WOD:
"Tabata Lions"
20 sec on 10 sec off for 8 rounds of each exercise. 30 sec rest between exercises. Total reps win.
Thruster 75/55
Jumping Pullups
Wallballs
Hang Power Snatch 75/55
Post: (on my discretion, if you push the tabata lions like you should than you won't be doing this)
3 rounds
500m @ 2000m pace
20 Knees to Elbows
To watch the BC Sectionals this weekend at Quest University in Squamish, its $15 per day and you can buy at the door. CrossFit Football Total heats begin at 8:30am and the Battery wod starts at 1:30. We don't know yet when our athletes start. Are any of the athletes not using their one person spectator pass? If so leave to comments so someone can use it.
I will be getting our new batch of t-shirts tomorrow afternoon. If I don't see you in the gym for the afternoon and you are wanting them for up in Squamish, I will bring them out there. Would love if you guys rocked our swag for the event (both spectators and competitors).
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- REST DAY / MAKE-UP DAY
- Coach Chris is off on his honeymoon!!
- Todays .com WOD
- Big Weekend For CrossFit Lions -- 5 Athletes movin...
- Yes there is Saturday Classes
- Tabata Lions -- Spectators Tickets Update
- Rest Day/ Make Up Day
- Sectional Athletes -- 2000m row strategies
- 800m sprints
- New T-Shirts Coming This Friday
- BC CrossFit Games Sectional Workouts Released
- Congrats to Scott, He's moving on to Regionals.
- Pizza Connection....modified
- Time to get outside kids
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- Power Cleans and Pullups -- Crossfit games site
- JT
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- Overhead Squats with a fun triplet at the end
- Rest Day/ Make Up Day
- Turkish Getups and a nasty couplet
- Death By Everything
- 500m Row
- Lots of options for today including the Grouse Grind
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I'll be in the gym on my way up to Squamish to pick up my shirts.
ReplyDeleteAnnie :)
I am using my pass for Annie, hoping Olivia is free. If you talk to Jesse can you ask for me if kids are free?
woooo! One more sleep! cannot wait!
ReplyDeleteMy spectator pass is available for saturday, although they took Jenny's info for it, if it's transferrable then someone can use it.
ReplyDeleteSolo
Things to consider/bring for Sat - Sun
ReplyDelete- pillow & blanket (plenty of down time between events, spooning is optional)
- 2 of everything (shorts, t shirt, shoes, socks etc)
- swimsuit & towel (hot & cold shower combo works wonders for recovery)
- toothbrush & toothpaste (never know, you could meet your future husband/wife up there)
Chris will bring some tools for warm up/stretching (dowels, tubing, foam roller, mats, post it if we`re missing something)
Good luck to all, drink plenty of water today, having a little nervous energy already is a good thing, embrace it.
Keep on keep`n On!!
Steven Bunches
Just wanted to wish all you Lions good luck this weekend. Hopefully we can qualify a solid COP/Lions crew through to regionals and have a big ol' party in Calgary.
ReplyDeleteChris, thanks for the invite to your apres party on Sunday... I'm sure a bunch of us will join you guys for a celebratory cocktail.
Pete K
(CrossFit Optimum Performance)