Squat Clean Thrusters and CTB Pullups

This was a .com wod last week and I couldn't quite fit it into our programming till now. We have gone light on both metcons Monday and Tuesday (one long, one short). Now we are going to go heavy and short to medium distance for todays wod.

WOD: 
5 rounds for time:
5 Squat Clean Thrusters 135/95
10 Chest To Bar Pullups

Post: 
Muscle Up / Ring Dip work
Full Back Extensions / Reverse Hyper 3x15

"Annie" Leaderboard
Ladies:
1. Annie 13:45 RX ( It's her birthday, so she is first no matter what)
2. BB Guns 3:42 ( sick time)
3. Ains 5:28
4. Robyn 6:39
5. Annie 10:36
Men:
1. Scott 5:04
2. The Pie 5:29
3. Knight 6:17
4. Solo 6:32
5. Nick 6:38

Happy Birthday "The Other Annie"

First off we really need a good knickname for the other Annie. Its her birthday today and she has assured me she will be in the gym. Because its her birthday we will do the workout that shares her name.

Strength: 
Power Clean 5x5
Front Squat 5x5
WOD: 
"Annie"
50,40,30,20,10
Double Unders
Situps

Filthy Fifty Leaderboard
ladies:
1.bb guns 18:58
2.ains 20:45 pb
3.roe roe 22:23 pb
4.Robyn 22:54 pb
men:
1. Scott 16:51 pb
2. Solo 22:45 pb
3. Nick 22:52 pb
4. Ant 23:58
5. Knight 24:30 pb

Filthy Fifty

WOD: 
"Filthy Fifty"
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/12
50 Burpees
50 Double unders

Saturday WOD -- 5K Row Leaderboard

A1. Squat Clean and Split Jerk x1 x5
A2. Max set of strict or L pullups x5, Rest 2min
B. max set of pushups x2 rest 3 min between efforts - 2010 crossfit games standards: cannot rest on the ground for more than 1 sec or the set is over. You may rest as long as you like in the plank.
C. 1 mile run @ 80% effort

5K Row Leaderboard
Ladies:
1. Jenny aka "The Crier" 22:08
2. Lauren 22:20
3. Robyn 23:00 (beat her old PB by 2min)
4. Annie 23:17
5. Other Annie 23:38
Men:
1. OZ 18:17
2. Solo 18:18 (ouch!!! all that work to lose by 1sec)
3. Scott 18:58 (at a bodyweight of sub 160lbs....awesome)
4. Chris 19:37 (its only his third class, great work)
5. Twisto 19:55

5K Row -- More Classes For Today

Because we have only 4 rowers, I am going to run more classes today and in 30min intervals. Classes will be 7:00am,7:30,8:00,8:30,9:00,9:30am and 3:30,4:00,4:30,5:00,5:30,6:00,6:30. There will be no 7pm class as I am attending Shadi's wedding that evening. Please be prepared to work on some strength or skill work if more than 4 athletes are at each class. We will try and get people running through the 5k row as fast as possible. By the way if you don't do this today than I will make you pick it up sometime next week so you might as well get in here and get'er done.

WOD: 
5K Row

Squat Snatch + Thruster WOD

Strength: 
Back Squat / Box Squat 8x2
HSPU 2 x max sets or work on HSPU if you have less than 5 HSPU in a row
WOD:
Rounds in 10 min
10 Hang Squat Snatches 75/55
10 Thrusters 75/55 

Tuesday Leaderboard
Ladies:
1. Ains 8:12 @ 185
2. Annie 8:49 @ 175
3. Robyn 9:36 RX
Men:
1. Solo 6:13 @245
2. Nick 6:50 @245
3. Arash 8:20 RX
4. Ant 8:23 RX

Deadlifts and running -- Bye Bye Danimal

We are sadly losing one of our top athletes in the gym  Dan "Danimal" Lamaga aka Dancing Dan aka Danceable. Dan is heading back to Saskatchewan to build a house with his sis before he heads back out on the cruise ships for another tour of duty in early October. We are offcourse hoping to get the big man back in the Den in the very near future and I hope he will post his workouts scores on our blog. I told him I would honor any times or weights he throws down wherever he is in the world for our leaderboard.

