We will be closed Holiday Monday!

Hot on the heels of Jan’s Filthy 50 WOD yesterday is another Birthday WOD request. This time it was put together by the Birthday Girl herself. Viki is 20! This is going to be hard!

5 Burpee Back Tuck (see video below) or 20 Burpee Tuck Jumps
2 Muscle Ups
200m Sprint
20 HSPU
20 Pull-ups
20 Toes-to-Bar
20M Hand Stand Walk
20 Power Cleans (110/65)
20 Shoulder to Overhead (110/65)
20 Box Jums (24/20)
200m Run
2 Muscle-Ups

Quick Note: The gym is going to be closed this holiday Monday

Jan has been a great gal to have at Rocky Point CrossFit. Since she came through our doors last Fall, she has displayed the true spirit of CrossFit with her fierce determination to meet goals, improve herself, and be a big part of the community.

A few months ago, we had a Paleo Challenge. Jan won this challenge. Shortly after she won, I asked her a few questions:

Tom: You’ve been doing CrossFit since the Fall 2011. What got you curious about CrossFit to begin with? We all know how it feels after the first few WODs, what kept you coming back?
Jan: One of my best friends in Florida has been doing CrossFit since 2010 and has told everyone he knows about it.. he’s probably got about 50 people started all over the US.…. for 18 months I made a lot of excuses from its too far to drive, its too expensive, I don’t have the time, its okay for others  because they are already in  great shape but I’m not and so on …..From May to August 2011  I lived in the bush in Desolation Sound, Alaska and the Yukon ….living my lifelong dream of doing Archaeology… I learned a lot about myself and what is important and not important in my life…….When I came back and my friend mentioned it again I knew I was ready….

When I first started training with Michael, he made me feel like I could really do this …he had to modify everything for me bigtime because I REALLY sucked, but he was very encouraging and made me feel like  every WOD was a huge accomplishment.  That encouragement got me through all the aches and pains and kept me coming back !

Also, I am a HUGE Biggest Loser Fan ….and John Rhode Season 12 winner is a hero of mine… He has a NEVER QUIT attitude….Whenever I wanted to quit on a workout (like the brutal 1/4 mile burpee challenge) I just kept thinking that my workouts were nothing compared to what he had  accomplished and if he could do it I could too….

Tom: I  believe you have lost some weight. Can I ask how much you have lost so far?

Jan: 40 lbs … I’m not done yet …however I am on track with my goal of losing slowly over a full year  by lifestyle change (both what I eat and how I work out ) in a way that is sustainable rather than to try and do it quickly only to gain it back  again….

Tom: Apart from weight loss, what has been the greatest improvement in your life since starting CrossFit?

Jan: I feel so much healthier and happier…. And  I have a lot of great new friends…Plus I get to spend a lot more time with my teenagers as they all do CrossFit with me now !

Tom: What is it about CrossFit that sets it apart from other fitness programs you have tried?

Jan: Where do I begin ? CrossFit is scalable which means I can do any workout, no matter how much I suck; plus  being told what the workout is and  always having someone to help me is amazing and was probably the biggest draw for me because  I never  knew what to do when I got to the gym; community support is so great…. I love cheering people on and having people cheer me on; and  I love the competitive aspect… that I can compete with myself and see measureable improvements ……all of this adds up to wanting to be the best I can be and keeps me coming back !!!

To celebrate Jan’s BDay, we’re doing the WOD of her choice

Today’s WOD ~ Filthy 50

Fitness

20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Single unders

Performance

For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

RX

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/12 KG
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Fitness & Performance

Five rounds for time of:
45-135 pound Power clean, 10 reps
15 Wall ball shots, 6-20 pound ball

or

Three rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

RX

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Day 1

“Jag 28“

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Day 2

Overhead Squat 1-1-1-1-1-1-1

Spend about 20-30 minutes working up a new 1RM. You can start from the rack if you wish. Then:

Three sets of:
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lbs)
400 Meter Run
Rest 3 minutes

Day 3

Three rounds for time of:
25 Pull-ups
135/95 pound Front Squat, 25 reps

More great Peeps at Rocky point CrossFit!

