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CrossFit in Coquitlam – Feb 4, 2013!

CrossFit in Coquitlam

Rocky Point CrossFit Version 2.0 => Coming real soon!!!!

Big congrats to Dave, Eve, Stacey, Jesse, Spenser, Nathan, and Viki who competed in the CF North Van Olympic Lifting/ CrossFit competition on the weekend. Talk about pressure! Thanks guys for the awesome job of representing Rocky Point CrossFit. I’ll have links to the standings and photos on our Facebook page later today. Some notable notes: Viki & Jesse both placed 2nd in the Olympic Lifting segment of the competition for their weight classes! Unreal!!! Here’s a video of Jesse making the bar look like a kid’s toy.

 

Next Monday is the new holiday. Celebrate family day by leaving them for an hour so you can get your WOD on. We’ll be running limited hours and I’ll have those posted later in the week.

Today’s Workout:

Warmup:
Kick out the mats. 10 Minutes of Forward Roll practice.

Strength:
Please take caution today. These numbers are fairly substantial for deadlift. You will not be wasting your time if you take 10% off the suggested rep scheme. Listen to your body. If it feels like it’s too much, let off the throttle.
5 Reps @ 75% 1RM, 5 @ 80%, 5 @ 85%
3 @ 80%, 3 @ 85%, 3 @ 90%
5 @ 75%, 3 @ 85%, 1 @ 90%
5 @ 60%

WOD
For time:
Run, 800 m
30 Clean & Jerks, pick load
Run, 800 m

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