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