Blog Archive

Keeping on a similar “seasonal” topic I posted earlier this year, I heard of a really cool App on the radio this afternoon and I thought, “Great! Content for today!”…   But then I got home, had a beer, and forgot…

Thank you Google.

We Heart Local is an App created by the BC Dairy Association.  Other Apps that came up in my search had some not-so-promising reviews where the App claimed to be local but in fact gave information from other areas of the country.  This one, on the other hand, looks fantastic!  And better yet, it’s FREE!

Check out their video here.

Happy Eating!

Richy

Thursday

Warm Up

5 minutes Hip Mobility
2 x 15 Push Up to Downward Dog
2 x 15 Glute Bridges

Strength

15 Minutes to find 5Rep Sumo Deadlift

then…

10 Minute EMOM

3 Sumo Deadlifts @ 90% of 5rep

Complex 3’s

AHAP

3 Press
3 Push Press
3 Push Jerk

I’ve been hearing a bit of grief about the Kb snatch coming up this weekend. If you guys want a few tips ask me when you see me at the gym and I will help you with the movement. For those that happen to miss me, this video gives good info about how to quickly learn the KB snatch.

kettlebell snatch

Tom

One of my biggest pet peeves is the courtesy wave. Wait a second… I love the courtesy wave it is when the wave is missing, that makes me angry.  You know when you pull your car over to the side of the road so that someone going the opposite direction can get through.  Sometimes they may be an entire block away.  When you get ‘the wave’, you feel appreciated.  You have been acknowledged.  That person noticed that you are a courteous driver…the wave = thank you!

When the other driver doesn’t wave, doesn’t even look in your direction, I personal feel rage building inside of me.  Think of the HULK transforming…yes, I am know to road rage from time to time, but I must not be the only one, right?

This is a NEWS ALERT to our community and beyond…The courtesy wave is great!  Spread the word and the love!

What about acknowledging your fellow crossfitter’s in the gym during workouts?  Are you one to cheer others on in the gym?  Again, let’s spread the love!

Post to comments your thoughts on the wave or if you are brave enough, confess if you are not a courteous driver and think the courtesy wave is rubbish!

– Mrs. Palmer

Warm Up

3 Rounds with a Medicine Ball…

8 Chest Pass
8 Sprawl Balls
8 Sit Ups
8 Slam Pass

Skill/Strength

4 Rounds of…

A1) 20-30 seconds Flexed Arm Hang
A2) Max Strict Pull-Ups

*Hang your chin over the bar for 30 seconds. Drop down and shake your arms out, then jump back up and do a max set of strict pull-ups.

A3) Cartwheel Practice (Click Here) 4-6 attempts from either side

*Have some fun and try to challenge the expression of your movement.

Workout

21 Toes To Bar
21 Burpees
21 Double Unders
18 Toes To Bar
18 Burpees
18 Double Unders
15 Toes To Bar
15 Burpees
15 Double Unders

I saw this video on the news, while in Hawaii, a month ago and knew that I wanted to share it with the community!

Pretty amazing story.  Check out this CNN News clip about a 16 year old kid whose brain was saved by fish oils.

http://youtu.be/TlsK9OSBqh4

Mighty Omega fish oil is available in the Vending machine, at the Pro Shop, or at www.epicnutrients.com.

-CFP

Warm up

5 minutes Hip Mobility

3 x 12 Glute Bridges
3 x 6 Power Box Jumps 25/15

Strength

3RM Backsquat @ 90% Effort

Strength Circuit

5 Rounds for formidable strength…

8/8 Dumbbell Reverse Lunge
8 DB Sit Ups (Held at Chest)
30 seconds GHD Back Extension Hold

The details for our 1st CFV in House Competition are here. The workouts have already been announced, I’m sure some teams have already started game planning. If you have a team name you want be referred by then just let Tom know.

Scoring will be classic style where a first place finish is worth 1 point and a 16th place finish is worth 16 points. Least amount of points after 4 workouts wins.

If anyone who is not competing wants to come on out and lend a hand, Mike and I would love your help. We need folks to help set up equipment and if we could assemble judges as well that would be awesome. If you feel like lending a hand let me know at thomassarosi@gmail.com and I will hook you up with a job.

Below is a list of the teams. We have 16 teams of 3.

