Blog Archive

For those of you staying in town this weekend, this Friday we’re having our MONTHLY MATCH!

Always, Tom will be running the show. It starts at 6:15 pm. Expect a partner or a team workout. Bring some beers, or some ciders, or some delicious Palm Bay and stick around after for a drink with the group. If you’re new to the community, it’s a great way to get to know people.

ALEX AT NUTTS CUP

Wednesday

Preparation:

A) Coach Choice

B) 15/15 Single Leg Glute Bridges

Strength/Skill:

a1) Barbell Glute Bridge 3×8+
a2) Inverted Ring Rows (221) 3×10

• Pin the ribcage down. Foot position should be placed where gluteals are felt most
• Increase weight with every set
• On final set, cut weight to 50% and burn it out
• On the rings: 2sec Eccentric, 2sec Concentric, 1sec Isometric

Conditioning:

With a partner, complete:

8 Rounds (Trading off)
24 Calorie Row
8 Lateral Burpees

*Do burpees parallel to the rower, jump over the rower between reps

You have until Friday to add your name to the list in the women’s washroom if you want a pair. Below is what they look like. (Although, the model they’ve used here is skinny and don’t do the pants justice). All of our legs will look much more muscularly sculpted and sexy than this skinny bitch! These pants might change the way you see pants. You’ll put them on, they’ll sculpt to your body, you’ll never have to adjust them, and the waistband is the most flattering and comfortable one on the market.

Price is $65. You can bring cash to me before the pants arrive, or wait until they do. They’re shipping next Monday and it should take 4-6 business days, so we’re getting close!  

Tuesday

Preparation:

A) Coach Choice

B) B) 10/10 Single Arm Forearm Wall Slide w/Retraction

Strength/Skill:

a1) KB/DB Windmills (Ext/Rot Bias) 3×5/5
a2) Alternating Dead Bugs 3×10/10

• Windmills: Focus on holding an externally rotated shoulder, lead with the hips back
• Dead Bugs: Do not allow spine to extend, exhale long and hard to find length

b) Ramp up Hang Power Snatch

Conditioning:

21-15-9

Hang Power Snatch 95/65
Hinge Ball Slams 20/12

Movement Penalty: Missed Snatches = 10 Wallballs (accumulative)

This past weekend four of our members (also COMP Team members) competed in the first ever CrossFit Burnaby Confederation Cup. 

Cam, Meagan, Kermit and Noah competed on a 4 person team tackling 4 different workouts. At the end of the day our team labeled MADLAB finished 9th overall. 

All of these members competed in Nutts Cup last weekend, three of them were even on the same team, and Noah also competed in the CrossFit BC Summer event the day after Nutts with Jenna as a partner.  Not that I condone 2 competitions in 8 days, let alone 3 in 8 days, but all of our athletes are learning lots via competition about themselves physically and mentally. 

Results are not the only way to measure your ability as an athlete. The only thing I ask people after a competition is if they learned anything. If the answer is yes, than the results become less important in my eyes. 

I am super happy with the progress these 4 have made over the last 6 months as well as everyone else who has started showing up regularly to the COMP Team training sessions. Strength numbers are climbing, gymnastics skills are growing and overall well being is on the rise. 

Tom

Preparation:

A) Coach Choice

B) 15/15 Fire Hydrant Drill

Strength/Skill:

A) Box Squat 3×3

*Set boxes/stack plates to 1 inch below parallel squat depth. Vertical shins, wide stance, stiff brace, and explosive off the box.

B) Strength Circuit 4 Rounds

10/10 Offset KB/DB Racked Split Squats
10 Back Extensions
20/20’s Side Plank

*Increase weight or range-of-motion with every set. Rest 90sec-2min between sets.

Ok ok ok… I know you’ve all heard enough about Nutts Cup in the past few weeks. So here is the final ‘curtain call’….

~photo credit: Vince McCurley 

We have had 3 Nutts Cup fundraisers for the Youth Warrior Program since 2012. Each year we get a little better, and a lot smoother at running such a large event. If I look at the general numbers, it seems daunting. Borderline ridiculous.

Year     Gross $$      Expenses      Net Funds Raised
2012      $12,000         $ 6,500            $ 5,500 ($2500 via Silent Auction)
2013      $18,000        $14,000            $ 4,000
2014      $11,000         $ 8,000            $ 3,000

WHAT?!?

Every year has been a little different.  2012 had a silent auction which raised $2500.  2013 had me running the bar & food, which made both costs and gross revenue higher. Plus, we had teams raising funds rather than paying an entry fee (much harder to oversee).
For 2014, we managed to lower quite a few of our indirect costs (admin hours, organizational hours, volunteer hours, etc).  We also lowered the prize money ($3,150 versus the past 2 years of $5,500) and believe it or not, lowered a lot of our direct expenses too (rentals, etc).

If I do the math, it costs us over $3.50 to raise $1 for LANYAR at the Nutts Cup. Does this mean that it isn’t worthwhile?

Hell no!

Nutts Cup is legendary. It is a legacy community event that celebrates life, sacrifice, health, friendship, camaraderie, family, fitness, Andy Nutts, and CANADA. It’s impossible to raise a ton of money from an event…which is why we need big donors. It’s not about raising $10 000, it’s about giving free beer to the military to honour their presence, and EZE sponsoring and competing on a team with the Youth Warriors!

I’d make that day happen regardless of the cost. But I want you all to know that it does cost.

Colter and his RedRipley team have been working on a Youth Warriors / LANYAR video for the past few months. Stay tuned, it is in the final editing stages. (And the rough draft made me, Hallie, & EZE get all weepy.) We want to share with you what the Youth Warriors Program is accomplishing, and how you ALL have made a difference.

Give yourselves a high 5 for doing something awesome!

Thank you,

….the Dude

Friday

Preparation:

A) Coach’s Choice

B) 30 “3 Position” Band Good Mornings
C) 30 Hollow Rocks

Strength/Skill:

a) 10 minutes to find heavy 2rep Deadlift

b) 6 Minute EMOM (Subtract 40% from 2R)

2 Speed Deadlift

• Focus is on ROF (Rate-of-force) development
• Athletes should attempt to pull 2 fast singles
• These are NOT touch and go

Conditioning:   Chesty’s Birthday Double Up!

20 Minutes, every 4 minutes:

90’sec Max Double Unders (Singles)
1x Max Pull Ups (7+)

Saturday

Preparation:

Coach Choice

Conditioning:

35 Minute Amrap
With a partner, trading off rounds:

200m Single Arm Farmer Carry 55/35
15 Wallballs 20/12
10 Lateral Burpees

*Use paralletes for jumping over in the lateral burpee