Happy Canada Day

Reminder that there will be only a 8 and 9am class.

Its Tanya's birthday today. Happy birthday Tanya. For those of you who haven't met Tanya she is the one behind the Paleo diet challenge and has been a wealth of knowledge with it. Hope you enjoy the workout today Tanya.  Have a great day on your birthday.

WOD:
"Canada turns 143"
In groups of two athletes complete 143 reps of each exercise:
SDHP 75/55 -- one partner can work at a time.
Medball situps -- Both partners are anchored in the weight trays and passing the wallball back and forth while performing situps.
Medball throws -- Stand five meters apart and throw the ball to your partner. You must pass through the front squat just like you do on the wallball. The ball does not have to be caught, its up to you.
Weighted lunges -- 25/15

Canada Day Class Schedule

Canada Day is tomorrow and the gym will be open for a 8am and 9am class. Love to see everyone coming out and hitting it. Class schedule will be as per usual on Friday and Saturday. 

Holy Sh*t that is a lot of Cardio

Okay we have done two very similar but working completely different body group workouts the last couple of days. Both were extremely challenging Gymnastics dominated motions, that was essentially strength training in a mild conditioning environment. We also hit some good strength work both days. Now its time to get a bit of a sweat on. 
WOD 1: 
"Tabata Double Unders"
Lowerst number of completed double unders in any of the 8 rounds is your score. Tabata is 20 sec on 10 sec off for 8 rounds.
WOD 2: 
8,7,6,5,4,3,2,1
Manmakers
20 box jumps 24/20
* Manmakers reps go down each round, box jumps stay the same. Pick a box jump height that you can do the speed box jumps on. If RX is too high, than take the height down.
WOD 3:
1 Mile Run for time

Pull, Pull and more Pull.

Strength:
A. Hang Squat Snatch
B. Clean Pulls 5x5 -- straps are aloud
WOD:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.

This came up on the mainsite a few days ago and it is really a challenging workout. For some of you new athletes I might change things up substantially for you. 

Thank You So Much

To everyone who came out and supported the CrossFit For a Cure boyz on Saturday morning. As a gym we raised $960.00 which so far is the most out of any gym they have visited in Canada. That is pretty f*cking cool. I would like to single out Steve Pipkey who's single donation made up a large portion of that sum. Thank you very much Steve. It was really great to hear everyone's personal stories of how this disease has effected their family. It really brings things into perspective.

Thank you again.

The Cure Leaderboard
1. Scott 15:09
2. Solo 16:17
3. Ains 16:47
4. Nick 17:08
5. Matt 17:38
6. Alex 17:40
7. Roe 17:50
8. Annie 17:57
9. Baker 18:04
10. Robyn 18:36
11. Geoff 18:53
12. Pip 19:18
13. Darren 18:10 (75#)
14. Lauren 19:37
15. Boomer 20:37

Monday Workouts
Strength:
Front Squat 10x2 -- no more than 85% of 1RM
WOD: 
3 rounds of:
You have 1 minute to complete a max set of ring dips, in the remaining time you will hold your self up on the rings.
Rest 1 minute
You have 1 minute to complete a max set of ring pushups/regular pushups, in the remaining time you will holf your self in the plank position
Rest 1 minute

CrossFit For a Cure at 9am

CrossFit for a cure is coming in at 9am to join us for a little workout. They are accepting donations for Alzheimer Society. Please see below posts for more details. Love to see as many of you as possible for tomorrow morning. Should be lots of fun. This workout fits pretty good into what Alex and Matt have done in the last couple of days or at least as well as it could without making them do a pure Olympic lifting session. Can't have them come visit us and not play around with our hill. I was close to throwing down the stair climbs on them but thought that might be a bit cruel on all of us. This WOD also plays nicely into what we have done this week. I'm pretty sure Matt and Alex are also going to go throw down the "Nutts" WOD at CFV later on in the day so hopefully this will leave them in good stead to attack that hero WOD.

WOD:
"The Cure"
4 rounds:
10 Thrusters 95/65
1 Building Lap
3min rest
4 rounds:
15 burpees
200m medball carry 20/12

2007 CrossFit Games Hopper WOD

I am going to change the wod a little bit to fit what I want to do for today but the essence remains. Amazing how much the workouts we use to test capacity have changed.


Strength:
Dead Deadlift 5x4
Push Jerk - Heavy Single
WOD: 
1000m row
4 rounds:
20 pullups
10 Push Jerks 135/85