21 May 2012
Back Strong
Tuesday Tech:
Deadlift
3,3,3,3,3
Do all 5 sets with the same weight – about 65-75% of your three rep max, touch and go, no rest or re grip.
Ring Dips
If you don’t have a ring dips, complete 3-5 reps of ring dip negatives, those that have strong ring dips do weighted sets. (do your dips as you recover between deadlifts)
Workout: 800m run
CFP
17 May 2012
FRIDAY and LONG WEEKEND HOURS
LONG WEEKEND HOURS:
Friday: 6 am, 7 am, 11 am, 5 pm classes
Saturday: 10 am, 11 am classes
Sunday: CLOSED
Monday: CLOSED
Go have some fun and enjoy the sun this weekend!
Studeo55 Crew at the 2011 Nutts Cup
Nutts Cup has come a LONG way in three years already. And I’m happy to announce that the 2012 Nutts Cup is sold out. I posted it last night at 8 pm and by 12:30 pm this afternoon, the forty spots were accounted for. For all of you who registered a team, keep checking this website and our Facebook Page for updates. I’ll also be emailing you all with details as we get closer to the date.
FRIDAY:
Tech: Deadlift (2, 2, 2, 2, 2) (If your back is feeling the effects of a ton of deadlifts in the last two weeks, then do moderate weight for sets of five)
– In between sets, do a rope climb or two (try one with no legs)
WOD:
In 3 Minutes: Run 400 meters and then AMRAP shoulder press (95/65) in the remainder of the time.
REST 3 minutes
3 Rounds
– EUNICE
Score is the total shoulder press in all three rounds
Saturday:
MAKE UP DAY
-Priority is Sasquatch if you didn’t do it.
– Eunice
16 May 2012
Nutts Cup Registration is HERE
First 40 teams to pay the $135 fee and submit a registration form are in. 100% of the entry fees go toward prize money! $3000 for the winning team.
Please fill out the registration form below and email it to punky@crossfit.ca. It will honestly take you one minute, so do it right away. You aren’t considered registered until you pay via the paypal link below and submit the registration info.
Registration Form
If you don’t know all of your team members yet, please fill out what you can and get me the rest when your line-up is finalized. Teams don’t have to be made up of three athletes from the same affiliate.
WE ARE SOLD OUT FOR NUTTS CUP!!! WOHOO BRING IT ON!
Thursday:
Tech: Squat Clean and thruster – go as heavy as you can for a single rep. Do some heavy sets of fives and threes before you work your way up to a max.
WOD: Complete 100 Thrusters (95/65 lbs)
*** But there’s a catch: After the first minute of thrusters, at the top of each minute, do five burpees. Try to bust out as many thrusters as you can in the first minute before the burpees start slowing you down.
Don’t be a hero. This is a tough workout. Scaling will be necessary for most people. Scale the weight, or scale the amount of thrusters. IF YOU CAN’T DO 2o THRUSTER IN A ROW, then you’re going to want to scale the weight. I want everyone done in 15 minutes.
– Eunice
16 May 2012
NO STRETCH THERAPY TONIGHT!
Sorry for the late notice but something has come up and therefore there will be no Stretch Therapy this week.
The CFV Crew
FYI – I am moving out of my apartment as of June 1st – my place (a huge 1 bedroom with a walk-in storage and optional underground parking) is located in the heart of Kitsilano at Yew and 2nd Ave. – I am looking for someone who could take it over from me and move in June 1st. If you are interested please call me at 604-788-5432
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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