Chelan and I leave Wednesday morning for 12 nights to Cabo San Lucas. There will be 5 coaches taking up the class duties while I am away. Roe, BB Guns (Bianca), Monkey (Christoph), GOAT (Chris Schaalo) and Ainsley (5th fittest lady in BC). I hope you will all enjoy working with them and I'm sure they will do a great job. Garth Prouse will be overseeing the gym also and making sure everyone is doing what they should be. Chris is going to be programming for the gym while I am away and he will do so on this blog. The only thing that changes is there will be no daily leaderboard posted so please post your results to the comments section.
If anyone needs to get a hold of me I will be checking emails daily, so don't hesitate. chris@crossfitlions.com. I would be really happy if people leave comments on the blog about how classes were and how everyone did so I can read them.
Please be nice and kind to the coaches and enjoy the next couple of weeks. Reminder also that we will be closed on Good Friday, open on Saturday and open on Monday.
This is my first time leaving the gym for more than 2 days....I am nervous, sad and excited all at once. I love you all. Train hard, eat well and stretch.
Would like to give props also to Alex M.(even though he never checks this) for dropping down a gym record 3:18 1000m row tonight. He has a low 3min in him for sure. Great work.
Wednesday WOD:
Tech:
Dead Deadlift 5x4, no tap and go - Sectional athletes, your backs might not be ready for this yet so sub if you need to.
WOD:
AMRAP in 20min:
20m Overhead Lunge w/t 45/25 #
20 achored situps
15 Wallballs
Tuesday Leaderboard
Men:
1. Ant 7:59 RX
2. Pie 8:14 RX
3. Monkey 9:50 RX
4. Goat 10:14 RX
5. Connie 12:08 RX
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And as well to Oz for putting down a 3:20.3 1000m. Well done Oz and Alex.
ReplyDeleteI'll tell Alex you gave him some props! Have a wonderful time Chris and see you when you get back!! :)
ReplyDeleteThanks for the class today Christoph.
ReplyDeleteI thought it was great. I really liked your warm up and all the extra encouragement you gave me!
Katie