Time to Explode

Tech: 
60m sprint x5... if the weather is bad we will do them inside as a 20m shuttle drill.
WOD: 
"Explode"
5 rounds for time
30 jumping pullups
30 jumping ring dips
30 jumping squats

"Karen" Leaderboard
Ladies
1. Roe 9:10 RX (Gym Record!!)
2. Hatty 10:13 RX
3. Annie 11:20 RX
4. B 7:02 8ft target
5. Teens 10:26 8ft target
Men
1. GC 7:46 RX (Gym Record!!)
2. Jaybay 7:55 RX
3. Monkey 8:12 RX
4. OZ 8:19 RX
5. Connie Chung 8:56 RX

"Karen" + 10x2 Deadlift

Sorry for the late post but I was a little concerned that Karen would have scared off a few of my 7am kids and I like my 7's to train. 
Tech:
Deadlift 10x2
I want at least 6 of these 10 sets to be challenging. Work your way up to a heavy double and then you can taper back down if you have sets remaining.
WOD:
"Karen"
150 wallballs for time
Please leave a comment on the blog if you are into the Paleo challenge. Also if you have a slip up, please leave a comment on the most current post so we can support/berate you. I slipped up last night and have mashed patotoes with dinner and maybe some mike and ikes for desert but I'm not sure that is just a rumour I heard.
"The Bear Complex Results"
Ladies:
1. Annie 75#
1. Roe 75#
1. Twiggy 75#
4. Teens 55#
4. Mel 55#
Men:
1. Monkey 155#
2. Toro 135#
2. Jason 135#
4. Jaybay 115#
5. Cam 95#
5. Dean 95#

The Bear Complex -- 9am class available tomorrow

Tech/Stength:
"Bear Complex"
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds
Rest as needed in between rounds. You must complete the entire sequence for the weight to count. You can combine the front squat with the push press into a thruster and the same with the back squat to push press. The bar cannot rest on the ground. You cannot re-grip on the ground. There is no time limit on this workout. Enjoy
WOD:
"Tabata Row"
Leaderboard
"Angie"
Ladies
1. Twiggy 18:19 RX (Gym Record)
2. Ains 19:17 RX
3. B 11:11 w/t 50 pullups
4. Ro 19:32 w/t purple band
5. Mel 26:24 w/t green band
Men
1. Monkey 14:57 RX (Gym Record)
2. OZ 17:50 RX (7 minutes faster than his last time!!!)
3. Ant 19:34 RX
4. Banana 20:03 RX
5. Slats 22:21 RX (Over 6 minutes faster than last time!!)

Angie and the Paleo Challenge

Tech: 
Overhead Squat 5x3
WOD: 
"Angie"
100 pullups
100 pushups
100 situps
100 squats
This is the tale of two workouts. The pullups and pushups are muscular draining and then the situps and squats you've got to hit hard.
A few of us have started a "Paleo Challenge" a week ago and I wanted to put it out to all members to see if they would like to join us. Try this diet out for four weeks and you will see a great improvement in not only your performance but also how you sleep, work etc. Paleo essentially means you eat like a caveman. Meat, nuts, seeds, oils, fruits and vegetables. Basically the outside of a grocery store. Now for our challenge you are allowed a few other things. However if you want the absolute best results keep it to meat, nuts, seeds, oils, fruits and vegetables.
You Can Eat
Meats: try to keep it to lean meats and stay away from bacon, peperoni, sausage etc.
Vegetables: Eat as much green as you possibly can
Fruits: Keep these within reason. You can have as much fruit as you want but if its between fruit and green vegetables than you should have the vegetables
Nuts and Seeds: Almonds, Cashews etc. Peanuts are fine but not the best source of fat
Drinks: No sugar drinks allowed. No Diet drinks are allowed. You can have 100% fresh squeeze juice but factor that into your meal (ie. for breakfast have 3 eggs, some turkey and a glass of juice).
Dairy: Milk and Cheese are allowed in this challenge....but again they are not the best solution.
Sauces: Sauce for your meat is also allowed but not the best solution
Protein Powder: Is allowed but if you have actual meat than always go for that. Whey protein is a synthetic that is cooked to produce and therefore will spike your insulin when absorbed. No chocolate bars with protein powder. If you want a meal replacement bar go for an elevate me bar or any one that has fruit or nuts as their main ingredients.
Sunday: Sunday is cheat day. Eat what you want...however watch out as sugar is a drug and when you put it back into your blood stream you will wake up Monday morning craving the sugar. Again the best case scenario would be to not cheat but you are allowed anything you want on Sunday for this challenge.

CrossFit One World WOD

There were trying to modify the "chipper" from the CrossFit games. Here is what they came up with. Shoulders are going to be a little sore from today but you have Sunday to rest.
Complete the following for time:

• 30 hang power cleans (M:135#/W:95#)
• 30 toe to bar
• 30 box jump (M:24"/W:20")
• 30 thrusters (M:95#/W:65#)
• 30 double unders
• 30 pull-ups
• 30 burpees
• 30 ring dips
• Outside walking lunges w/t bar on back 95/65
  

Friday WOD

Tech: Deadlift 5x5
WOD:
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Good work on Kelly yesterday everyone. The depth of the wallballs were much better which makes me a happy coach. Please try and continue to do that on all squatting exercises. Congrats to "B" again for taking down the title today....however that will be the last time you get to wallball to the 8 ft target. 10 ft from now on.

