Tuesday November 18th 2014

Prep
1 min each shuttle runs, burpees, plank, jumping jacks, hollow rock 
2 rounds of- max unbroken wall balls, pull ups, push ups 
Bottom squat position prep 2 min per side 
Barbel complex/ Pause squat review 



Strength 
3x5 Pause squats @ 50% 7 second pause in the hole
* NO BOUNCE OUT OF THE HOLE 

Conditioning 
6 rounds for max load 
1 Deadlift 
2 hang clean 
3 front squat                                                   

Recovery 
25 GHD sit ups 
Banded pigeon 2 min per side
Couch stretch 2 min per side 

Monday November 17th 2014

Prep
Alternating tabata- Mountain climbers, shuttle runs
Plank complex 
Banded shoulder stretch 
Burgner Warm up 

Strength 
Split jerk 
2-2-2-2-2-2

OHS
2-2-2-2-2-2

*Both lifts should increase 5-10% from last week 

Conditioning
3RFT
30 Air squats 
250m Row
20 Push Press 75/115 
* Not from rack 


Recovery
Walk 400m
50 wall slides  
Thread the needle 2 min per side 

Saturday November 15th 2014

Prep
5 min monostructual work 
Coach's choice dynamic 
Shoulder stretches with band 2 min per side 
Barbell complex to build to WOD weight 3 deadliest, 3 hang clean, 3 jerk 


Conditioning 
"DT"
5 RFT
12 Deadlifts
9 Hang Power Clean 
6 Push Jerk 
110/155


Recovery
Easy walk 
Alexander shoulder stretch 
Pigeon pose 2 min per side 

We will be having a social WOD tomorrow night (Friday) from 6-7. I would like to take this time to work on some team WOD's for the upcoming competition but the social WOD's are NOT just for competitors! Please join in, we will have plenty of extras looking for a partner!

Prep
5 min mono structural 
Burgner warm up, Handstand holds, lunge complex 
Overhead prep 
3 postion snatch 


Strength 
Back Squat 3x5 
* you can continue from last cycle 
Snatch 
3-3-3-3-3 

Conditioning 
10 min AMRAP
5 HSPU 
10 T2B
15 Box jumps 

Recovery 
Group stretch 

Thursday November 13th 2014

Prep
5 min mono-structural 
Coach's choice dynamic
Burgener warm up 
3 postion cleans 

Strength 
3 Clean+ 1 Jerk 3-3-3-3-3
65%-70%-75%-75%-75%

Clean Pulls 3-3-3-3-3
65%-75%-85%-85%-85% 

Conditioning 
12 min EMOM
Odd- 20 seconds max power cleans 105/155
Even - 40 seconds max double unders 

* Score is the total of power cleans and double unders 

Recovery 
Row 500m at an easy pace 
W pulls 
Bretzle- 2 min per side 

Wednesday November 12th 2014

We had a great turn out to "Nutts" today.  Thank you to everyone for working so hard, I did not hear one complaint about that gruelling workout- even the 400m run in the freezing cold.  I think we all had a great appreciation for those that served and still are serving in far worse situations than what we were in today.

Prep 
5 min mono structural (Run row or skip) 
Coach's choice dynamic 
Front rack prep Hips and shoulders 
30 seconds bottom front rack position 

Strength 
Dead stop front squat +2 Front squat 
5 sets to build to a max 

Conditioning 
10 min EMOM 
25 m swim 


Recovery 
 Stretch in the Hot tub

Tuesday November 11th so14

   Tomorrow we will honour Remembrance day with the Hero WOD "Nutts." Lt. Andrew Nuttall briefly served in the military before he as killed in Afghanistan.  Please take the time to click on the link below and read Andrew's story.  Lets all push a little harder tomorrow to Honor those that have served so we can have our freedom. Also wear red or white to show our support.  
 http://crossfitvancouver.com/wp-content/uploads/2012/03/What-Would-Andy-Do-CrossFit-Journal.pdf

"Nutts" 

10 handstand push-ups
15 deadlifts (250 lb.)
25 box jumps (30 inches)
50 pull-ups
100 wall-balls (20 lb. to 10 feet) 
200 double-unders
Run 400 meters with a 45-lb. plate.