Dan it was a pleasure to have you in the gym and I couldn't be prouder of the overall progress in your GPP that we were able to make in such a short time period. That is what hard work can do. As you all know his strength numbers across the board are pretty much legendary in here now but it was his ability to move around his bodyweight that I thought was most impressive. Dan also never gave anything less than 110% in any workout he ever did. Never once did I see him take a day off when he was in the gym. Always hit the strength big and then left his life on the mat with the metcon.


WOD: 
21 Deadlifts 225/155
400m run
15 Deadlifts 225/155
400m run
9 Deadlifts 225/155
400m
Post: 
Work on your gymnastic weaknesses ( ie. Muscle Ups / Handstand Pushups / ring dips etc.)

Note that the deadlift weight here will be subject to change. If you don't have a 350 / 225 pound deadlift than I want that weight scaled down. If you have a larger than that number than I want that weight moved up. This workout should be similar to Helen in terms of its focus, meaning that its all about the run. The reps and weight should allow you to run hard in each round with your 400 splits obviously decreasing as you fatigue.  

Leaderboard For Monday
Ladies:
1. Robyn 18:15
2. Roe Roe 18:07 (on the rings)
3. Ains 23:32
4. Annie 24:18
5. BB Guns 13:27 * not rx because she did GHD situps but still a badass time that is worth noting
Men:
1. Scott 16:33
2. Solo 21:30
3. Ant 21:43
4. Nick 24:25
5. Eddie 24:34

Burpee, Box Jumps + Toes to Bar

Strength: 
5x3 Thrusters
WOD: 
30,25,20,15,10
Burpees
Box Jumps
Toes To Bar

This is a .com workout from a couple of days ago. Nice way to start the week off right.

Also I have some 20% off cards on my desk for Forma Athletics Store in West Vancouver. Please help yourself. They have great gear, especially on the compression front, and footwear. The cards are good till August 31st.

Team WOD for tomorrow and Brunch at Milestones

In teams of two you have:
3 min to work up to a 1RM strict press
3min to work up to a 2RM push press
3min to work up to a 3RM push jerk
* no rest between, the clock will be running. This will take 9min in total. 

You will then divide your weight made by your bodyweight at each exercise and add up all three scores to the second decimal. Your partner will do the same and then you combine your two numbers for a team score (eg. 5.94). Then......

As a team run 1 mile for time

Here's were it gets interesting. The team with the winning score on the overhead work goes first on the run. How far behind you finish on the overhead will determine your time penalty. If team 1 scores a 5.94 on the overhead and team 2 scores a 6.10 than team 2 will start the run 16 seconds after team 1. Every team will work off of the winning teams score to determine when they start the run.

Teams will be randomly drawn from a hat. If numbers allow we will try for mixed teams but we'll take that as it comes.  If you are a new athlete than you will do these motions but I will likely not allow you to go into the team environment unless you feel really comfortable with the movements.

Both team members need to cross the finish line. First team to do so wins.

Reminder to everyone who wants to join we are going to grab some brunch at Milestones at around 11:30 tomorrow morning. Hopefully you can join.

Brunch Tomorrow?

I know people were talking about a BBQ for this weekend at the gym, which I obviously didn't get organized so I thought a little brunch after our morning classes on Saturday might be a good time. Danimal is going away early next week so this could be a little kick off for him, though we all hope he'll be back with us soon.

Milestones Park Royal 11:15ish is the plan. Love to see ya.

The Pie.

Unbroken WOD

WOD 1:
3 rounds for time of:
20 Unbroken Wallballs
15 Unbroken Pullups
10 Unbroken Dips
5 Unbroken Hang Squat Cleans 135/95

* This is a guide line rep range and rx weight. I might get athlete specific for this workout. Also if anyone wants to try a larger unbroken number they are welcome to do so. 

