That one time per year…

As open ended as my journey feels, I often get confined to perfection. You must understand that training within the lab creates the perfect exposure to diagnostic elements of all strength and conditioning. I see someone get their first muscle up, spend little time celebrating, and move into fine tuning the foundational components of why it wasn’t that great. I’m looking to have you do these well into your latter years; however, I must show appreciation for those pushing beyond there limits. The CrossFit Games is the one time per year you are aloud to throw all of that “live forever” crap out the door, and crush everything in front of you…

The Team:

Tom – This is you’re gig bro. Coaching. Programming. Community. Accountability. Crossed arms, unimpressed, and finally, with a games athlete

Lumber – A wreck house of awesomeness. Your limbs are thick slabs of oak treated with honour and dedication. I have no idea how you lock those shoulders in your overhead squat, it’s messed up, but amazing. As a veteran, you offer knowledge, experience, and character that forges the team spirit. You lead by example. All you really have to do is show up.

Dan – I am always blown away by the capacity you hold. I swear all I see you do is banded abducted external rotations, yet you crush a 100 rep thruster workout like nothing else. Methodical or not, you shine above the ranks, swing yourself a total babe, and rile up the camaraderie in this community more than anyone. Swagger with wit.

Goose – You were an obvious pick. Willing to try anything thrice. I’m pretty sure you have the most neurologically developed quads in this region, sexy too. Whatever all of those tough stickers mean, they amount to a man of character. Just start thrusting more.

Woodchuck – You define “throwdown”. I love watching you show up and crush every idea I could possibly have. Along with just the right amount of sass, you bleed determination. Strong is not the new sexy; you’re strong, and sexy.

Meagnum – Soft spoken and always shows up looking ready for the interview of a lifetime. You emit a sparkle of energy and love. You have risen under my radar for years. You show how ladies handle volume better than men could ever dream.  Small package, magnum punch. 

B.B. Nat – Girl, you crazy. A full time student that trains like a full time athlete. You spend more time with a monster band than you do with your boyfriend, and it shows. From stiff baby beginnings, you’ve grown into the supple future. Thats power. Get it girl.

I may not have made it out to support in person, but damn you guys actually made me enjoy watching CrossFit (remeber it’s Chesty here). I was glued to those live broadcasts like shit on velcro; “Dem bitches can climb a rope!”. You guys represented CrossFit Vancouver like no one before you. When I grow up, I want to be like you. 

Eunice – Pre-games lunches with no allusions to CrossFit, the best. I finally saw all the hard work and frustration from years before, humble into a love for training again. You showed how a solid commitment to foundations will harness the hurricane that is you. I figured a 3rd or 4th place finish, and then I was screaming at the live feed from the coaches lounge “Get it Eunice, them skinny girls weak, pick it up!”. You left me speechless after I refreshed the leaderboard; it took me 48 hours to think of something witty to say. Yoink!

You crushed your enemies, saw them driven before you, and heard the lamentation of the women. 

Big Love,

Chesty

 Monday Lesson Plan

Warm up : Tug o’ war with battle rope

Group 400m run with Rope

Tech: Dive rolls
Hand Stand walks

Progressions for handstand- Wall walks, Handstand hold against wall, one arm handstand hold, handstand hold alternating nose touch, play around!

WOD: Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises

Score is Total Reps

HOS