ANNOUNCING Nutts Cup Rankings and Two of Four Events

Here are your 28 teams, ranked in order, for the 2014 Nutts Cup. In order to determine rankings, I looked at every single person’s 2014 CrossFit Games Open scores, as well as asked around to the community for opinions. Heats will be determined based on these rankings. Top teams will be in the final heat of each event. I realize rankings always have the potential to offend, so I apologize to anyone who is ranked too low. Saturday will be your chance to prove yourself!

Nutts Cup 2014 Rankings:

1. Studeo55 #1: Joe Scali, Raffi Vaz, Katie Nadorozny

2. CFK Wolfpack: Fynn Mulligan, Jacqui Block-Glass, Connor Vale

3. Studeo55 #2: Jer Bears: Jeremy Edwards, Milan Stankovic, Jessica Edwards

4. Hybrid Athletics: Reilly McMorris, Kurt Baker, Aimee Wiebe

5. CrossFit Vancouver #1: Land Before Time: Dan Fontaine, Mike Dahlman, Amy Kermit Summers

6. CFNV: Alex Schaalo, Corey Auger, Matt Ciolfi

7. CrossFit Vancouver #2: The Breakfast Club: Baby Natalie Duronio, Ryan Fisher, Justin Vroom

8. CrossFit Vancouver #3: Two Fogies and a Ringer: Eunice, Dexter, Mike F

9. CFNV #2: Mandy Gill, Sean, Matt Stonkus

10. CanWest Maple Ridge: Chris Burshtynski, Casey Inglis, Amanda Sacai

11. Studeo55 #3: Hot Pockets: Jason Noel, Ryan Flannigan, Rhea Borkowitz Stewart

12. CrossFit Vancouver #4: Cam Mather, Meagan MgGuinness, Noah McCleod

13. CrossFit Vancouver #5: Swolemates: Woodchuck, Marco Citton, Darren S.

14. Overdrive: Tim Zherka, Chris Panadero, Vanessa Fung

15. Studeo55 #4: Katie Day, Bobby Danga, Theron White

16. Lat City: Philip Stranges, Sam Dewett, and Marie-Ève Gagné

17. CrossFit Abbotsford: Concetta D’Amato, Jeff Taylor, Matt Pye

18. CanWest Sheepdog: Josh Bowen, Cassie Adrienne, Scotty Bertrand

19. Rocky Point CrossFit:  Babes from the Burbs: Katrina Smith, Tom Smith, and Jon Kempton

20. CrossFit Vancouver #6: Richi P, Jenni P, James Tinkerbell Alexandrer

21. Rocky Point CrossFit: Swole Patrol: Mike Frydenlund, Kate Filipovic, Fernando Villasenor

22. Rocky Point: Snatch Addicts: Bonnie MacMillan, Jared Townsend, Jordan Haddad

23. Beauties and the Beast: Ross Webb, Kyle Frost-Gill, Sommer Fernandes

24. CrossFit Vancouver #7: Fernando, Kristen, Alex Alami

25. CrossFit Vancouver #8: Four KBs and a Snatch Brandon McCaig, Robert Beaupre, Jennine Stockall

26. PPCLI #1: Dirty Privates: Kristan Charlton, Eric McDermott, Jody Dobush

27. PPCLI #2: Mean Green Machine: Scott Wagner, Mike Shafer, Lindsay Farlow

28. EZ Warriors: Elaina Easy E, Josh, Rico

And now, two of this weekend’s events (not necessarily the first two) are:

EVENT 1:

Grace – 30 Thrusters – Isabel

One team member will do Grace – 30 Clean and Jerks (135/95 lb.). Once complete, the next teammate will do 30 thrusters (135/95 lb.). Once complete, the final  teammate will complete Isabel – 30 snatch (135/95 lb.). One person per movement. Score is total time. Time cap is 15 minutes. If you do not complete the workout before the time cap, you will be ranked based on the number of reps you completed.

Event 2: This is worth 2 data points:

A). 15 rope climbs (15′) for time

Teams can break this up as they like, but each team member must complete at least 3 rope climbs. Time cap is 3 minutes.

1 minute rest and then immediately into part B).

B). 4 Rounds of:

21 KB swings (2 pood/1.5 pood)

15 Pistols

9 Ring Muscle-ups

One person working at a time, break it up as your like, teams will complete 4 rounds of 21 KB swings, 15 pistols, 9 muscle-ups. Score is total time. Time cap is 9 minutes. If you do not complete the workout before the time cap, you will be ranked based on the number of reps you completed.

TUESDAY’s LESSON PLAN

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 Power Snatch

Conditioning:

The Shaman

4 Rounds

3 Minute Amrap
3 Snatch 115/80
6 Lateral Burpees

1 Minute Rest Between Amraps

Movement Penalty:

• Missed Snatches = 10 Wallballs (accumulative)