24 Aug 2011
Nutts Cup WODS
Thursday’s Lesson Plan:
Warm up: 75 Wall balls
Tech: Back Squat
Wod: 10 sets of 10 reps back squat
Leaderboard: Max pullups (Old Skool…Pup request)
patty
23 Aug 2011
Not as bad as Michael
It’s time for another Nutts Cup Team Profile:
Team Name: Under The Bus.
Members: Bill ‘Bilbo,’ Scott ‘The Sheik,’ and Jenny ‘The Bus.’
I’m not sure what ‘The Bus’ is more excited about – the fact that her team is named after her, or that her horroscope at the beginning of August told her she was going to fall in love on the 28th. Let’s hope it’s a good one who gets ‘Under the Bus’ as the clock strikes midnight at the After Party on August 28th.
Speaking of love, Bilbo Baggins seems to be more and more in love every time I see him, thanks to his lovely girlfriend, Lisa. This is sure to help his performance.
So in sum, the hope of love, and love itself, combined with the Sheik’s relentless tenacity means this team is in good shape for Saturday!
Visit WODHOG for more Nutts Cup Team profiles.
Wednesday’s Workout: Not as Bad as Michael
Tech: Get your HIPS to the BAR (work on bar muscle ups and pullovers)
WOD: Not as Bad as Michael
3 Rounds
800 metre run
50 Knees to elbow
50 Good mornings
**This is a nasty core workout. Don’t be too proud to scale it if you need to. Although they’re not that bad when you’re doing them, you’ll be able to feel those good mornings the next day. If you don’t want to totally crush your core, do 20 or 30 knees to elbows and good mornings instead of 50. If knees to elbows are next to impossible for you, sub in ab mat sit-ups instead.
Good to go,
Eunice
The Caveman Cookout will be on hand this Saturday at Nutts Cup roasting up a feast!
From spicy jerk chicken to a Juniper and Figwood smoked pig (I’m not even sure what that is), their menu sounds amazing. They’ll be serving their paleo-friendly food from noon until the food is gone, so even if you’re not competing, here’s another incentive to come out to Nutts Cup.
Check out their website for details: CAVEMAN COOKOUT
Speaking of competing, a group of us from CF Van – Me (Eunice), Fancypants and Poker – along with an import from Big Al’s box in Kelowna – Evan – went to Seattle on the weekend and competed at WOD FEST, where we were second.
Check in to WOD HOG tomorrow WODHOG for a detailed recap of the eventful weekend.
Less than 30 seconds after the fifth and final workout was under our belt, the drinking began…
Tuesday’s WOD:
Tech:
Deadlift (5, 5, 5)
Warm-up your power clean
WOD:
Di-Liza-Fran (Part Diane, part Elizabeth, and part Fran)
21 Diane (255/155 lbs)
15 Elizabth (135/95 lbs)
9 Fran (95/65 lbs)
It works like this: Start with your Diane deadlift weight on the bar and complete the round of 21s of Diane (21 deadlifts and 21 handstand push ups). This is followed by the round of 15s of Elizabth (15 power cleans and 15 ring dips), all topped off with the round of 9s of Fran (9 thrusters and 9 pull ups).
One bar per athlete.
After you do the round of 21s of Diane, you’ll strip your own bar down to Elizabeth weight, and then strip it again for your round of 9s of Fran.
-Eunice
22 Aug 2011
Volunteer or Judge at this weekend's Nutts Cup
Some of you have signed up at the school already, but we need more judges and volunteers for Nutts Cup. If you want to judge or volunteer, sign up in the next couple days (on bulletin board at front entrance), or if you’re not from CF Van, you can e-mail Emily at punky@crossfit.ca. The day will begin at 8:30 and goes until 4:30 pm this Saturday.
Hallie and Richie at last year’s Nutts Cup.
Today’s WOD:
Ghost WOD
A
EVENTS AND WORKSHOPS
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What Weakness 101 is all about!
As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
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