Canadian Affiliate League

The Canadian Affiliate League (CAL) is a nationwide league where local gyms go head to head in weekly matches. The league is divided into divisions. We are in the Metro Vancouver division.

This is the second year they are running the league. The first year was a huge success! It’s an incredible opportunity for members who aren’t going to qualify for regionals or aren’t ready for high level competition, to get a taste of competing. Teams are comprised of 4, ideally 2 men and 2 women and there is no limit on the number teams a gym is allowed. 

I know we have been hosting in house competitions to prepare and show people it’s not all that scary but if you have been enjoying those and are interested in participating in this league email me at [email protected] or grab me in the gym.

The requirements as stated by the league are as follows. There are two leagues. An Rx’d league and a scaled league. So even if this doesn’t quite seem doable there is a spot for you.

If you can complete 7 or more of the following movements, you are an Rx athlete:

Wallballs: 20lb / 14lb
Kipping Pullups: 5 / 3
Thruster: 95lb / 65lb
Clean and Jerk: 135lb / 95lb
Handstand Pushups: Rx (kipping OK)
Double Unders: 5+ unbroken (single/double OK)
Snatch: 115lb / 75lb
Box Jump: 24″ / 20″
KB Swing (american): 24kg / 16kg
Toe to Bar: 3 / 1

The link to the leagues page is here Canadian Affiliate League with all the other information you may want to know. 

Tom

 

Warm up:

10/10 Bowler Squats
1 Length Lunge buffet
20 Good Mornings
20/20 Side Steps
20 Empty Bar Dimmel Deadlifts
10 Shoulder Press
10 Push Press
10 Push Jerk

Strength: Week 3 Dimmel Deadlifts

1). 3 x 25 Dimmel Deadlifts (5 more reps than last week)

2). 10 seconds on, 10 seconds off Glute Bridge Holds (2 sets with 2 minutes rest between sets)

See week 1 explanation for more details here.

Workout: Navy Seal V2

1000 meter row
50 Shoulder to overhead (95/65 lb)
30 Burpees

If you’re not going to get finished in 10 minutes, do a half version instead. I want everyone to get to the burpees and I want everyone done within 10 minutes.

Half Version:

500 meter row
25 shoulder to overhead
15 burpees