Happy Halloween

We are going to do something a little different this Halloween Saturday because of the programming this week.  Mainly a strength day, followed by a quick sprint hit at the end of the workout. If you feel the urge to rock a costume for the class than you will be praised for the effort.
Tech:
Deadlift
6,6,4,4,2,2
Power Snatch + Overhead Squat
2,2,2,2,2,2
WOD:
30 burpees
500m row

Chelsea

First off would like to post a few results from those who hit up Santa Cruz 500 today.
Monkey 22:06 RX
Ant 29:16 RX
Cam 39:47
Laps: not sure of his time because he didn't post
Todays workout comes from a request from Robyn. If anyone feels as if we haven't done a WOD in a while, let me know and I'll get it in the programming. Also it allows all of us to blame whoever asked for the workout when it hurts....like Chelsea does.
WOD: 
"Chelsea"
Perform 5 pullups, 10 pushups, 15 air squats on the minute every minute for 30 minutes. If you don't complete this triplet within the minute than you are out. Now if you fail before the 20 minute mark, you will take 1 min off and get back in until the 20 min mark is complete.
It is a big accomplishment to finish the workout.

Happy Birthday Bombshell

I would like to wish Happy Birthday to my beautiful wife "bombshell". Its her birthday today. 
I am going to be splitting the classes in half tomorrow. Those of you who have worked out mon, tues, wed or those who are really sore from "Santa Cruz 500", we will do a full body PNF stretching routine. Those of you who would like to workout you will do whatever workout you missed this week.


"Santa Cruz 500" Leaderboard
Ladies:
1.Robyn 23:27 RX (Gym Record !!)
2. B 19:49 knees to tricepts 
3. Roe 20:59 knees to tricepts & single skips
4. Twiggy 22:59 knees to tricepts & single skips
5. Annie 23:47 knees to tricpets & single skips
Men:
1. Banana 25:44 single skips
2. Oz 27:19 (not sure if you did double unders)
3. Slats 27:26 single skips
4. Solo 28:02 (not sure if you did double unders)
5. Kioks 28:34 single skips

Filthy Fifty aka Santa Cruz 500 for video

Total was Ainsley's birthday, so happy birthday to her. Ains is also going to be leaving for Mexico shortly to compete in her third and hopefully final iron man competition. Wish her luck.
I want to congratulate Laps today for using full pullups for the first time in a WOD today. Since Laps has joined "The Den" he has lost 15 pounds and has improved in all of the 10 general physical skills. Congrat Mat.
This workout today is one of our benchmark workout and in my opinion is one of the better designed workouts we use. Banana will be filming the 4:30pm class  for video. So come on in and go to war.


WOD: 
"Santa Cruz 500"
50 Box jump, 24" box / 20" box
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders or 150 single skips

Yesterdays leaderboard will be posted tomorrow. Sorry forgot to take photo before I left.

400m sprint + Pullups

Tech: 
Back Squat 5x3
WOD: 
on a 2:30  timer sprint run 400m and immediately perform AMRAP chin ups with the time you have left in the 2:30 ; rest 3 min, repeat 5 times. If your 400m sprint time is great than 2min than you will have 3min to complete. Total pullups of all 5 rounds win.

Monday Leaderboard
Ladies:
1.Ains 320
2. Annie 290
3. Twiggy 270
3. Twiggy 270
5. Hatty 265
Men: 
1. Eddie 460
2. Murder 435
3. Laps 360
4. Cam 330

Happy Monday

WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Add up your highest made weight at each exercise for your total. You must have your arms locked out in the catch on the Push Jerk, no pressing out.

