Go to Crossfit.com and checkout Garth doing filthy fifty

Thank you to jeff Anderson for shooting and editing the video. I think he did a wicked job. This is our first video on the mainsite and its a something I've been looking forward to for a long time. Go to www.crossfit.com to see it. I will also have it posted on our website real soon so we can share it.

Tuesday WOD:
WOD1: 
DB Hang Squat Clean Ladder 35/20
WOD2:
3 rounds
300m row
1min rest
WOD3: 
3 rounds
5 bodyweight bench press
15 KB Swings red/yellow

Double Under Burpee Leaderboard
Ladies:
1. BB Guns 4:15 ( I think that would have given her a top ten finish in Calgary)
2. Robyn 6:55
3. Mel 8:09
4. Marrissa 13:28
Men:
1. Scott 4:26
2. Pie 4:45
3. Knight 7:11
4. Ant 7:18

What a Weekend For CrossFit Lions

We are so proud of all the athletes from our gyms and others that competed this weekend in Calgary. The level of athlete on the mens and womens side was incredible and the ones representing their gyms weren't too bad either.

We would like to welcome back into the Den Garth Prouse aka Bunches who finished as the 2nd fittest man in Canada. I'm sure there will be lots of videos and pictures to follow from the weekend with Garth in them. It was one hell of a performance.

Ainsley finishe 10th overall on the womens side and was really consistent all weekend. She was 12th heading into the final tire flip, clean and jerk run wod and she put down a wicked final event to move into the top ten. So proud of her. Ains was only 10lbs away on the snatch complex from qualifying for the Games.

Christoph aka Monkey coupled three awesome performance with two that he would like to have back to finish 24th. 3rd in the run, coupled with 6th on the last wod showed how versed and fit Monkey is. Hopefully this will mean that he will now try and represent the gym on the affiliate team in Cali.

Alicia aka Hattie did really well this weekend and finished 44th in the competition. Really proud of her for going out and there and battling through a lot of events that didn't favor her skill set....She also might have won a few dollars playing poker at the casino. At least that is the rumour.

Finally big ups to our team. Solo, Danimal, BB Guns, Robyn and Mel. Couldn't be prouder of you guys. I think every one of you performed above my expectations and I was thrilled with our 6th place finish. That punches our ticket to the CrossFit Games and we will now be one of 100 gyms worldwide who gets to workout at the Home Depot Center in LA. Really Cool.

Monday
Tech: 
Deadlift 6x2
Overhead Squat 5x5
WOD: 
50 Double Unders
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees
Bunches won this workout at the regionals with a time of 3:21

Team Lions Off To Regionals In Calgary

CrossFit Lions is sending a team to Calgary to compete to qualify for the Crossfit Games Affiliate Cup in LA in July. The team is made up of Solo, Danimal, BB Guns, Robyn, Mel and myself. In the individual competition we have Garth Prouse aka Bunches, Christoph aka Monkey, Ains and Alicia aka Hattie. The event starts Friday late afternoon and runs through till Sunday afternoon. The individuals have 5 workouts and the team have 3. You can check this link http://scores2010.crossfit.com/ to see live scoring as its posted. I will also try and update things via the crossfit lions twitter account, which you can see on our website.

Class schedule will be as per usual on Friday and Saturday. Romayne will be teaching the classes, which is really nice of her. Thanks Roe Roe.

Friday
Tech:
Thruster - 5 sets of 3 reps
WOD: 
Event 4 from Southeast Regional - “Owed from 2009”
For time:
500 Meter Row
25 Burpees
500 Meter Row
25 Burpees
* for larger classes you will go in heats. Do not stagger the start as I want everyone to not have to wait for the rowing machine. Allow each heat to finish the workout in total the next heat goes.

Saturday
WOD 1:
Four rounds for time of:
Run 400 meters
50 Squats
WOD 2: 
Pushups Ladder
1 pushups on the first minute, two pushups on the second...continue till you fail

CrossFIt Games Regional Workout Announced

This weekend, hundreds of athletes will be competing for a chance to represent our neighbor to the North at  the CrossFit Games Finals this summer. The following information comes from the event organizers.

 

There will not be cuts- all athletes will compete in all events.

 

SCHEDULE

 

Friday May 28, 2010
Natural High CrossFit, Okotoks
Doors open 3pm
3pm to 5pm - Mandatory athlete check-in
5:30pm to 7:30pm - All athletes Event 1.  Will be run in the order of Males, then Females, then Teams.  Masters event will take place inside 6 to 6:30pm simultaneously.

