Today's Lesson Plan

Inspired from the Workout "Dead man's Row" at the sectional competition at Crossfit Central early this year.

"Death by 2000m"
2000m Row then immediately complete
5 Rounds of:
- 5 Handstand Pushups
- 5 Ring Dips
- 5 Pushups (chest to deck)

Please work heats into classes larger than 8 people as a couple of the rowers are currently down.
The Handstand Push-up Progression shall be in the band inverted under the pull-up bars. Abmats are progressions unless your hands are on the 25lbs plates. There's nothing like being tired and upside down.
Ring Dips - Biceps must touch the ring for depth then be fully locked out up top.

Anyone been to our Local Farmers Market lately?? Are there others within 30 minutes that are worth checking out? I'd also love to hear your thoughts on some local places where you've been picking up grass fed meat. Please post so we can amalgamate a thorough list for everyone. Thanks a million.

The Vancouver Summer Season

East Vancouver, Saturdays, 9am - 2pm
North Parking Lot of Trout Lake Park

West End, Saturdays, 9am - 2pm
1100 Block of Comox Street

Main St Station, Wednesdays, 3pm - 7pm
Thornton Park at the VIA Rail Station

Kitsilano, Sundays, 10am - 2pm
10th Avenue & Larch Street

Riley Park Farmers Market - Riley Park Communtiy Centre Parking Lot
50 East 30th Avenue, Vancouver, V5V 2T9
Wednesday Evenings. Saturday afternoons 12:30 to 5:30 pm, from early June to late October

Tbear

Now, I know, you all know, those couple people that border the line when it comes to squat depth.
Is it you? Is it me??
Let's help and inform everyone of this beautiful place that's about 6 inches deeper where all can be peaceful and chipper...... if you regularly go to the "hole."

I'm gonna call this one the high tech performance front squat. Yes, it requires more flexibility and talent but you'll benefit tremendously when going for that new max squat clean or snatch - right!!

Recruit the muscles that are needed to get out of that ATG (ass to ground) front squat. The punk kindergarten parallels will just limit your range of motion and give you big big thighs. I get way more abdominal, glute, calf, and lower back activation by staying tight and performing the little bounce out of the hole.

Coaches, will set everyone up so that they have an ass target (like that pictured) at least 3 inches below parallel.

The leaderboard is for your best ten rep max weight front squat where depth is at least 3 inches below parallel. Andy had me do these a couple months back and the high reps in the front rack remind me of the widowmaker series. This will be a test of upper body core and rack position stamina as much as anything else.

Warm-up
12 Hollow Rock, 12 superman rocks, 12 medball squat cleans x 3

Technique
The High Performance Explosive Front Squat

Workout
High Performance Front Squat
(10, 10, 10, 10)

TBear........now go get some explosive flexible power

Super cool...and a little creepy. These guys are crazy strong!



Also super cool



Saturday's Workout:

25 KB Swings 1.5 pood/1 pood
35 Double Unders
Run 400m
25 DB Hang Squat Cleans 40 lbs, 25lbs
35 GHD Back Extensions
Row 500 Meters
25 Box Jumps 24"
25 Knees to Elbows
Run 400 Meters
25 Push Press 95/65 lbs
25 RDL's 95/65 lbs


Sunday's Strength Element

Box Squats 2 reps, 10 sets at 50-55% of max back squat.
Focus on sending the hip back on the way down, keeping shin verticle, and on bar speed (think a meter per second) and pushing knees and feet out on the way up.

Sunday's Workout

GI Jane

100 Burpee Pullups

A

Happy 29th Birthday Peter O'Sullivan aka Pete OS, Bam Bam, The Irish Flap, Little Bo Pete, The Big Irishman - and now 'Big Baby' seems to be sticking - named after Boston Celtics player, Glen 'Big Baby' Davis.



"He's a carbon copy of the Big Baby on the Boston Celtics" - Ginger Monkey.


Clearly



Today's Skill Tech Element:

Lots of dowel/empty bar prep work for the Snatch and Clean and Jerk

Today's Workout (inspired by a CF Invictus WOD):

With a running clock:
You have 12 minutes to find a max Snatch for the day,
followed immediately by 12 minutes to find a max Clean and Jerk for the day,
followed immediately by 4 minutes to get as many TGUs (35lbs/25lbs) as possible

Add your heaviest Snatch to your heaviest C+J and the total amount of TGUs for your score.


A

Today's Skill Element:

6 Cone Agility Drill. For time.



Athletes run this drill 3 or 4 times, w/ ample rest.

Coaches, thoroughly warmup your athletes ankles, knees and hips.

This is what we will be tracking with the Leaderboard today.
Because there is not a field for tenths of a second on CrossfitLeaderboard.com record your 6 Cone Agility Drill time as minutes and seconds.
So a 10.3 second run should be entered as 10 minutes, 30 seconds.


Today's Workout

6 Hill Sprints (China Creek Park)
Rest approx 3 min



Compare your times with June 16ths WOD

Andy