Power Class Update



Hey everyone, there has been some confusion and complaints regarding the power class as of late and I wanted to let you know of some modifications that will be taking place, as well as attempt to provide some clarity as to what the goals of the class are.


We are planning on making the following modifications to the power class to address concerns, ensure all athletes are able to attend, unify congruency with our daily programming, and provide opportunities for our advanced athletes to better themselves.


The programming format will simply follow the daily WOD but the coach will help change the intended stimulus to help produce higher power outputs. This will be done primarily through adding higher rest to work intervals during the WOD, as well as adding one of the following;


additional accessory lifting

additional drilling and technique development or static holds (also known isometric training)

additional movement-specific mobility

additional recovery time

And finally adding additional educational or talking points


The power class’s intention is as described, a class to help increase power output. This is represented best in our athlete’s abilities to accomplish more work in less time.  Essentially the backbone of Crossfit, also referenced as IWCABTAMD (increased work capacity across broad time and modal domains). Increases in power come about from two primary mechanisms, physiological adaptations of strength, cardio, stamina, and flexibility; and neurological adaptations of coordination, agility, balance and accuracy. What does this mean? Put simply, it’s about training your brain as well as your body.


Up until late, much of the focus of the power class was to address weaknesses in strength. Although strength increases will remain a central focus in the class, it will not be the only focus. Focus on the neurological adaptations will be brought to many of the lesson plans. These will mostly manifest in dynamic methods focusing on submaximal loading (which is essentially a fancy way of saying light weight with high speed, often performed with alternative equipment like bands, kettlebells, etc). To get the most out of this desired stimulus, ensure that you stick to 50% or less of your 1 rep max when instructed to do so.


Furthermore, athletes who have no personal desire to increase strength are welcome to modify and bias the programming to induce more conditioning.


How do they do this? There are several ways to accomplish this, here are a few simple strategies.


Decreasing maximal effort days with dynamic loads (50% or less)

Increasing rep schemes during the tech portions of the lesson

Decreasing rest intervals during the WOD


Essentially what I’m saying is that the power class is an opportunity to spend more time on developing your fitness and learning more about how to do so. Put simply, it will be a continuation of our daily class, complete with a 90min lesson plan that can be manipulated for most any desired outcome.


Less advanced athlete should consider the following:


Our regular class is still likely the best mechanism for advancement of your fitness. The increased volume of the power class, the bias on strength and short duration WOD with high rest to work intervals isn’t necessarily “better”. It simply helps address a need for our more advanced athletes. In saying that, the class is for everyone and as long as you spend much of the class working with lighter weights and focus on technique improvement you’ll excel perfectly in the class. Put your best effort into the WOD portion of the class and feel free to do extra stretching and mobility work during the class as you fatigue.


I hope this helps clarifies a few things, please feel free to ask me or any of the coaches about these changes,


Cheers, Coach Errol


Competition Weekend Re-Cap

On Saturday I, Tom, went up against some of BC’s best 40-49 year olds. There were some big boys in this field! I’ve been in loads of comps, but this was my first one going individual. I was a nervous wreck

The first WOD was a 2MIN AMRAP Bar over burpee, followed immediately by a 2RM Hang Squat Clean Thruster. I came out of that one in 3rd place.

WOD 2 was a 1000M row followed by 21-15-9 sumo deadlift high pull and push press. I slipped to 9th on that one. I played that one a little too conservative. I took timed rests when I should have been giving it my all. Lesson learned.

The 3rd WOD was an exhausting chipper with a 12 minute time cap (You get to do it next week)

50 Double Unders
40 KB Swings (American 53#)
30 Wallballs 20#
20 Toes 2 Bar
10 Box Steps
20 Toes 2 Bar
30 Wallballs
40 KB Swings
50 Double Unders

I watched one of my competitors in a heat before mine and saw him slamming the toes2bar while the others slowed right down. This was the point int the WOD to make it or break it. So with Hot Toddy shouting at me the whole WOD I pushed a furious pace, got through the toes 2 bar and was the first one in the whole event to get the WOD done under the time cap. (3 other guys did after me)


I did real well. Better than I hoped and now sat in 4th place and qualified for the finals. This caught me by surprise and I got real anxious. Did I have one more in me? So I went out for a nervous walk and was suddenly overwhelmed with gratitude. I was damn fortunate to make it this far. Of course I was going to give it all I had. It was a great technical WOD:

6 Snatch (135#)
4 HSPU (Handstand Pushup)
2 Bar Muscle Up
10 Minute Cap

With my wife parked in front of me and Hot Toddy shouting himself hoarse I slipped into that tunnel-vision and ground it out. I didn’t realize I was in 3rd place until the final 15 seconds as I staggered to the 4 HSPUs. I tried 2, but ended up giving myself a pile driver. I slipped into the fourth, but I was elated.