Saturday May 29, 2010
Natural High CrossFit, Okotoks
Doors open 7am
8:30 to 10:30am – Individuals Event 2
11am to 12:30pm – Teams Event 2
12:45 to 1:30pm – Masters Event 2
2 to 5:30pm – Individuals Event 3

Sunday May 30, 2010
Murray Arena, Okotoks
Doors open 7am
8 to 10am – Individuals Event 4
10:15am to 11:45am – Teams Final Event (Event 3)
12:00 to 12:30pm – Masters Final Event (Event 3)
12:30 to 4:15pm – Individuals Final Event (Event 5)
Immediately following will be closing ceremonies.
 

MASTERS EVENTS

 

Established by CrossFit HQ.  More info.

 

INDIVIDUAL EVENTS

Overall Scoring- Athletes will be ranked for each WOD by time/reps (i.e. 1st, 2nd, 3rd, 4th, and so on); athlete’s ranking will be athlete’s score (1st place = 1, 2nd place = 2, and so on).  Sum of all scores is final score.  Lowest final score wins.  Tiebreaker goes to highest place finish (i.e. athlete1 ranks 5-5-5-5-5=25 and athlete 2 ranks 1-6-6-6-6=25; tiebreaker would go to highest place finisher- athlete2 has a 1st place and would win the tiebreaker).

Individuals - Event 1
6.7 K X-C Run

Runners will start at Natural High CrossFit and run complete course ending back at Natural High CrossFit - bibs will be given to record time of person; there will be volunteers to record finishing place as well as video at finish line

This will be rain or shine so plan accordingly- and please plan to use shoes that you don’t plan to wear in the facility later.  Running surface will be road and trail. Score is time to complete the course

Individuals Event 2
3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

once weight is chosen you cannot go down in weight in subsequent sets - i.e. if you choose to start at 185#, you cannot go down to 175# on set 2 if you fail to make set 1;

25 sec for 4 reps - i.e. you have to compete all reps in 25 sec;

once 1 of the 4 lifts are attempted, you can re-attempt within the time frame that same lift - i.e. if you make the Dead Lift and miss the 1st snatch, you can restart and try to make the snatch over, not the Dead Lift again;

you can power snatch the 1st snatch or squat snatch, but that squat does not count for the OHS; the OHS has to start at full extension, then lower so the hip crease is below the bottom of the knee cap (read this carefully) - this position has to occur in both the OHS and the final movement the Squat Snatch at the bottom;

The athlete can start with hands on bar but bar cannot move until word is given from the judge - at this point, the timer is set for the 25 second countdown;  you are given 2 minutes and 35 seconds rest before trying the second set and the same rest time between sets two and three.

The athlete must show control of weight at all times - shoulders behind bar and hips extended at top of DL; control and full extension at top of snatch; control at top of OHS; control at top of the last movement - squat snatch.

If you do not show control towards the end of the last lift of the 4 lifts and the timer goes off the reps will not count

Athlete can only drop weight to ground after rep 3 and the OHS after its completion; you cannot drop weight from deadlift position at top, you must control weight to ground. If you drop weight from overhead after the second rep - snatch, you must bring the bar back to the overhead position before attempting rep three and OHS.

Because there is only 2:35 between set completion and next set it is the responsibility of the athlete to get the judge the weight needed for the next set as soon as possible after set is complete.

 

Your score is highest weight in pounds used for the highest set - i.e. 205lbs is your score if you do 185, 195, then 205. Weight increments are 5lbs as the lowest, anything goes as the highest - this is between athlete and coach. If you don’t complete any of the three sets you DNF.

Individuals Event 3
4 rounds for time of:
35 wall balls (20/14lbs - to 10 foot target)
20 chinups - chin over vertical plane

Ladies will use 14lb. ball and throw to 10 foot target, men will use 20lb ball to 10 foot target;

On wall balls lower so the hip crease is below the bottom of the knee cap (read this carefully);
on command from the judge athletes start with hands off ball and have to start in the squat position first before throwing ball.

The ball must show a clear touch on or above the 10 ft target line for a rep to count, if you miss the target you must squat again before throwing the ball to the target.

For chin ups the chin must clear the vertical plane arising above the top of the bar - i.e your chin must break inside this vertical plane for the rep to count; any style chin up is allowed to make this happen; arms at full extension at bottom.

Boxes and benches may be used to allow proper height adjustments for athletes but this cannot impede other athletes in their chin ups or be used as an advantage to jump off to propel for first rep over the bar. The athlete must start from an arms fully extended position at bottom.

