMRAP in 20:00

1 Length Farmers Carry + Run +  Broad Jump
6 DB Strict Press
9 Sit Ups
12 DB Row

Saturday, November 2, 2013

8 Rounds

4 Tire Flips
4 Hang Power Clean & Jerk 155/110
10 Wall Balls 20/14
Rest

IMG_1366

Friday, November 1, 2013

Box Squat
12 x 2

10 x Weighted Step Up
1 Lap Sled Drag – Lateral Side Shuffle

Tabata Mash Up
SB Power Clean
Deck Squat

Do NOT mess with these ladies!

Do NOT mess with these ladies!

Thursday, October 31, 2013

5 Rounds
20 Cals Bike
20 SA DB Power Snatch 40/25
20 Box Jumps
Rest

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Happy Halloween!

Wednesday, October 30, 2013

Bench Press
1 x Max Reps

3 x
8 Ring Dips
20 Band Pull Aparts

AMRAP in 8:00
200m Row
15 Slam Balls
10 MB Russian Twist

IMG_1381

Tuesday, October 29, 2013

On the minute for 20:00 alternate between

30 DU’s
10 Burpees

IMG_1371

Monday, October 28, 2013

Snatch
Work up to a 1RM

10 – 1
C2B Pull Ups
Russian KB Swings
Sit Ups

image

Sunday, October 27, 2013

9am Class

Power Snatch Complex
9 x 3

3 Rounds
15 Kettlebell Bent Row
9 Dips
6 TGU

Weighted Plank
3 x 1:00

10am Class

5 Rounds

400m Row
5 MU’s
3 x 3 SB Shoulder Clean + Run 1 Length

Welcome back the gym Mr. N!

Saturday, October 26, 2013

Olympic lifting club from 11 – 12:30
Eat by Design Workshop with Synergy Family Wellness Centre 1 – 2:30
Paleo and Lifestyle Challenge meeting 2:30 – 3:00

We still have spots for the workshop and meeting

Snatch Pull
12 x 2

Romanian Deadlift
4 x 8

AMRAP in 10:00
2 Rope Climbs
15 Sit Ups
200m Run

Workshop is today!  Hope to see you here at 1:00

Workshop is today! Hope to see you here at 1:00

Friday, October 25, 2013

6 Rounds

200m Run or Row
10 Back Squat 155/110
Rest 1:00

IMG_1416

Thursday, October 24, 2013

Power Clean and Jerk
Work up to a 1RM

4 Rounds
Max set of Diamond Push Ups
15 Burpees – no Push Up
15 T 2 B
1 Length Reverse Lunge Sled Drag

Wednesday, October 23, 2013

AMRAP in 25:00

Run
10 Box Jump
8 Med Ball Clean 20/16lbs
6 Slam Ball
4 HSPU
2 Sandbag TGU
Rest 1:00

Just a regular day.

Just a regular day at the gym.

Tuesday, October 22, 2013

Clean
Work Up to a 1RM

Clean Segment Pull
3 x 3

4 x
Strict Pull Ups, Alternate through each grip – Pronate, Mix Grip R/L, Mix Grip L/R, Supinate
8/leg DB Weighted Split Squat
15 GHD Hip Extension

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