1. Caroline-Sean B-Ryan
2. Dan-Meagan-Josh (Hairy little Pussies)
3. Nathalie-Richard-Noah
4. Landon-Bill-Richy
5. Scott-Dexter-Panda
6. Andy-Kim-Vince (Awkward threesome)
7. Vroom-Mike F-Lori
8. Wendy-Kira-Dash (Bitch please!)

9. Rob D-Arthur T-Cory
10. Geof-Arthur G-Robert
11. Rebar-Marco-Stephen
12. Lars-Cindy-Squad
13. Marylyn-Alex-Matt the Jackel
14. Nono-Fabi-Gabriel
15. Alana-Steve L-Jen
16. Eden-Darren-Fernando

We ask that everyone be at the gym for 8:15 on Saturday for a workout briefing and athlete check in.

Event 1:

One person working at a time, follow the leader style:

12 min time cap
5 rope climbs (5 pull ups/5 K2E = 1 rope climb)
25 box jumps 24/20″
50 Wall balls 20/12
100 Double Unders

Heat 1: Teams 9-16 – 8:45
Heat 2: Teams 1-8 – 9:05

Event 2 & 3:

This is two scored events. Hang clean total is event 2 and the HSPU is event 3.

7 min to establish max Hang Clean for all 3 athletes, female lift is divided by .7
(score is total weight lifted) Teams will have one 45lb bar, 4-45’s, 2-25’s, 2-15’s, 2-10’s, 2-5’s, 2-2.5’s

7 min for max HSPU (sub 5 push ups = 1 HSPU)
(score is max HSPU as a team)(standard is 1 mat with 15’s on each side, no other scaling is accepted with an exception to the push up substitute)

Heat 1: Teams 9-16 1:00
Heat 2: Teams 1-8 1:20

Event 4:

As a team, one athlete working at a time

20 min time cap
100 KB snatches (1.5/1 pood)
100 burpees onto plate (45/25)
100 pull ups
100 overhead lunges (45/25)

Heat 1: Teams 9-16  2:00
Heat 2:  Teams 1-8 2:30

Our very own Chesty will commentating during the event so expect to heckled and taunted.

See you all this weekend.

Tom

Monday

Warm Up

8 Minutes of…

8 Wall Angels
8 Fore Arm Wall Slides
1 Length Push Up to Broad Jump

Strength

Press 6, 6, 6+

* Press 3 sets of 6 relatively heavy. On your last set Press 6 and then Push Press any extra reps on top of that.

10 minute Ground to Overhead practice…

Workout

“Grace”

30 Ground to Overhead 135/95

Do you celebrate Valentine’s Day?

Recently, Baby Nat told me about a friend of hers who had an elaborate Engagement Party, where they rented a venue, had endless amount of food and an open bar – likely costing upward of $10,000. That’s right – $10,000 just for an ENGAGEMENT PARTY!!

I bet these two lovebirds are celebrating V-Day

I wrote a story that was published in the CrossFit Journal today, where I spoked to a handful of couples who have been married for 50 plus years to find out the ‘real’ secret of marriage. While I was disappointed to discover there’s no golden secret, I mention in the story that the elders I spoke with all agreed that people today are more focussed on the gifts they receive on Valentine’s Day, on grandiose engagement parties and showers – not to mention financially crippling weddings – than they are on their actual relationships.

What do you think?

Confess your Valentine’s Day sins! Have you ever purchased one of those ridiculous sparkly heart-shaped pillows for your Valentine? Do you boycott the day? Are you into spending $100 on a dozen roses? How much did your wedding cost? CONFESS!

Oh yeah, Happy Valentine’s Day!

Friday

Warm Up

8 minutes of…

Waiter Walk x 2 Lengths
Push Up to Downward Dog x 8
Glute Bridge Hold 30 seconds

Strength

Turkish Get Up  6 x 2

Workout

15 minute AMRAP…

10 Push Ups
10 Box Jumps
10 Wall Ball Shots
10 Push Ups
10 Box Jumps
20 Wall Ball Shots
10 Push Ups
10 Box Jumps
30 Wall Ball Shots…and so on

*Just add 10 more wall balls at the end of each round

Saturday

Warm Up

Coach Choice Dynamic Warm

Workout

3 Musketeers (Teams of 3)

7 Minute AMRAP…
3 Ball Slam Burpees 20/12

*One person working at a time.

Rest 3 minutes…

“Triple Jackie”
3000m Row
150 Thruster 45/35
90 Pullups

*Teams must complete all of one exercise before moving on. Break up as needed, strategy is key.