Today's Lesson Plan

Well folks by the end of this week were going to get the care package off to our friend Colm so if you planned on sending him some cool stuff, you have to get on it!!
I am sure he would appreciate a little note on your contribution saying who its from to so feel free to do so.
As for the workout, some of you may remember it from a few months back. Hit it hard and fast!



Warm up:
100 Double unders

Tech:
Front Squat
(3,3,3,3,3)


Sea Sick Helen

3 Rounds For Time:

Row 400m
21 KB Swing 53/35
12 Burpees

Saturday:

Technique: Heavy lifting! Find your 1 rep max deadlift.

Workout: Partner Up and do the following:
1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 for time

Double wall-balls (12 lbs/20 lbs)
KB swings (red/black)

1st partner does 1 double wall-ball & 1 KB swing while 2nd partner rests
2nd partner does 1 double wall-ball & 1 KB swing while 1st partner rests
1st partner does 2 double wall-balls & 2 KB swings while 2nd partner rests
…

Sunday

Linda

10,9,8,7,6,5,4,3,2,1 for time

Deadlift 1 1/2 BW
Bench BW (3/4 BW for ladies)
Clean 3/4 BW

- Kermit

Thank goodness it's Friday. Not only is it the last day before the weekend but it also time for the second classic 'Girl' workout of the week (just in case you are counting the Grace/Zoe mashup does NOT count as two, in fact it doesn't even count as one). I may not be making any friends with this one as it is a bit of a grinder (I think Dave Fitzpatrick actually called me a sadist), but this is one of my all time favourites and it is due. BUT before we get to the workout first push-up play time. Check out the following video of different push-up variations.



My favourite is the spider-man push-up. Try to playing around with some of these different variations especially ones you may not have tried before.

All right, time for the workout. It is the one and only...

Barbara

5 rounds for time with 3 minutes rest between rounds

20 pull-ups
30 push-ups
40 sit-ups (ab-mat optional)
50 squats (your target must allow you to squat below parallel - that means d-balls for all the little people)

Subtract your break time from your total time to get your score.

Now, I have to live up to my new reputation as a sadist so if you are feeling particularly tough tomorrow you can try this workout T Bear style - chest to bar pull-ups, deep push-ups using plates (or if you're feeling really, really tough ring push-ups), ab-mat sit-ups with zero hip raise, and deeeeep squats.

-Kermit

You can now purchase shirts through the Online store


Click on the tab on the left hand side or the link below for more info!!!

More shirts and other goodies coming soon.......

Buy Now at CFV Store

I searched through all the Hero workouts and finally decided on this one, "Coe" named after Army Sgt. Keith Adam Coe. We have not done this one at CrossFit Vancouver before (it was first posted on August 12, 2010 on crossfit.com) so it should be interesting to see how it turns out.

Technique: Hip mobility drills. Get those hip flexors moving for all the thrusters!

Workout: Coe



10 rounds for time
10 thrusters (65 lbs/95 lbs)
10 ring push-ups

- Kermit