Blog Archive

Matt Dahlman registered a team for Nutts Cup, but at this point he’s the only one on his team. Beg and plead and offer him something good if you’re looking to compete.

Two days until the video submission deadline, and it is becoming apparent that CrossFitters are less reliable submitting videos on time than they are at finishing WODs on time. I have had at least 10 teams ask me for extensions.

Note: Bonus for teams who have ALREADY submitted them and who get them in by July 1st (you’ll get an advantage in the judging process).

For everyone else, we’re giving you an extra three days until Wednesday, July 4th to submit your video.

Saturday:

Warm-up: Shoulder mobility and Burgener warm-up

Tech:

Hang Power Snatch (3, 3, 3)
Power Snatch (1, 1, 1)

WOD:

20 Power Snatch (135/95)
50 Burpees

Remember, we’re closed Sunday and Monday for the Holiday.

– Eunice and Kermit praying for SUN!

Sent from my iPhone

Reminder, we’re CLOSED SUNDAY and MONDAY for the long weekend. Happy Canada Day!

We’re putting together a Paleo Recipe book that we’ll be selling at Nutts Cup on August 11th. If you have a great paleo recipe, whether it be an appetizer, a dessert, a dinner, or anything in between, send us your recipe. E-mail it to Eunice at punky@crossfit.ca

Also, if you’re interested in helping out at Nutts Cup on Saturday, August 11th, here are some of the potential things you can get involved with:

1. Judging (we especially want you if you’ve judged CrossFit events before). Contact Sheppy at theshepherd@crossfit.ca

2. Silent Auction: Audrey will need a couple volunteers to help with set-up and administering the silent auction. Contact Audrey at audrey@crossfit.ca

3. Decorating: Contact Dash at dash@crossfit.ca

4. After Party: Bartending is a great way to get to know people if you’re new to the community. Contact Ana at fancypants@crossfit.ca

5. Set-up: Contact Andy at sack@crossfit.ca if you want to help with setting up WODs.

FRIDAY:

Tech: OHS (5, 5, 3, 3)

WOD: Josh

21 OHS (95/65 lbs)
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups

If you have been here less than 6 months and don’t think you can get through this in 30 minutes, do a BABY Josh instead:

Baby Josh:

21, 15, 9

OHS
Pull ups

– Eunice and Kermasutra

We have a beautiful LARGE Love Sac at the school that is in very good condition but we no longer have a space for it!!!
It is around 7 years old but is very rarely used so still fluffs really well! Its super comfortable and great for playing jumping games on with little kids.

So it is for sale!!!

Please email Dashie for more info if you are interested: dash@crossfit.ca

Regular classes on Saturday (10 am, 11 am) but we’re closed SUNDAY and MONDAY for Canada Day. Enjoy the sun…hopefully.

Add your name to the list and keep track of your progress during the next 6 weeks of our 3 rep max. Hang Squat Clean series:

We don’t bug you all the time to keep track of your scores and write in your
book just for the sake of it. There’s a method to our madness.

Two reasons you should have a moderate idea of your max lifts and your times on benchmark workouts:

1. PERSONAL GROWTH: Although not everyday is a test day, and you don’t have to kill yourself six days a week, some days are test days. And on the days that you test yourself, you want to know that you’re improving. That’s kind of the whole purpose of CrossFit – personal growth. Anyone can do functional movements at a high intensity, but the fun comes when you compare your Cindy time or your Tabata Squat score to what you did six months ago and you realize that you CRUSHED your old time. As a coach, nothing makes me happier than seeing students gloat about their personal bests, and if you have no clue what your personal bests are, then you’re missing one of the greatest parts of this whole thing.

2. COACHING: You’ll help both yourself and your coaches out a ton if you have some kind of clue what you can lift. If you know your numbers, we’ll be able to help you scale accordingly for the workout.

I was suspicious that people haven’t been keeping track of their scores lately, so I put it to the test and asked around. In this audio soundtrack, you’ll see that my suspicions were correct:

FYI: The Olympic Lifts are the Clean and Jerk and the Snatch.

Thursday:

Warm-up: 7 minute ladder of wall balls and D-ball slams with a partner

(Partner A does one wall ball and one ball slam, then Partner B does one of each. Then Partner A does 2 of each, followed by Partner B. AMRAP in 7 minutes)

Tech: 3 Rep Max Hang Squat Clean DAY 2

(3, 3, 3, 3, 3) – See if you can increase your load from Monday

WOD: Split Jerk from the back (1, 1, 1)

Leaderboard is max split jerk

-Eunice and Kerm

Stretching tonight: Wednesday June 27th at 7-8PM – SHOULDERS and TORSO

Todays focus will be on shoulder mobility and stability PNF for lats and hip flexors – much needed after today’s wod!

Today’s Videos:
Exercise for rotator cuff, rotator cuff injury, shoulder impingement syndrome

Rotator Cuff Tutorial – Anatomy Tutorial