Tuesday, December 24, 2013

131224

WOD
The 12 Days of Christmas!
1 Squat Clean and Jerk (135/95)
2 Knees to Elbows
3 Burpees
4 KB Swings (24kg/16kg)
5 Pull-ups
6 Push-ups
7 Sit-ups
8 Squats
9 V-ups
10 Jumping Lunges
11 Box Jumps
12 Med Ball Cleans

*The workout runs just like the song so reps are going to go like this: 1 then 2,1 then 3,2,1, then 4,3,2,1 ..... up to 12,11,10,9,8,7,6,5,4,3,2,1

Monday, December 23, 2013

131223

WOD
Olympic Total
1 RM Snatch
1 RM Clean and Jerk

Friday, December 20, 2013

***CHRISTMAS HOLLIDAY SCHEDULE***

Dec.24th Christmas Eve: 9:30-10:30, 12-1 classes only
Dec.25th Christmas: Closed
Dec.26th Boxing Day: Closed 
Dec.27th Friday: 6am, 4pm, 5pm Classes Only
Dec.28th Saturday: Closed
Dec.30th Monday: 6am, 4pm, 5pm Classes Only
Dec.31st New Years Eve: Closed
Jan.1st New Years Day: Closed
Jan.2nd Thursday: Class Schedule back to normal

Thursday, December 19, 2013

131219

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Wednesday, December 18, 2013

131218

WOD
Skills test
500m Row
Max Handstand Push-ups/Push-ups in 1 minute
1 mile run
Max Unbroken Pull-ups
Max Double Unders in 1 minute
Max Toes to Bar/sit-ups in 1 minute

Rest as needed between exercises

Tuesday, December 17, 2013

131217

WOD
"CrossFit Total"
1RM Squat
1RM Press
1RM Deadlift

Monday, December 16, 2013

131216

Congrats to Sabrina our Athlete of the month!

WOD
800m Run
10 Wall Ball (20/14)
400m Run
20 Wall Ball
200m Run
30 Wall Ball
100m Run
40 Wall Ball

Friday, December 13, 2013

131213

WOD
1000m Row
----------------
3 rounds of:
10 Squat Cleans
15 Ring Dips

Beg (75/55)
Int   (115/75)
Adv(155é105)

Thursday, December 12, 2013

131212

WOD
9-15-21-15-9
Overhead Squats
Bar Hop Burpees
Box Jump (24/20)

Beg (65/45)
Int (95/65)
Adv(115/75)

Wednesday, December 11, 2013

131211

WOD
EMOTM for 12 minutes:
1 Power Clean
5 Pull-ups
Max Double Unders

Beg (115/75)
Int (155/105)
Adv(185/115)

Tuesday, December 10, 2013

131210

WOD
4 rounds of:
10 KB Swings (24kg/16kg)
1 Push Press
15 KB Swings
2 Push Press
20 KB Swings
3 Push Press
25 KB Swings
4 Push Press
*KB Swings are Russian Swings

Beg (75/55)
Int   (135/95)
Adv (165/105)


Monday, December 9, 2013

131209

WOD
AMRAP in 12 minutes of:
10 Overhead Lunges (45/25)
15 Double Unders
5 Burpees

Friday, December 6, 2013

131206

WOD
30-20-10
Hang Power Clean (95/65)
Wall Ball (20/14)
Box Jump (24/20)

Thursday, December 5, 2013

131205

WOD
10 Rounds of:
5 Lateral Hurdle Jump
20y Shuttle Run

1-2 minutes rest between rounds
fastest and slowest times are scored

Wednesday, December 4, 2013

120413

WOD
Tabata Mash-up
Push Press
Pull-ups
Squats

Beg (65/45)
Int   (95/65)
Adv (115/75)

Tuesday, December 3, 2013

131203

WOD
3 rounds of:
400m Run
20 Toes to the bar
14 Plyo Push-ups

Monday, December 2, 2013

131202

WOD
7 rounds of:
7 One Arm DB Thrusters (45/25)
7 Pull-ups
7 One Arm DB Thrusters (45/25)
7 Pull-ups

Friday, November 29, 2013

131129

WOD
10 Rounds of:
Row Max Distance in 10 pulls
1 minute rest between rounds

Thursday, November 28, 2013

131128

WOD
21-15-9
Deadlifts (225/135)
Overhead Squats (135/95)

Wednesday, November 27, 2013

131127

WOD
AMRAP in 15 minutes of:
12 Lateral Box Jumps
60yard Shuttle Run
10 Plyo Push-ups

Tuesday, November 26, 2013

131126

WOD
1000m Row
30 Clean and Jerk (135/95)
30 Toes to Bar

Monday, November 25, 2013

131125

WOD
4 rounds of:
1.5 minute row for max distance.

