Today’s Skill Element:
Muscle Up/Workout Prep

Today’s Workout:
Crossfit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wallballs (20lbs, 10ft Target/14lbs, 9ft Target)
90 Double-unders
30 Muscle-ups

A

Today’s Skill/Tech Element:

Practice your Pull over, or Bar Muscle Up or Glide Kips (different ways to get yourself above the high bar)

Today’s Workout:

Rounds in 6 min

6 Hands Off Pushups
9 V Ups
12 KB Swings

2 min Rest

Rounds in 6 min

6 Pull Ups
9 Hollow Rocks
12 Lunges w/kb in the rack position (one hand)

Total Reps

A

SQUAT – because somewhere in China a nine year old is warming up with your max.

Today’s Strength Element:

Athletes with less than 6 months lifting experience
BackSquat 9, 6, 3, 9, 6, 3 (second wave should be a little heavier than the first)
Shoulder Press 5, 5, 5

Athletes with more than 6 months lifting experience
Back Squat 3, 2, 1, 3, 2, 1 (second wave should be a little heavier than the first)
Shoulder Press 2, 2, 2

Today’s Finisher (optional): Coaches, if possible, budget 12 min at the end of class to play with some partner resisted runs.
Athletes, take a few rounds to ease into the sprints. If your Achilles are cranky, sit this out.

A

Awesome. Just…awesome.

Today’s Warm up :

Fun with TGU’s – Coach’s choice

Today’s Skill/Strength Element:

Muscle Snatch+Power Snatch+Squat Snatch
4-5 working sets
Focus on knees drifting back during the first pull;
knees getting under the bar at mid thigh;
and an aggressive extension of the hip, knee, and ankle to finish the second pull.

Today’s Workout:

18, 12, 6
Power Snatch (95/65)
Pullups

A

Yet another reason to take your fish oil:

There is a CrossFit Level 1 certification at our school all weekend, so there won’t be any on-site classes Saturday. However, come down to Wreck Beach at UBC. Meet at the top of the stairs at 11 am for a Eunice-run stairs WOD. Rain or shine!

After the stairs, we’re heading to Hillcrest to sit in the hot tub and sauna, so bring your bathing suits if you’re into it.

Sunday: One 6 pm class only

WOD: Make up day.

Priority: Games Open if you haven’t done it!

18 minute AMRAP:

15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar

EUNICE

Before we get to a great story about personal development, I want to take the time to give a few people props on having Gold Star attendance last month. Keep on signing in at the front, and start signing in if you’ve been forgetting.

Lindsay Farlow topped the chart with 19 class sign-ins in February!

Lindsay Farlow – Warrior of the Month

Honourable Mentions go to :

Alex Ianchici (15)
Alison coolican (13)
Bernard Leclair (15)
Chris Welsh (12)
Dallas hong (12)
David Cline (12)
Dennis Hummerston (12)
Doreen Walmsley (14)
James Alexander (12)
Jennine Stockall (16)
John Lenic (15)
Marlaena Poss (14)
Meagan McGuinness (15)
Ron Aguilar (16)
Scott Craig (12)
Shiva Shirazi-Kia (12)
Steph Shea (16)
Vince McCurley (13)

Now for the story of personal development. Little Kermit is all grown up! Details are in this video:

Friday:

Warm-up: 800 metre run

Tech: Deadlifts (5, 5, 3, 3)

WOD: Every minute on the minute for 12 minutes:

6 Bodyweight Deadlifts
6 Burpees

If you can’t complete the 6 deadlifts and 6 burpees in 30 seconds, choose a number and load you can finish in 30 seconds each minute. Trust me, you will want at least 25-30 seconds rest each minute to get through this one.

EUNICE

There is a CrossFit Level 1 certification at our school all day Saturday and Sunday, so there won’t be any classes on Saturday and the Sunday 5pm is pushed out till 6pm. HOWEVER, come out and do a Wreck Beach stairs WOD in lieu of Saturday’s classes. Meet at the top of the Wreck Beach stairs out at UBC at 11 am on Saturday. Post to comments if you’re coming, please.

Simon Fraser University Professor Tony Leyland has been a staple at CrossFit Vancouver for years. He is a wealth of knowledge, and can do some pretty amazing tricks for an old guy. Here he was in his prime back in 2007.

Tech: Push Press (5, 5, 5) – Figure out your workout weight

WOD: Games Open WOD 12.3 (my apologies for programming box jumps two days in a row…)

60,000 plus people across the world will be doing this WOD in the next few days. Hit it hard, and see where you stack up on the worldwide LEADERBOARD.

18 minute AMRAP

15 Box Jumps (24/20) (same as last year’s Games standard)
12 Push Press (jerks are accetable) (115/75)
9 Toes to Bar

EUNICE