WOD 2:
5x60m sprint

Rest Day / Make Up Day - Chief Results

Some really great Chief efforts today. This WOD is going up on our gym record leaderboard for sure. Rest day today for those that have hit mon, tues, wed. If you have missed any of those come on in for open gym anytime between 7-10am and 4:30-7:30pm.

Chief Leaderboard
Ladies:
1. Annie 27 2/3
2. Ains 27
3. BB Guns 23
4. Robyn 20 1/2
5. Misch 16
Men:
1. G - WOW ( aka Steven Bunches aka Garth Prouse) 33 2/3
2. Scott 31 1/3
3. Nick 27 2/3
4. Ant 25
5. Arash 21 1/3

The Chief

Wednesday WOD: 
"The Chief"
max rounds in 3min of:
3 Power Cleans 135/95
6 pushups
9 squats
Rest 1min and repeat for 5 cycles. Your score is the total number of rounds completed. Enjoy this video of the Chief that we took last summer. This is a workout that catches up with you real quick. No strength piece before this. We will just hit this wod and then go through a big class stetch. No leaderboard for Tuesday as so many people were at different weights and different pullup numbers and equipment. 

Heavy Snatch

Strength: 
Snatch - Heavy Single
WOD:
4 rounds for time with 2 min  break between rounds
10 Power Snatch 65% Snatch Single
10 Overhead Squat 65% Snatch Single
10 Ring Pullups  or 5 Muscle Ups

I'm pretty sure we had a scoring error in the 4:30 class today. Solo did the WOD in the 6:30 class unbroken with fast running and he finished 11 rounds plus burpees. I know for sure that he was moving quite a bit faster in his runs than I was.

However I will post the leaderboard as it was recorded. Hopefully

Ladies:
1. Ains 13
2. Robyn 12 + burpees
3. BB Guns 10 + burpees
3. Roe Roe 10 + burpees
5. Misch 9
Men:
1. Nick 13
2. Solo 11 + burpees
2. Darren 11 + burpees
4 Ant 10 + burpees
5. Arash 10

Good Lord Its Hot

What a weekend of weather we just had. I am sitting in my room right now cooking and that is with the AC blasting.

For those wondering the Surprise workout I gave on Saturday looked like this. As soon as I witnessed the final three workouts at the CrossFit Games this year, where Dave Castro told the athletes what the wods were 30 seconds before they began each workout, I wanted to try and provide that experience for you guys. So here is what I came up with. Everyone met at the concrete steps where I told them that they would climb up the stairs to an school half a block away were a turned over whiteboard would reveal their first workout. After completion they would go back down the stairs and then back up to the school and the second white board would reveal their 2nd wod. Same thing for number three.

Big props to my mom who came to the gym at 8am with me to load up all the dumbells into her car and she hung out till both classes were done. I thought that was a pretty nice thing for her to do on a sunny Saturday morning. Thanks JJ.

Monday WOD:

A. Dead Deadlift 5x5
B. Back Squat 8,6,4
C. AMRAP in 20 min
10 burpees
1 building lap

The Dead Deadlift means you cannot tap and go the sets. Each rep must come from dead weight. I am also going to be really strict about the burpee standard today. If you don't have both hands straight up while you are off the ground I am going to call you on a no rep. If you get called the entire motion doesn't count. You don't just get to redo the jump. Think of the top of the burpee like the top of the shoulder press. Also look straight ahead and that will get your hips opened up and your torso straight. 

Surprise

I like all the anticipation building for tomorrows workout. What I can tell you is this will be an offsite workout. If you are somebody that needs music while they workout then bring an ipod or whatever you want. Your shirt and shorts might also get a little dirty. If you are late to the class we will be gone so please show up 10min early to whatever class you are planning on hitting. There will be a 9 and 10am. No we are not doing the Grouse Grind.

