Hi All!

The Long Weekend is approaching us so please read below for the following class changes.
The whole coaching staff is off to Tofino for the weekend to celebrate Patty and Audreys wedding, so please understand the reduced hours.

We are all so thrilled for this day it is a huge event for our community and we hope you all can understand the nature of the situation.

Have a great week,

The CFV Crew

LONG WEEKEND HOURS:

Friday June 28th: Normal
Saturday June 29th: Normal (10am and 11am)
Sunday June 30th: 11am ONLY
Monday July 1st: CLOSED

Saturday, August 17th……

…….the most epic day of the year for our MadLab School.

The Nutts Cup

This is the 4th annual, and looking to be even better than last year.  I know we say this a lot at CFV, but honouring the legacy of Andy Nutts truly is a blessing for our community.

We now have the Lt. Andrew Nuttall, Youth at Risk (LANYAR) Foundation.  It’s a real thing, and a registered Not for Profit Society.  This Foundation funds the MadLab Youth Warrior program under Charlie Palmer, and as we grow our fundraising efforts, we will be growing this program into something that will literally change more and more lives.

The Nutts Cup is our largest fundraising effort of the year, and with Emily’s creative team fundraising requirement for this year’s competitors, we have high hopes for some record numbers. (McLobster has raised over $1900 in Whitehorse!  Hells ya!!)  You can view the CFHQ Video from last year HERE.

With an event like this, it takes a LOT of people to make it happen.  We need YOU (and maybe your friends too…).  Take a look at the list of roles below, and send an email to the appropriate coach/apprentice so that they can organize a shift or two for you to help out.  It’s fun. It’s worthwhile.  And, it means a lot to every one of us.

Volunteer Jobs & Coach Contact:

• Type A Golds:  Registration & Front Door – [email protected]
• Equipment Gnomes:  Setup (Fri-Sat), Tear-Down (Sat) – [email protected]
• Grunts:  After-Party Setup, After-Party Tear Down (Sunday) – [email protected]
• Social Butterflies:  Party Tickets & Wine Raffle Sales – [email protected]
• Rep Nazis:  Judges – [email protected]
• Flirts:  Bartenders (afternoon & evening shifts) – [email protected]

 Nutts Cup 2013 is going to be epic.

Thank you all in advance for supporting something so near and dear to our hearts.

Big Love,

Aud Squad

Monday Bloody Monday

Tech: 3-rep Consecutive Rep Thruster Ladder (Every minute on the minute, you must complete 3 consecutive reps)

– Girls start 65 lbs
– Men start at 95 lbs

Every minute, add 10 pounds. You get one attempt each minute to hit three consecutive thrusters. You may rest in the rack position, or overhead, but you may not put the bar down.

Partner up and do this in two heats. Have your partner change the weight for you, and judge your reps.

This is the leaderboard today

Workout: Fran Numbers but in an EVERY MINUTE ON THE MINUTE FORM

READ carefully. It’s not complicated, but it might take more than half a second to process.

What we’re doing is Fran numbers, but broken up. Fran – 21, 15, 9 – means you’re doing 45 thrusters and 45 pull ups. We’re going to do that today, but in sets of 5. More specifically, you’ll be doing 9 sets of 5. It’s up to you to decide your pace for these sets of 5.

Your Options:

1). 5 thrusters AND 5 pull-ups every 20 seconds on the 20 seconds
2). 5 thrusters AND 5 pull-ups every 30 seconds on the 30 seconds
3). 5 thrusters AND 5 pull-ups every 45 seconds on the 45 seconds
4). 5 thrusters AND 5 pull-ups every minute on the minute
5). 5 thrusters AND 5 pull-ups every 90 seconds on the 90 seconds

Keep in mind what your selection equates to:

1). If you do five and five every 20 seconds, then you’re doing 15 thrusters and 15 pull ups every minute for three minutes, which essentially means you probably have a near sub-3-minute Fran time to choose this option.

2). If you choose to do your 5 thrusters and 5 pull ups every 30 seconds, then you’re doing 10 thrusters and 10 pull ups per minute and you would begin your 9th and final set of 5 at 4:30, meaning you’d finish in under 5 minutes. If your Fran time is close to 5 minutes, this is probably a good option for you.

3). Every 45 seconds means you’ll begin your 9th set of fives at 6:00.

4). Every minute on the minute means your last set starts at 8:00 and you’d finish in under 9 minutes.

5). Every 90 seconds means you’re starting your last set of fives at 12:00.

If possible, I don’t want you to resort to option 5. Ideally, I want everyone to scale this in a way that they can do a 9-minute “broken up Fran.” Maybe this means going lighter on the thruster or maybe it means adding a band. But make sure you can finish in 9 minutes at the most!

Capiche?

– Eunice and Kermit

FIRST:

It’s Dash’s 30th Birthday and she wants to go hiking!

We are shooting for tomorrow – Saturday – at 11am, at Quarry Rock in Deep Cove. You can find more details about the hike here.

Or on the Facebook page HERE. The more the merrier!

Happy Birthday Little Dashie

SECOND

Damian ‘Donkey’ Murray successfully defended his PhD in Social Psychology this week. And get this, he actually finished in four years, unlike many PhD candidates I know who take long breaks to regain their sanity. Donkey really is a hard working, efficient Donkey with a big Donkey brain, and he absolutely deserves the fact that his thesis is up for THESIS OF THE YEAR!

He also happens to be a veteran of this place – it’s coming up on his 4th year anniversary. I still have a vision of Donkey training with Lumber during his personal training three and a half years ago, struggling to do Navy Seal in a purple band.

So he gets the Veteran’s workout today. However, unlike Reto, who selected a workout where he once topped the Leaderboard, Donkey’s workout – The Diabolical Donkey – is full of Donkey’s weaknesses, weaknesses based mostly on his long, monkey-like Donkey arms. We have tweaked the numbers since he tested this workout, though, because we don’t want the 10 am class spilling over into the 11 am class and the 11 am into all hours of the afternoon.

SATURDAY

Strength: Turkish Get-up (warm up with a DB and move to 5 heavy singles on each arm with a barbell)

*Donkey recently Turkish Get-Upped a human being (5’0″ and 110 lb. Kate Richardson. Kermit is next on his to do list)

Workout: The Diabolical Donkey

40-30-20-10

Heavy Ass KB Swings (2 pood for men, 1.5 pood for women)
Box Jumps (24 inches for men and women)
Ring Push-ups

Have you noticed the thermometers at the front entrance?

They’re set up for the wine raffle we’re raffling off at Nutts Cup this summer.

How it works is as follows:

Donate a bottle of GOOD wine. Put your name on it, and colour in one degree on your coach’s HOUSE. This bottle will get you one ticket for the GRAND prize.

What’s the GRAND prize?

The POT of wine! Last year, Dan “Afghan” won 99 bottles of wine all worth $30 or more. This year, we’re hoping to get 200 bottles of wine. But we need your help to get there.

What would you do with 200 bottles of wine?

You’d have one solid year of wine sipping, that’s for sure!

Bring your bottle in and get in on the fun! All proceeds go to Youth at Risk (Youth Warriors Foundation).

Friday

Warm-up #1: TAG!!! Look how much fun Lars is having!

Warm-up #2: Shoulder/Hip Mobility

Tech: Hang Power Snatch

(3, 3, 2, 1, 1)

*In between sets, hit up the pull up bar and do 5-8 strict pull-ups (5 sets of pull-ups total)

Workout:

Teams of 2
15 minute AMRAP
Trading off rounds:

3 Hang Power Snatch @ 75% of max
5 Burpees

– Eunice and Kermit