Tip Generously

Team WOD: 

In groups of two you will be performing
"Tip Generously"
4 rounds for time:
100 box jumps @20"
60 pushups
60 KB Clean and Jerk
Waiters run around building w/t 45/25# (Both team members must complete this)
Only one team member can be working at a time

"GI Jane" Leaderboard
Ladies:
1. B 10:49 RX (Gym Record!!)
2. Sam 12:51 RX
3. Robyn 12:52 RX (PB by over 2 min!!)
4. Annie 12:58 RX
5. Lammy 13:07 w/t box jump
Men:
1. Connie 10:31 RX
2. Oz 10:54 RX
3. Jaybay 11:58 RX
3. Solo 11:58 RX
5. Slats 12:10

Gi Jane

Tech: 
Power Clean 3,3,2,2,1
WOD: 
"GI Jane"
100 burpee pullups for time
Whoever wins this workout on the ladies side has to shave their head after the class. That is just how it goes I am afraid. See you tomorrow.

Double WOD Thursday

B and Robyn post Christine discussing why those deadlifts felt so godamn heavy. A word or two about the leaderboard today as its not completely accurate as the 4:30 class had to sub the row with a 400m run which took their times down roughly 30 sec a round. We are going to hit two metablolic conditioning WOD's tomorrow, though both will feel pretty different and work different metabolic pathways. See you in the Den. 
WOD: 
5 rounds for time:
10 Handstand Pushups
20 Hang Squat Snatches w/t dowel
30 Air Squats
Rest 7 minutes
3 rounds
40m walking lunges
40 situps

"Christine" Leaderboard
Ladies:
1. B 10:22
2. Robyn 11:05
3. Annie 12:12
4. Roe 12:53
5. Hatty 14:19
Men: 
1. Kioks 8:28 ( with a fuck up on the first run)
2. Tymac 11:19
3. Rick 11:27
4. Jaybay 12:04
5. Bayday 12:47

Christine

Hope you enjoy watching Steven Bunches go through hell on this Fran. Its a shame he fucked up the first set of thrusters.
Huge props to Rick and Eddie, who in the 6:30 class both nailed their first muscle up. Eddie did it on his first attempt and Rick was maybe his third. Even better Rick went on to do and finish the workout at RX in the fourth best time the gym has seen. Have never seen someone get their first muscle up and proceed to finish the 30 muscle up WOD.  Congrats both of you.
Tech: 
Dead Deadlift 5x3
WOD: 

"Christine"

3 rounds for time:

500m row

12 bodyweight deadlifts

21 box jumps 20" box

Time permitted we will also do a 10m running ladder at the end of the workout.

"30 muslce ups for time" Leaderboard

Ladies:

1. Robyn 10:02

2. B 10:09 w/t purple band on dips

3. Roe 12:22 w/t purple band in dips

4. Annie 13:05 w/t purple band in dips

Men:

1. Monkey 7:02 RX ( Gym Record!!)

2. Rick 10:17 RX ( Did his first muscle up today)

3. Banana 11:53 RX

4. Ed 15:10 with pullups and dips

5. Jaybay 15:15 with pullups and dips

Zoe -- 30 muscle ups for time

Tech: 
Muscle Up
WOD: 
30 muscle ups for time
If you don't have a muscle up than you do 3 pullups plus 3 ring dips = 1 muscle up
Monday Leaderboard
Ladies:
1. Roe 4:10 and 1:38 row
2. Annie 4:53 and 1:53 row
3. Robyn 5:12 and 1:44 row
4. B 6:12 and 1:47 row
5. Dimples 5:55 @55# and 1:43 row
Men:
1. OZ 4:29 and 1:14 row
2. Ant 4:36 and 1:19 row
3. Rick 4:57 and 1:24 row
4. Jaybay 5:09 and 1:23 row
5. Laps 8:13 and 1:29 row
Also big up to Murder who put down a 1:17 row where he was literally pulling the front of the c2 right off the ground. Pretty awesome.