 

Your score is the time it takes to complete 4 rounds. The time cap is 15 minutes.

Individuals Event 4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Chest and thighs to deck on the ground with arms fully extended overhead at top. Ears must be visible from side view and timed with a jump- both feet must leave the ground. The body must be completely upright and because of the speed and nature of this workout it is imperative that you are doing these reps correctly. There will be strict standards on forward leaning and not counting these reps.

Jump ropes will be provided. You may bring your own jump rope to use in competition but it must be a Buddy Lee "Rope Master" jump rope.  It must have the original rope or the same Buddy Lee replacement rope. Shortening the rope by cutting is ok; No other modifications will be allowed.  You will be able to tie knots in the rope to shorten it. The judge will count double unders and inform athlete when the reps are complete before moving on to next movement.

Score is time to complete the workout. Time cap is 10 minutes

Individuals Final Event (Event 5)
for time:
12 tire flips (men - big fucker, women - sort of big fucker)
6 clean and jerk – (135/95lbs)
Run 300 m
9 tire flips
9 clean and jerk – (135/95lbs)
run 450 m
6 tire flips
12 clean and jerk – (135/95lbs)
run 600 m
(athlete must jump in and out of tire to other side after each flip)

The athlete must flip the tire in a straight line in designated area; then proceed to jump in and out of tire to opposite side of tire without touching tire with hands. The athlete will have to go back and jump over again should they attempt to shorten the distance on the jump to the opposite side of the tire or touch the tire with the hands on the way over in order to help. If the athlete is clearly falling and not helping, the jump will not have to take place again. The tire must be stable and not moving before the athlete can jump in and over. This movement rule applies to each and every rep in the workout for tire flipping.

For the clean and jerk, the bar must be 2 movements to complete lockout overhead with knees, hips and arms extended and ears visible from side view. The bar must be brought to the shoulders first, then overhead. You can touch and go, or drop from overhead, however you cannot catch on the bounce and start movement from a position other than bar on the floor.

The runs begin from inside each athletes designated area and finishes when they enter into their area again.

score is time to complete the workout

 

TEAMS
Overall Scoring- Teams will be ranked for each WOD by time/reps (i.e. 1st, 2nd, 3rd, 4th, and so on); team’s ranking will be score (1st place = 1, 2nd place = 2, and so on).  Sum of all scores is final score.  Lowest final score wins.  Tiebreaker goes to highest place finish (i.e. team1 ranks 5-5-5-5-5=25 and team 2 ranks 1-6-6-6-6=25; tiebreaker would go to highest place finisher- team2 has a 1st place and would win the tiebreaker).

Teams Event 1
4 person relay over 6.7K - 2 males and 2 females
team chooses when athletes go at which stage of the race before it begins

Athletes will be placed before race begins at one of three "hand off" points throughout course. Athlete one must touch athlete two within the designated area before athlete two can begin their stage and so on.

This will occur rain or shine so plan accordingly- and please plan to use shoes that you don’t plan to wear in the facility later.  Running surface will be road and trail.

score is time to complete course

Teams Event 2
4 athletes - 2 males and 2 females
30 min time limit to determine for each athlete:
3 sets of 2RM squat clean and AMRAP ring dips x 3 sets

Each athlete must perform the movements in this order:
squat clean, ring dip, squat clean, ring dip, squat clean, ring dip

The athlete must load and unload their own bar. There will be one judge for each station taking scores
(i.e. athlete one lifts 200, 200, 200 and gets 20,20,20 on dips - their score is 660; this score is added to the other teammates scores and the total for 4 athletes is the total score).

You may drop the bar after the first squat clean- your hands do not have to stay on the bar; you then have 3 seconds max to start your second lift.  athlete must squat with hip crease clearly below the bottom of the knee cap at the bottom of the squat clean. You may catch high, but you must complete a full squat for the rep to count. A missed clean attempt, even if the bar does not come back to the floor, will be a failed rep.

Dips must start with arms completely extended at elbow and body straight. From here kipping is allowed and the bicep must touch the rings at bottom and elbow must be completely extended at top of the dip for the rep to count.

Each athletes gets three sets for the squat clean and three sets for the ring dips within the 30 minutes in any order of teammates they wish. Rest is based on their request for the judge to watch which athlete the team requests for scoring i.e. the team will instruct the judge who is going and judge will ensure its the correct sequence of movements for each athlete.