Friday, November 22, 2013

131122

WOD
"DT"
5 rounds of:
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Press (155/105)

Thursday, November 21, 2013

131121

WOD
AMRAP in 10 minutes of:
Double Unders
*At the top of each minute perform:
5 Toes to Bar
5 Jumping Squats

Wednesday, November 20, 2013

131120

WOD
7 rounds of:
100m Run
5 Hang Snatch
7 Ring Rows

Beg (65/45)
Int   (95/65)
Adv(115/75)

Tuesday, November 19, 2013

131119

WOD
AMRAP in 15 minutes of:
3 Power Cleans
5 Burpee Box Jumps (24/20)
7 Pull-ups

Beg (95/65)
Int  (135/95)
Adv(185/115)

Monday, November 18, 2013

131118

WOD
Death by Thrusters
In minute 1 perform 1 thruster.
In minute 2 perform 2 Thrusters
In minute 3 perform 3 Thrusters
.
.
.
continue pattern until you cannot perform the required number of thrusters in the 1 minute.

Beg (65/45)
Int   (95/65)
Adv(135/95)

Friday, November 15, 2013

131115

WOD
50-40-30-20-10
Double Unders
Between rounds of double unders perform2 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday, November 14, 2013

131114

WOD
3 rounds of:
400m Run
20 KB Swings (24kg/16kg)
20 Box Jumps (24"/20")

Wednesday, November 13, 2013

131113

WOD
Joel's B-Day Workout!
AMRAP in 12 minutes of:
2 Burpees
7 Deadlifts
2 Burpees
7 Hang Cleans
2 Burpees
7 Front Squats
2 Burpees
7 Push Press

Beg (65/45)
Int  (115/75)
Adv(135/95)

Tuesday, November 12, 2013

131112

WOD
AMRAP in 12 minutes of:
5 Ball Slams (20/14)
10 Situps
15 Squats

Monday, November 11, 2013

***CLOSED FOR REMEMBRANCE DAY***

We are closed today for Remembrance Day. Make sure you go to a ceremony or thank a vet for their sacrifices.

Friday, November 8, 2013

121108

WOD
3 rounds of:
every 30 sec for 5 min perform:
1 Power Clean
2 Hang Cleans
1 Push Press

1 minute rest between 5 min rounds.
Goal is to complete a 5 minute round with as much weight as possible

Thursday, November 7, 2013

131107

WOD
*a modified version of Taranis 13.7
2 rounds of:
15 Thrusters
15 Ring Dips
15 Thrusters
15 Pull-ups
50 Double Unders
5 Floor to Overhead

Beg (65/45)
Int   (95/65)
Adv(135/95)

Wednesday, November 6, 2013

131106

WOD
Taranis Titan Challenge 13.1
21-15-9
Sumo Deadlift High Pull (95/65)
Shoulders to Overhead (95/65)
Pull-ups

Tuesday, November 5, 2013

Taranis Titan Challenge 2013


It has taken me a little longer to write about this than it has in previous years because this year, unlike others, was almost overwhelming and in a very positive way. In past years we have never seen the kind of support for an athlete, be it supportive text messages and emails and phone calls all the way to so many people making the trip down to support Jen. Hell even I was getting Text messages and emails because not everyone had Jen's contact info! The outpouring had a lot to do with the athlete that we sent as well as what our little gym has become. Of both of these reasons I am incredibly proud. The gym is realizing my original vision of what my dream gym would be and to say that I am proud of Jen as an athlete, a coach, a representative of our gym and most importantly as a friend is a colossal understatement.

Jen being a very numbers oriented person told me that she, "felt really good about the weekend and all the amazing support she has received, but between you and me (she) didn't do very well numbers wise."  I understand where Jen is coming from but have to disagree with her. THE LEADERBOARD DOES NOT TELL THE WHOLE STORY. In fact it is a very small part of it, almost inconsequential in this case.

This time last year Jen and Freddy came down to Victoria to check out the Taranis Winter Challenge and she showed some interest in trying it sometime. At that time she barely had a pull-up couldn't do a handstand push-up, couldn't do a ring dip and a number of other things that desperately needed work if she had any hope of competing respectably. So when we got back from that weekend serious work needed to be done. Jen threw herself into it training 2-3 hours almost every day, dialled in her nutrition and worked her ass off for it day in and day out. She was at a huge disadvantage because she is a very tall woman and had gained some weight (all muscle) to help support her longer levers and was hoping to compete in a sport where it is a huge disadvantage to be as big as she is. There is a reason that almost all the top female CrossFit athletes are 5'1"-5'4" and between 110-130lbs. Jen may not have been blessed with the physical gifts of a CrossFit athlete but she had heart. I have trained some high level athletes and had never seen an athlete with as much heart and dogged determination as Jen has.

Leading into the last few weeks before the competition, as with any athlete competing for the first time on a pretty big stage, Jen had doubts. Was she good enough, did she work hard enough, was she going to embarrass herself?  After a few long conversations she was reassured that she would be just fine. With her build we were really hoping for a good balance of heavy weight and "gymnasty" stuff. When the workouts were released this was not the case, lots of high volume, lots of light weights and an entire workout that was a gymnastics skill she couldn't do. She was disappointed but worked hard to stay optimistic.

