Two Classes on Saturday -- Gym Closed Monday but...

I will hosting a CrossFit Lite class at Lululemon Park Royal Village at 7:30pm on Sunday night. All are welcome to attend. We will do doing gymnastic style movements but as usual I will make sure its a kick ass hit.

9am and 10am tomorrow morning. If you can make the 9am then do it as the class will be bigger and this workout will be more fun with a bunch of people. Also like to welcome Sarah B....aka Marrisa's sister to the Den. She owns a CrossFit gym in Florida and is here visiting for a few weeks. She seems like a great coach and I'm even going to try and convince her to teach a class for us while she is here. Its always a good idea to get a different perspective on our movements.

Saturdays WOD:

2 rounds for time:

150 double unders or 300 single skips

med ball throw back and forth outside

30 wallballs with that same medicine ball

3 rope climbs

20 KB Clean and Jerk (this is in total not per arm....this should be a heavy weight)

20 KB SDHP (with the same KB as the Clean and Jerk)

20 Pullups (Chest to Bar if you got em)

20 GHD Situps (Both hands touch the ground)

Thrusters and Running

WOD:

5 rounds for time:

10 thrusters

1 building lap

What does everyone think about doing a workout next week at Ambleside Beach....it would involve a swim? I might even think about doing it on Saturday for fun. Please give feedback on the comments.

Again this will be a short workout and I'll do my best to get you in and out as quick as I can. I know the Den is hot right now but fuck so is everywhere.

New Pool at CrossFit Lions

It has never been hotter in Vancity than it was today, therefore I bought the gym a pool....trailer park style. Crazy. Congrats to all who got in today and braved the heat.

I am going to keep the workouts short the next few days and it will give us a chance to focus in on some strength work and the Olympic lifts. No sense in having people do long burners in heat like this.

Thursday WOD:

Snatch Max Single

Back Squat 5x5

Sorry for not mentioning that we were on Shaw cable last night. I will be getting a copy of it and posting it on the website for everyone to view shortly. It will also re-air quite a bit so I'll let you know when it does.

New 500m Record

Congrats goes up to Marrisa for dropping down a 1:44 on the 500m row, breaking the old record held by Hatty by a full 4 seconds. She really put it all on the line to hit that, which was shown by her 5min of recovery spread eagle on the ground. If you want to hit a personal best on the row that is the type of work effort you need.

Wednesday Tech: Pistol (aka a single legged squat)

Wednesday WOD: "Mary"

rounds in 20min

5 HSPU

10 alternating pistols

15 pullups

Lets lift heavy today

Tuesday's WOD:

Front Squat

5x3

Bench Press

5x3

Strict Pullups

5x max reps

At the end of this we are going to row 500m for time.

New Exercise for Today

We are going to do the Saturday WOD for Monday's Workout. For all those that came on Saturday don't worry I'll have something else for you to rip. The reason why we are repeating this workout is that it caught me by surprise and I think I stumbled upon a really good hit that I want everyone to try.

Tech: Box Squat 5x2

Wod:

10 rounds:

bar starts on the ground, you squat clean it up, jerk it overhead and then put the bar on your back. You will then step up onto a 20" box with one leg come to full extension and do the same with your other leg. Drop the bar and then do 5 burpees.

5 min break

3 rounds:

30 jumping pullups

30 jumping ring dips

30 jumping squats

This video is of Andy Swartz of CrossFit Vancouver during the 2009 CrossFit games. Sorry for the shit camera work.

The Monk 2009 CrossFit Games WOD 3 from CrossFit Lions on Vimeo.

9am class only on Saturday

Sorry guys...Chelan has work again tomorrow which means I have to get down to the boat rentals asap so their will only be a 9am class tomorrow.

Almost everyone who hit Murph today set a personal best or did really great for their first time.

Saturday WOD:

Its a surprise....I just got home and have to put some thought into it. It will not be as long a hit as we normally do because of Murph but we will have fun with it.