FYI that Chris will not be coaching his Oly class this Wednesday night. He said he was so impressed with our squat cleans on the weekend that there is nothing left for him to teach you guys.... just joking, he said we sucked and we have a mile to go....also joking, he is away back to hick town for the long weekend.
Strength:
Sumo Deadlift 5,5,4,4,3,2,1
Press 4x3
Strict pulling strength -- You can work on weighted pullups/L pullups/Strict Pullups/band assisted strict pullups/pull negatives
Post:
4 rounds:
1 min turkish situps
1 min front plank
1 min rest
Monday Leaderboard (there were two data points so I will post everyone's scores):
Ladies:
Lauren 4:48/5 1/2 rounds
Mellisa 5:45/5 3/4 rounds
BB Guns 5:52
Jenny 7:02 / 6 + 12 backwards skips
Misch 6:29/ 6 1/2 rounds
Men:
Darren 6:22 / 9 rounds
Patrick 3:25 / 7.5 rounds
Jaybay 3:30 / 6 3/4 rounds
Pip 4:06 / 6 rounds
Mark 5:50 / 7 3/4 rounds
Twisto 3:14 / 9.5 rounds
Evil Kyp 3:58 / 6.5 rounds
Banana 4:23 / 7 1/4 rounds
Arash 3:24/ 7 1/4 rounds
Monday, November 8, 2010
Sunday, November 7, 2010
What a great weekend at CrossFit Taranis
Let me begin by thanking our host. Reid, Dan and Chris Schaalo ran a first class competition this weekend. They really couldn't have done anything better, both on Saturday and Sunday. The event really had the feel of a CrossFit Games qualifier as pretty much every top level individual athlete in this province took place.
As a coach I couldn't have been happier with the effort put forward by all our athletes. Our individual athletes were Ains, Robyn, Romayne,Annie, Hattie, Solo, Scott, Garth and Geoff. While all of them did the gym and themselves proud, I would like to single out Geoff and how great he did in his first CrossFit Competition. Geoff hit a 40 pound PB on the squat clean and finished in the top ten and won his heat on the skipping, squat run amrap. He then also came back and layed it on the line on Sunday in the team comp. There are many great stories of this weekend and I would love those who were with us to leave a comment on this with some.
Thank you Jenny, Micsh, Chelan, Amanda, Annie, Cassidy and Nick B who came to cheer on Team Lions this weekend. You girls were amazing....you to Nick.
We started out the team competition this morning with two of our teams having to go up against each other. Solo,geoff, robyn and roe roe took down myself, knighrider, bb guns and Hattie. Two workouts later my team then had to go against Ains, nick, annie and scott and we lost to them also. Two of our teams went 2-2 and one went 3-2. Not sure where we actually finished but we had a hell of a good time. It should also be noted that we were pretty much always going up against gyms that sent only one team, yet our little gym took 3 competitive teams over to the comp.
I would suggest to every athlete that competed this weekend that we get together and go over how you felt you did and were we think there might be room for improvement. I am happy to do that with all of you any time you would like. Its important to use events like this as an information source to help us improve.
Anybody with photos from this weekend please send to me or bring them into the gym. That would be much appreciated. Thx.
Now since non of the individual athletes will be training tomorrow, its a great opportunity to do some of the fun workouts they did on Saturday.
Monday WOD:
WOD1:
3 rounds for time:
15 wallballs
10 burpees
* You must catch and control the wallball to the ground. Burpee standard; you have to clap your hands above your head with full hip extension and looking straight ahead.
WOD2:
Rounds in 20min:
20 backwards skips
20 squats
20 double unders
200m run
As a coach I couldn't have been happier with the effort put forward by all our athletes. Our individual athletes were Ains, Robyn, Romayne,Annie, Hattie, Solo, Scott, Garth and Geoff. While all of them did the gym and themselves proud, I would like to single out Geoff and how great he did in his first CrossFit Competition. Geoff hit a 40 pound PB on the squat clean and finished in the top ten and won his heat on the skipping, squat run amrap. He then also came back and layed it on the line on Sunday in the team comp. There are many great stories of this weekend and I would love those who were with us to leave a comment on this with some.
Thank you Jenny, Micsh, Chelan, Amanda, Annie, Cassidy and Nick B who came to cheer on Team Lions this weekend. You girls were amazing....you to Nick.
We started out the team competition this morning with two of our teams having to go up against each other. Solo,geoff, robyn and roe roe took down myself, knighrider, bb guns and Hattie. Two workouts later my team then had to go against Ains, nick, annie and scott and we lost to them also. Two of our teams went 2-2 and one went 3-2. Not sure where we actually finished but we had a hell of a good time. It should also be noted that we were pretty much always going up against gyms that sent only one team, yet our little gym took 3 competitive teams over to the comp.
I would suggest to every athlete that competed this weekend that we get together and go over how you felt you did and were we think there might be room for improvement. I am happy to do that with all of you any time you would like. Its important to use events like this as an information source to help us improve.
Anybody with photos from this weekend please send to me or bring them into the gym. That would be much appreciated. Thx.
Now since non of the individual athletes will be training tomorrow, its a great opportunity to do some of the fun workouts they did on Saturday.