Winter CrossFit Challenge -- Dec 5th 2009

CrossFit Taranis, located in Victoria, is hosting a one day multi level CrossFit competition on Saturday Dec 5th in Victoria to try and crown the fittest CrossFitters in BC. There will be 3 events on the Saturday, challenging all 10 general physical skills and modalities. This will be followed by one kick ass party.
Events: These are yet to be determined. My opinion is they will have one sprint type of workout, one strength based workout (ie. Max Clean and Jerk) and one 20min ish workout. Just a guess however.
Skill Level: There are two different divisions being offered. Advanced and intermediate. See link to see which one you fit under. If you don't fit under either there might still be a possibility for you to compete dependent on the number of people that register for the event. You can ask me about your level. You don't have to be in the running for the title in order to enjoy this. I promise you going to stuff like this will give you huge motivation to kick up your training level to new heights.
Date: Dec 5th, which is a Saturday. We would ideally leave on Friday night and return Sunday.
Accomodations: CrossFit Taranis has negotiated a kick ass rate at the Harbour Towers Hotel and Suites. $85.00 per night for a room with two double beds.
What if I don't want to compete?: No problem, you are still more than welcome and in fact are encouraged to come and watch and stay for the party on Saturday night. It will be lots of fun I promise.
How do I prepare?: Continue along with CrossFit Lions programming and put some extra work on any weaknesses you might have.
Register: You must register at the link below. Once you have registered send me an email letting me know you are in so I can co-ordinate our team. For the people who are just coming to cheer on the team, email me. chris@crossfitlions.com
http://www.crossfitvic.com/CrossFit_Taranis/Competition_Info.html

Two WOD's to start the week

Thank you to everyone who participated in the Stretch seminar we held on Saturday. Please leave me some feedback of what you thought of it in the comments or by email. For me it really let me know how much work in that area I have to do. 
Tech:
Thruster 5x3
WOD 1:
30 "Ladymakers" for time @ 95/65
A Ladymakers is a barbell pushups followed by a squat clean thruster. Its a variant of the Manmaker which is a dumbbell complex.
5 min break
WOD 2: 
7 rounds of 15 sec sprint rowing followed by 45 sec rest. What is the best 500m avg you can get in any given round. 

Check back later tomorrow for registration info for the Dec 5th CrossFit competition in Victoria. See you at the Den. This should be a great week.

9am class only -- Team WOD

There will be only a 9am class offered tomorrow because of the Stretch Seminar we are hosting tomorrow. See prior posts for more info.
Team WOD: 
"The Plank of Death"

In teams of two or three (to be determined at class time) you must complete x amount of Burpees, KB Swings, Pullups and Wallballs. The number is to be determined at time of class again dependent on the team size. Only one person can work at a time and here is the rub. In order for an athlete to complete the reps at least one partner must be holding in the plank position. This one should be fun.

Yesterdays Leaderboard
Ladies:
1.Robyn 9:30 ish....she didn't write down her score
2. Hatty 8:18 w/t girl pushups
3. The Pej 11:54 w/t 35# and girl pushups
4. Teens 13:33 w/t 35# and girl pushups
5. Boomer 14:08 w/t 35# and girl pushups
Men:
1. Connie 9:35
2. Kioks 9:49
3. OZ 11:14
4. Cam 14:09 @45#

Stretch Seminar Video

This should give you a real good idea what tomorrow will be all about. All are welcome. If you own a yoga mat bring it with you, if not no big deal.

Reminder about the Stretching Seminar this Sat @ 10:30am

Check out the PDF form for tomorrows Stretch Seminar. Sorry I haven't posted this earlier. http://www.crossfitlions.com/Images/stretch_therapy_workshop_poster.pdf

Tech:

Overhead Squat 5,3,2,2 
WOD:
5 rounds
15 Overhead Squats@ 75/45
20 Pushups
"CrossFit Total" Leaderboard
Ladies:
1.  Annie 525 (new gym record!!)
2. Hatty 515
3. Robyn 495
4. Twiggy 445
5. Roe 425
Men:
1. NH 850 (new gym record!!)
2. Rick 835
3. Ant 775
4. Connie 700
5. Kioks 655

CrossFit Total

WOD:

