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CrossFit Coquitlam – January 31, 2013

Tim's suspicions are confirmed. The tuna at lunch did indeed smell funny.

Tim’s suspicions are confirmed. The tuna at lunch did indeed smell funny.

Hard to believe, another year has passed and the CrossFit Games are just around the corner again! The CrossFit Games is a 3 Tier competition that begins right in our own gym with the CrossFit Games Opens.

The Opens is a 5 week competition. Each week, HQ will give us a WOD to complete at the gym under the scrutiny of a judge. Participants will then submit their scores and see how they stack up in their region. Ours is “Canada West”. The top 48 men and 48 women will be invited to the “Regionals”. Scores will also be awarded to CrossFit gyms based on the results of the individuals. The top 30 teams in the region will be invited to compete at Regionals in Team WODs. For the last 2 years, Rocky Point has produced a team and individuals. We’re hoping to keep to do the same this year. šŸ™‚

I’d like to encourage as many people as possible to try out the CrossFit Games Opens. Yes, there will be some tough WODs, but I say “Better to try and not succeed rather than not trying and wondering ‘what if?'” Talk to a coach today for more info. For those of you ready to register, head on over to http://games.crossfit.com/2013-registration

This year we will have a schedule for people to do the Open’s WODs. These WODs will not be run during regular Group Classes. Expect the schedule to be Saturday and Sunday mornings. Expect to do the WOD only once. Unless you really sh*t the bed on your first attempt, you only get one shot. Feel free to warm up the WOD a day or two before you are scheduled. But you only get 1 judge a week.

And speaking of judges, I need them. If you have been at CrossFit for a bit, can recognize the movements, can handle a snap decsion “No Rep!”, and are available for a few Saturday mornings, email me: tom@rockypointcrossfit.ca.

Hats off to everybody who made it for the team 10K row! At the time of writing the gym had rowed 210 KM!

Today’s workout is another challenge, for more check out the video:

Wow. What a wicked “derp” face.

Warmup:
50 V-Ups
Every time you stop to take a break => do 3 burpees.
If you manage to do 50 VUps without a break…good for you. 10 Burpees.

Strength
Backsquat
5 Reps @ 75% 1RM, 5 @ 80%, 5 @ 85%
3 @ 80%, 3 @ 85%, 3 @ 90%
5 @ 75%, 3 @ 85%, 1 @ 90%
5 @ 60%

WOD
“Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The penalty if you rest on the floor is a burpee for every rep you completed up until you had to leave the bar on the floor. On the set of 15 and and you need to rest after rep 13? You got it! 13 burpees.

 

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