Today's Lesson Plan

Today's Workout

Kelly

400m Run
30 Box Jumps (24'"/19")
30 WallBalls (20lbs/14lbs/12lbs)

5 Rounds

Girls who are looking to compete at the CF Sectionals, Regionals, and Games should be using the 14lb medballs from here on out. The 14s are considered standard for the ladies in most other gyms; we really need to catch up.


2010 ToughGuy Challenge



Holy crap this looks fun!


Andy

Bathroom_Graffiti_Volume_2A.pdf

Superbowl party kicks off at 3pm on Sunday (bring your $25 and some extra if you want to place a wager or too at the Tbear bookie counter)

Saturday's lesson Plan:

Play with the split jerk

The Urban Monk will be coaching

Have fun and really work with this lift...... it is highly technical

Have a great weekend


Patty

The Boxing Clinic's have been a really good addition to our family. They will now be following a similar format to our Crossfit Classes

Warmup (5-10min):
Objective: Focus on warming boxers up specifically for the drills and techniques they will work on (good blood flow and elevated breathing)
Method: Utilize boxing development drills (ex. Rope, med-ball, agility ladder, running, shadow boxing, skipping, etc.)

Technique (10-30min):
Review/teach fundamentals of 1-3 of the primary boxing foundation movements such as footwork, single punches, punch combinations, defense (parries, slips, etc.), strategy
Use drill or game to develop technique (ex. Pad drills, sparring drills, etc.)

WOD:
Named workout of the day in same format as Crossfit WOD's  (using names of Champions)
WOD’s to include/develop boxing technique

Here is what is on tap for tomorrow:

Warmup: Agility ladder drills
1 in 1 out (fwd/fwd/side/side)
Ali shuffle
Padwork / bagwork (rotating stations)

Technique:
Punch of the day: Cross
Combo of the day: Duck-under/side-step/body hook (alternate sides) x 6 +jab,cross,hook
Practice in stations of bags, pads and shadow

WOD:  Roberto "No Mas" Duran
Complete 10 rounds as fast as possible for time:
Each Round consists of:
Bagwork: 5 combo's (use Combo of the day)
10 crosses with resistance bands
10 pushups
20 abmat situps

Have you figured what you are doing for the opening of the 2010 Olympic Games?



This party is put on by the love child of Patrick Whibley and Neil Currie - Market Fusion. Their events are always full of great people a good time guaranteed. On the eve of February 12th let's get a giant crew together to welcome 2010 Olympic Winter Games to Vancouver.

Canvas is a really nice venue. Check it out.

Buy your tickets here. Space is limited so get on it!