21-15-9 reps of:
225 pound Deadlift
"Diane" is a test of maximal wattage output in minimal time. Like "Fran," the goal is to maximize anaerobic metabolism; unlike 'Fran,' you'll also need to practice core bracing in an extreme way for the heavy deadlifts, and combine a more technical movement. Today, your warmup WILL be much longer than your actual workout.
Last night, our December newsletter was published. We mentioned a bit about our Green Army Sectionals Training program…and Cam Wilson signed up in under three minutes. THAT'S decision-making. Beautiful. By the way, there are only nine spots left….and if you register online before December 4, you save 10%!
Movember challenges men to change their appearance and the face of men’s health by growing a moustache. The rules are simple, start Movember 1st clean-shaven and then grow a moustache for the entire month. The moustache becomes the ribbon for men’s health, the means by which awareness and funds are raised for prostate cancer. Much like the commitment to run or walk for charity, the men of Movember commit to growing a moustache for 30 days.
The funds raised through Movember’s Canadian campaign go directly to Prostate Cancer Canada which enables them to fund vital research that will led to better screening tests and treatment options and to run support services for men surviving prostate cancer.
So far, almost 15 million dollars have been raised in Canada, making it, by far the largest fundraiser for any men's health issue in Canada!
Catalyst Fitness cares about your prostate. Each $10 donation will earn a ballot in a draw for a 16 session Crossfit Punch card!
(donations over $20 will immediately be emailed a tax receipt)
Donations will also be accepted at both Catalyst locations!
When you look at this picture, think of your colon………