No practice lifts will be allowed during the 30 minute event.  Every attempt counts.
There will be one barbell and one set of rings for each team

score is total of all completed lifts (weight in pounds) and ring dips (reps) for all athletes combined.

Teams Final Event (Event 3)
2 men and 2 women;
For time:
600m run by both males in tandem
25 OHS 65# by both females, each (men rest)
25 OHS 95# by both males, each (females rest)
80 burpees in 8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4
25 SDLHP 65# by both females, each (men rest)
25 SDLHP 95# by both males, each (females rest)
600m run by both females in tandem

Both males run 600 m in tandem, when they get back females perform 25 OHS each at 65 lbs (men rest), then males perform 25 OHS each at 95lbs (women rest).

The bar is on ground, athlete starts reps from fully extended position overhead each time - you cannot squat snatch the bar from floor to count first reps when starting or when fractioning. The athlete is responsible for moving the bar back into place if it is dropped.

Then the team performs 80 burpees – in 8 sets of 10 (i.e. each athlete does sets of 10 – one athlete cannot go till next one is done in a circle i.e. 1,2,3,4,1,2,3,4).

Chest to deck and stand completely vertical and come off ground at top with arms fully extended overhead; one athlete cannot start until former athlete is finished with the last rep with jump at top.
Then females do 25 SDLHP at 65lbs each (men rest), then men do 25 SDLHP at 95lbs each (women rest).

The bar starts on ground and must come to chin height at the top when the hips and body are fully extended. Reaching the chin forward at top and not opening hips will not count for reps.

Then both women run last 600 meters for fastest time to finish. The clock stops when both team members have crossed the finish- they do not have to cross at same time.

score is time to complete the event

DB Split Snatch

The leaderboard for the CrossFit total is a little off as all our athletes competing in Calgary this weekend didn't approach close to their 1rm in the exercises.  That being said we still had a ton of PR's today. Congrats to everyone who hit them. Also reminder to everyone to please put their scores on the front leaderboard. I can't include you if you don't put it up their.
Tech: 
Dumbell Split Snatch / Barbell Split Snatch
WOD: 
4 rounds for time:
10 DB Split Snatch 35/20 per arm
20 boxjumps 20"
1 building lap

CrossFit Total Leaderboard
Ladies:
1. Hattie 550 
2. M 475
3. Roe Roe 460
4. Marrisa 405
5. Boomer 315
Men:
1. Danimal 1015
2. Digger 805
3. Knight 790
4. Laps 700
5. Evil 655

CrossFIt Total -- Happy Birthday BB Guns

WOD: 
Max Back Squat
Max Press
Max Deadlift

add up all three weights completed for your CrossFit Total

Happy 23rd birthday to BB Guns. I thought what better way to celebrate her birthday then to do the workout she loves the most. The CrossFit Total. Its all about big weight, right B? 

Reminder 9am class only Monday

Hope to see everyone at 9am tomorrow, its the only class of the day because its a holiday. Will pick workout depending on weather and how many show up.

Saturday WOD

WOD1:
You have 3min to complete
amrap of 185/135 deadlift
5 minute rest
WOD2:
Rounds in 5min of:
5 ring dips
5 burpees
5 minute rest
WOD3:
You have 7 minute to complete:
1000m row
amrap box jumps 24"/20"

Nicole Leaderboard
Ladies:
1. Robyn 158
2. Annie 101
3. BB Guns 64
4. Mel 43
Men:
1. Scott 202
2. Pie 128
3. Ant 115
4. Oz 107
5. Nick 103

Nicole

Tech: 
Hanstand Pushups - Reps and sets will be based on the athlete
WOD:
"Lions Nicole"
AMRAP in 20min
Max pullups
Building lap
Everytime you get off the bar you have to run a building lap before you can start again.

Holliday Weekend Schedule

Rest Day/Make Up day today as usual for Thursday. Open gym between 7-10am and 4-7:30.
Its a long weekend this weekend and so on Monday there will only be a 9am class. Regular schedule on Saturday and as usual we are closed on Sunday.

