Friday January 31st 2014

Prep
Hamstring/ Knee Mobility
3x
50 Double unders
3 Turkish get ups/ Side
5 KB SDHP
5 Russian Swings
10 KB Lunges in the Front rack position


Strength
Front Squat
6x2-3 @ 67%

Conditioning
"Christine"
3 RFT
500m Row
12 Body Weight Deadlift
21 Box Jump
* 10 Min Time cap
** Mandatory Step down from box

Recovery
Twist
Legs up the wall

This is the dreaded workout that lead me to quit CrossFit.  I had a judge that was judged from the kneeling position, he no reped me at least 50 times.. it was horrible!! I am not knocking my judge at all, just saying the calls were not in my favour! Saturday night of the challenge I was done with CrossFit and wanted to pack it in.  I found myself warming up again the next morning at 8 am ready to tackle whatever Dave had to throw at us.  I hope this little story helps you all to face your fears, tackle what you suck at and no matter the circumstance NEVER give up.  If you believe you can do it, you can so please stop selling yourselves short and continue to work hard to achieve your goals.

Prep
Hamstring/ Knee Mobility
Row 1000m
Burgener warm up


Strength
10 Min on Snatch
10 Min on Clean and Jerk

Conditioning
7 Min Time cap;

50 Wall balls
40 Pull ups
30 Wall Balls
20 Pull ups
10 Wall Ball balls

Recovery
Banded shoulder stretch

Wednesday January 29 2014

Prep
Knee and hamstring mobility
Row 250m
Push Jerk
Hip Kips to rings

Strength
Push Jerk
5x3

Conditioning
10,9,8,7,6,5,4,3,2,1
Pistols
Chest to bar

Rest 2 Min
5,4,3,2,1,
Ring dips or Muscle ups
Hollow Rocks

Recovery
Hamstring stretches

Tuesday January 28th 2014

I just drove into town and went straight to the hospital to welcome Miss Baby Harris into the world! Congratulations Jacey and Zach on your new baby girl! I am so excited to have another CF baby around the gym and my training partner back in action.  Jacey was so strong throughout her whole pregnancy and made it through the toughest WOD of all time like a champ.  Anyone that attended her class this morning saw her in labour... way to go you guys are going to be amazing parents!! 
When I have a bit more time I will fill you all in on the amazing weekend we had at the CrossFit North Vancouver Challenge. Details will be in tomorrow nights blog post! 

Prep
3x
10 Doubles 
5 Knees to arms 
5 Strict Burpees
5 KBS
10 Alternating KB Snatch 

Strength 
EMOM for 12 Min 
Odd-Push ups/ HSPU/ Defecit 
Even- Ring Dips/ Weighted Ring dips 

Conditioing 
"Gas Tank"
* Modified 

15 Min AMRAP
20 K2A
20 KB Facing Burpees 
20 KBS
20 Alternating KB Snatch 
20 Doubles 

Monday January 27th

Prep 

3x 

Row 250 m 

1 Strict pull up 

3 Power Clean and Jerks

6 lunges in front rack position 

  * increase load each round 

Strength 

Back Squat 

5x5 @ 79% 

Conditioning 

20 Min AMRAP

3 Strict Pull ups 

5 clean pull 65/95 95/135 

3 strict pull up

5 (10) Lunges in Front rack position 65/95 95/135

3 strict pull up 

5 Press Press 65/95 95/135 

Recovery 

25 banded air squats 

Couch stretch 2 min per side 

January 24th

Jason and I will be competing in the CrossFit North Vancouver challenge today. Thank you all for the good lucks and encouragement along the way! We couldn't do this without the support of our community, from taking Easton while we work out to cheering us on, you have all played a part in us being here. The main goal for the weekend is to learn so we can be better Coach's and help you all reach your goals. Of course FUN is always important as well. Enjoy this little workout tomorrow... 

Prep 

Ankle/knee mobility 

3x 

15 push ups 

5 pull ups 

3 Ring dips 

Strength 

Deadlift

5x3 @ 75% of 1rm 

Conditioning

Kar-Dee-oh 

10 min max row for meters 

10 min max Burpees 

10 min max 200m run 

Recovery

Hamstrings 

Low back twist 

Friday January 23 2014

Prep 

Calf/knee/ hamstring mobility 

3x

1 Turkish get up R 

5 KB RDL 

5 Russian swings 

5 American swings

1 Turkish get up L 

Strength

Front Squat 

6x2-3 @ 67% 

Conditioning 

"Fight Gone Bad"