"CrossFit Total"
Max Back Squat
Max Press
Max Deadlift
Add up all three maxes for your CrossFit Total score. You only get three failures throughout the workout so choose those wisely. Enjoy.
Leaderboard for:
AMRAP in 20min
250m row
21 SDHP
15 pullups
Ladies
1. B 5+ 5 pullups
2. Robyn 5
3. Roe 4
4. Dimples 4 + row @ 55# and 10 pullups per round
5. Hatty 5 @ green and purple band
Men
1. Oz 5 rounds
2. Ant 4 + row
2. Kioks 4 + row
4. Tymac 4
5. Banana 4 @ 85#

A 4:56 Elizabeth!! WOW

Big ups to Garth, aka Steven Bunches who put down a 4:56 Squat Clean Elizabeth today in the Den. That is as fast a time as I have ever heard of. Great work big guy. 

WOD:

Complete as many rounds in 20 minutes as you can of:
Row 250 meters/1 building lap
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Tech:

Tabata Situp
Yes we are teching after the WOD here as I don't want the midline to be weakened for the WOD. This workout should set us up nicely for the CrossFit Total on Thursday.
"Row to Burpee Leaderboard
Ladies:
1. B 3:12
2. Roe 3:26
3. Twiggy 3:52
4. Dimples 4:11
5. Hatty 4:19
Men:
1. Monkey 3:04
2. Connie 3:11
3. Banana 3:39
4. Dan 3:40
5. Jaybay 3:51 

Squat Clean -- Stretching Seminar At the Den

We will be hosting a stretching workshop/seminar at CrossFit Lions this Saturday at 10:30am. This is the technique I have been preaching to many of you over the last couple of weeks and I strongly urge everyone to attend. It is also open to any friends/family of CrossFit Lions members who would like to come check it out. The price is $30.00. The gym is not making a dollar off of this, I am doing this because I believe many of you would greatly benefit from the knowledge that will come out of this seminar.  More info to come. Register with me if you are in.

Tech:
Squat Clean Max Single
Clean Pull 110% of max clean 5x2 
Tall Clean 5x3 @ 50% of max clean

WOD: 

"Row to Burpee"
500m row
30 burpees

Push Press Swing -- See you at 10

"Press, Push, Swing"
1. Press 1RM in 4 minutes
2. Tabata Push Ups - low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes

warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)

Holliday Schedule -- Important

Holiday Schedule: Friday there is no 9am class. Saturday there is no 10am class. Closed Sunday. Monday there will be a 10am class only. Happy Thanksgiving everyone. I will be up in Whistler this weekend for one of my closest friends weddings. Very excited. Have fun. Garth will be coaching the evening classes Friday and the morning class on Saturday. I'll be back Monday. The Pie out.

Tech:
Hang Power Clean 5x3
WOD: 
As many rounds as possible in 15 minutes: (It was 20min...now its 15)

10 Chest to Bar pullups
10 dball slams

"Kevin Spacey" Leaderboard
Ladies
1. B 140 RX
2. Roe 139.5 w/t single skips
3. Boomer 140 w/t single skips and girl pushups
4. Pej 86 w/t single skips and girl pushups
5. Pinky w/t single skips and girl pushups
Men
1. GC 224 RX
2. Pie 179 w/t strict press @65# instead of pushups
3. Evil Kyp 192 w/t single skips
4. Connie 129 w/t single skips
5. Eddie 125 w/t single skips

Kevin Spacey

To say I was proud of all you guys today is a huge understatement. The energy that was kicking around the Den was so awesome today that I truly did not want to be anywhere else today but right here with you guys. So many PR's today in Fran.
Tech:
Muscle Up
WOD:
"Kevin Spacey"
You have 10 min to complete:
1000m row
100 situps
with whatever time you have left you do as many wallballs as possible.
3min break
You have 10 min to complete:
800m run
50 pushups
with whatever time you have left you do as many double unders as possible.
Your score is the amount of wallballs + double unders you complete. This workout is courtesy of Akio and I have no idea why he named it Kevin Spacey but I like it.
"Fran" Leaderboard
Ladies

