Enjoy Your Long Weekend

I am off to Whistler. Ains is going to be teaching the 9 and 10am classes on Saturday. Reminder the gym is closed on Monday, however I believe Robyn and Annie are going to be throwing down at 9am on Monday. Perhaps Robyn can again leave a post on the comments of this blog to confirm. Please be aware that even though Robyn is a CrossFit coach, she is not teaching the classes as she is going to be working out herself. However I'm sure she will help you in the setup and what you can do.

Friday Leaderboard
Ladies:
1. Ains 14 2/3
2. Annie 14
3. Michelle 12 1/3
4. Robyn 12
5. Hattie 11 1/3
Men:
1. GC 14
2. Nick 13 1/3
3. Pie 13
4. Knight 12
5. Eddie 11

Lets get in the heat

Good lord this weather is amazing. Absolutely love it. Lets get in it. Time to tax the legs and we'll work on the muscle ups before hand. If you are someone with muscle ups try and see how many you can do in a row. Also I want those of you with muscle ups to make sure you are getting to full extension at the bottom.

Strength: 
Muscle Up Work 
WOD: 
Rounds in 20min:
1 hill climb
10 KB Swings 1.5/1 pood
20 Jumping squats

Steven Bunches Is Off The Top Of The Leaderboard

Danimal has throw down Garth Prouse's Grace time and taken over the top spot on the Grace Leaderboard with a time of 2:10. Well done. Ains has also taken down Hatties top time for a new female gym record.

We are going to be closed this Monday for the BC Long Weekend. Regular class hours on Saturday. It is likely some members might still be working out at the gym. If you are leave a message on the blog so people can join you.

Rest Day / Make up day as usual for Thursday.

Grace Leaderboard
Ladies:
1. Ains 3:09 Gym Record!!
2. Roe 3:13
3. Annie 3:34
4. Hattie 4:15
Men:
1. Danimal 2:10 Gym Record!!
2. The Pie 2:26
3. Jerry 2:45
4. Solo 2:57
5. Nick 3:14

Benchmark WOD -- Grace

Time for a Benchmark / Leaderboard workout today. If you haven't already noticed this is the week of short wods to follow up last week of longer metcons. Grace is a perfect example of that. Really looking forward to seeing Danimal tackle this bad boy. Sub 2min is possible and gym record is likely. No pressure big guy.

Wednesday Workout
WOD: 
"Grace"
30 Clean and Jerks @135/95
You may power clean, squat clean, press, push press, push jerk, split jerk.
Post: 
5x60m band runs

2k row leaderboard
Ladies:
1. Hattie 7:57
2. Jenny 8:35
3. Annie 8:39
4. Robyn 8:51
5. Michelle 9:09
Men:
1. Danimal 6:48
2. Murder 6:50
3. Solo 6:52 (offsite at the North Van Firehall)
4. Jerry 7:10
5. Geoff 7:18

2K Row

Sorry for the late post. Computer was left at work.

Tuesday  Workout

Strength: 
Box Squats 10x2
WOD: 
2K Row

Max Pullup Sets -- Kyprios Peak Performance Video

Check out Kyprio aka Bayday aka Evil Kyp as he is issued a CrossFit related challenge in the Peak Performance challenge in which Peak Radio is giving away a 100k price to the winning artist. He did a version of Kalsu which some of you might remember is the nastiest workout we have done yet or right up there with them.

Monday WOD (OPT Blog workout):
A. Max Split Jerk - No press outs aloud. You must catch with straight arms.
B. 4 sets of max pullups w/t a max rest of 5 min between set

Your score is the total weight completed plus the total pullups completed in each round.

Ladder Saturday

Saturday WOD:
A. Strict Press Ladder 75/55 - no racks
B. Death By 10m w/t a medball 20/12
* 1 on the 1st minute, 2 on the second, 3 on the third. You go till you fail or quit. 

Friday Leaderboard
Ladies:
1. Robyn 23:38 RX

Men:
1. Scott 16:28
2. Solo 20:04
3. The Pie 20:15
4. GC 21:34
5. Geoff 23:53