Saturday WOD:
"Surprise"

AMRAP in 12min Leaderboard
Ladies:
1. Ains 7 + 2 pullups
2. Robyn 6 + pullups
3. Annie 6
Men:
1. Scott 7 + pullups (10 chest to bar)
2. Pie 7 + Pullups
2, Arash 7 + pullups
4. Danimal 7 + 3 pullups
5. Solo 7
 

Push Press - AMRAP in 12min

Three sets of:
Push Press x 3 reps
Rest 90 seconds
Side Plank Hold x 60-75 seconds each side
Rest 90 seconds;
and then,
As many rounds as possible in 12 minutes of:
5 x Push Press (135/95 lb.)
10 x Pull-Ups
15 x  Box Jump 24/20

Reminder that Saturday morning 9 and 10am classes I have something fun for you guys. Also Amanda is doing a 30K walk Saturday and 30K walk Sunday for womens cancer. Thought it might be nice if on Saturday everyone who works out bring a twoonie in for her. She's raised $2000.00 already. 

Rest Day / Make Up Day

As per usual rest day/make up day. Its been I think a great three days of WOD's so if you missed any of them get in here.

Also want to take note that you are going to want to be here for Saturday workout, 9 or 10am. I have something different for you guys to enjoy. Don't miss it.

Want to give a big shout out to Misch and Jenny (aka "the work crier") for putting down there first big RX workout. Big step ladies, super proud of ya. Also we had a great battle between Scott and Solo in the 4:30 with solo leading the way for the first half of the wod, only to lose ground for most of the second half and then making a rare CrossFit comeback and taking Scott on the last set of front squats. Loved every minute of it.

Wednesday Leaderboard
Ladies:
1. Roe Roe 8 + 7 squats
2. Misch 8 + 3 squats
3. Jenny 5 + 7 burpees
4. Lauren 5 + 5 right hand lunge
5. M 4.5 rounds
Men:
1. Solo 9 + 8 lunges
2. Scott 9 + 5 lunges
3. Ant 8 + front squats
4. Arash 7+ 3 burpees
5. Geoff 6 + 10 right hand lunges

Mix Grip Bench Press -- AMRAP in 20min

Another new .com workout. As you can see I have really been feeling what HQ has been putting out lately and I am trying to incorporate it into our program as much as possible. We have had to change this one a little bit but the principle and energy systems involved are consistent with what Dave Castro and the boyz were going for.
Tech:
Mix Grip Bench Press 9x3 w/t 90sec break between sets - Each set you are going to switch from a wide, medium and close grip bench press.


WOD: 
Complete as many rounds as possible in 20 minutes of:
7 Front Squats 135/95 - No racks
35/20 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
35/20 pound dumbbell Overhead walking lunge, 10 steps (left hand)

SQT Leaderboard
Ladies:
1. Annie 4:29
2. Robyn 5:04
3. Roe Roe 5:09
4. BB Guns 5:28
5. Smel 6:22
Men:
1. Scott 3:41
2. Solo 3:53
3. Pie 4:08
4. Nick 4:10
5. Danimal 4:12
**Steven Bunches 3:25 offsite

SQT

Big ups to Scott today who threw down Lil Barbara unbroken. Also would like to give props to my wife for putting down one of her first RX workouts. She has the torn up hands to prove it. Congrats lady. 
This is a .com workout from a couple of days ago. Short quick hit metcon after some heavy Olympic lifting. Should be a fun one. You may Snatch or Clean and Jerk the weight. Its up to you.
Strength: 
Squat Clean and Jerk - 4x1

WOD: 
"SQT"
Three rounds for time of:
10 Ground to Overhead 95/65
200 yard Shuttle sprint, 50 yards there and back twice

Lil Barbara Leaderboard
Ladies:
1. Annie 9:58
2. BB Guns 11:49
3. Bombshell 18:08
Men:
1. Scott 7:13
2. Arash 9:35
3. Ant 10:21
4. Solo 11:09
5. Nightrider 11:42 

