REST DAY / MAKE-UP DAY

If you've been in to the den Mon, Tues, and Wed then stay away today... get some rest, enjoy the (hopefully) good weather or do what I usually do and enjoy some ben&jerry's (kidding... but not really).  If you missed one or more of the days come on in from 7-10am or 4-7pm just like the past couple of weeks and whoever is coaching will get you to make-up the day you missed.

Since I get such a nice easy day to break in my programming skills I figure I'll play around with the cool tools this thing has to offer and deliver you guys a wicked vid that's posted on .com tonight... hopefully it works.

This is Becky Conzelman, she finished 3rd in her sectionals over in Virginia.  Enjoy!

Schaalo, out...

http://media.crossfit.com/cf-video/OutlawCrossFit_Becky208Diane.mov

Coach Chris is off on his honeymoon!!

Chelan and I leave Wednesday morning for 12 nights to Cabo San Lucas. There will be 5 coaches taking up the class duties while I am away. Roe, BB Guns (Bianca), Monkey (Christoph), GOAT (Chris Schaalo) and Ainsley (5th fittest lady in BC). I hope you will all enjoy working with them and I'm sure they will do a great job. Garth Prouse will be overseeing the gym also and making sure everyone is doing what they should be. Chris is going to be programming for the gym while I am away and he will do so on this blog. The only thing that changes is there will be no daily leaderboard posted so please post your results to the comments section.

If anyone needs to get a hold of me I will be checking emails daily, so don't hesitate. chris@crossfitlions.com. I would be really happy if people leave comments on the blog about how classes were and how everyone did so I can read them.

Please be nice and kind to the coaches and enjoy the next couple of weeks. Reminder also that we will be closed on Good Friday, open on Saturday and open on Monday.

This is my first time leaving the gym for more than 2 days....I am nervous, sad and excited all at once. I love you all.  Train hard, eat well and stretch.

Would like to give props also to Alex M.(even though he never checks this) for dropping down a gym record 3:18 1000m row tonight. He has a low 3min in him for sure. Great work. 

Wednesday WOD:
Tech:
Dead Deadlift 5x4, no tap and go - Sectional athletes, your backs might not be ready for this yet so sub if you need to.
WOD: 
AMRAP in 20min:
20m Overhead Lunge w/t 45/25 #
20 achored situps
15 Wallballs

Tuesday Leaderboard
Men:
1. Ant 7:59 RX
2. Pie 8:14 RX
3. Monkey 9:50 RX
4. Goat 10:14 RX
5. Connie 12:08 RX

Todays .com WOD

Here is a new workout again from .com that looks like fun. Fits perfectly after yesterday lifts and conditioning. Because this wod is so strength based we will do an additional 1000m row at the end of the workout....just for fun.

Want to put a shout out to Dan who put 275 overhead today in the split jerk and to Connie Chung who split 235.....and he's 170lbs soaking wet.  Great work gents. Dan's total is a gym record for the split. I guarantee he'll be 300 + within the next couple months. 

WOD 1: 
Seven rounds for time of:
3 Front Squats 185/135
7 L-pull-ups
*note the front squat is heavy at RX so please scale down accordingly if you can't pretty easily manage that for 3 reps fresh. If you don't have L pullups you do strict pullups and if you don't have strict you kip. If you don't have kipping pullups than use the band and do strict chest to bar band pullups. 

WOD 2: 
1000m row for time

Pride, Lust and Envy Leaderboard
Ladies:
1. Roe 4 + 3 burpees
2. Dimples 4 + box jumps
3. Karen 3+ burpees
4. Tanya 3 + 3 burpees
Men:
1. Kioks 6 + 3 burpees
2. Connie 6 + box jumps
3. Oz 5 + burpees
4. Rick 5 + 4 box jumps
5. Ant 5 rounds

Big Weekend For CrossFit Lions -- 5 Athletes moving on

First off I would like to thank all the people who came up to support the CrossFit Lions Team this weekend in Squamish. Thank you Roe, Tanya, Katie, Annie, Geoff, Olivia, Knight Rider, Connie Chung, Kioks, Murder, Sophie, The Duke, OZ, Nick and Jenny.
Also thank you to my beautiful wife who now has no voice left because she was cheering so loud. I know she helped me through some dark times in those workouts. If I forgot your name its only because I care.

Now onto our athletes....Ains, Hattie and Annie qualified for the ladies and Garth and Monkey qualified for the men. Solo was 16th place, one spot away from qualifying. Everyone who didn't qualify had great moments and I couldn't be prouder of our gym. We have one of the smallest memberships of any of the gyms their and we qualified 5 people to go to regionals two months from now.

Garth, aka Steven Bunches, finished second in the burpee, box jump, Kb swing WOD and destroyed the field in the final workout for a first place finish. He finished in 6th place but established himself as a real contender to come out of the regionals in Calgary. Christoph, who was fighting a bad back and a wicked cold, still went to war and finished each workout in the top 15 to end up 12th I believe. Again at full strength he will be a contender in Calgary. Solo finished off the total with a 475lbs deadlift with lots left in him, had a strong showing in the burpeed box jump wod and then dropped down a bad ass 6:52 2k row to finish 5th in that event. Matt just missed out on the final WOD but overall had a great weekend of workouts and effort. Good work boyz!!

