Nutts Cup Preliminary Registation OPENS THIS THURSDAY

To read the details about Nutts Cup 2013, GO HERE, OR check out our FACEBOOK EVENTS PAGE.

Even if you don’t know exactly who is going to be on your team, throw your name into the hat and register a team into the pool. You’ll have a couple months to recruit two other team members and iron out the details then. Last year, we had 45 teams sign up in the first 6 hours, and another 20 teams on the waiting list. So don’t dilly daddle around. Last year, CrossFit Vancouver teams were the ones left out, so if you want a place, reserve it on Thursday.

We’ve amended the rules since our earlier post a couple weeks ago: First 100 teams to sign-up (or two weeks of elapsed time) will have the chance to compete at the Cup. MORE DETAILS HERE.

Best day at CF Van all year!

Lesson Plan for Tuesday, February 26th:

Warm-up: 2 parts

Part 1:  Lengths of the gym of hip and shoulder mobility work. (spiderman lunges, inch worm, etc.)

Part 2:  30 clean and jerk with an empty bar

Tech: Touch and Go Clean and Jerk

(15, 10, 5, 5, 5)

Start out light with these and see what you can work up to for 5’s.  Going for heavy singles isn’t our focus today but rather on linking them together without having to rest or regrip off the floor.

WoD: Gwen

15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.  No resting bar in hip crease or on front rack.   Your goal should be to do all sets at the same load but you can lower the load if you need to.  Score will be lightest load used for a set.  Rest as needed between sets.