Lil Barbara

Strength: 
Box Squat - Heavy Single
*Remember You must control the weight on the way down. Ideally the bar is set in the low bar position, you will have a wider than normal stance and really focus on driving all your weight backwards. For most of you you will have to start with a higher than hip level box. Need to pick a height that allows you to minimize your shin angle. This is a heavy single not a 1RM. This will the first time most of you have gone heavy with a box squat so please respect the fact that your form has to be perfect.
WOD: 
"Lil Barbara"
3 rounds for time w/t 3min break between rounds
20 pullups
30 pushups
40 anchored situps
50 squats

Repeat Saturday WOD

WOD: 

1 mile run

30 Knees to Elbows

30 Thrusters 95/65

600m row

30 Pull ups

30 Wall balls

100 Double Unders

30 Sumo Deadlift High Pulls 95/65

30 Burpees 

 

We threw this down July 9th 2009 except the double unders were single skips.  Should be a good one. 

Lizzie Leaderboard

Ladies: 

1. Annie 5:20 RX

2. Robyn 6:51 105#

3. BB Guns 14:26 105# 

Men: 

1. Danimal 4:01

2. Pie 4:29 

3. Nick 5:14 

4. Arash 7:56

5. Scott 8:37

Izzie -- Steven Bunches Sighting

Izzie is a CrossFit Football WOD that Andy gave to CrossFit Vancouver a couple of days ago. Looks like a real beauty. The RX weight is legit so please choose carefully, it should be heavy for each rep but not completely out of the question.

Great to get Garth back in the Den throwing down a double metcon today. He lost to Scott by 1 sec in the burpee pullup, db hang power clean wod and then destroyed the 2 for 1 wallball workout. I think deep down he really misses the non air conditioned, hot as fuck warehouse we call home.

WOD: 
"Izzie"
12,9,6,3
Power Cleans 185/115
Ring Dips

* Warm up the power clean to a weight above what you are going to use for the WOD.

2 for 1 leaderboard
Ladies:
1. Ains 7:26
2. BB Guns 8:38
3. Roe Roe 14:27
4. Annie 14:49
5. Lauren 16:29
Men:
1. Steven Bunches 7:20
2. Scott 8:26
3. GC 8:30
4. Pie 8:40
5. Solo 9:44
** Big props to Arash who pretty much caught the wallball on each rep. Way harder workout that way. His time was 13:24

Rest Day / Make Up Day - Peak Performance Project

Annie and Team Lions at the CrossFit Games Affiliate Cup second workout. Today as usual is rest day/makeup day. However since we had a holiday Monday some of you are only on two days in a row. Please come in and I'll prescribe you a workout. I don't think a lot of people however have done both Tuesday and Wednesday workouts. Below is another Kyprios Peak Performance video. I also want to note that Kyprios is not our only family member who is in this competition. Reese's band Parlour Steps are also in the competition. Check out one of their videos below. Pretty cool to have two of these super talented guys throwing down in our gym each and every day. Congrats.

2 For 1 Wallballs

Solo finding an interesting way to get 475 on the bar.  Obviously its time to get some metal plates up in the den.

Strength:
Overhead Squats  5x3
WOD: 
3 rounds for time:
50 double unders
25 2 for 1 wallballs - You do 1 squat in between each wallball shots.

Burpee Pullup, DB Hang Clean
Ladies:
1. Annie 8:47
2. Hattie 8:39 w/t no pullups and 35# db
Men:
1. Scott 5:37
2. Evil Kyp 6:53
3. Solo 6:57
4. Knight 7:13
5. Nick 7:45

Hope Everyone Enjoyed Their Long Weekend

Strength:
A. Deadlift Heavy Single
B. Press Heavy Single
WOD: 
50 Burpee Pullups
50 Hang DB Power Cleans 35/20