500m Row

Tech: 
A. Back Squat x2 on the minute for 10min - no more than 75% of 1RM.
B1. Bench Press 4x2 *
B2. KB Swing 4x15 - unbroken**
B3. Wallball 4x15 - unbroken - rest 90 sec
* You will start by doing B1 followed by B2 with no rest and then B3 with no rest, once you have completed B3 take 90sec rest and in this case you will repeat 4 times. 
** I want you to fight tooth and nail to make sure you hit these without having to break. If you fail you might be asked to leave :)
WOD: 
500m row - Gym record for men is 1:26,  ladies 1:44

New Coach -- Saturday 9am class only

We are welcoming a new coach to CrossFit Lions and his name is Chris Schaalo aka Jerry Rice aka The G.O.A.T. Chris is a trainer at CrossFit Taranis in Victoria and is currently going to UBC. Lots of you have met Chris already as he has been training with us for about a month now. Jerry Rice will be teaching the 4:30,5:30,6:30 classes tomorrow night. Lots of you aren't really used to having a different coach teach you and I'm looking forward to you having a opportunity to have a different set of eyes see you move. Listen to what Chris has to say, even if it completely fly's in the face of what I've been telling you, as he might see things from different angles than I do. Also I want Chris to be hard on some of you, so don't get frustrated if he does. You are paying us to make sure you are doing things right. I'm hopeful Chris can add a lot to our class just as Garth aka Steven Bunches has through this last yeaer. I am a big believer in trying to surround yourself with people better than you are and then do your best to try and elevate to their level.
Also there will only be a 9am class on Saturday which Steven Bunches will be coaching. 

Tech: 
Beginner - Go through each of the movements in fight gone bad - If there is time do some Front Squats
Veteran - Front Squat 5x3
WOD: 
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps) - 12 pounds for ladies
   
2. Sumo deadlift high-pull: 75 pounds (Reps) 55 pounds for ladies
   
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps) - 55 pounds for ladies - no racks
   
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

We will try and do our best to have everyone do this in order but if the classes are larger than 8 people than I don't want to do more than 2 heats, so in the bigger classes we will have to start people at different stations. 

CrossFit HQ Store Discount

For those that are interested, Crossfit HQ Store which you access at crossfit.com has a 40% off discount going right now on all their gear. Filfest2010 is the promotional code that will get you the discount. Have fun shopping.

60m sprints

Tech:
Deadlift 6x1 - everyone does the deadlifts
Beginner - kipping pullup technique
Veteran - 3x max pullups
WOD: 
8x60m sprints w/t 90 sec rest between sprints

"Triplet Leaderboad"
Ladies: 
1. BB Guns 7+ 1HSPU (abmat)
2. Robyn 6 2/3 (abmat)
3. Roe 6 (abmat)
4. 5 1/3 (abmat)

Men: 
1. Monkey 6
2. Jaybay 4
* Reminder to all the gentleman to put their scores on the front leaderboard. A lot of good scores were missing. Thanks.

CrossFit Games 2009 Triplet

This should have been posted yesterday when she did it but I would like to congradulate Hattie for being our first lady with a 300lbs deadlift in the gym. That is a great achievement and was one of her short term goals I believe. She also today was dropping down full dips on the dip bar which I have not seen her do. She did all 45 of them with full extension. Congrats Hattie.
Reminder again to pay attention to the new parking regulations on the top deck.
WOD 1: 
Rounds in 8min
4 HSPU
8 KB Swings @ black/red
12 GHD Situps
WOD 2:
Tabata Double Unders for 16 rounds
Total double unders completed

Elizabeth Leaderboard
Men:
1. Monkey 6:35 (PB by over a minute, nice work)
2. Solo 11:13

New Parking Rules

First off keep the short term and long term goals coming. You can leave them in any day's comment section. I want to have everyone in the gym put their goals down on paper. If you are struggling with finding out what you goals might be, let me know and I'll give you a hand. 
As some of you might have noticed there are now reserved parking spots at the gym. We currently have 4 parking spots allocated to us and are marked with our name on the reserved signs. There are also 4 more reserved parking spots that are blank right besides our 4 that you may park in. Now if those spots are taken please park:

• right in front of our garage gym door (only ours) 
  
• across the street from the gym
• the gravel parking area right beside the west side of the building 
• The rona parking lot two buildings to the east of the gym
• Capilano mall parking lot (worst case scenario) 

No matter what the scenario do not park in any of the other spots or the far side of the parking lot which isn't marked but is Econo moving and storages area. Thank you ahead of time for your co-operation.

Tuesday
Tech: 
Squat Clean - work your way up above the weight to be used for "Elizabeth"
WOD: 
"Elizabeth"
21,15,9
Squat Cleans 135/95
Ring Dips
Post:
50 Abmat situps
2 sets of 15 back extensions

Leaderboard
Ladies:
1. Ains 6 + 3 box jumps
2. BB Guns 5 1/3
3. Roe 5
4. Tanya 3 + 3 pullups
Men: 
1. Monkey 8 + 1 round + 1 pullup
2. Rice 7 + 2/3
3. Solo 6+3
4. Connie 6
4. Bayda 6

Welcome to 2010

I want to start by thanking all the members for making 2009 a great year and a fantastic start for CrossFit Lions. I have seen so many people take their fitness to the next level and have enjoyed working with each and everyone of you.
I would like everyone to post their short term and long term goals to the comments section of this post. This will allow us all to be accountable to what we want to accomplish this year. Short term being roughly 3 months and long term is 2010. No more than 3 per time frame. Be realistic with your goals and fight like hell to achieve them. Once you have posted them we can then discuss if we need to make any changes to your programming to achieve those goals.
There will be many changes going on for 2010 as the gym goes through its maturity process. As always those changes will be directly related to increasing your fitness levels and enjoyment at the gym. If it doesn't help you train better and harder than it won't go in. Here are a couple of those and as always the list will grow as we go along.

• Immediately update the gym records once those are achieved ( this has been one of my biggest dissapointments in year one. It means a lot and I've been lazy not updating that). 
• Increase the amount of information and detail gets posted on the blog daily. The hope being more of you will post comments and turn this site a little more interactive. 
• Add at least 4 more pullup stations. 
• build some storage for members bags and such 
• Explore adding spin bikes as a cardio tool. No guarantee here as they are expensive and I haven't tried mixing them into a workout yet. 
• Do more competition style, multi workout challenges on Saturdays. I want to try and do these once a month. We will try and include other affiliates as well. 
• Host at least one affiliate challenge event at the Den. Right now the idea is to do a affiliate team challenge roughly 3 weeks before the regionals being held in Calgary in May. 
  

Post thoughts to comments, as well as suggestions you would like to see to make the gym better.
Monday Workout
Tech: *
Veteran:
Back Squat 5x3
Power Clean 5x2 - reset each rep, no tap and go
Beginner: 
Power Snatch
WOD:
Rounds in 10min:
3 hang power snatch @ 95/65
2 sets of:
3 pullups
6 pushups
9 box jumps 20"
* You will start to see this more often. I am going to break up the class during the tech portion of the workout so that I can add more work for the veteran crossfitters in the gym and spend more time on the technique with the new athletes. If you are a veteran and the beginner tech is something you want to spend some time on than please come do that. You might also see this in the WOD section as well.