Monday WOD:
WOD1:
3 rounds for time:
15 wallballs
10 burpees
* You must catch and control the wallball to the ground. Burpee standard; you have to clap your hands above your head with full hip extension and looking straight ahead.
WOD2:
Rounds in 20min:
20 backwards skips
20 squats
20 double unders
200m run
Thursday, November 4, 2010
Back Squat - Push Press
Friday Workout
A. Back Squat - 4x3
B. 3 Back Squats on the minute every minute for 10 minutes - Pick a weight and try and complete it
C. Push Press 4x2
D. 2 Push Press on the minute every minute for 10 minutes - Pick a weight and try and complete it
A. Back Squat - 4x3
B. 3 Back Squats on the minute every minute for 10 minutes - Pick a weight and try and complete it
C. Push Press 4x2
D. 2 Push Press on the minute every minute for 10 minutes - Pick a weight and try and complete it
Tuesday, November 2, 2010
No Classes This Saturday -- Oly Lifting Class Tonight
For those of you competing this weekend in Victoria, this will be your last workout before the competition. Don't have your foot all the way down on the gas for this workout if you are going to Vic this weekend. Keep the body moving and the deadlifts lights.
Reminder to everyone that there won't be any classes this Saturday because myself and all the coaches will be in Victoria for the Winter Challenge. Sorry about that. Not offering classes is not something I take lightly, nor do I want it to happen often but this weekend can't be avoided.
Reminder that Chris Schaalo's Oly class is on for 6pm tonight.
Wednesday WOD:
4 rounds for time:
10 Strict Knees to Elbows
20 Burpees
30 Jumping Squats
15 Light Weighted Deadlifts
Then Rest 5 min
1500m row for time
Your score is your total time it takes to do both workouts
Wednesday Leaderboard
Ladies:
1. Ains 17
2. Andy 16
3. Kim 14
3. Bods 14
5. Annie 13
5. Nory 14
Men:
1. Solo 17
1. Nick 17
3. Garden 16
3. Sager 16
3. Darren 16
Reminder to everyone that there won't be any classes this Saturday because myself and all the coaches will be in Victoria for the Winter Challenge. Sorry about that. Not offering classes is not something I take lightly, nor do I want it to happen often but this weekend can't be avoided.
Reminder that Chris Schaalo's Oly class is on for 6pm tonight.
Wednesday WOD:
4 rounds for time:
10 Strict Knees to Elbows
20 Burpees
30 Jumping Squats
15 Light Weighted Deadlifts
Then Rest 5 min
1500m row for time
Your score is your total time it takes to do both workouts
Wednesday Leaderboard
Ladies:
1. Ains 17
2. Andy 16
3. Kim 14
3. Bods 14
5. Annie 13
5. Nory 14
Men:
1. Solo 17
1. Nick 17
3. Garden 16
3. Sager 16
3. Darren 16
Monday, November 1, 2010
4:16 Squat Clean Elizabeth -- WOW
Garth Prouse dropped by the Den at 7pm to slackly throw down the best Elizabeth score we can find out in the community. 4:16 w/t squat cleans. Very impressive. He is definitely fitter than he was at the games which is scary for the rest of the competitors this weekend in Victoria. Also like to put out a shout out to Nick and Arash who both put down a sub 8min Elizabeth today. Love it.
As many of you know there is a competition in Victoria this weekend where the gym has three teams and 5 men and 5 women competing. Because of this there will not be any classes held this Saturday.
Tuesday Workout
A. Thruster - 6x3
B. KB Snatch - Work on technique
C. amrap in 1 min of 10m shuttle runs x10. Your score is the lowest number of shuttle runs completed in the 10 rounds.
As many of you know there is a competition in Victoria this weekend where the gym has three teams and 5 men and 5 women competing. Because of this there will not be any classes held this Saturday.
Tuesday Workout
A. Thruster - 6x3
B. KB Snatch - Work on technique
C. amrap in 1 min of 10m shuttle runs x10. Your score is the lowest number of shuttle runs completed in the 10 rounds.
Sunday, October 31, 2010
Elizabeth
Hope everyone had a great Halloween weekend. Time for a classic benchmark workout to start our week off right.
WOD:
"Elizabeth"
21,15,9
Squat Cleans 135/95
Ring Dips
Post:
3x15 Full Back Ext.
WOD:
"Elizabeth"
21,15,9
Squat Cleans 135/95
Ring Dips
Post:
3x15 Full Back Ext.
Thursday, October 28, 2010
Happy Birthday To Chelan
Friday WOD:
A1. Deadlift 5x5
A2. Ring Pushups Tempo 5xmax set -- 2sec down, 1 sec at the bottom, explode up and right back down
Rest 3min between efforts *
B. Single Arm KB Swing Challenge. This is a one handed KB swing, however the KB only needs to get higher than the waist for the rep to count ( the entire bell has to clear your waist level). Your goal is to see if you can swing this bell in your hands for 5min. Highest weight completed wins. You can switch your hands as often as you like. Once the KB hits the floor, you are done. Please don't drop the KB on the ground.Please note this is a lower back killer. If you are someone who struggles with lower back tightness than please pick a light KB.
* You can increase the deadlift weight as you go along. If ring pushups are too hard than you can do regular pushups. If you don't have 20 pushups in a row than don't worry about the tempo, just do the pushups.
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