Today's Lesson Plan

We all do our part in this community & we would not have it if we did not have each other. It trickles down the pipe from The Pink Pig him self, the Coaches, you people that volunteer on your time to help out at events, as well as clean up staff, school apprentices and of course you! One thing for sure, we have a box that is far beyond where it started and we all do a part in keeping it beautiful...

Here we go!

Today's workouts require chalk and perhaps it maybe just to mark off the # of rounds you complete, or it could be to keep your sweaty hands from slipping off the bar, ether way we have both chalks!
So here's the thing! When we use hand chalk outside its bowl it tends to get accidentally walked on and crushed leaving crumbled white piles that make our box look ugly. I talked to some cleaners that say it creates more work. And I know for sure if I had my brand new Lululemon's on I would not want to get em full of hand chalk!
So let's do our part as a community to not let our friends use hand chalk as floor chalk! (friends don't let friends) If you need chalk to write with ask your Coach and he/she shall provide some.
Thanks, from Cleaners, Coaches & those who love a cleaner box!

Warm up:
play with L-sits/Handstands
skin the cat & levers (front&back)

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Well I looked hard to find a video of Pat Barber doing this workout & could not find it! I remember seeing it on CrossFit.com and I was like WOW that looks brutal, then Sheppy and I got together at the old barn and rocked it a few days later. It kicked us hard as I recall.
On another note Coach T-Bears real Birthday is today so show him a little love. (Happy 37 Bear)
Now for your viewing pleasure! Not to sure but may have seen a few of these monkeys hanging out at the Nutt's Cup after party...


Warm Up:
1000m Row (75%)

Tech:
Power Clean
H.S.C.
Push Jerk

Workout: (95/135lbs)
Complete 5 rounds of
1 Power Clean
3 H.S.C.
2 Push Jerk
100m sprint (touch the pole up the alley & back)
After completing 5 rounds
Rest two minutes and repeat 5 more rounds for a total time!

Guys/Gals,

This Saturday we are heading to the beach to play some Hooverball around noon. Bring your own snacks and drinks. It’s also Tbear’s 37th birthday weekend so we are gonna have a little BBQ afterwords around 6 or 7pm and go 10 pin bowling later in the evening in Burnaby at REVS (5502 Lougheed Hwy)

Hope to see some people come out & play.

Friday

Technique: Bench Press (5,5,5,5) Warm-up accordingly find your 5 rep max bench press.

Workout: Jacob's Ladder... with a barbell.

How far can you go in 12 minutes?

Guys start with 55 lbs and girls 35 lbs. Increase by 10 lbs every round.

5 deadlifts
5 cleans (power or squat, whatever is necessary)
5 front squats
5 pushpress

Coaches stagger the start with each person starting every 2 minutes. If there is a bottleneck, i.e. the person behind you catches up let them pass through or if possible share the weights. Your score is the weight at which you are able to complete the round.

Saturday

Technique: Deadlift (3,3,3)

In case you guys missed last Sunday (there was maybe 8 or 9 people so I am guessing that the majority of you didn't do this one) Lumber picked a doozie of a workout, another classic girl workout.

Kelly

5 rounds for time

400 m run
30 wallballs (14 lbs/20 lbs)
30 box jumps (24" box jump for all)

Primal "Energy" Bar

Okay, so I thought I would take the opportunity to share this recipe that I found on Mark Sisson's Daily Apple.

1/2 cup slivered almonds
1/2 cup pecans
1/4 cup almond or sesame seed meal
1/4 cup unsweetened shredded coconut
1/4 cup almond butter
1/4 cup coconut oil (check your local health food store)
1 tsp pure vanilla extract
1/2 tsp of raw honey
1/4 teaspoon sea salt
*1/2 cup dried cranberries or blueberries

For the remainder of the recipe please check out the link below. Mark also has some great suggestions on how to up the protein content of this recipe.

Primal Energy Bars One

Primal Energy Bars take Two


I have made this recipe three times now and I may have a slight addiction to these little fat nuggets. One slight modification that I made was to reduce the amount of blueberries/cranberries by half and include approximately 1/3 cup of melted dark (85% Cacao) chocolate, yummy! If you have any paleo (or mostly paleo) recipes that you'd like to share with everyone else please post them to the comments section.

Now onto the workout. Today is one of my personal favourites...

Technique: Warm up to heavy thrusters and find your 1 rep max weighted pull-up.

Workout: Quarter Gone Bad

5 rounds of:

15 sec thrusters (135lb/95lb)
45 sec rest
15 sec weighted pullups (50lb/20lb)
45 sec rest
15 sec burpees
45 sec rest

Score is total number of reps.

-Kermit