The boys working hard last night!

Warm-Up/Skill

3 Rounds:
5 perfect squats => bear crawl => 5 perfect squats => basic dot drill x 10 => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 15’ handstand walk

Tech:

Hang Cleans & Push Press practice
WOD:

3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell hang squat cleans, 25#/20#
7 dumbbell push presses, 25#/20#
40-meter shuttle (4 x 10-meter)

10 Minutes Mobility work and goal setting

Reminders:
1./ Meeting at Noon today to go over logo and design ideas for our next generation of RPCF clothing. All invited!
2./ Jeremy Mucks Cuts Macapagal will be on hand from 530PM to 730PM today with shears in hand to prep your head for the Tough Mudder. $20. Click this link and hit Join if you are interested in a preppy doo. https://www.facebook.com/events/128753333999491/
3./ Sunday June 23rd 5PM at the Foggy Dew. 3rd Annual Rest Easy Fundraiser. Tix are $20 and include a burger and a beer! Balloon raffle and live auction. Come out for a great evening. For more info and to buy tix, click this link http://resteasyfundraiser.com/

Parking Note: We’ve had several complaints from the neighbors regarding us parking in spots that are not ours. Just a reminder, you can park in any stall that says “CrossFit” “1570″ or “1574″. You can park in the spaces directly in front of the gym (with the exception of the “Somatic” space). You can park in the 4 spaces behind Kerrigan. You cannot park anywhere else (the exception is the street). If you don’t take care I have some good news and some bad news. The bad news is you’ll get towed. The good news? I think Coquitlam Towing only tows them a few blocks away. Unsure where to park? Just ask a coach. Thanks guys!
Today’s Workout
Warmup
10 Minute AMRAP (for quality)
5 RingDips
1 Muscle-Up or Muscle-Up Progression
15 V-Ups
1 Bridge-Up and hold for 10 seconds
60 second plank

Strength
Five sets of:
Back Squat x 3 reps
Rest 2-3 minutes. (HEY RESPECT THE REST!!!!)

WOD
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 X Power Cleans (135/95 RX) (95-115/65-85 Perf) (45-65/35-55 Fit)
6 X Push-Ups
9 X Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Aiden & Kaylee using their CrossFit skills to kick some butt at BMX racing!

Today’s workout

Warmup:
3x or 5:00
10 Push-Ups => 15 Second L-Sit Hang => 15 squats => 30 second Wall Sit => 2 forward rolls => 10 M bear crawl => 10 alternating Single Arm KB swing (per arm) => agility ladder => 3 broad jumps

Strength:

EMOM For 10mins

10 KB Swings

WOD:
20:00 AMRAP
20 double-unders or 60 single skips
12 sit-ups
8 burpees
4 med ball slams

Jeremy Mucks Cuts Macapagal will be on hand Wednesday night from 530 to 730PM to do Tough Mudder haircuts. (Or for whatever occasion you require a haircut). You need a reservation and $20 to get your doo. I’ve started up a FB Event where you can make your reservation.

The REO White Water Rafting trip is fast approaching! July 12th to 14th. Free that weekend? Join us for the highlight of the summer. Click here for more info.

Today’s workout
Warmup
3x or 5:00
10 Push-Ups => 15 Second L-Sit Hang => 15 squats => 30 second Wall Sit => 2 forward rolls => 10 M bear crawl => 10 alternating Single Arm KB swing (per arm) => agility ladder => 3 broad jumps

Strength
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Weighted Pull-Up x 5 reps
Rest 90 seconds

WOD
Three rounds for time of:
20 X Shoulder to Overhead (Fitness = 45/35 lb, Performance = 75/55 lb, RX = 95/65 lb)
Run 400 M or Row 500M

Poco Pirates Hockey Team doing some heavy lifting!

Hope you all had a great weekend! A bunch of Rocky Point CrossFitters headed up The Chief on Saturday. Not content to simply climb it, partner gymnastics ensued. Luv you guys!

The Tough Mudder goes down this weekend! Rocky Point has a team of nearly 30 members! This is going to be a blast! Racers, keep an eye on your email, Dom and I will be blasting out a few more emails to coordinate our arrivals, sock-donning ceremonies and other news. I’m armed with a Go-Pro, spare batteries and memory. Hoping to shoot a ton of footage of Rocky Point CrossFitters applying their fabulous work capacity!

In the lead up to the Tough Mudder, I’ve arranged for one of Rocky Point CrossFit’s own, Jeremy “Mucks” Macapagal, to give me a mohawk this week at the gym. Jeremy is the owner/operator of Mucks Cuts & Fades  and will be available to help you uncover your Tough Mudder Tribal hair style. Stay tuned for more details on day and costs.

