Catchup...

So I guess it has been awhile since I've posted anything...

Where have I been you ask? Studying and writing exams...and trying to get caught up at work before the holidays...

Here is an update on things that have been going on.

I have been diving into Crossfit, loving it more every day. Right now I am still trying to find my SRM (Single Rep Max) for each of the basic lifts that I described in my posts about my onboarding. I am surprising myself with how strong I actually am. Here are some of my personal records so far...

• Overhead Press - 75lbs
• Bench Bress - 105lbs
• Deadlift - 175lbs
• Clean - 120lbs
• Double Unders (skipping) - have worked up to 12 in a row!

I also brought my brother this past week to try out a Crossfit class. It was fun to watch him learn the technique and have him watch me lift more weight than he thought I could!

Over and out for now,

-Sarah

Spinning/Group Cycle Class Plan: Hills and Sprints Week 11

So today was my last Group Cycle class for the semester. At the University (of Guelph) we run 11 week sessions. One of the great things about these sessions is that it is a set class with a set instructor and I get to work with the same people every week for 11 weeks. I loved being able to see the progression over time. In the first week, I had many newbies, who had never taken a class before and by the end I has an entire class of pros who had perfect posture and challenged themselves more and more with each drill. Today was possibly one of my hardest classes to date (burning close to 700 calories according to my HRM) Check it out below! 

Congratulations to all of my amazing students who took themselves to new levels this session. I am so proud of you all!!! I saw considerable improvements in all of you and I hope you saw them in yourselves as well! Thank-you for all your hard work and dedication and it was a pleasure to teach you all this semester. Hopefully I will see you again after the break when I resume my regular Tuesday/Thursday noon cycle classes.

Hills and Sprints 11

• Warmup (Start on Feel So Close - 5 min)
• 6 min climb – 1 min standing/1 min hover, increase every 2 min 60%, 65%,70%
• Tabata Sprint at 60%
• 6 min of jumps, (8 sec counts 1min, 4 sec counts 1min) increase every 2 min 65%, 70%, 75%
• Tabata Sprint at 65%
• Recover for 2min – out of the saddle climb to 70% for 2min
• Reverse Hover Tabata (Double time in hover -> recover standing) @ 70%  
• 2min recovery -> Out of saddle, climb to 90%
• Standing Explosions Tabata @ 90% (half starting on right leg, half on left)
• Cooldown and Stretch

Recovery Day

Yesterday I listened to my body and took a much needed recovery day..

Knowing when you need a day off is sometimes does the trick to renew and re-energize your body to work harder in your next workout. I tried to re-hydrate and stretch and today I felt better than ever!!