On Wednesday we saw this workout on the board:
“Woo”
3 RFT
15 Deadlifts (155/115)
15 Pullups
15 WallBalls
No, I did not create this one as some of you thought. I don’t think that would be proper etiquette. If I were to create one there would have to be burpees in it. This one turned out to be a classic triplet movement workout and to get a really good score it forced you to get as many reps unbroken as you could. The other way to get a better time was to minimize the transition time between movements. As usual both of these strategies were a lot harder in practice than on paper. I was able to go unbroken on the pullups the first round but subsequent rounds were broken in 5s. I didn’t have to split up the deadlifts or wallballs. I finished in 5:29 and I don’t think I would have imagined ever saying this, but the wallballs turned out to be were the “rest” was in this wod.
Our Canada Day team workout was a great success. Coach Suavek designed a workout that saw our members split into pairs doing some strong man movements including tire flips, farmer’s carry, prowler push, sled pulls and a sprint. We even saw Coach Rich hop in there to break a sweat.
Canada Day Team
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. “Super Dad Kyle” was this week’s hit.
Having long term fitness related goals are a key way to keep yourself motivated. When you aren’t feeling like doing a workout, you just have to think of your goals and why you are training and that often gives you the drive to get out and exercise. By publicly sharing your goals, it will force accountability for you to complete it. We are excited for our members’ goals at Shinobi
Ashley is training for the Prince Edward Island Marathon on October 16, 2016. She has ran shorter distances before but this will be her first full marathon. Coach Rich has set a goal for Ashley to finish under 4 hours and 19 minutes.
Ashley Running
On the same day October 16, 2016, JD will be running in the Winnipeg Fire Paramedic Half Marathon and trying to finish it under two hours
JD ball slam
Dee is one of our members who has probably been the most consistent workout attendances. She usually trains bright and early at 6am five days a week. She is recovering from a lower body injury and for the last few weeks she had been modifying workouts around her injury. Even with an injury she realizes that coming in and training on something she is able to do is much better than not doing anything at all. This week we saw Dee starting to hit some harder training sessions as she was recovering and feeling better this week.
Coach’s Comment – “We are delighted that Dee is recovering from her injury and is back on the right track” Coach Harvey
Dee overhead squat
Shinobi Performance of the Week is sponsored by Ninja Wraps