Next Sunday June 23rd we’ll be supporting a great Rocky Point CrossFitter’s fundraiser. Have you met Chris Kirby  yet? Chris usually rolls in at 6AM, or if he’s slept in 11AM. Three years go Chris received a heart transplant that saved his life. (That’s right, he’s doing CrossFit after a heart transplant! What’s your excuse?) Chris and his wife Tanya are beautiful people. Once Chris was healed and back to his life, they decided that they wanted to give back to the process that gave them a second chance at life with their growing family. The people that really need the help during those crazy first few hours and days are the caregivers – they need a comfortable place to rest and have a shower, and they need to be able to be close to the person they’ve helped keep alive. And so, Rest Easy was born. Chris and Tanya’s mission is to provide a one-night stay at a hotel close to St Paul’s Hospital for every heart transplant recipient’s “person” so they can Rest Easy for the first time in a long time. The 3rd Annual Rest Easy Fundraiser will take place at the Foggy Dew in Coquitlam on June 23, 2013 at 5pm. The night’s festivities include a fun balloon raffle and energetic live auction with excellent prizes! Tickets are $20 each and include a burger and beer. RPCF is donating 5 Personal Training Sessions to the silent auction. I’ve heard there are some sweet silent auction prizes. Let’s get a pile of RPCFers out! So glad Michael is running the 6AM on Monday morning (or maybe Jay will run another parking lot WOD haha)

Today’s Workout:
Warmup
Upside Down!
10 Minutes Headstand Practice
Teddy Bears
Straddle Up to Headstand
Tuck Up to Headstand
Pike Up to Headstand

Strength
EMOM 10 Minutes
3 Power Snatch (You decide the weight, can adjust up or down)
oh yeah…do 5 burpees after those Snatches. Sorry. That’s where the Vitamin CF is at.

WOD
In teams of two, alternate tasks, and complete as many rounds and reps as possible in 20 minutes of:
225/155 lbs Deadlift x 10 reps
Chest-To-Bar Pull-Ups x 15 reps
400 Meter Run
*E.G. Partner 1 does deadlifts, Partner 2 does Pull-ups, Partner 1 does run, partner 2 does deadlifts…so and on and so forth for 20 minutes. Love it baby)

For those of you that don’t use facebook, we put out a video a couple of days ago called “Eat yo Greens!” Not your typical public service announcement.

Happy Friday! Regular weekend hours this Saturday and Sunday. Have a great weekend!

Great work this week guys. Good clean fun…with the occasional bum-slap. (That made my day)

Today’s Workout
Warmup
Divide equally amongst the rowers (pairs or teams of 3)
20 Pulls, then switch. First team to 2000m is the most fabulous.

Strength
Four sets of:
Bulgarian Split Squat x 7 reps each leg
Rest 60 seconds
Push-Ups x Max Reps
Rest 60 seconds

WOD
Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)
If you do not have your double-under your choices are:
3:1 Singles to Doubles
1:1 Tuck Jumps to Doubles

Tomorrow is the final day to get in your logo ideas for the new line of Rocky Point CrossFit gear. What we’ll do next week is have a quick meeting to decide on logos, examine samples, strut the cat-walk etc. Will keep you posted on the day and time. Would value your opinion.

Head’s Up! Coach Errol and Coach Ty are heading off to Mexico Friday morning for a surf vacation (or that’s what they tell me. I’ve a hunch they’re eloping). So at this time, I am very excited to announce Rocky Point’s new coaches. Spenser Lee and Colby Treliving! The two will be picking up some of the slack in the Group Classes and running one-on-one training for new Rocky Point CrossFitters. Both have a keniesiology background, are avid CrossFitters and super nice to boot.

Nathan Taylor, who heads up our Performance Programming, will also be helping out with some of the evening Group Classes.

We should mention that all of our coaches are available for one-on-one sessions. Want to work on a getting a muscle-up, clean up your Clean, or discuss goals and benchmarks, shoot me a note and we’ll book you some time with one of our excellent coaches.

Today’s Workout

Warmup
3 rounds / 10 minutes
200-meter run => 10m bear crawl => 2 cartwheels => 15-second bar hang => agility ladder => 2 forward rolls => 3 broad jumps

Strength
Six sets of:
Squat Clean x 1-1-1
Note- Take a 10 second breather between those singles. This is a full squat clean. Rest 3 minutes between sets. Working up to heaviest sets possible.

WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Clean x 6 reps
24/20″ Box Jumps x 12 reps

Warmup
3 Rounds or 10 minutes
20 PVC pass-throughs => 20 walking lunges => Agility Ladder => 2 cartwheels => 15 squats => basic dot drill x 10

WOD
This one is a long one, but with loads of rest.
Four rounds for max reps of:
Against a 5-minute running clock . . .
Unbroken Pull-Ups x Max Reps (Fitness will do Max Ring Rows.) (Performance can do assisted pullups)
600 Meter Run (400m run for Fitness)
115/75 lb. Push Press x Max Reps (Performance weight = 75-95/45-65 lb) (Fitness weight = 45/35 lbs)
Rest exactly 5 minutes between sets

Score is total pull-ups and total Push Presses.

For Example:
The clock starts running and Michael starts doing pull-ups. He drops from the bar after 25 reps. He goes out and does the run. He returns with 2 minutes left on the clock. He will use those 2 minutes to get as many Push Presses completed as possible.

Today’s Workout
Warmup
Get a good 5 minutes of general warmup before this. Run, row, KB swings and stretching.

10 minutes of: Front Roll Practice.
Feeling confident? Attempt:
Forward Roll Tuck Up to Handstand  http://gymnasticswod.com/content/forward-roll-tuck-handstand
Forward Roll Straddle Up to Handstand  http://gymnasticswod.com/content/forward-roll-straddle-handstand
Forward Roll Pike Up to Handstand http://gymnasticswod.com/content/forward-roll-pike-handstand

Strength
Five or Six sets of:
Bench Press
Rest 3 minutes between sets above 85% of 1-RM
(use the rest time for planks, hip mobility and glute stretches. ask a coach if you need ideas)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD
As Many reps as possible in 7 minutes of:

Burpees

Although you won’t have to jump to a target 6″ above your reach, you will be expected to jump and extend your hips and elbows.

I think 140 is the gym record?