3x 

Wall balls 14/20 10 ft target 

SDHP 55/75

Box jump 20/24 

Push Press 55/75 

Row for Calories 

Rest 

* one minute each station with a continuous running clock. Score is total reps/ cal for all three rounds 

Recovery

Hamstring stretch 

Thursday January 23 2014

Prep
3x
25 Doubles 
10 Push ups 
Dynamic shoulder stretches 

Strength 
For as many points as possible complete 3 Rounds; 
Shoulder press 
Push Press
Push Jerk 
* Once the bar comes off the rack do not set the bar down until you have completed as many reps as possible of strict press, then push press, then push jerk. 
* Total points for all three rounds 

Shoulder press= 3 Points 
Push Press = 2 Points 
Jerk = 1 Point 
45/65 65/95 

Conditioning 
Regional Event 6 Team WOD
Perform with a partner; 

100 Doubles- Each partner must preform 50  double unders each before moving on to the next exercises 
50 HSPU-  Partner must hold handstand position for reps to count 
50 Toes to bar - Partner must hold static hang for reps to count 
50 Shoulder to over head - Partner must hold bar in the front rack position for reps to count  50 90ft Lunge in the front rack postion - Both partners can be moving at the same time but if your parnter stops you must also stop 100/160 * for our purposes we will do a total of 40 stationary lunges. 
*15 Min Time cap 

Recovery 
50 Band pull aparts 
Hamstring smash 

Wednesday January 22 2013

Prep
1 Mile run 
calf/Hamstring smash
Burgener warm up 

Strength 
5x1 Snatch 
1= 1 Power Snatch 
     1 Hang snatch 
     1 Snatch Balance 
* Increase load each round 

Conditioning 
4 Min AMRAP
Snatch 

Recovery 
50 Band pull aparts 
Trap smash 

Prep
3x
"Cindy" 

Strength 
10 Min EMOM
1-5 weighted ring dips/ ring dips 

Conditioning 
10!
Pistols
RDL 95/135 
Burpees 

Recovery 
Hamstring stretches
Banded pigeon 

Monday January 20th 2014

Have you filled out our online survey yet? Please do so here http://www.crossfitpinchercreek.com/Survey-012014.html and have your name entered to win a month of FREE classes. 

Prep
Calf/ Knee mobility 
5x
25 Doubles 
5 Strict burpees 
5 Pull ups 

Strength 
Back Squat 
5x5 @ 77%

Conditioning 
5 RFT
15 Doubles 
15 Push Press 

Recovery 
3x1 Min Hollow bodies 
Shoulder stretches with band 
Hamstring stretch 

Saturday January 18th 2014

Good luck to Connie, Wendy and Sarai this weekend at the Level 1 course! We can not wait to see what you learn! 

Prep

Double under work 

Coach's choice Dynamic 

Strength 

Clean and Jerk 

Conditioning 

"Cindy"

20 Min AMRAP

5 Pull ups 

10 Push ups 

15 Air Squats 

Recovery 

Shoulder stretches with band 

Friday January 17 2014

Just a reminder; there is a Yoga class Saturday morning at 9am

Prep
Hip/ ankle Prep
Double unders 
Turkish get ups 
Russian KBS
American KBS
KB Snatch 
KB Lunges 

Strength 
Front Squat 
6x2-3 @67% 

Conditioning 
For time; 
30 Thruster 65/95
30 Box Jump 
30 Doubles 
20 Power Cleans 65/95
20 Sit ups 
10 Power Snatch 65/95
10 HSPU
10 T2B 

Recovery 
Long stretches 

Thursday January 16th 2014

Have you filled out the online survey yet? 

Prep
Ankle/ Calf Mobility 
Row 1000m
Dynamic Shoulder openers
3 Position Snatch 5x

Strength 
Weighted pull ups/ Strict/ Negatives 
3-5 EMOM for 10 Min 

Conditioning 
Partner WOD
a)1 Min Max Stationary Lunges in the front rack position 65/95
b) Max KBS 35/50
c) Max Muscle ups/ Ring Dips 
d) Max Double unders 
e) Max Pistols 

* One partner does one min max reps while the other rests, partner B tries to match partner A.  The partner with lowest reps has to complete enough burpees to match the score.  Record how many burpees you had to do! 

Recovery 
Pigeon stretch with band 

January 15 2014

Registration for the 2014 open begins today!! If you have any hesitations about signing up please head on over to the site and just do it. It is a great way to bring our community together and challenge ourselves to see where we stack up! 

Thanks to Keelan, Zach, Forrest and Kieran for getting the rings and rope up! 

