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Monday September 12, 2011

Big Congrats to He-Man, The Kid (Viki) and Hamish who competed in the CrossFitBC Summer Challenge on Saturday. I was lucky to drop in as Hamish’s heat was running. Then He-Man and Viki were in the next heat. The WOD? 21-15-9 Clean and Jerk, Box Jump and Pull-Up. A coach can get choked up watching his athletes compete. Real proud of the three of you. The next competition we’re angling for is the Tanaris Winter Challenge in November. Let any of your coaches know if you are interested!

Starting on September 14th, ESPN2 is going to be broadcasting the 2011 CrossFit Games. Do we get ESPN2 in BC? If you have it, check it out. Wicked! There’s no other professional competition in the world of sport where an unknown individual has the opportunity to compete and compare amongst the best in the world. In the last 2011 Games, Rocky Point CrossFit qualified a team to compete in the Regional semi-finals. With the number of improving athletes training at RPCF, it will not surprise me to see a team going to the Finals in a few years. Hit the link!

2011 CrossFit Games on ESPN2

The Nutrition Challenge hits it’s first weekend. How’s it going? Check out the Nutrition Blog later today, I’ll have some pics and recipes from RPCF members. I used up 3 of my 4 “B”ooze days. The next 3 weeks will be interesting! Ha!

Down to work my friends! Today is all about you and your body weight. No bars. No running or rowing.

After a warm-up:

3 rounds of 30 seconds of reps of
-Pull ups, push ups, sit ups (butterfly), and air squats.
-No resting between rounds or movements.
-Max efforts are not required.

rest 5 mintes, then:

For time!

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups
Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups
Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups
Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups
Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups
Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups

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