Great job this week C.O.P If you have made it to class all week, take a much needed rest, if you need to catch up on a missed workout see you tomorrow.

Also, brand new C.O.P t-shirts, tanks, and hoodies are finally finished, and should be delivered tomorrow afternoon, it's what all the "kewl-kids" are wearing.

Have a great weekend.

Pop

As of midnight tonight, the first COP Training Nutrition Lifestyle Challenge is officially over. It was our most successful challenge yet, and great improvements were made in all three components of the challenge.

In just thirty days of abiding by the TNL Challenge Principles, the results were impressive and included: Decrease in body fat, increase in lean muscle, increased energy and elevated mood, less pain and inflammation. One of the biggest returns on investment we’ve seen was today when the entire gym saw massive improvements in their Post-TNL Challenge Performance Test.

The Performance Test was designed to test your work capacity. There wasn’t a great deal of technical aspects to the workout so that technique wouldn’t be a big factor. To test fitness, I wanted to have a longer workout with as little rest as possible and minimal transition time between movements. Loads and rep ranges were chosen to build lactate and jack heart rates to test aerobic, lactate, and strength endurance. The workout forced you to go to “that dark place” and really test your mental toughness if you were to improve your Pre-Challenge time.

To decide the winner, we have appointed Michelle (aka TNL’s Simon Cowell) to be our Head Judge and she will be deciding the winner over the next week. All participants need to send in their TNL portion of the contest scores. (Max 60 points: so for every food cheat subtract a point, for every training session missed subtract a point, and if you missed even one day out of a week’s Lifestyle task subtract 4 points. It was O or 4 (all or nothing) for each Lifestyle task. Michelle will be looking at the performance improvements, photo, and weigh-in metrics to determine the winner.

Thank you to all those that participated in the Challenge! I hope you continue to make some or all of the TNL principles a staple in your everyday lifestyle.

Thursday

A. Push Press 1-1-1-1 ; rest 2 min

B. Split Jerk 2-2-2-2-2 ; rest 2 min

C. Tabata Sit ups

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Well C.O.P it's that time again.....

I want to congratulate all of you who took part in the C.O.P TNL CHALLENGE and made it through "unscarred".

I hope overall it was a positive experience for all participants, despite the odd junk food cravings, or the initial mild detox symptoms.

I also hope you learned a bit about yourself, and became more aware or "noticed" your patterns and what triggers you when you make that bad food choice or Lifestyle choice. This 30 day challenge was to create self awareness and to show you that you are capable of making better choices. Now that the Challenge is over, I hope you stick with it, the choice is up to you.

Now it's time to test "Performance", and compare "pre" and "post" TNL CHALLENGE scores and see if their is an uptick in your Performance.

Go HARD C.O.P!!!!

Performance Test - must be completed the exact same way as the pre-test, mods and all.

4 rounds:

20 Wall Balls

10 Chest to bar pull ups (mods- regular pull ups, or ring rows)

20 Burpees

10 Deadlifts #185, #130#

Post your Pre and Post Performance Test times

3 rounds for time:

400 m run

50 double unders

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9am

In teams of two.....

Amrap wall balls in 7 min

Amrap ring dips in 5 min

Amrap Deadlift in 3 min - 155#, 115#

400 m ball run (use the black slam balls if raining)

Partner A runs first, and partner B cannot go until Partner A crosses the 400 m line.

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10:15 am - Mobility class

First off a BIG CONGRATULATIONS to J.C and Cam for getting their first muscle ups. Coach J caught it on film. This is something you can show your grand kids . (video to come...)

And secondly... At first I was against it (being a huge Chicago Bears fan), but after relentless phone calls and emails, and praising of COP, I decide to let him train at C.O.P for a block or two.

Aaron Rodgers from the Green Bay Packers (twin) has joined us to take his game to the next level.

Here he is getting his stretch on.

Great work this week C.O.P!

This is the last weekend of the TNL CHALLENGE. I hope you continue to stick to the concepts of this Challenge long after it's over.

I have had some good feedback so far, from improved body composition, increase in weigh (muscle), better moods, minimized cravings for junk, also sometimes low energy, sometimes high (adjust macros).

Also, if you haven't taken advantage of the meat order/delivery, if you hustle, and place your order early tomorrow, you should be able to still get your grass fed meat and free range poultry delivered with the rest of C.O.P's order.

Everyone who has ordered has been really pleased with the quality.

Have a great weekend C.O.P

COP's inaugural Friday Night Lights series was a huge success. It was a great way test ourselves both physically and mentally and build our growing community. 29 brave souls entered with only 5 men and 7 women completing all 9 workouts.

On the men's side Mitch "The Future" Diwar  was the overall  winner, with Shawn "Mac Truck" McIsaac and Fab "Yes that's short for Fabulous" Hansen finishing 2nd and 3rd. Honourable mention to Sandy "No Frills" Henderson and Dave "No-Ceps" Nichol's for completing all 9 workouts.

On the women's side Erin "Lil Jake" Jacobson proved the fittest wtih Sylvia "She-Ra aka the Princess of Power " Francisco and Michelle "Mother" Henderson finishing 2nd and 3rd. Props to Margo "Go Go" Chan for doing all workouts prescribed, Lindsay "Sister of Jacquie" Block-Glass, Andrea "no nickname cause she is in the 7am class and the 7am-er's are all business" and Raila Raila  for going the distance. A shout out to Marco for coming over from the "East side" and throwing down for all 3 FNL's always happy to see you at C.O.P

Scoring rationale: We kept it simple those who finished all 9 workouts were separated and ranked in relation to one another. 1 point for first, 2 points for second and so on and so forth, with the lowest total the overall winner. Goal for those who did not finish all 9 workouts, would be to next time finish all 9 workouts. Use the "open gym" time to get them all done the next time around.

Great "prep" for the Open workouts in March....

Men

1) Mitch D - 10pts

2) Sean Mc - 23pts

3) Fab H - 29pts

Women

1) Erin J - 13pts

2) Sylvia F - 16pts

3) Michelle H - 28pts

Thursday

A. Skill - muscle up practice - 15 min

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B. OTMEM for 10 min...

5 Thrusters - 95#,75#

8 pull ups

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C. GHD Back extension Accumulate 30 - 50 reps @ tempo 4022 in as few sets as possible.

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A. Amrap in 3 min - double unders

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B. Powell raises 2 x 12  @ tempo 3011:rest 30 sec

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C. Amrap in 3 min - Lateral hops over barbell (set up with weight for proper height)

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D. Db external rotations 2 x 12 @ tempo 3011:rest 30 sec

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E. Bear crawl - 3 min (have class move in a clockwise oval, through the rower area)

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