Workout Change For Today

We are no longer doing the trainers WOD as I woke up this morning and my traps from yesterday are absolutely jacked up. Doing 45 squat cleans isn't going to help that out much I don't think. Don't worry we'll pick that one up at a later date.
WOD1: 
20 Shoulder to Overhead - Weight to be determined on a per athlete basis
50 lateral burpees
WOD2: 
Rounds in 10min
40 double unders
10 ring dips
Post:
2x20 Back Ext. 

Sorry to the 7am crew who did this workout with 10 front squats instead of 15. GC lead that crew with a score of 11:32. 

Farmers Carry Leaderboard
Ladies:
1. Annie 12:05
2. Ainsley 12:16
3. Robyn 13:13
4. Hattie 17:13
Guys:
1. Scott 10:30 
2. Solo 10:55
3. Nick 12:28
4. Pie 13:03
5. Danimal 13:26

Outside WOD

Stength:
Press 5x3
WOD:
1 farmers carry around building before and after
4 rounds of:
10 DB Front Squat 35/20
15 pushups
1 building lap

Randy Leaderboard
Ladies:
1. Roe Roe 4:04
2. Hattie 4:35
3. Annie 4:46
4. Ains 5:01
5. Tanya 6:17
Men:
1. Danimal 4:04
1. Pie 4:04
3. Rick 4:58
4. Solo 5:05
5. Ant 5:18

Randy -- Affiliate Team Tryout

Okay so as you all know we have qualified a team to compete for the affiliate cup at the CrossFit Games in Carson California July 16-18th. This Friday and Saturday we will hold a four workout test to pick our best 3 men and 3 women to represent the den. If you are interested please post to comments. Each workout will be done individually so that you can be judged on your reps and form. The scoring will be done on a placing against your fellow athletes (ie. if you finish in 3rd place on a workout you get 3 points, if you finish in 1st you get one). Lowest total win. You will be able to scale the workouts if you need to but you will finish below anybody who is able to complete each of the movements in the workouts at rx. If you don't complete the workout in the time limit than your reps completed will be your score. If you cannot make the Friday or Saturday workout than you may schedule with me to do them at another time, however they must be back to back days. All are welcome to tryout and if you are even considering it than please give it a shot. If you have any questions about the affiliate workouts than please post to comments so everyone can see the questions and answers. I have posted the workouts early so you can plan your week accordingly.

Affiliate Team Tryout WODS:
You can have up to 60min rest between the workouts on each day. 
Day 1
WOD 1: 
4 rounds for time
10 chest to bar pullups
10 thrusters 115/75
*15 min time cap
WOD 2: 
1 deadlift
1 power clean
1 front squat
1 hang squat clean
* you have 6min to find your max completed weight.
** every HSPU completed in the time period will add one pound to your total. You may complete the HSPU at any time within the 6min. Ladies is to one abmat, men is head to ground. Kipping is allowed. 

Day 2 
WOD 1: 
3 rounds for time:
400m row
1 builidng lap
20 box jumps 24"/20"
WOD 2:
buy in w/t 50 burpees - than complete
3 rounds:
3/1 muscle ups
5 Deadlifts 275/185
7 shoulder to overhead 135/95


Mondays WOD
Tech: 
Squat Snatch
WOD: 
"Randy"
75 Power Snatches 75/55
Post:
1 min front plank
1 min side plank
1min side plank
1min front plank

300m row, 1 min rest, 300m row

Thank you to all who came out last night

Appreciate everyone who joined us yesterday and last night. It was great to get a little R and R.


Saturday WOD: 
"Lions 5k"
Run to the concrete steps behind save on food and do 3 accents and then run back.

CrossFit Regional WOD #3

WOD: 
4 rounds for time
35 wallballs
20 pullups

Garth Prouse 9:43
Ainsley was only a few reps away from completing under the 15min time limit
Hattie also didn't get done in time. Not sure how many she got done before the limit.

Reminder we are going to have a little celebration during and after our afternoon classes on Friday. Very casual. We will likely move onto a restaurant very early on in the evening. Hope to see as many of you as possible tomorrow.

Party This Friday at The Gym

We are throwing a little celebration this Friday after (during) the afternoon evening classes. This is to celebrate the success we had last weekend in Calgary as a gym and a community. Party will start at 4:30 ish and go till whenever we want. There won't be any food as we plan on taking it to earls or Cactus Club as the night progresses. Very casual setting. Ideally you throw down the workout and then stay after and throw down your drink of choice, be it water or something a little more spicy.

Check out Yehia aka Egypt fight from last weekend. Awesome work brother.

Rest day or make up day at the gym as per usual. Monday, Tuesday and Wednesday were three big days so I don't want to see you working out if you have hit all three. If you missed one or more than come on in.

Banana's New CrossFit Lions Video

Strength:
Back Squat 20,3,15,3,10
Rest as needed between efforts -- make sure you have a spotter
WOD: 
3 rounds 
50 situps - anchored
25 good mornings - weight to be determined per athlete