When it was game time Jen flipped a switch and was ready to go. She attacked the workouts with intelligent aggression and pulled out some amazing times. They were not the top times of the competition but they were easily PR times for her. She was able to take her game to a whole new level when it mattered. Now I know you all are thinking that I am going to say that the sled pull workout where she came in 5th overall is the workout I am most proud of Jen for but it is not. I'm not going to lie, it was spectacular and I have never seen Jen just grit her teeth and grind it out to that extent. Keep in mind that regionals athletes and some of the best CrossFitters in BC were collapsing and crumbling during this workout while Jen seemed to be able to just keep running. No, I am probably most proud of the workout that Jen would deem her biggest failure. She was more than giddy about doing the barbell complex, after all this was dead centre in her wheelhouse. She lost focus for only a moment and it ended in almost the worst case scenario. On top of that she had 1 minute to get her act together and tackle the workout that was completely outside of what she knew she could do, burpee bar muscle-ups. Jen's intelligence as an athlete shone through and she went straight for the burpee chest to bar pull-ups (also not her strength but at least she could do a few) and went after them as hard as she could. She ended with 27 in 5 minutes and had removed a good portion of her skin on her left hand in the act but her quick thinking and ability to regain composure after something so devastating was in itself spectacular. After all greatness doesn't come from following the easy path it comes from overcoming adversity.

All weekend Jen navigated the event with poise and character, smiling all the way. Never before have I seen an athlete in a sport as competitive as CrossFit make friends with athletes from competing gyms to the point that those people from the other gyms start cheering for her....even though one of their athletes is competing in the same heat. As a representative of our gym Jen is unbelievable. She competes with courage, honour and a sense of character that I have not seen in a competitor before. While she feels that she placed low, her 22nd place is our 1st place. Her power does not come from the number that she placed in a competition, her power comes from her ability to inspire us all to work harder to achieve greater things. Her power comes from the fact that almost half the gym made the trip down to cheer her on. Her power comes from that smile, even on a cardboard cut out it is infectious, and her ability to use it no matter the obstacles that face her.

Jen from the bottom of my heart I want to thank you for your colossal effort this past weekend. I want to thank you for being an absolute dream athlete to coach. I want to thank you for elevating our gym to the place that I had dreamed it would go. I want to thank you for the best fucking 22nd place finish I have ever seen!

All right enough of this sappy garbage lets go lift some heavy shit!

131105

WOD
Taranis Titan Challenge 13.2
20-15-10-5
Toes to Bar
Hand Release Push-ups
Burpees
Box Jumps (24/20)

Monday, November 4, 2013

131104

WOD
500m Row
----------------
5 Rounds of:
12 Thrusters (95/65)
6 Burpees
----------------
50 Double Unders

Friday, November 1, 2013

131101

WOD
10,9,8,7,6,5,4,3,2,1
Hang Clean
Knees to Elbows
Burpees

Beg (95/65)
Int   (135/95)
Adv(165/105)

Thursday, October 31, 2013

131031

Happy Halloween!!

WOD
1000m Row
4 min rest
750m Row
3 min rest
500m Row
2 min rest
250m Row

Wednesday, October 30, 2013

131030

WOD
AMRAP in 10 minutes of:
1 Power Clean
4 Front Rack Lunges
2 Push Press

Beg (95/65)
Int   (135/95)
Adv(165/105)

Tuesday, October 29, 2013

131029

WOD
"Diane"
21-15-9
Deadlift (225/135)
Handstand Push-ups

Monday, October 28, 2013

131028

WOD
AMRAP in 12 minutes:
5 Ring Dips
7 Wall Ball
9 Box Jump (24/20)

Friday, October 25, 2013

131025

WOD
500m Row x 4
3 minute rest between 500m.

Thursday, October 24, 2013

131024

WOD
EMOTM for 15 minutes:
2 Thrusters
*Increase weight after every 3rd round
Goal-heaviest weight possible by the end

Wednesday, October 23, 2013

131023

WOD
1000m Row
50 Box Jumps (24"/20")
50 Pull-ups
800m Run

Tuesday, October 22, 2013

131022

WOD
2 rounds of:
AMRAP in 6 minutes of:
3 Deadlifts
7 Push-ups
15 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/185)

Monday, October 21, 2013

131021

WOD
5 Rounds of:
400m Run
Max Rep Pull-ups

Friday, October 18, 2013

131018

WOD
EMOM for 15 minutes of:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Squat Snatch

*increase weight after ever 5th round
goal is heaviest weight for the complex

Thursday, October 17, 2013

131017

WOD
AMRAP in 15 minutes of:
3 Clean and Jerks
10 Pull-ups
15 Double Unders

Beg (95/65)
Int   (135/95)
Adv(185/115)

Wednesday, October 16, 2013

131016

WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Push-ups