Prep 

Calf/ankle Mob

3 min AMRAP double unders 

20 jump lunge 

10 inch worm 

Strength 

Push Jerk 3x3 

* last weeks 3 rep max 

Conditioning 

15 min AMRAP 

5 CTB 

10 Wall Ball Shot

15 KBS 

Recovery 

Alexander shoulder stretch on wall 

Tuesday January 14 2014

Prep
Ankle/Calf Mobility
Row 500m
50 Sit ups 

Strength 
EMOM For 10 Min 
1-5 HSPU

Conditioning 
15 Min AMRAP
1 Power Clean 
2 Front Squat 
1 Jerk 
105/155

Recovery 
Low back twist
Hamstring stretch on rig

Monday January 13 2014

Prep
3 Rounds 
5 Pull ups 
10 RDL
20 Doubles 

Strength 
Back Squat 
6x1@91%

Conditioning 
21-15-9
Doubles 
Wall Balls
Hollow Rocks

Recovery 
Couch Stretch on wall - 2 Min per side 

Saturday January 11th

Prep

Foot/ankle mob 

Burgener warm up

Strength

Find a 3 RM Clean and Jerk 

Conditioning 

10 rounds 

1 min on I min off-row 

Men's Target- 3000/ 3300

Women's Target 2400/3000

Recovery 

Stretch everything!!! 

Friday January 10th 2014

Prep 20 Min 
Foot/ Ankle Mobility 
Tabata Sprints 
Tabata Toes to bar 

Strength- 15 Min 
Front Squat
6x2-3 @65% 

Conditioning- 20 Min 
4RFT 
Run 400m 
9 Hollow rock 
6 Chest to bar 
3 Ring Dip

Recovery -5 Min
It's Friday... stretch what hurts the most!

Thursday January 9th 2014

Just a reminder! The Harris Baby pool has begun! $5/ Guess, please place your $$ in the tin on the counter and write your name and the weight you think this little babe is going to be on the date you think she will arrive. If you guess boy and you are right you win the whole pot but you have to buy Zach beer and Jacey allll new baby things! 

Prep
Foot/ Ankle/ Calf Mobility
5 Min Dodge ball 
Overhead squat position 1 Min 

Strength 
Establish a 1 RM Snatch.  You must complete 2 good reps before adding weight to the bar. 

Conditioning 
Tabata of;
Rowing 
Shuttle runs 
Box Jumps 
Burpees 

Recovery 
Low back twist 
Hamstring Stretch with ban 

Wednesday January 7th 2014

Prep
Foot/ Ankle mobility 
2x
10x Inch worm 
20 Shuttle runs 
30 Reverse fly- add 2.5lbs plates 

Strength 
Establish a 1RM Push Jerk 

Conditioning 
6 Min AMRAP
5 Power Clean 65/95
5 Front squat 65/95
5 Shoulder to overhead 65/95
1 Min Rest

6 Min AMRAP
10 Push ups
10 Pull ups 
10 Air squat 
1 Min rest 

6 Min AMRAP
15 Doubles 
15 KBS 35/50
15 Shuttle runs 

Recovery 
Hamstring smash 
Hamstring stretch with band 1 min per side 

Tuesday January 7th 2014

Prep
Foot/ Ankle Mob 
5 Min Row/ Run 
Coach's choice dynamic

Strength 
3-5 Ring dips EMOM for 10 Min
* If you have strict ring dips do weighted  

Conditioning 
For time; 
50 Doubles 
10 HSPU
40 Doubles
20 T2B
30 Doubles 
30 Pull ups 
20 Doubles 
40 Box Jump 
10 Doubles 
50 Burpees 

Recovery 
Accumulate 5 min per side in Couch stretch 

Monday January 5th 2013

Well the Holiday's are officially over! Although there is time in between Christmas and New Years it seems we don't really get back into the swing of things until the weeks come to and end, the kids are back in school and we have completely stuffed our faces and stayed up way to late! There is nothing like a  little over indulges and letting our training slide to welcome 2014 with an even stronger desire to meet all of our goals! I  would like to start this year off with a 21 Day Sugar Detox , any one want to join? The reason for this detox is to help our systems recover from the debauchery we most likely put it though over the Holiday season.  Sugar is a drug, the more sugar we consume the more sugar we crave! The detox will start tomorrow and will work very similar to other nutrition challenges we have done, except slightly harder :-) The points will be as follows;

Sugar free = 5 points/ day 

This means no fruit except green apples.  No alcohol, no real or artificial sugars of any kind.  No low fat or no fat dairy.  Depending on your goals dairy and potatoes may be excepted. 