Wallball+Burpee Unbroken WOD Leaderboard
Men:
1. Steven Bunches 5:00 (did the whole wod unbroken, no rest between any exercises)
2. GC 8:17 ( would like to see the squats on the wallballs go a little deeper next time)
3. Pie 8:53 ( he was perfect and looked great doing it)
4. Connie Chung 10:09 (welcome back)
5. OZ 11:30 ( Thanks for leaving your knee braces on the floor - they are now in the garbage)

Unbroken Wallball Burppe WOD

Tech: 
Front Squat - Heavy Single
WOD:
30 unbroken wall-ball shots

10 unbroken burpees

15 unbroken wall-ball shots

20 unbroken burpees 

15 unbroken wall-ball shots

10 unbroken burpees

30 unbroken wall-ball shots

Unbroken means the body does not stop moving. Doing this unbroken is going to be a real challenge. The scaled version of this is that you can break up the sets. You must decide before the workout begins which one you are doing. If I call you out on loss of motion than you must begin that set from zero, so make sure you can hit that set in a row before you begin it. 

 

Tuesday Leaderboard 

Ladies:

1. Ains 16.33 

2. Annie 14.33
3. Mel 12.66

4. BB Guns 11.66

5. Robyn 11.33

Men: 

1. Solo 14.66

2. Pie 13.66

3. Gooz 10.33

4. Murder 10

5. Kevin 10

Friendly Reminder

To everyone to please put your water bottles in the recycling when you are finished with them. Also a reminder to park in only the designated parking spots. There is a gravel parking lot that is on the west side of the building which is always wide open. That being said I love you all and I look forward to seeing the "hit" this workout will have on everyone. 

WOD 1: 
Rounds in 15min
5 Deadlifts 95/65
5 Squat Cleans 95/65
5 Push Jerks 95/65
WOD 2: 
3 rounds for time:
50 double unders
30 situps - anchored with 20# db
Post: 
3x10 Reverse Hypers

Jackie Leaderboard
Ladies:
1. Annie 7:55 (She put this down last thursday) Gym Record
2. BB Guns 8:11
3. Robyn 8:41
4. Beth 10:10
5. Lauren 11:46
Men:
1. Rick 8:01
2. OZ 8:02
3. Ant 8:11
3. Nick 8:11
5. Jaybay 8:58

Jackie -- Happy Monday

Tech: 
2 Back Squats on the minute, every minute for 10min - 60% of 1 rep max
2 Power Cleans on the minute, every minute for 10min - 70% of 1 rep max
WOD: 
"Jackie"
1000m row
50 Thrusters 45/35
30 pullups

Reminder to all CrossFit Lions affiliate team members to register for the team with the link I emailed you. That needs to be done right away please. Also just figured out that 12 teams qualify for the games out of Canada not 6. Our chances just doubled.

Team WOD for this lovely Saturday

WOD: 
In teams of two where only one athlete can work at a time you must complete
20 hill sprints
200 jumping pullups
50 burpees
1 min free standing handstands
100 wallballs
1 piggyback building lap
100 knees to elbows
200 double unders
You can complete this workout in any order. However once you start an exercise you must finish it before moving onto the next. Enjoy

Snatch Complex

A. Squat Snatch + Snatch Balance + Overhead Squat x5x4, rest 2min between sets
B1. 20 pullups x3
B2. KB Clean and Push Press 10 reps (5 per arm, complete one arm before you move onto the next) x3, rest 2min
C. Two Full Building sprints - Start at the bottom of the hill go around the building and end at the top of the hill. 1 to 1 rest and work ratio. If your time is 1:10, than you rest 1:10 before you do the second sprint.

Rest Day/Make Up Day

Our very own Steven Bunches, deep in his CrossFit Games Regional preparations....Yes those are double guns.

If you worked out mon-wed this week than as always take today off. It was a big three days. Those of you that missed one or more workouts, I look forward to seeing you. It will be athletes choice today.

Elizabeth Leaderboard
Ladies:
1. Ains 10:53 Gym Record
2. Annie 11:41 Personal Best
3. Robyn 12:31 Personal Best
Men:
1. Scott 7:11 Personal Best
2. Danimal 13:41 First Elizabeth

Elizabeth

Time to go after one of our leaderboard workouts and one of the most well known CrossFit wods. Our very own Steven Bunches has the lowest Elizabeth time I have ever heard of at 4:53 (I believe). Anything in the sub 10 min range is fantastic. If this is your first time doing this workout than just finishing is your goal.

WOD: 
"Elizabeth"
21,15,9
Squat Cleans 135/85
Ring Dips

There will be no strength work today. We will work our way up to weight on the squat cleans, make sure the dips are good to go and go after this workout.

