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CrossFit Coquitlam WOD – June 24, 2013

CrossFit Coquitlam Tough Mudder 2013

Tough Mudder 2013 is in the books! Congrats to our awesome team from Rocky Point CrossFit! The course lived up to it’s reputation providing a tougher (and more entertaining) course from last year. We sustained a few injuries along the way. And I’m fairly certain there’ll be a few limps over the coming days. A big thanks to Dom and Jay who organized this team. It was an absolute pleasure to have been part of this great bunch of people. Let’s get ready for 2014! For a few more pics, check this link to Karla Parker’s Red Lotus Photography page. She took some beauties.

I was talking with Jon, our Rocky Point ERT member, and he was telling me that they got the final numbers on the Larry Young Memorial run that took place a few weeks ago. It was their best year yet raising $16K! That equates to 16 scholarships! Let’s send a bigger crowd next year!

Reminder: Shannon’s Naturopathic Medicine Seminar is Saturday July 6th from 10AM to Noon. The seminar will be at the gym on the Mezzanine. This will be an engaging presenation covering such topics as diet, mood, environmental toxins and sleep hygiene. This seminar is free to Rocky Point CrossFit members and their friends and family.

Today’s Workout:
Warmup:
20 Sit Up to Straddles
Hold Pancake Split  for 3 minutes (whiners hold it for 4 minutes)
20 Sit Up to Pikes
Hold Pike Stretch  for 3 minutes

Strength
Deadlift x 3 reps (with PERFECT posture and mechanics. If you find yourself being yanked to Earth on the negative, you’re likely using too heavy a weight!)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.

WOD
“Jackie” on the Run
For time:
1000 Meter Run
50 Thrusters (45/33 lbs.)
30 Pull-Ups

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