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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, November 7th, 2009

Workout of the Day

More FGB
More FGB

Run 800m
Rest 3:00
AMRAP sets of unbroken Double unders or box jumps in 4:00
Rest 3:00
Run 800m
Rest 3:00
6 Sets of unbroken double unders or box jumps
Rest 3:00
Run 800m

A few more items to note:

* If you are interested in buying some weightlifting shoes, please have a look at the selection on the Power Firm site.  Jo is willing to come to the gym on a Sunday during our Weightlifting class to bring some shoes over.  However, he has asked that we gather a list of shoe styles and sizes required.  So, if you want the shoes, check out the site and email us your style preference and sizing info.

* I have updated the website with some additional info on the Agatsu barbell certification November 28th and 29th.  If you are interested in spending a weekend improving your lifts  or learning how to teach them to others, this is the a great opportunity to do so.  Here is some info and a video on Willie, who is the power lifting expert for the cert.  Pierre Auge from CrossFit Ottawa is also instructing and I his specialty is the oly lifting.  Here is some info from Pierre on Willie’s performance at worlds:

Willie Albert won a silver at the Raw World Powerlifting Championships today. (2 Oct 2009) He made all of his attempts (even his benches, Willie’s least favorite lift), topping out with a 252.5kg (556.6lbs) Back Squat, a 160kg (352.75lbs) Bench Press and finishing with a massive 325kg (716.5lbs) Deadlift, for a 737.5kg (1626lbs) total in the 82.5kg bodyweight class. (weighing in light at 81.75kg right after getting off the plane and having breakfast) The Russian athlete who came in first totaled 752.5kg including an incredible 210kg (467lbs) Bench Press. Remember this was the RAW World’s, only a belt allowed, no suit, no knee wraps in fact the knees had to be bare. Willie incredibly out dead lifted all of the 90kg lifters (the weight class above) in the competition. For someone who started lifting as a skinny kid 14 years ago he’s become one of the premiere raw powerlifters in the world through tons of hard work and consistency.

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