Your Chance to get your legs into some FANCYPANTS!
Many of you remember Ana ‘Fancypants,’ the beautiful Brazilian coach who unanimously gets the vote for “The Hottest Female Coach’ we’ve ever had.
A year and a half ago now, she moved back to Brazil and opened a CrossFit facility there. Here she is still rocking her famous FANCYPANTS over there.
Although nobody can ever replace Ana, as of recently we’ve discovered the opportunity to keep her FANCYPANT legacy alive. You might have noticed more and more girls running around in Fancypants lately?
Myself (Emily), Simona, Shelley, Baby Nat, Emily Christian, Leslie, Bianca, among others, have all fallen in love with Dona Jo’s. Here’s a blog I wrote about them.
Simona added this: “I love my Dona Jos! They fit so well, they don’t ride up when you are jumping and running around during a wod, and they are also perfect for lounging in. The fabric is super comfy and soft.”
So getting to the point: Dona Jo is making us some CROSSFIT VANCOUVER FANCYPANTS! Cost depends on how many we get, but they won’t be more than $69 (a fraction of Lululemon price). They’re going to be blue and black.
I’m putting a sign-up sheet in the women’s washroom this week. If you want a pair, jot your name down, as well as your email.
Wednesday
Warm-up: Budget 15 minutes
Start out with some band work: 10 Dislocates, 20 Pull Aparts and 15 Elbow Circles in each direction
Then do:
10/10 Arm Bars with KB (see video last week)
10 Prone Snow Angels (2.5 lb. to 5 lb. plates maximum)
10 Push Ups
5 Strict pull-ups or ring rows
20 Seated Muscle-ups (with rings 8 inches from the ground) – Focus on doing the fastest sit-up of your life
5 Strict chin-ups or ring rows
Skill: Two 7-minute EMOMs
1). EMOM x 7 minutes of HSPU -Choose your own number
Progression: Negative HSPU or Handstand Hold (30 second hold each minute)
*I don’t want you doing DB shoulder press today since we went overhead a lot yesterday and are going overhead again on Friday.
2). EMOM x 7 minutes of Muscle Ups – Choose your own number
Progression: Ring Dips (choose your own number)
*Try to choose a number that you can hold for all 7 minutes.
Finisher: 8-minute Tabata Core Mash-up
Russian Twists (with a medicine ball)
Weighted Sit-ups (with a medicine ball) – finish with arms straight and ball overhead
Supermans (progression is plank hold)
**Again, choose numbers your can hold for the duration of the intervals. You don’t need to use the full 20 seconds.
NO LEADERBOARD TODAY – FOCUS ON QUALITY REPS
10 Comments:
By Meagan 17 Jun 2014
Any pics of the pants you’re getting made Em?
By Reto 18 Jun 2014
Will there be a men’s version or what??
By Squad 18 Jun 2014
Reto, just get the girls ball-huggers. You’ll be legendary.
Emily, I WANT A PAIR!
Sign me up.
Assume I’m somewhere near your size….
By Bus 18 Jun 2014
Em – I’ll take a pair, can you sign me up? I am prob. one size less than you.
By Lars 18 Jun 2014
When Ana left the gym, my heart died. The gym hasn’t been the same since.
By Drewsy 18 Jun 2014
Reto, these are for you….http://www.amazon.com/gp/aw/d/B00DRH8E9W?pc_redir=1402899350&robot_redir=1
By Lars 18 Jun 2014
how about a pair of Ana’s pants? Is that creepy?
By Baby Nat 18 Jun 2014
Em, I’d like a pair, but won’t be in the gym in the next few days!
i fit their S/M (probably also fit the M/L, but haven’t tried them..?)
Thanks!
By Eunice 18 Jun 2014
Noted. I’ll sign you girls up!
I will get a swap of the fabric ASAP. All I know is blue and black, possibly some white. FANCY ASS PANTS. They’ll be good!
By Shelley 19 Jun 2014
I want some too em!