We changed up the Results List (formerly known as the “Bucket List”). We were very impressed with the improvements and gains that many experienced as a result of this addition to our Workout of the Day. You’ll see that there are still the staples of Press, Squat and Deadlift. We have kept Tier 3 the way it is. If you have any questions or concerns, ask a coach. (A handful of roasted pumpkin seeds or a tray of meatballs will improve the quality of our answers.) Have fun! To making better people!

Today’s Workout:

Fitness

Three rounds for time of:
15 Assisted Pull-ups
15-95 pound Front Squat, 25 reps

Performance

Three rounds for time of:

25 Pull-ups

135/95 pound Front Squat, 25 reps

RX

“Brian” – RIP

Three rounds for time of:
15 foot Rope climb, 5 ascents
185/135 pound Back squat, 25 reps

Some WOD action from the weekend.

Hope you had a terrific weekend! Hope all the Moms were taken care of. Speaking of Mom, she has to lift heavy weight too! Check out this quick read on ageing and keeping strong.

We will be refreshing the Results List today! Fantastic work these last 8 weeks. I think everybody appreciated a gain in strength and conditioning. There will always be staples such as the press, squat and deadlift. Hope you have fun with the next list!

Bear in mind, next weekend is a holiday weekend. Make plans to get out there and use your CrossFit bods! We’ll update you on weekend hours later in the week.

Today’s Workout:

As we refresh the Results list, your Skill Development today will be:

Overhead Squat 1-1-1-1-1-1-1

Spend about 20-30 minutes working up a new 1RM. You can start from the rack if you wish. Then:

Three sets of:
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lbs)
400 Meter Run
Rest 3 minutes

The weekend is upon us! Best of luck to all the Rocky Point CrossFitters taking part in the Spartan Race tomorrow!

Don’t forget about our new additions to the weekend schedule:

Saturday: 9AM and Noon Group WODs (It’s a rest day and I have already started devising a partner WOD ~ muwhahaha)

Saturday: 1PM MobWod with Errol – Errol takes you through a mobility wod to find those tight areas and gain flexibility.

Sunday: 11AM Group WOD with Ty

Sunday: Noon – Our very first yoga class led by CrossFitter and Yoga Instructor Spenser Lee. The class will be for newbies and vets alike. A great atmosphere to learn.

Again, both the MobWod and the Yoga class are free to Rocky Point members.

Today’s Workout:

Please scroll to the bottom of the post for important tips for this WOD

Fitness

Three rounds of:
185/95-115 pound Deadlift, 7 reps
7 Dips and pullups
then,
Three rounds of:
21 Wall ball shots, 14/10-14lb ball
21 Toes-to-bar
then,
10 foot Farmer carry, 50/35lb dumbbells
28 Burpee box jumps, 20” box
100 foot Farmer carry, 50/35lb dumbbells
3 Muscle-ups (or progressions)

Performance

Three rounds of:
275/175 pound Deadlift, 7 reps
7 Dips then pullups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 75/50lb dumbbells
28 Burpee box jumps, 24” box
100 foot Farmer carry, 75/50lb dumbbells
3 Dips then pullups

RX

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345/225 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20/14lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100/75lb dumbbells
28 Burpee box jumps, 24/20” box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Safety tips for high rep heavy deadliest.
1.  Only lift when your back is perfectly set.  If you are doing tap and go (and should if you are going for time) breathe at the top of the rep.  Do not try to breathe while lifting.  If you breathe out at the top, pause and breathe in as well.  Consciously set your back then continue.  Hold your breath through the entire rep!
2.  On the decent, keep the bar close to your body.  One of the primary problems we see is people starting the decent by shoving their knees forward.  This shelfs the bar, allows it to move away from the body, and pushing the combined center of mass away from the body.  As the bar crosses the knees the bar drops precipitously.  Often jerking the lower back into flexion.  This is not a huge problem in a lightweight workout like Diane, it can create havoc and injury using a heavy weight.

