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.