1. Robyn 5:38 RX (gym record and personal best!!)
2. Annie 6:18 RX ( personal best by over 3min)

3. Roe 9:49 RX (PB)

4. Twiggy 12:31 RX (PB)

5. Dimples 10:07 @ 55#

Men

1. Monkey 3:03 RX (PB and so close to sub 3!!)

2. Pie 4:18 RX (PB)

3. Oz 4:52 RX (PB sub 4min in his future for sure)

4. Connie Chung 5:01 RX (PB)

5. Jaybay 5:33 RX (PB)

The Big One -- "Fran"

Okay everybody its Fran time. This is CrossFit best known and probably best designed workout. This is a sprint WOD. You don't want to pace or hold back or any of that shit. Get on the bar and try and kill it. Put your body in a bad place and see how long you can stay there for. Really excited to see everyone go after this tomorrow. FYI if you don't come in and do it you have to do the next time you are in. Better to just come in and go with the group.

WOD:
"Fran"
21,15,9
Thrusters @95/65
Pullups
Tech:
Post workout Back Squat, if you feel up to it. 3x3

Setting up Fran

The Monk from CrossFit Vancouver showing off some badass stretching technique in the Den. Stay tuned for details on a workshop he is going to be putting on in the next couple of weeks.
I am going to break the suspense and let everyone know we are going to be ripping Fran tomorrow (Wednesday). So to make sure you are as fresh as possible for that here is our WOD for today.
TECH:
Deadlift 6x3
Split Jerk 5x1
No WOD today just straight lifting.
"Pistols Leaderboard"
Ladies
1. Twiggy 21:35 @ 12kg
2. B 16:29 @ bodyweight

Men
1. Monkey 16:40 RX
2. Akoi 17:50 RX

Updated Website -- 9am Class now fixed

Hope you enjoy the new website. Please bear with me as I will be updated as we go along. Its far from complete but I wanted to get it up. If you don't see it on your browser, delete your temp files and it should show up.
I will now be offering a 9am class Monday - Saturday.
Also there has been a pricing change for the introduction/CrossFit elements classes. I have compressed the intros needed down to 3 and the price has dropped to $190, with a deal if people bring in a friend and even cheaper if they bring in two. If you are enjoying your training here and the benefits it brings please spread the word. I'm guessing there might be a few friends out there who the 5 intro sessions might have been keeping them away. Remember anyone gets to try it for free. Thank you for your help.
The Pie

"The weighted Pistol"

Tech: Weighted pistol 
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell. RX weight is 24kg KB/16KG KB. Scale weight as needed.

.com Chipper I just couldn't resist

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans @ 95/65
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
"CrossFit Football" Leaderboard
Ladies
1. B 11:01
2. Twiggy 13:35
3. Dimples 11:17 purple band
4. Lammy 13:14 purple band
5. Pej 12:43 green band
Men
1. Bunches 7:12
2. Tymac 12:45
3. Jaybay 10:39 95#
4. Laps 17:42 115#
The picture is of Karen doing a great stretch. Stay tuned for a stretching seminar we will be holding at the gym in the next few weeks. As a lot of us are realizing, stetching is absolutely critical for long term health and fitness. We all need to be more diligent at making sure we supplement our training with a good stretching routine. 

CrossFit Football

Tech:
Max Power Clean
WOD:
"CrossFit Football"
10-1 Power Cleans and Pull ups
You do 10 power cleans, then 10 pull ups then 9 power cleans and 9 pull ups....etc.
RX: 75% bodyweight
Compare your score to Wednesday May 20th. If you aren't at RX we will pick a weight based on your max power clean.
"Explode" Leaderboard
Ladies
1. B 9:31
2. Roe 12:46
3. Annie 12:49
4. Dimples 15:57
5. Sevan 19:28
Men
1. Pie 13:35
2. GC 15:52
3. Jaybay 17:38
Look at the ladies handing the guys their lunch on this WOD. 3 girls finished better than the first guy. Nice work.  Roe and B both tied for best 60m shuttle sprint @ 13.50 and Connie Chung dominated the guys with a 11.94.