Today's Lesson Plan

I have been given a third chance.
Even after Sunday's Glute & Ham wrecker and Monday's hand destroyer I have been allowed the opportunity to program Tuesday's WOD.

But before we look at it here is a little idea for everyone whose hands are a bit sore:

http://www.youtube.com/watch?v=L6BmfJ_jWhs&feature=related

I haven't tried this so I don't know that it will work for kipping pull ups but I will sure be testing it out.
CFV could save a fortune in athletic tape if it does!!!

Today we will rest our hands.

Yes I am known as the Lunger and no it is not because of my great cardio.
Running wrecks me like nothing else we do in CrossFit. A short tabata sprint last week ruined the rest of my day and left me completely useless with exhaustion. But I won't get better at it if I don't train it and neither will you.

10 x 10 Sprint Repeats

Warm up
Coaches jog your class down to the running track at China Creek Park (beside VCC)
Complete a warm up 1000m Run (2x around track)
This is a warm up, do not time it.
Athletes, in order to prepare for the exertion of the sprints run the first lap at about 75% and the 2nd at about 85%.

Take a 5 minute break for light stretching and limbering up.

WOD
10 Rounds of 10 second sprints
Rest 50 seconds between sprints
During the 50 second rest reset yourself to the spot on the track where the time ran out on the previous sprint.
This will be your starting point for the next round.
Your score in the Leaderboard will be the distance you travel around the track in 10 rounds.
(My money is on Dan F. taking this one.)

Cool Down
Cool down with a light jog back to the gym and use the remaining time to thoroughly stretch or else you will be sore!

After Sunday morning's 10:30am WOD our athletes gathered in the coaches' office to watch the live stream of the final Affiliate Team event and we cheered for our box's best as they put in a solid 5th place performance to finish the weekend 14th overall!

Andy, TBear, Lumber, Rhea, Aimee and Emily you are all awesome!!!

Ask your coaches about these two new products now available at CrossFit Vancouver:

EBI Fish Oil
Dr. Barry Sears called retail grade fish oils "the sewer of the seas". Changing to this pharmaceutical grade product previously only available through naturopaths has allowed me to drop my fish oil dose from 12000-15000mg/day to 4800-6400mg/day.

EFA Plex Flax Seed Oil
Many CrossFit Coaches and athletes have long used Udo's Flax Seed oil to boost nutrition and performance but those using Udo's higher grade EFA Plex, pharmaceutical formula claim it has yielded better energy and performance results.

Both products are now available through your coach.

Now on to our workout:

Team Day (no Leaderboard)
The only thing I love more than a chance to get on the Leaderboard is a chance to play with my friends.
I love team day and so in celebration of our Affiliate Team's efforts, let's have some fun with Monday's team WOD.

Warm Up
With a partner standing 2-mat widths apart complete:
3 rounds of
10 Sprawl Balls (8/12)
10 Med Ball Sit Ups

Technique (go to "see more" for photos)
After seeing the CF Games athletes struggle with this one, I couldn't leave it alone:
Ring HSPU
If you don't have a regular HSPU try this from a pike position on the floor or with your feet propped on a bench.
Coaches I recommend athletes first place their head on a mat as in a headstand then kick one leg up to find the ring band before bringing up the 2nd leg and always have spotters. When I tried kicking up my first time I went straight through:)

WOD
CrossFit Playground
Coaches split your class into 2 roughly equal teams. Stations have been set up for each team's players.
Teams will have 20 minutes to get through 5 stations as many times as possible.
All players will proceed one-by-one through the stations in order.
They may not advance to the next station until the player ahead of them has moved on.

Station #1 250ft Sled Pull (25/45lbs) (across the compound and back)
Station#2 48ft Hanging Travel Across the Pull Up Bars (low bar/high bar)(go to "see more" for photos)
If player drops from bar they may take 2 steps back and jump up to continue, boxes allowed to reach the bar if necessary
Station#3 4 Overhead Slams (sand bag/ heavybag)(go to "see more" for photos)
Lift from floor and lock out overhead before slamming onto red crash mat (30lb D-Ball may be used as a progression if needed)
Station#4 8 Toes to Bars (men)/Knees to Elbows (women)
Station#5 24 Box Jumps (20/24)

Count one point each time a player completes a station as in runs-in in baseball.
Get through the stations as many times as possible inside the time limit.
Winning team gets bragging rights, losing team gets 10 burpees each.
Have Fun!

Coaches post the best team scores in every class.
Teams that fail to beat the best posted score get an additional 5 burpees each even if they win their heat.

Well our Cross Fit Vancouver team has left the country and is getting ready to represent us in this weekends Cross Fit Games in California. Our fearless members: Rhea, Amy, Punky, Sack, Lumber & T-Bear...our hearts are with you and we are proud to have you represent CFV. Good luck! In my eyes you are big time winners for being there!

Now onto another winner who has been training at our gym since 2007 and is now fighting for our country. If you have had the pleasure our meeting and working out with our good buddy, Colm, I am sure you have witnessed his determination and big heart. As Colm doesn't have access to some of our daily items we may take for granted, we would like to put together a care package for him. Next week there will be a marked box in the gym for your donations. Some ideas: Starbucks viva coffee, Krap dinner, reading material, etc. Remember not to get too carried away as it is the Army. If you would like to contribute and need any suggestions, please ask myself or Tinkerbell (James Alexander) and we can help you out.
Below is a picture of Cpl. Colm Gallen of the British Columbia Regiment checking out the view from his tank


Fridays Workout

Warm-up/Tech:
Squat Clean

Workout: The Tank
(5 rounds for time)
15 push ups
9 Squat cleans (155/115 lbs.)
3 rope climbs (bring a sock)

Saturdays Workout: Dippin' Helen
(3 rounds for time)
400m run
21 Kettle Bell Swings (black/red)
12 ring dips

They are forever & just as functional as Devil sticks or Foot bag! The movement requires skill just like any other sport there for we must keep playing with them. Today we will breakout a Crossfit classic.

Warm up:
1 mile run

Tech:
3 rep max Jerk
(split left foot forward, right foot forward, & Push Jerk)

Workout:
"Annie"
50-40-30-20-10 rep for time of
Double Unders
Abmat Sit-ups

And then learn to jump rope like this guy!

Its a heavy day, were gonna go for a total with some of that good ol' speed & power stuff. Get in and do a good solid warm up, then jump on a barbel. The scoring of the workout today will be your max lift combined with the total amount of calories rowed in 8 rounds of tabata. 20 seconds on, 10 seconds rest! (no need to reset calorie counter) Max out your lift and row hard.The most points win. Have fun!

Coaches review Tech:
Deadlift & Rowing

Workout:
Deadlift 1-1-1-1-1-1-1 reps
&
Tabata calorie Row