Today's Lesson Plan

BK has become our video guru, here is another installment, this one is from week 2 of our Monday Night Madlab Medal.

Today's Workout: Jog to nearby track, Sheppy's Gay Warm up, 400m sprint, 5 minute break, repeat 4 times

For another look at oil and its role in your diet cheeck out
10 Oils and How to Use Them

Happy Monday Morning

The Urban Monk has been fired. Sack come by and get your check tomorrow.

Too many backs, hands and egos have been damaged this past week, we would be out of business in no time if it were to continue.

We have all worked too hard to build THE CROSSFIT VANCOUVER COMMUNITY to have one member of the clergy ruin it.

Regular sissy Wildabeest Workouts will continue on Monday Morning.

For you masochistic fools who actually like the Monk, you can come by and pay your last respects.

There will be two services one at 10 and for you later risers 11am will have to do.

The sermon: SANTA CRUZ 500 BABY!!!!

Giddyup

Some are dropping like flies while others persevere. Charlie"JailBird" Palmer is among those brave souls who got taken down by the Urban Monk's wicked concoction of Sumo Deadlift followed by a Million Deep Snatches (Snellen).

Think of Mr Burns on roller skates and that doesn't begin to explain how Charlie was moving around this morning. Pammer called in sick (immobile actually) Get better brother

For those who persevered check out today's

"Daily Leader Board" (How about that Melrose Kid?)




Here is Day 5: 150m row, 1 minute rest, repeat 10 times

Scoring: Set timers on Rowers (Sack or Patty will show you how), Lowest total time wins.

Post Love notes and "Get Better" wishes to Palmer in the comments section. I am sure he will appreciate it

Ok, we are progressing nicely with our week of Sack Crossfit workouts. We are learning a lot about programming. Our sets for the loading yesterday were probably too high, 3 sets instead of five might have worked better. Deep squats after the deadlifts hurt some, personally I had to crap out today (did Glassman's 150 pullups on Sunday then Sack's weighted pullups Monday and burst my hands, first time in 3 years) and learned that switching coaches so suddenly spells disaster. So in learning this I am going to take a shot at next week's workouts and blend them at weeks end with Glassman's so that the following week we can do a week of Crossfit.com workouts. So next week will be "Wildabeest Week" TM


One arm Muscle up to One arm press (Can you believe this?)

Week of Sack Day 4: Thursday

Cindy: 5 pullups, 10 pushups, 15 squats - # rounds in 20 min

An old Classic: Gym Record = 28 rounds (Remington)

Snellen: 3 rounds for time of 400m run, 21 Snatches, 12 pullups

Snatches are full squat with 65lbs for guys 45 for girls

Big shout out to the BIG DAWG and the INFERNO for taking down day 2. Nice work......brothas and sistas!!!

Check this out from Mark Sisson's "Daily Apple"

Escape From Vegan Island