WOD= 3 Points/ Day

In previous challenges points were awarded for exercising each day weather that was the WOD or not.  For this challenge that is NOT the case.  The CrossFit WOD must be completed to achieve your points.  You may come in and do the WOD on your own and receive the points if you can not make class. 

Focused Mobility work = 2 Points/ Day 

Several of you have assigned mobility work given to you from your coach's.  You will receive 2 point for doing either assigned mobility work, or the prescribed mobility work for that day (more on that later)

There is a total of 10 points that can be awarded each day. No more than 10 Points! 

If you are interested in joining this challenge please sign up at the gym tomorrow or message me so I know you are in! Details will be sent out to you tomorrow evening.  Support meetings will be held Tuesday's at 5pm, but notes will be sent out via email if you can not make it! The cost for the challenge is $20 and prizes will be rewarded!

For tomorrow; 

I have a resolution to program more mobility into our training.  We will be starting from the bottom of the body and working up stream, spending a week on each area! I hope this helps you all find some things to help you move better, alleviate tension and most importantly PR :-)

Prep

Foot/ Ankle Mobility 

3x

Row 250 m

5 Pull ups 

10 Sit ups (GHD)

15 Air squats 

Strength 

Back Squat Week 2 

5x5 @ 73%

Conditioning

"Grace"

30 Clean and Jerk for time 135/95

Recovery 

Alexander shoulder stretch on wall 

Saturday January 4 2014

A few of you are interested in doing a 21 day sugar detox. I would like to get this started on Monday. For me, this means no alcohol, no sweets and avoiding foods that are high on the glycemic index. I will be keeping yams, white rice and protein powder in my diet as I need these carbs to fuel my training. If you are interested in joining this challenge please let me know! This challenge may include different things for each of you based on your goals. I will post more information in Sunday nights blog! 

Prep 

Shovel snow 

Shoulder/ hip mobility

Coach's choice dynamic 

Strength 

Work on a lift you missed this week OR work on Clean and Jerk or Snatch for 20 min 

Conditioning 

"Jackie" 

Row 1000 m

50 Thrusters 45# 

30 pull ups 

*15 min time cap 

Recover

Legs up the wall 

Hip mobility 

Friday January 3 2014

Prep
Foam roll 
Row/ Run/ Skip 
Work on Handstands for 20 Min 

Strength 
Front Squat 
6x2-3 @65% 

Conditioning 
6RFT
3 Push Jerk- Not from rack @ 60% of 1 RM
Max pull ups 

Recovery 
Accumulate 5 Min in each
Plank 
Pigeon pose (2.5/side)

Thursday January 2 2014

We started the New Year off with the "Filthy Fifty" Awesome job to everyone that came out, worked hard and shared your goals for 2014.  Over the holiday's we were able to finish up some things around the gym and get it organized and ready to roll for 2014.  Over the past 6 months our little gym has come a LONG way and we could not do it without the support of each one of you, Riviere's Construction, Sure Glass, Shell Canada and each one of you.  Thank you all for your support and I can not wait to start 2014 off on the right foot! With that said I would like to instill a few new rules that I think will help keep our gym running smoothly.
*  The main goal is to keep as much "stuff" off the WOD floor as possible.  Everyhting at the gym has a home, please make sure our things make it back there and are not left out.  Leaving things out will result in burpees!
* Boxes now go on the tiled area in front of the whiteboard, please return them there if you use one. 
* Weights are to be stacked neatly in there correct space and CHALK is to remain in the bucket!
* If you spill chalk, cry, bleed, sweat or pee simply grab the mom bucket, that will be filled each morning, and clean up after yourself.  
* NO CHILDREN on the WOD floor after 3,2,1 go... we love all the kids that come into CFPC but it is important for them to learn discipline and respect for those around them.  We are doing our best to get rid of the front counter and make that area a bit more kid friendly. 
* DO NOT drop the new bars, or any bars for that matter when they are EMPTY.  Please guide weighted bars down at the completion of a rep. It is considered a "No Rep" in any Olympic Lifting competition if the bar is dropped from the finish position.  GUIDE the bars down! 

Prep
Foam roll out your sore bits from the "Filthy Fifty"
3x Row 250m 
10 Back ext
20 Sit ups 

Strength 
3-5 Weighted pull ups EMOM for 10 Min 

Conditioning 
10 Min AMRAP 
20 HR Push ups 
10 Box Jump
10 T2B 

Recovery 
Max L-sit holds on rings 
Hamstring/ twisting mobility