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Wednesday May 2, 2012

I take more lousy photos than decent ones. Every once in a while I’m treated to an amusing bit of timing. Such as Brian levitating onto the box during yesterday’s WOD.

Announcement! We are organizing a Level 1 Occupational First Aid training day. We are aiming for the end of the month. It will be a day long course (9-5), day to be announced. Please click here to learn more of what the course is all about. Not only will you know how to deal with a fellow athlete who uber-barked a shin on a box jump, you’ll be incredibly handy in clutch situations where non-CrossFitters are wide-eyed and trying to figure out how to dial 9-1-1. If you are interested in this course, please let me know. Shoot me a text at 604 349 2978. The cost for the course is $50.

Today’s Workout:

The idea is to go heavy on this one. However, mechanics are priority #1.

Fitness

Max rounds in 3 minutes of:
115/75 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Prescribed & RX

“The Chief”

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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