Blog Archive

The crossfit prescription calls for regularly learning and playing new sports.  It’s fun to get out and apply your fitness.  I’d like to extend the prescription and say why not regularly learn and show off new Beast Skills.

Ever thought about being able to do a one armed pull-up?

How about doing the human flag?

Or even a clapping handstand push-up?

Jim Bathurst over at beastskills.com has tutorials for all these moves and more.  Couple that with your base of crossfit strength and conditioning and you’re practically 90% of the way to adding (another) beast skill to your bag of tricks! 

Set a goal.  Make a commitment.  And have fun!

Today we’ve got our sights set on mastering the muscle-up.  Check out the beast skills tutorial here.

Wednesday’s Lesson Plan

Warm up:  Three times through

15 kettle bell swings
10 v-snaps
5 chin-ups (supinated grip)

Tech:  Muscle up

Try some pull-ups finishing with your hips at the bar or rings then move onto practicing your transition from the pull-up to the dip.  Set the dip rings low and place your feet out on the floor or a box in front of you and practice that transition.

WOD:  Zoe

30 muscle-ups.

Progression is 3 pull-ups and 3 dips per muscle up.

It’s been a while since we’ve done this one.  And we’ve seen several 5 or 6 weaks strength programs come and go since we last did including ones on the deadlift, back squat and shoulder press.  It’s time to see how strong we’ve gotten.

We’re talking old school lifting today.

Tuesday’s Lesson Plan

Crossfit Total

You have one hour to warm up and complete three attempts at a 1 rep max at each of the Back Squat, Shoulder Press and Deadlift.  In that order.

“The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test.” -Mark Rippetoe

Happy Monday CFVers and welcome to the week of “It’s been way too long.”    This week we’re going to hit some movements and WODs we haven’t seen in a while.  Some we love.  Some we hate.  Some we love to hate.  What’s in store today from the trunk of long unvisited work outs?  You guessed it…RUNNING!

Post your favorite WOD that we haven’t seen in a long time to comments. 

Monday’s Lesson Plan:

Warm up:  You have 8 minutes to run 800 m.

At the end of the 8 minutes we head right into today’s WOD.

WOD:  2 mile run.

Rest and recover as needed after and use the remaining class time to perform today’s strength session.

Strength: 5×5 Overhead Squats

Thursday’s WOD is going to be Fran.  Get your challenges for the ladder board set up!

Much love,

The Patty Team

Sent from my iPhone

I know you’re all Nutts Cupped out and likely have donor fatigue (thank you all for your generous donations…it was officially a fundraiser as opposed to a fundloser, and we’ll publicize how much we made as soon as we finish calculating all the components of the weekend), but I have had requests from multiple people to post the final standings of all 45 teams.

But before we get to that, here’s a video of the Teen Wolf just moments after his beard was completely shaved clean at the party on Saturday night.

Now to the final results. Finally. The top 8 teams who made the Nutts Cup ‘Chase the Rabbit’ Final WOD were:

FINAL RANK:

1. CrossFit Calgary: Chelsea Miller, Jason Burke, Brett Marshall
2. Hybrid Athletics: The Talent: Nate Beveridge, Mark Cassibo, Karolina Pawluk
3. The Sofa Kings: Ashleigh Moe, Noah Pester, and Kyle Flanders
4. The Breeders: Dan Fontaine, Brad Chase, Emily Beers
5. Hybrid Athletics: The Centaurs: Robert Perovich, Tim Dickson, Ruthie Unaegbu
6. CrossFit Kitsilano: Wolfpack: Fynn Mulligan, Nancy Rankel, Bryce Hafso
7. CrossFit North Vancouver: Lindsey Liddiard, Rich Liddiard, Corey Auger
8. CrossFit Rocky Point: Victoria’s Secret: Tyler Chomos, Victoria hall, Joe Scali

The final standings from all the workouts for all 45 teams can be found HERE: Final Standings

Warmup: 50 kettle bell swings

Tech Deadlift

(3,3,3,3,3,)

“Zombie Helen“
3 rounds for time of:
400 m Run
21 Bodyweight DEADlifts
12 DEADhang pull-ups

Saturdays Workout is Filthy Fifty

50 Box jump, 24″ box / 20″ box
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders

Punky/CFP

Sunday Wod Coach’s choice.