Tuesday Leaderboard
Ladies:
1. Ains 17:14
2. Robyn 18:00
3. M 21:23
Men:
1. OZ 17:49
2. Solo 18:49
3. Kyp 20:17

Box jumps and 800m running

Big workout today. Congrats to Ainslie and Monkey for completing that beat in the 25min time limit. I saw a lot of pain out there today but everyone kept fighting through it. Great work. For tomorrows workout we will take it back down for some pure conditioning, by spinning back and forth between box jumps and an 800m run.  

Tech: 
Hang Power Snatch - 8x3
WOD 1:
3 rounds for time
50 box jumps 24/20
800m run 

Manmakers

Happy Monday everyone. We got in a shit load more dumbbells on Friday and we are going to put those to use today. I love training with db and are's getting stolen last summer really put a dent in my plans when using them. Well now we have more than ever.

Tech:
Bench Press 6x5
WOD: 
5 rounds for time
10 manmakers 35/20*
30m overhead lunge 35/20
10 triple unders/50 double unders
* a manmakers is done with a dumbbell and you start with the dumbbells at your side and do a pushup followed by a squat clean thruster. The overhead lunge is done with one of the db you are using for the wod. There is also a 25min time cap on this workout.

Cardio Chipper to end the week

Our new toy. The Westside barbell inspired Rogue Reverse Hyper. This is supposed to do wonders for your posterior chain by increasing strength and range of motion in the same movement. It also is said to help those of us that deal with tight lower backs as it promotes blood flow to that area by elongating the spine through a weighted motion. Not ready to say if this thing really works or not but I'm two days in and I must say my back feels looser already. This will have benefit to everyone so get your asses on it pre and post class. I'll keep you posted on my progress with it.


WOD: 
20 Deadlifts 245/155
800m run
30 toes to bar
600m run
40 double unders
400m
50 box jumps 24"/20"
Post:
Reverse Hypers 3x12
GHD Situps 3x15

1/2 Cindy Leaderboard
Ladies:
1. Robyn 9.33
2. Ains 8.33
3. Hattie 4.33
Men:
1. Rick 12.33
2. Darren 11
3. Oz 10.33
4. Danimal 9.33
4. Knight Rider 9.33

Come on Canucks

Tech:
Max Clean and Jerk
Max two rep Overhead Squat
WOD: 
"1/2 Cindy"
Rounds in 10min:
5 pullups
10 pushups
15 squats

Rest Day / Make up Day

Open gym between 7-10am and 4:30-7:30. If you have done all three workouts this week and still want to come in the gym, I'll have you do some really light active recovery. Remember however that allowing your body to recover is a integral part of training and you are doing yourself a disservice if you don't let yourself rest.

If you missed the stairs yesterday, by all means do them but I won't be able to go with you as I have to man the gym.

Save on Foods Steps....w/t a twist

Great energy in todays classes. Thanks for that. For those of you who didn't see it, Big Dan (we need a knick name for him immediately) put up some big numbers today on the lifts. 405 back squat for 2 and the only reason he didn't go heavier is because we couldn't fit anymore weight on the bar with I think a 415 pound deadlift (might have been heavier) for 2. After that he put down a gym record 270lbs push press for two reps. Nice work big guy. Really excited to have you on the affiliate team for Calgary.

Yes that is Monkey at the Sectionals and no that isn't photoshoped. 

WOD: 
1 stair climb w/t D-ball 20/12
1 stair climb without D-ball 
rest 2min - repeat 3 times
* we will be driving to Save On Foods - and walking to the stairs - meet at the gym

Big Squats, Deadlift and Push Press

WOD: 
A1. Back Squat heavy double x5
A2. Deadlift heavy double x5, rest 2min
B. Push Press heavy double
C. 3x10 full back extension, rest as needed

Monday Leaderboard
Ladies:
1. Ains 231
2. Annie 224
3. Roe 206
4. Hattie 196
5. Karen 142
Men:
1. Bunches 235
2. Solo 207
3. Scott 196
3. Dan 196
5. Jaybay 160

Congrats to Scott, Annie and BB Guns

For adding their names to the list of those who have completed "The Lions". If you didn't get a chance to make it in on Saturday and you wanted to give the workout a try, you are welcome to anytime. I'll be happy to set it up for you. Its the signature workout/test for the gym and everyone should give it a shot at some point.

Tech:
Max Weighted Pullup
if you don't have a firm grasp on strict pullups then you will work on those. If you don't have a strict pullups than I will set you up your tech.
WOD: 
30 sec on, 30 sec off - repeat 5 times per exercise. You complete each exercise before you move onto the next.
Pullups
Thrusters 95/65
Burpees
Hang Power Cleans

You are going for total reps **note I have taken out ring dips.