Jaiya, Ghandi, Patty, Boy, Andrew, Schumacher on the beach in G-Land Jungle

Well.........we are back. It was a great trip, we all improved our surfing, recharged our batteries, created some great memories and cemented friendships.

Other than some broken boards, minor scrapes, ( I burnt my leg on a scooter muffler, and still have some coral imbedded in my finger), I believe we are for the most part.....Unscathed.



I have to tell you, the most impressive aspect of Bali is without a doubt, is the people. They are amazing. Once we got past a few touts, scammers and hustlers, (bull has the best story) we found the most hard working, honest and happy people we have ever met in any country, we have ever vacationed in. We hung out with these guys nearly every day.

Thanks fellas! (tear up my car seat)

Back to work:

In Medewi (point break in north west bali) we created a workout one day by the pool. We don't have a pool, so I am going to substitute with a bear crawl.

The leaderboard will be a 500m row. The professor wants to test more short hard fast.

Monday's lesson Plan:

Warm up: 500m row (put your time in the leaderboard)

Tech: Bulgarian Split squat (an Urban Monk favorite) I think we might fool around more with the lunge, BSS, one legged deadlift and pistols.

WOD: Medewi

In teams of 2 or 3 (depending upon how many in each specific class)

2 lengths of bear crawls
10 pushups
15 squats

switch with partner

How many rounds in 15 minutes?

See you there

Patty

Today's Workout:

15 Hang Power Snatch (95lbs/65lbs)
Run 400 meters

5 Rounds

Scale accordingly. Focus on landing in a partial squat...not a drunken jumping jack.



Caffeine, alcohol and health. How much is too much?


Andy

So beautiful...want to cry. This is what I imagine God to look like...or at least smell like.

Visit Crossfit Balboa's awesome site and you'll find great content like This is why you're fat.

Today's Workout:

Hockey Night in Canada

30 seconds of Wall ball (20/12lbs)
30 seconds of Slam ball (20/12lbs)
2 minutes Rest
10 Rounds

Total Reps

In place of the traditional Dball, athletes can use a Medicine ball w/ a mat (to slam it on). Make sure to get the ball as high as possible (at arms length overhead, with hips and knees extended) before slamming it down.



Just found this video this morning (thanks TJ); I've already watched it three times. Just a guy and his bike. Check it out:




Andy

Today's Skill/Tech Element:

Back Squat 3, 3, 3

*This means you work up to three heavy sets of three reps. Not a light set, then a medium set then a hard set.

Today's Workout:

Wendy

21, 15, 12, 9, 6, 3

Back Squat (95/55lbs)
Shoulder Press (95/55lbs)
Pull up
Abmat Sit up (hands at temples)

*Note the sequence above, there is no round of 18.


A another BK Joint

Today's Skill:

Big Box Jumps - Aim for 6-10 scary high box jumps. Take plenty of rest between attempts.

Today's Workout:

8 Handstand Pushups
30 Box Jumps (24"/19")
8 Toes to Bar
30 Mountain Climbers (each time you bring your left leg up is 1 rep)
3 Rounds
+
60 Seconds (total) time in a low ring L Sit (1 mississippi, 2 mississippi, 3 mississippi etc)


I'm sure we've had this video on our site before but its worth another look. This dude is strong.



Andy

Today's Skill/Tech element:

Snatch Balances

Snatch Pulls from blocks




Today's Workout (pinched from Opt's site):

Sprint Row 30 sec @ 100% effort
Rest 2:30
repeat 7 times

Total distance covered


Hey Gang, check out Mark's Daily Apple, I have it bookmarked, so should you. Its full of great nutrition articles (some of which I've linked you to over the past 6 or 7 months ) as well as fantastic recipes made up of primal foods. Really worth checking out. Here is Mark on Crossfit Radio talking gains, grains, and inflammation, among other topics.

Andy

Our good friends Jesse and Heather of Crossfit Squamish will be hosting the 2010 Crossfit Games British Columbia Sectional Qualifier on March 27th-28th. This will be the 4th year of the Games and the 1st year that you will have to qualify for the Regionals. Fifteen men and fifteen women from B.C. will move through to the Regionals in Calgary in late May.
T minus 114 days. Mark your calenders!
You can find more info here.


Today's Workout

The Chief

3 power cleans 135/95 lbs

6 push ups

9 air squats

AMRAP in 3 minutes. 5 rounds. Rest 1 minute between rounds.


Andy

Alright everyone here is the scoop. Classes and Shoe Bomber's boxing class are cancelled this weekend due to the Level One CrossFit certification this Saturday and Sunday.

Now, on the fifth day of Christmas (5 golden rings) we will be doing A lot like Murph version 2.

Warm-up:
Coach's choice

Workout: A lot like Murph version 2
1 km row
100 situps - no ab-mat required, however no anchoring the feet.
200 burpees
300 lunges
1 mile run

Of course in the typical Murph fashion the exercises between the run and the row can be done in any order. Now of course I couldn't resist putting this version of the 12 days of Christmas up.

Sorry for the late post everyone, late night hockey game put this one a little behind schedule. Now, for the fourth day of Christmas (four calling birds) we are going to do some heavy liftin'!

Warm-up:
Partner 1.5 km shuttle run. Coaches set up the cones 20 m apart. Only one partner running at a time, you can tag in and out as needed. You must complete 1.5 km, or 1500 m or 75 lengths.

Technique:
Break down the snatch. Practice snatch grip deadlifts and tall snatches in order to practice your timing.

Workout:
Find your 1 rep snatch.

Check out this rope climb video.



I think we've found the new standard for rope climbs. Now for the third day of Christmas, three French Hens, may I present today's program.

Warm-up: Coach's choice.

Technique: Rope climbin', review the various techniques for rope climbs, and try one with arms only.

Workout: Number of rounds in 20 minutes

7 v-sits
5 burpees
3 ring dips
1 rope climb