14 Aug 2011
Blueberry season is upon us!
My favourite time of year! This weekend I bought 100lbs of berries to keep in my freezer. For years my family has bought from the same farm in Port Coquitlam where the berries are non-sprayed, hand picked and even bagged and frozen for us by request.
Contact Juliana at [email protected] or 604-468-8988 if you are interested in ordering some fresh or frozen.
Technique: Front Squat
WOD:
3 Rounds
12 Front squat (135/95) – no racks
12 Burpee Pull Ups
Hope you love this week as much as I did!
Corey
12 Aug 2011
In Over My Head & Life's A Beach
Short notice but get you ass to the Beach today for a Good ol’ CrossFit beach workout at 1pm.
Join the Eagle & LumberJack at Lacarno near NW Marine Dr & Tolmie for some good hang time, show for the workout, or show up to hang out with friends and chill in the warm sun shine.
Warm Up:
20 Alternating KB High Pulls to prep the shoulders
Tech:KB Snatch
50 Alternating KB Power Snatches
Use a weight that is light enough that you can concentrate on technique.
Use the remaining time to warm up your OHS.
WOD: 100 OHS
Do 100 Overhead squats in as few sets as possible.
Each time you put the bar down complete 1 rope climb + 21 double unders
Your score is the number of sets it takes you to complet the 100 reps! (lower is better)
You have 30 minutes to complete the workout. (95/65lbs).
Sunday’s make up day, thank you all for a good week!
CFP 
11 Aug 2011
"Angie"
Charlie Palmer’s heart-felt apologies go out to this morning’s intoxicated post.
Back on track!
Here’s a lil video on today’s workout from our friends at CrossFit Central.
For time complete:
100 pull ups
100 push ups
100 sit ups
100 squats
Oh crap! Eunice I totally screwed up your post, it is like 2:30 and I am trying to fix it! I’m obviously not a word press pro & I sincerely apologize for posting this. I have tried to remove it however I do not want to deleted it completely.
In this case I take full responsibility, pls don’t go Hulkamaniac and challenge me to a wrestling match, losing may be too much for my ego to handle!
CFP
11 Aug 2011
Nutts Cup Team profile: Team Leap Frog
This team boasts some serious credentials:
Two of their members have competed at CrossFit Games competitions (Tiny Dancer in 2011 and Kermit in 2009).
*Note the use of the nickname Tiny Dancer, as opposed to the more commonly used Afghan.
“I don’t know if I like this ‘Aghan’ stuff” is what Dan’s visibly offended mom said when she read about her son’s nickname.
Mothers far and wide – all they’ve have ever done is love us unconditionally, so I have to respect Dan’s mother’s wish. Your son will now be known as Tiny Dancer to me, and as The Private Dancer to Bradleah.
And last but not least is Chris Le Bihan, who happens to be a 2010 Olympic Bobsleigh Bronze medalist. He might also challenge Pete Kendrick for the Best Looking award.
Let’s take a look at this team’s strengths:
3. Any event involving an ice track and a sled
2. An Ironman event (His original nickname was Dan the Ironman, after all)
1. In all seriousness, this team’s biggest strength just might be their desire to compete. Like Sheppy says, I’ve never met someone who is more excited about CrossFit than Dan. He was certainly our team member who was the most stoked to compete at the Games in LA this summer. And the fire I saw Kermit put forth at Regionals (namely her tenacity getting through multiple near bodyweight snatches during the Amanda event) is a fire I’ve only witnessed a couple times in my life. As for Chris, he hasn’t won any Olympic medals in a solid year and a half, so I’m sure he’ll be itching to end his dry spell.
Warm up: reverse tabata L-sits
Tech: split jerk
(3,3,3,3,3)
workout: complete 3 rounds of,
400m run
21 kettle bell swing (red/black)
15 box jumps (20/24)
9 H-S-P-U