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Tuesday August 19 2014

Main – CrossFit Group WOD

BFIT DAY – Praetorian Race
We have a small team from RPCF heading out this Saturday to Abbotsford for the Praetorian Race.
Our time slot is 11:30AM
Our pace will be “Civilized”.
Our goal, to complete the 6KM course and have a lot of laughs.
If you haven’t tried one of these Adventure Races, this is the ideal one to do.
To sign-up go to: http://www.praetorianrace.com/abbotsford-b-c/
Look for Team “RPCF”, Password “RPCF” and use the code “Praet15″ for a 15% discount
Then let Coach Tom know and we’ll carpool from the gym.

BFIT DAY – Black Tusk Hike
We’ll journey to Rubble Creek early Saturday August 30th.
We’ll hike to Garibaldi Lake where the crew that plan to camp overnight can stow their gear. Then we’ll continue up to Black Tusk!
There are several who are planning on making this a day-trip. Definately doable. Total distance is 29KMs.
But I’m looking forward to spending the night in Alpine Meadows, hot coffee in the morning, and peeing behind bushes.
I’ll rig up the trailer to haul gear to the trailhead.
There will be a sign-up/Carpool Sheet on the corkboard Monday Morning.
Here is some more information on the hike: http://www.vancouvertrails.com/trails/black-tusk/

CoachLed/PushUps/RingRows/BirdDogs (No Measure)

5 minute coach led warmup
2 rounds
10 pushups
10 ring rows
10 bird dogs

Weighted Dip (8-8-6-4-3-2-2-1)

Work up to a single weighted dip

Progressions include: Body Weight, Shallow Depth in Dip, Negatives
In between the first 4 sets

3×8 trap 3 raise

In between the second 4 sets

10 Wall angels

Fitness perform 4 sets of 8 dips and work on mobility instructed on by foundations coach

08192014 AMRAP Run/Thrusters (AMRAP – Rounds and Reps)

8 minute AMRAP of

200m run
4 Thrusters

Rx+ 155/115lbs
Rx 135/95
Perf Interm. 55-95/35-65
Fitness 25-55/15-35

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