"Kelly"

Congrats to Marrissa today who put down a 130lb Clean and Jerk. A gym record by a large margin for ladies. Great work. Also props to Hitch who power cleaned 245 today...he didn't get the Jerk but it was  great lift.
Tech:
Bench Press 5x3
WOD:
"Kelly"
5 rounds for time
400m run
30 box jumps 24'/20'
30 wallballs
I want everyone to make sure they are getting their depth on the wallballs and any squat for that matter. Generally as a gym I would like to see this improve. When you fatigue don't allow that to effect your range of motion in any exercise. If you need to rest to get the full range than do so. Hip below knee is the full range. Thanks.

Clean and Jerk

W/U: 
800m row
Burgener Warmup
WOD: 
"Olympic Total"
Max Snatch
Max Clean and Jerk

Mile Run for Time plus.....

w/u:
5 min Skipping
2 rounds:
10 overhead squat
10 Snatch Balances
10 sec bar holds
WOD 1:
1 mile run for time
WOD 2:
4 rounds for time:
5 Thursters
5 SDHP
135/95....Scale down as needed. This should be heavy.
Add up both times for your daily total. Lowest time wins.

Tabata Something Else

Happy Monday y'all.
W/U:
3 building laps
Tech:
Push Press 5x5
WOD:
"Tabata Something Else"
20 sec of work, 10 sec rest for 8 rounds of each exercise. You complete one movement before you move onto the next. No rest inbetween movements. Total score
Pullups
Pushups
Situps
Squats

Obstacle Course TBA

Congrats to "B" aka Bianca who smoked this WOD with a 7:10 time. She took the gym title today. Connie Chung was second with a boyz best 8:29 and Twiggy came in third with a 9:12. Two out of the top three were ladies today. Nice work.

Tomorrows WOD is a TBA. I am going to spend tonight coming up withe something fun. As usual obstacle course theme.

Please Stretch

I cannot say this enough but if you don't do some supplemental stretching, rolling of legs and ball work you are going to get injured. We are working at 110% in here and we have to do the right things to be able to keep that pace up. If you haven't rolled your legs out or don't know how to stretch things please let me know and we will go through it.
Another thing I want you guys to do is get a feeling for what muscles or body groups need some extra attention in the warmup. Each athlete is different and as much as I try to warm up the body as whole you have to take some responsibility to do extra work in the areas of need.

W/U: 
3 rounds:
1 hill run
10 overhead squats
10 snatches
10 pushups
Tech:
Midline Work
Good Mornings 5x10
1/2 depth GHD Situps 3x30
WOD: 
4 rounds for time:
20 Burpees
20 KB Swings

Lululemon Cancelled tonight

Hey guys, sorry for the late notice but Lululemon workout is cancelled for tonight. 6:30pm is going on at the gym. If you can't make the 6:30 and need to come at 7, no problem.

Blog under construction -- Lulu tomorrow night

Sorry for the Blog being under construction right now. I am in the process of redoing the website and embedding the blog to the home page so that is why it looks like this. Won't be long.
Tomorrow night I need some CrossFit killers to join me for a 7pm workout at Park Royal Lululemon. Its the five year anniversary of Park Royal Village and they are throwing a party tomorrow night and involved in that is a bunch of fitness classes outside Lululemon. We are at 7pm. As usual the workout will be tough, especially for any members who come. If you are coming fire me off an email chris@crossfitlions.com so I know. Really would like to have a good presence their. Should be fun.
W/U: Dynamic Stretch
Tech: Get up to thruster weight

WOD:

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Had a different workout in mind for today but this came up on the main site and godamn it just looks like fun so we are going to rip it. It still falls under the time domain I wanted for tomorrow so here we go. This is a "Hero" Wod and as you know, these are some of the most fun.

Max Ring Dips/ Front Squat / 1000m row

w/u:
3 rounds
20 double unders
10 walking lunges
10 squats
10 back ext
10 push ups
Tech:
5 x max ring dips
Front Squat 5x2
WOD:
1000m row for time

Gymnastics Time....Kinda

w/u:
800m Run
3 Rounds:
10 Squats
10 Barbell Presses
10 Medball Cleans
10 Situps
Tech:
Max Turkish Getup
WOD:
21, 15, 9, 15, 21 rep rounds for time:
Toes to Bar
Wallball
Box Jump 24"/20"

Grace

w/u:
400m run
3 rounds of "Cindy"
Tech:
Back Squat 5x3
WOD:
"Grace"
30 Clean and Jerk for time @ 135/95

Saturday

w/u:
800m run
Dynamic Stretch
WOD:
3 rounds w/t a 2 min break between rounds
1min at each station of:
Inverted Burpee
Tire Flip
1/2 depth GHD Situps
Rope Climb
Turkish Getup
Wallballs
Row for Calories
Total reps wins

