Leah "Butterfly" Allinger sent us this article. Her Dad heads the project. Not long before the start of the games.

Go Canada Go

SECRETS_27.pdf

Monday's Lesson Plan:

Warm Up: 30 Double Wall Ball's for time (I love these things.....the opening of the hip and retraction of the hip is very similar to O-lifting....it will make us better)

Tech: Speed strength/ Dynamic method 12 - 2 rep back squats (take 50% of max and do each double as fast as you can.....This one is right out of Louie Simmons Book at Westside Barbell)

read This article on Dynamic method

WOD: 2,000 m Row

Have Fun

patty

And for the final workout of January we are going to focus on an upper body hero WOD in honor of J.T. (Jeff Taylor). T-Bear will be hosting a nutrition workshop today at 3pm. And there will be a stretch clinic at noon with Giselle and Andy. Happy Sunday all!


J.T.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Freedom is here...come in and play!
The workout is max Deadlift (1,1,1) and the rest of the hour is for you! Work on your weaknesses... the H-S-P-U, O-H-S, muscle-ups, back flips, pistols, etc. It's a day to go in and progress at movements you are not that comfortable with. Seek out a friend who is working on the same or similar movements and have fun!

Checkout some Deadlift World records courtesy of Wikipedia:
The record for the tire deadlift (in which hummer tires are used in place of plates) under Strongman rules where lifting straps are allowed is 498.9 kg (1100 lbs) by Benedikt Magnússon.
The record for an equipped deadlift (a deadlift performed using a deadlift suit using a standard bar and plates) is 457.5 kg (1009 lbs) by Andy Bolton.
The record for a raw deadlift (a deadlift performed without the aid of a deadlift suit) is 426 kg (939 lbs) by Konstantin Konstantinovs.
The world record for the one handed deadlift is 333.2 kg (734.5 lbs) by Hermann Goerner.

Wow! Nice turn out the last couple of days. I am expecting a few dirty looks when I get in the box today...there's going to be a load of work to do! This workout has been up once in our box since I started CrossFit back in 2006 and it has been one I will never forget. Those of you who have never done this workout speak with your coach and get them to scale it for you. You don't want to jump into this cold, so get in early and do your pre-warm up.
This doozy is called....EVA and here's a little pic of a fellow crossfitter bombshell by the name of EVA T


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (Women 1.5 pood = RX)
30 Pull-ups

Hey Gang,

Giselle and I are offering an Upper Body Focused Stretching Workshop on Sunday January 31st at 12pm. Cost is $60. Areas to be addressed will be the neck, shoulders, arms, torso, and wrists.

Please note, this workshop is only open to those who have attended one of our 'Introduction' to Contract-Relax Stretching Workshops.

For those interested, the next 'Intro' Workshop is scheduled for February 6th at 1pm, and the next Lower Body Focused Workshop is looking like it will be on February 21st at 12pm.

Shoot me an if you have any questions or if you'd like to sign up. A sign up sheet can also be found on the bulletin board.

Andy

Everyone can come back to the gym today because there's NO running! However I hope to see all the anti Gymnastics folk in... The point is we can't pick what the life throws our way, sort of like CrossFit workouts! So do we want to be specialist or do we want to get good at a variety of exercise. Get in the box and face the stuff you suck at, you are only human and there's always place for improvement no matter how awesome you think you are!!
Cool day to learn some new skills, we are going to work on pistols as well as an introduction to the inverted pull up yo! Come play.

Skill/Tech:
Pistols & Inverted Pullups!

Workout: Quenby
7 Rounds for time
5 pistols each leg
10 pullups
15 push ups
20 ab mat sit ups.




Thursday We'll stick to our Guns:
Widow Makers & (1,1,1,1) Push Press

In keeping with our pledge for more social events, we are throwing a Super Bowl party up in the lounge.

Leather chairs, couches, bar stools, 2 big screen TV's, kegs, appy's and great company. This is where all your coaches and apprentices will be on Super Bowl Sunday.

Come Join us. We have 32 seats and some standing room, but we have to limit numbers to no more than 50

Full details will be released "in house", a sign up sheet and tickets will be placed on the cork board.

http://www.nfl.com/superbowl/44Super Bowl Info

Make a Difference.......Live Life to the Fullest

Pose method running drills will prevent injury, they will also help you improve your times on workouts like Helen, Eva, ect..
It has been a while since we have done a workout that just focuses on running. Things to work on, bettering our time, avoiding shin splints and all types of other Gnarly running injury.
This video from Brian Mackenzie (CrossFit Endurance) demonstrates change. Its as clear as glass!



Coaches warm up Pose Method Running Drills

Workout is 800m run X 4
rest 4 minutes between runs.
post fastest 800 time to leader board.
The hill on 4th ave will only make you stronger!
CFP

Team work in the box takes our game to a great level. It was so awesome last Friday to see people of the community working together at such a high intensity, I had to post another team WOD just two days later!
I feel when we train with a partner the ego's we left outside tend to seep in and we become extra competitive. Reality is we don't want to let our teammates down. Partner up and giver!
Therefore each body completes the following amount of reps. (only one person works at a time you can break it up however you want)

21-15-9 of
Overhead Squats (95 lbs / 55 lbs)
AB Mat sit-ups (hands on head at all time)
Sumo Deadlift Highpull (95 lbs / 55 lbs)

Skill/Tech: work on O-H-S

Warm up is Coaches choice!

Saturday's workout was pretty heavy duty so it's time to take it down a notch with a nice easy one today.

Grover


Number of rounds in 15 minutes

5 pushups
10 lunges
15 ab-mat situps.

Be strict with your form. Proper pushups means your chest touches the floor on each rep and your arms come to full extension at the top of the rep. Every lunge should be deep with your back knee touching the ground and your front knee should not pass over your ankle. Ab-mat situps, no using your arms and keep your hips on the ground.

-Kermit