Sunday 120122

1.  The Paleo challenge is starting on Monday February 6.  Please email me if you are showing up to the information session at CrossFit Mississauga on Tuesday January 31 at 7pm.  I need confirmation before Friday January 27 so I can have the adequate number of materials printed and ready.  If you mentioned that you were participating to me in passing, I probably forgot about our conversation.  I am going to assume you are not participating unless I made a note that you have paid or you emailed me your intention to participate.

2.  Groupon sessions are starting back up.

Winter Session #1 - Jan. 23 to Feb. 23 - Mondays & Thursdays at 7pm

Mon. Jan. 23, Thurs. Jan. 26, Mon. Jan. 30, Thurs. Feb. 2, Mon. Feb. 6, Thurs. Feb. 9, Mon. Feb. 13, Thurs. Feb. 16, Tues. Feb. 21, Thurs. Feb. 23

Winter Session #2 - Jan. 23 to Feb. 23 - Mondays & Thursdays at 10:30am

Mon. Jan. 23, Thurs. Jan. 26, Mon. Jan. 30, Thurs. Feb. 2, Mon. Feb. 6, Thurs. Feb. 9, Mon. Feb. 13, Thurs. Feb. 16, Tues. Feb. 21, Thurs. Feb. 23

Winter Session #3 - Jan. 28 to Mar. 30 - Saturdays at 10:00am

Sat. Jan. 28, Sat. Feb. 4, Sat. Feb. 11, Sat. Feb. 18, Sat. Feb. 25, Sat. Mar. 3, Sat. Mar. 10, Sat. Mar. 17, Sat. Mar. 24, Sat. Mar. 31

You can avoid showing up at these times if you would like to optimize the amount of attention you receive from the coach on duty.  If you typically train at those times please feel free to come on in.  You can participate in the intro training with the Groupon members or you can do your own warm up and some strength training for about 20-30 minutes before we start the WOD.  The coach on duty will be focusing the first 20-30 minutes of the hour making sure the new folks don’t die or get hurt.

3.  If you would like to order a t-shirt please put the pertinent information on the sheet posted on the wall at the gym.  The deadline for ordering a t-shirt is Feb. 1.

Back Squat 5x5xM.E.

Bench Press 7x3xM.E.

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Coach Mark’s Notes:

People always get upset when a heavy workout is posted, like today's for example.  Everyone wants a metcon type WOD, with the clock going and no rest time and a sweaty shirt when they're all done.  Sour news for you, you probably need to get stronger.  And those metcons that you're always doing will be a hell of a lot easier if you're stronger.  So stop reading and go get stronger.  And while you're at it, eat some meat between your sets. Bear meat if possible, but meat none the less.  Meat, lift, meat, lift, alternating like that until you're stronger.