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Friday August 29th 2014

Main – CrossFit Group WOD

A huge Congratulations to Errol and Steph! She said “Yes”.

Heads Up! Labour Day weekend. On Monday we will only be running classes at:
8AM
Noon
4PM

1./ Black Tusk Hike on Sunday. If we could meet at the gym to carpool around 530AM. Bring the necessities for a long hike. More info on the hike on the BFIT Days FB Group: https://www.facebook.com/groups/458460927587227/
2./ The regular Sunday Morning WOD at 11AM will be held at the track across the street from the Centenial Activity Centre. Here’s the link to Google Maps: http://bit.ly/1vOwVpT
3./ Chelsea Liu (A 6AM regular) works at Fitness Town and asked me to pass along that her location in PoCo is accepting backpacks and school supplies as part of the annual Salvation Army “Backpack and School Supply Drive”. For more information check out: http://www.salvationarmy.ca/britishcolumbia/2014/07/11/sabackpackcampaign/
4./ The summer competitions are wrapping up. We’ve got our own RPCFO on September 20th. There is one more of note that you might enjoy. At the moment we have a team heading to “Battle at the Ballpark”, a one day competition held at Safeco Field in Seattle. The WODs run from 8AM to 2:30PM. Followed by a ballgame (Mariners vs The A’s). If you are interested, let me (Tom) know. I have an inside guy to talk to who will arrange seating for us.

Coach Led Bar-Pullovers/Hanging Hip Touches/Walking Lunge (No Measure)

5 Minute Coach Led Warmup and briefing on 3 Rounds of:
3 Bar PullOvers (no burpee req’d) https://www.youtube.com/watch?v=IDnU9_fWkYw
16 Alternating Hip Touches http://youtu.be/SJ3WqnnyvcQ
10 Walking Lunges Forward
10 Walking Lunges Back

Progressions are attempts to get inverted on the bar or rings. Or Candlesticks to backward somersaults.

Hanging Hip Touch progression is finding a comfort zone hanging from the bar and relaxing the grip. You can hang from the rings and adjust them so that your feet are close to the floor.

Dumbell Snatch (8-8-8)

3 Rounds of 8 DB Snatch per arm. Working up to a heavy.

08292014 DU/Power Snatch (AMRAP – Reps)

Ascending Ladder for 7 Minutes:
20 Double-Unders, 1 Power Snatch (95/65)
20 Double-Unders, 2 Power Snatch (95/65)
20 Double-Unders, 3 Power Snatch (95/65)

Continue to add (1) Power Snatch per round for 7 Minutes

Your score is total Snatches completed

Intermediate weight (55-75/45-65)
Fitness/Beginner (45/35)
RX+ (135/95)
Today’s Double:Single ratio 1:2

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