Wednesday November 6th 2013

Prep
Wall squats
Wall slides
Bottom squat position 

Strength 
5x5
Box squats 

Conditioning 
 12 min EMOM
Even 10 Wall ball 
Odd 5 Push ups 

Recovery 
25 Banded air squats 

Tuesday November 5th 2013

Mobility 
Roll out legs 
Shoulder mobility 

Prep
10 Deadlift 
10 Hang clean 
10 Front squat 
10 Shoulder to overhead 
* Preform with an empty bar 

Strength 
In 10 Min build to a heavy clean and jerk 

Conditioning 
3x
10 Front Sqauts 
10 Gound to overhead (75/115) ( 95/135) 
10 Double unders 
10 T2B 
* This is a modified version of Taranis event 8. If you choose to do original event it is 30 of each exercise.  
** 15 Min time cap

Recovery 
Hip mobility 

Monday November 4th 2013

I  had a bit of a challenging weekend.  I have been chatting with the Coach's of the Mustangs Football team about some off season conditioining for the players. How awesome would it be to get some of these younger guys to buy into CrossFit?  How much would there performance improve? Don't we all wish we had started this at 16 years old? Well it turns out the second I walked off the field a mother, with no education or background in health and wellness, starting bashing CrossFit.  Why did she wait until I was off the feild to do this? Because my ass is nicer than hers, thats why.  I feel at times I spend more time defending CrossFit rather than coaching CrossFit.  I could go on for days as to why CrossFit has changed my life, why I belive in it and why these mis conceptions are a load of BS, but instead I will lead by example, I will hold true to what I belive in and I will continue to educate myself so I can help each one of you reach your true potential.  To help you move  the way we were intended to, and to reach further than you ever thought possible. I do need your help thogh, I need our CFPC community to do the same.  I understand that what I am asking is not easy, keep your cool when someone bashes what we feel so strongly about? Not easy! Take the high road, lead by example, see it though,improve your front rack position,  work hard, do" Fran"... its all hard! But CrossFitter's are a different breed.  We face the unkown, we work hard even when we don't want to, we are not afraid of failure and we do it as a COMMUNITY. Why people have a hate on for CrossFit I will never understand. like the snatch, it is going to be a long hard battle.  What we are facing in our very behind the times small town, Vancouver faced 5 years ago and California faced it 10 years ago.  You see, CrossFit is not that new, we just live in a town that can be a little closed minded and dare I say un-educated at times ( I am going to be in mega trouble for that last statement) My Coach is currently at the Tiranus Titan Challenge this weekend watching his athletes kick some major butt.  I am proud to have him as a coach. When I speak to him about these issues he tells me to shut up and re focus.    Instead of wasting any more time fretting about what people think of CrossFit I, along with at least 100,000 other people on the planet, am heading into the gym to blow off some steam.  To work on some things I suck at, and to sweat it out! 
For tomorrow we will  be doing the first workout of the Taranis Titan Challenge that took place this past weekend. 

Prep
Lat smash
Assigned mobilty work- this will differ from person to person
2x
21 Doubles 
15 SDHP with broomstick 
9 shoulder to o.h 

Strength 
5x5 Bent row - AHAP

Conditioning 
21-15-9
SDHP 65/95
Shoulder to overhead 
Pull ups

Rest Exactly 5 min then;
21-15-9
Burpees 
Double unders 
Air squat

* Score is the time it took to complete both workouts including rest time


Recovery 
Alexander shoulder stretch on wall 
wall slides
pigeon 

Friday November 1 2013

I would really like to see everyone doing a bit more focused mobility. I see lots of you coming to class and hanging out with the foam rollers,sitting on them chatting etc...  that is awesome but lets put them to use! I will try to get in the habit of posting a mobility exercise each day to bring some focus to your "social foam rolling session" at the beginning of each class. How we prepare for each class matters!! 

Mobility 5 Min 
T-spine opener 
Foam roller + Oly bar Snatch position 

Prep 10 Min  
10 Turkish get up 
10 KB Deadlift 
10 KB Snatch (5 per side)
10 Single arm OH squat (5 Per side) 

Strength 10 Min 
In 10 Min find a 1RM Snatch 

Conditioning 12 Min 
12 Min AMRAP
6 KB Burpee
6 Box Jump 
6 T2B 


Recovery 10 Min 
Calf smash 
Bi/Tri smash 

Thursday October 31st

Below is a link to the Battle on The Boarder Competition.  Please let your coach's know if you are interested in taking part in this competition! 

 http://www.youtube.com/watch?v=19Rg8QnX6yU

Prep 
Ankle smash/ mobility 
Static Hangs 
Static handstand holds 

Strength/ Skill 
Find a max height box hop 

Conditioning
2x 1 Min AMRAP 
A) HSPU/Static Holds/ Push ups 
B) Pull ups 
C) Box hops 20/24
D) Muscle ups/ Ring Dips 

* 1 Min rest between exercises 

Recovery 
50 Hollow rocks 
Roll out legs/ IT bands 

Wednesday October 30th 2013

Prep 
3x
10 KB Clean and jerk 
8 Good Mornings 
6 Sit ups 

Strength 
In 10 Min find a 1RM Clean and Jerk 

Conditioning 
18 Min AMRAP
60 Doubles 
12 Wall Balls 
9 Hollow Rocks 
3 Pull ups 


Recovery 
Calf/ Ankle mobility 

Tuesday October 29th 2013

Just a reminder that we are testing this week.  MOST of our efforts should go into the strength component of our workouts, the conditioning WOD's themselves should be fairly easy this week and we will focus on quality of movement and will likely not spend much time gasping for air.  Take the time this week to move better- after nutrition it is the foundation of CrossFit! 

Prep
2x
10 Pass through's 
10 Overhead squats
Partner shoulder smash 20/ side  

Strength 
Find a 1RM Strict press 

Conditioning 
3 RFT
10 Ring rows
20 Walking lunges in the front rack position 65/95
30 KBS 35/50

Recovery 
Bully stretch with band
Oly bar shoulder smash