On the ladies end Ainslie finished 5th overall with an incredible row and steady pace in all four workouts. She is a contender in to come out of Canada for sure.  Hattie, who just got ring dips a few days ago and pullups only a few weeks ago, finished the last WOD RX and therefore punched her ticket to Alberta. It was incredible to watch her continue to fight through that last wod. I was so proud. Annie who was in the 20's before the last wod began, stormed through at rx to get herself into 15th place. Stellar PB all weekend. Great work Annie.

Big ups also to BB Guns, Robyn and Mel who all had a fantastic weekend. B fighting through that last round of ring dips, is proof of what the human body can do if you put your mind to it and stick it out. B also finished 5th I believe in the second workout. Big ups. For mainly big girl workouts she did awesome.  If only we could have got ring dips from Mel a few days earlier....Unbelievable weekend for her. A monster PR in the Row and lifts and she was in place to qualify if it weren't for those damn dips. However I think she knows now that she can hang with these girls and compete at the is level. Last but not least is our inspirational captain Robyn. Robyn PR I believe in all four lifts or pretty darn close to it in the CrossFit football total, PR in the 2K row, good hard work in the second box jump wod and then a top ten finish in the ride the lightning final wod, were it was great to see her strengths shine through. The exercises weren't to Robyn's favor and we knew that going in, but her spirit and fight never went away.

Chelan and I have never been more proud in our lives than we were this weekend. Congrats to all of you and this is only the beginning with what you all can accomplish. More to come on the weekend.

If you were wondering about me I finished in 19th place out of 59 men w/t a 4th place finish on the second workout and a 8 place finish on the last one. A 41st in the 2k row cost me a trip to Calgary. Just didn't pull fast enough. Stupid row. I also tied my PR's in the power clean and bench press, broke my pr in the back squat with at least another 15 pounds in me.

Tech: 
A. Spit Jerk 5x1
B. Front Squat, Thruster, Hang Squat Clean x4 - how heavy can you go
WOD: 
"Pride, Lust and Envy"
Rounds in 5min:
7 box jumps 24"/20"
7 burpees
7 KB Swings red/yellow

7 rounds and a couple box jumps was the best done at the Sectionals by John from CrossFit Kelowna. Garth was just behind him. Unlike this weekend I won't require full foot on the box for the jumps and we will use our burpee standard of two hands straight in the air, feet off the ground, hips extended. Have fun.

Yes there is Saturday Classes

I would like to thank in advance Mr. Geoff Clements, aka GC, who will be supervising/coaching the 9 amd 10am Saturday class. Geoff is not a trainer, so please be kind to him. If you don't know an exercise in the workout, then take it upon yourself to change it to something you do know or feel comfortable with.

A lot of our team will be at Quest University in Squamish competing in the BC Sectionals this Saturday and Sunday. Cost to watch is $15 at the door. Check out the crossfit games website for more information.

Saturday WOD: 
1mile run
25 burpees
50 abmat situps
50 back ext.
800m run
20 burpees
40 abmat situps
40 back ext
400m run
15 burpees
30 abmat situps
30 back ext
1 builiding lap
10 burpees
20 abmat situps
20 back ext

Friday Leaderboard
Ladies:
1. Tanya 206 RX
2. M 220 Scaled
3. Lauren 170 Scaled
Men:
1. OZ 247
2. Dan 234
3. Ant 224
4. Knight 221

Tabata Lions -- Spectators Tickets Update

WOD:
"Tabata Lions"
20 sec on 10 sec off for 8 rounds of each exercise. 30 sec rest between exercises. Total reps win. 
Thruster 75/55
Jumping Pullups
Wallballs
Hang Power Snatch 75/55

Post: (on my discretion, if you push the tabata lions like you should than you won't be doing this)
3 rounds
500m @ 2000m pace
20 Knees to Elbows

To watch the BC Sectionals this weekend at Quest University in Squamish, its $15 per day and you can buy at the door. CrossFit Football Total heats begin at 8:30am and the Battery wod starts at 1:30. We don't know yet when our athletes start. Are any of the athletes not using their one person spectator pass? If so leave to comments so someone can use it.

I will be getting our new batch of t-shirts tomorrow afternoon. If I don't see you in the gym for the afternoon and you are wanting them for up in Squamish, I will bring them out there. Would love if you guys rocked our swag for the event (both spectators and competitors).

Rest Day/ Make Up Day

3x800m Leaderboard
Ladies:
1. Lil Roe 11:01
2. M 11:26
3. Karen 11:47
4. Boomer 12:10
5. Animal 12:28
Guys:
1. Spencer 7:36
2. Rick B 8:01
3. Daren 8:31
4. GC 8:49
5. Banana 9:31