Time to hit those legs

Nice work on Lynne today kids. I am absolutely loving the gains people have been making in "The Den". There are quite a few changes going to come down in the next couple weeks which will hopefully improve upon everyone's experience here. Big one being creating a more interactive full website and a daily accurate leaderboard.
w/u:
100 double unders
2 rounds
10 dowel snatches
10 dowel overhead squats
10 dowel thrusters
10 pushups
Tech:
Handstands & Muscle Ups
WOD:
"Lap of Death"
21,15,9
Hand Squat Cleans (95/65)
Front Squat (95/65)
Air Squat
Between each round you have to run a building lap

"Lynne"

w/u:
500m row
20 dball slams
15 pushups
10 pullups
5 Overhead Squats with Bar
Dynamic Stretch
WOD:
"Lynne"
5 rounds for total reps
Max bodyweight bench press
Max pullups
5 min break between each round. You have to go immediately onto the pullup bar after the bench press. You are not allowed to chalk up or take big breaths or anything like that. Right up and right onto your pullups. If you can't get at least 8 bodyweight bench presses than scale down the weight. No Tech today as we will need all our time for the "Lynne".

9-9-9

In honor of the date today 09-09-2009, here is our workout.

w/u:
2 building laps
3 Rounds:
10 DB Presses
10 Lunges
10 Jumping Pullups
10 Ghd Situps
Tech:
Snatch
WOD:
"9-9-9"
5 rounds for time
9 Deadlifts @ 225/185
9 HSPU
9 Snatch @ 75/45

"Michael" and Payment Reminder

"Bombshell" aka Mrs. Pie....what a beautiful bride I have.
Reminder to bring in your September dues if you haven't already and as always if you would like to go on the direct payment system that would be preferable from my end.
w/u:
400m row
2 rounds
5 pullups
5 handstands
15 overhead squats w/t dowel
10 push jerk w/t dowel
Tech: Push Press 5x2
WOD:
"Michael"
3 rounds for time:
400m run
50 Back Ext
50 situps

Garth's WOD on Saturday -- Holiday Hours

Saturday WOD will be a garth special. Likely to be a longer burner so watch out kids. 9 and 10am classes tomorrow.
Monday there will only be a 6:30pm class which Garth is kindly doing for us. I am getting married on Sunday since I have to train all you lovely people next week, Monday is our honeymoon. Wish me luck and hopefully we see ya tomorrow for a lift.

The Natural Randy Couture WOD

w/u:
500m Run
3 Rounds:
10 Squats
8 Pullups
6 Ring Dips / Pushups
4 Broad Jumps

Tech: Reverse Tabata L sits

AMRAP 20 MINUTES (1 Min. Rest between rounds)

8 Bent Rows
8 Up Right Rows (no dip)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift

Select LIGHT WEIGHT (so that you don't put it down during set) (#65/45)

This is a Randy Couture special. I got this courtesy of CrossFit Delray Beach, Marrissa sister Sarah gym in Florida. I thought it might be fun to see how we stack up against them on this WOD. http://www.crossfitdelraybeach.com/

I will see if we can compare with them at end of day tomorrow and post our top scores.

Front Squat + Bench Press + Weighted Pullups

Fantastic work today on what will now be known as "The Lion". Monkey was the only one to finish the workout in the 40min time cap. This is a workout that everyone should work towards being able to finish. This will be one of our benchmark workouts that we will come back to test ourselves. As you all found out there was nothing easy about it, but truly that was the point. Completing the Lion will be a great accomplishment, however just going after it and working through 40min of weighted hell is a great start. This type of workout I wouldn't want you doing more than once a month at the most.
First off if you trained mon, tues, wed then you are not allowed to workout tomorrow. You are welcome to come on in and do some stretching and light rowing but thats it. Take a day off. If you haven't then here is the WOD.
w/u:
800m Run
3 Rounds:
10 KTE
10 Pushups
10 Lunges
10 Double Unders
Tech/WOD:
Heavy Single
Front Squat
Bench Press
Weighted Pullup
Total Score wins.

Time to grind kids and I don't mean the Grouse Grind

So wanted to give a shout out to Nick, who yesterday pulled 405 on the DL. I believe that is a gym record. If you have pulled higher post to comments so you can get your glory. Hatty also re-upped her ladies record, so congrats to both you guys.
Wednesday workout is a grind. You need to dig your heels firmly into the fire and just stay in the heat till you die....how about all those metaphors in one sentence....not a big deal. No tech today. A good warmup and then we get after it. 40 min time cap on this one.
w/u:
2 building laps
2 rounds
10 dball slams
10 back extension
10 Hang Squat Snatch w/t dowel
10 straight leg deadlift w/t oly bar
Tech: Get up to weight on the overhead squat
WOD:
4 rounds for time
10 Overhead Squats 95#/65#
20 Pushups
30 Pullups
40 Thrusters 45#/35#
50 KB Swings 24kg/16kg
400m run