Efficiency tip for the wall ball toes to bar portion
1.  there is almost never a reason to break 21 wall balls.  Its all mental.  Don’t drop the ball.  Do not receive the ball in the squat position, allow the ball to touch your out stretched finger tips while in the standing position.  Guide the ball to your shoulders as you descend into the squat. On the other side, for the average person, multiple sets of 21 toes to bar will need to be broken or you will find that you simply are standing staring at the bar due to muscular failure.  If you think you can get through the workout breaking the T2B into sets of ten half that number, get off the bar shake your hand and get right back up.

]]> http://rockypointcrossfit.ca/2012/05/10/friday-may-11-2012/feed/ 0 http://rockypointcrossfit.ca/2012/05/09/thursday-may-10-2012/ http://rockypointcrossfit.ca/2012/05/09/thursday-may-10-2012/#comments Thu, 10 May 2012 07:55:00 +0000 tomsmith http://rockypointcrossfit.ca/?p=2488 Today’s Workout

As part of your warm-up today, throw in a few different movements. For example, weighted lunges (dumbbell or kettlebell in each hand, bar on your back, plate over your head), put on the weight vest and do some box jumps, throw a heavier-than-you-are-used-to medicine ball (there is a 30-pounder in the heap, try and pick up the heavy bag and flip it over your shoulder.

Fitness

21-15-9 reps for time of:
Assisted pull-up
KB Swing 53/36

Performance

21-15-9 reps for time of:
Strict pull-up
KB Swing 53/36

RX

21-15-9 reps for time of:
L-pull-up
KB Swing 53/36

Well, I didn’t get the photo I wanted, so the one below will have to do. Ladies, I’m sorry I couldn’t find one where Spenser is wearing a shirt. This leads to Announcement #4 (I wrote that bold bit with a loud, echoing voice in mind. Read it again.) Did you know that one of Rocky Point CrossFit’s very own athletes, Spencer Lee is a Yoga Instructor? Spenser will be running an hour long Yoga class on Sunday’s at Noon, right after the 11AM WOD. The fee? Nothing! Zero! Your money is no good here. You need only be a Rocky Point member in good standing to attend. Never try Yoga? This is your chance!

A quick review of our previous announcements: #1 – The OFA Level 1 course will be Friday June 8th from 9-5. There is a sign-up sheet at the front counter. It is filling up fast. Space is limited to 18 people and the rate is $50. Usually $80. Hop on it!

Today’s Workout:

After your warm-up you will be taking a pass on your results list. Instead, you will be doing:

Three rounds for time of:
Run 800 meters
Rest 2 minutes

After a 10 minute break you will doing:

Death By Tabata (man…ominous title)

Alternating Tabata Deadlift and Burpee - 275/215 lbs – SCALE!!!!

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

]]> http://rockypointcrossfit.ca/2012/05/08/wednesday-may-9-2012/feed/ 0 http://rockypointcrossfit.ca/2012/05/07/tuesday-may-8-2012/ http://rockypointcrossfit.ca/2012/05/07/tuesday-may-8-2012/#comments Tue, 08 May 2012 07:56:34 +0000 tomsmith http://rockypointcrossfit.ca/?p=2480 Happy Tuesday! How do you like the paint job at the gym. Sorry about the dim lighting in the washroom. We’ll remedy that. LED bulb pushing out 470 lumens….my a$$!

I’d have placed the next Announcement in today’s Blog. But I don’t have a related pic. I don’t have any pics for that matter. Blew the budget on painting the stairs. Nice colour! Tomorrow!

Today is a “Rest Day”

As always, we scale to maintain proper mechanics and intensity. Discuss weight with your coach. (Weight of the dumbbell/barbell. Not your weight. However, if you have a nutrition question feel free to bend our ear.)

Day 1

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Day 2

The Saturday Noon WOD. Details on the Whiteboard!

Day 3

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.