Wednesday January 1 2013

Happy New Year!! We will have WOD's at 10am and 11am on New Years Day, we hope to see you all there, hung over or not! Please come with some goals in mind as  we would like you to write your goals down along with your name and hand them off to your coach.  This will allow us to help you achieve all your goals for 2014. DREAM BIG THINGS. 

"Filthy Fifty" 
50 Box Jumps
50 Jumping Pull ups 
50 KBS 35/50
50 Walking Lunge 
50 K2E
50 Push Press 45
50 Goodmornings 45
50 WBS 14/20 10ft Target 
50 Burpees 
50 Double unders 

* 30 Min Time cap 

Tuesday December 31st 2013

Prep
1 Mile run/ 1000m row 
Coach's choice dynamic 

Strength 
3-5 Weighted ring dips EMOM for 10 Min 

Conditioning 
Jason's Birthday WOD!!
3 RFT
11 Deadlift 85/115
11 Hang clean 85/115
11 Shoulder to overhead 
Rest 2 Min then;
3 RFT
11 HSPU
11 Pull ups 
11 Air squats 

Recovery 
Shoulder stretches with band 

Monday December 30th 2013

Well I was lost in a Christmas vortex the last week or so, how about you? The nice thing about completely de railing from a healthy diet and lifestyle is getting back on the health wagon.. I am SO ready!! This week is still a bit of a modified schedule but MOST classes will be running.  See below for this weeks schedule.  Tomorrow marks the start of a new cycle for us here at CFPC.  This cycle will help improve our squats, Olympic lifts and overhead strength.  The main goal of this is to prepare us for the upcoming open, which takes place in February.  You can all expect A LOT of squatting, A LOT of Olympic lifting and speed work for getting the bar overhead.  We have progressed so much as athletes since starting CrossFit and I am looking foreword to seeing what amazing things happen for each of you in 2014.  With that said please start to think about some goals you would like to achieve this year.  Your coach's will help you to come up with some goals if you get stuck, but we would love to see you write them down and put them in a pocket of your gym bag.  Whenever you feel defeated or lazy, pull them out and remind yourself why you are here! I have decided to start a competitors class on Saturday's at 11am.  This class is for those interested in improving their skills and taking part in some competitions in 2014. Saturday's seem to be a great time for us all to train together.  Regionals 2014... lets give it a shot!! 

This weeks Schedule; 

Monday 6am, 9am, 5:30pm 
Tuesday 6 am, 12:00pm 
Wednesday - "Filthy Fifty" 10am and 11am 
Thursday  6am, 1200pm,5:30pm
Friday 6am, 9am
Saturday 10am, 11am Competitors class 

Prep
Coach's choice dynamic 


Strength 
Back Squat Week 1
 5x5

Conditioning 
Row 2000m 

Recovery 
25 Banded air squats 
Couch stretch 2 Min per side 

Monday December 23rd 2013

The gym hours over the holidays;
Monday December 23rd - Regular gym hours 
Tuesday December 24th- CLOSED
Wednesday December 25th- CLOSED
Thursday December 26th- Memorial WOD 10am and 11am 
December 27th- 30th Regular hours 
December 31st- Jason's Birthday WOD and open gym 10-4
January 1st - Closed 

We have decided to stay another day here in Vancouver putting us home late Monday night.  I am trying to find someone to open up the gym early Monday morning so all you hard cores can get this WOD in.  Keep in mind this is a de loading week, enjoy yourselves, indulge a little and be ready to hit some testing next week :-) 

Happy Holiday's everyone !!

Prep
3x Row 500m
7 Burpees 
* Share the rowers peeps!! 

Strength 
Work on the lift you want to see the biggest improvment in, but do not exceed 70% of 1 RM 

Conditioning 
21-15-9-15-21
Double unders 
Sit ups 
Wall Balls 14/20 

Recovery 
Couch stretch 2 min per side 

Saturday December 21st 2013

Just confirming the Hero WOD to honor Taylor for Boxing day at 10 am and 11 am.  Prpare yoursleves, this is going to be a gruling workout to show that we are suffering as a community for the loss of a very amazing young man.  The family has asked that instead of flowers or money, a donation to the Children's Hospital be made.  Please bring your donations to the Boxing day Hero WOD if you want to contribute.  


Prep
2x
20 Shuttle runs
40 Scap push ups 
60 Double unders 


Strength 
Work on a lift you missed this week or squat.  We can never squat enough! 

Codnditioning 
EMOM for 10 min 
2 HSPU

Rest 2 min then; 
10 Min 
30 Seconds on 30 Seconds off max m row.    


Recovery 
Foam roll legs and hips 

Friday December 20th 2013

Prep
Run 1 mile/ Row 1000m
2x
20 Jumping jacks 
10 Pass though
10 Good mornings 
10 hollow rocks 
10 Back extention 

Strength 
Find a 1 RM overhead squat 

Conditioning
"Isabel"
30 Snatch for time 95/135

Recovery 
1 Min bottom squat position 
Shoulder smash with a buddy 

Thursday December 19th 2013

There is so much sadness amongst our whole town for the Elliott and Davidsion family's, along with everyone close to Taylor.  My heart aches for each and everyone affected by Taylor's loss.  Michelle is a huge part of our CrossFit community and Bill Elliot is a long time member of the gym.  I understand a few of you have taken time to go see the family and drop a few things off, thank you.    Knowing that our whole town is showering the Elliott's with love makes it a little easier to be away right now.  A few of you have came foreword and wanted to do something for the Michelle and James, if you have any ideas please share them.  I thought maybe we could all pitch in and purchase a tree to be planted in Taylor's honour, just an idea.  Our Boxing Day WOD will be a Hero WOD in Taylor's honour this year and every year to follow.  I am just coming up with the rep scheme now so again if anyone has any ideas please share them.  Our Boxing day WOD will be at 10am December 26th, please come in and show your support for Michelle and her family, suffer, shed some tears and honor the life of a very special young man.  

Prep 
2x

10 Jump lunges 
10 Hand release push ups 
10 Shoulder press 

Strength 

Find a 1RM Push Jerk 

Conditioning 

3 RFT 

3 Full gasser sprint across gym 

5 push press Power clean 105/155 

15 Burpees 

Recovery

Alexander shoulder stretch on wall