Hats off to all the competitors. What a classy bunch of guys and gals. I’m grateful to have shared the day with them. It crystallized my reasons for doing CrossFit. Investing in my health and fitness, creating freedom for my future self. There were 2 guys there in their 60s, I didn’t believe it at first they looked dynamite,  and I knew that’s exactly what I wanted 20 years from now…how about 40 years from now?

The CAL playoffs were Sunday. We ended up 5th. We just missed going into the finals by 1 stinking point. I love my CAL team! They gave it all they had.

Robert hit his tempo on the row and pullups, Simpson was his usual awesome self, Beth pushed beyond her comfort zone, Dr Shore was amazing as always,

then Leah and Manon executed the most lovely PR Hang Snatches.

Leah’s PR Lift

Manon’s PR Lift

And Benoit was a champ:rode the assault bike to near puking then pulled off a 200lb Hang Snatch!


There will be a new CAL Season coming up in January or February. We’d love to put together a couple more teams for that season. Stay tuned.


Rocky Point CrossFit Gets Well Represented at the 2015 World’s Toughest Mudder

Almost a year ago a new guy came walking into Rocky Point CrossFit. At the constant urging of one of his co-workers he finally decided to give CrossFit a try.

Before I continue, credit must be given where credit is due.
At his heaviest, Johnathan was weighing in at 365 pounds! As he told me, when he was growing up if any of his siblings had anything left on their dinner plate Johnathan finished it for them.
John before and after
A couple of years ago, the same co-worker that directed Jonathan to CrossFit would gently urge Jonathan to give the gym a try. After a while, Jonathan took it upon himself to start working out. Like everyone, it started slow. But when the pounds started to drop and the body started to change and the energy levels began to increase Jonathan pushed himself to discover what he was capable of. It wasn’t long before the old gym routine grew tedious and Jonathan began seeking out the next challenge. This CrossFit thing seemed to fit the bill
Last November I competed in my second World’s Toughest Mudder. This time, the 24 hour race was in the desert outside of Las Vegas. To get some idea of what it was like, take a look at the 2014 documentary below.

When I got back, Jonathan began asking me questions about what it was like, what kept me going, what did I eat during the race (At one point it was three slices of pie wrapped together in chocolate icing), did I sleep at all, what kind of socks did I wear, how thick was my wetsuit. It was apparent, Jonathan was thinking about doing this stupid race.
For the last 10 months, the coaches and I have truly enjoyed seeing Jonathan’s progress in the gym. From gasping during the first few months to turning into a Clydesdale. Jonathan might not be the fastest, he might not lift the heaviest, and he might not have all the movements RXed, but he’s got his head in the right place and a heart that won’t quit. Every session is an opportunity to push himself to a place he’s never been before, realize it’s not as scary as it looked before then push a little harder next time.

Night Ops test run

On the eve of Halloween, Jonathan and I suited up in our gear and headed up to Buntzen Lake at around midnight. The rain was steadily falling, visibility was poor, the air was downright chilly. Perfect conditions for a night-ops training run. The World’s Toughest Mudder during the day is not that bad. Certainly it’s tough (as the name implies), but it’s not the worst way to spend the day. As night falls, and the temperature plummets, and the fatigue starts to set in to your muscles and joints, and you think about your really comfy bed, your mind starts to fatigue as well. The darkness takes it’s toll. In years past nearly 1/3 of the field drops out of the World’s Toughest Mudder at night. Jonathan needed to experience the dark.
The park is closed at this time of day, so we parked at the gates and ran into the park and straight for the beach. Without hesitation we marched into the lake and up to our necks in the frigid water. I was delighted that wetsuit I had used in New Jersey and Las Vegas hadn’t sprung any leaks. Jonathan was watertight and sporting a new generation headlamp. I was quite content with my Energizer headlamp, but I could turn it off as Jonathan lit up most of Eagle Mountain with his. Jonathan turned towards shore and my heart skipped a beat as the light cast over a good size deer. It had followed us to the edge of the water and was gazing out at us as though we were the most idiotic humans he’d ever encountered. We probably were.
After a good 15 minutes in the water, we came to shore at the dog park and struck out to the north end of the lake. At the north beach we jumped back into the lake. At some point during the World’s Toughest Mudder, a competitor has to piss in their wetsuit. In New Jersey I didn’t. I was too modest. I would hold it until I came to a portable johnny-on-the-spot, then wrestle out of my wetsuit in the freezing cold to have a tinkle. By Las Vegas I went primal. The first few whizzes were while I was in the lake obstacles. Later I would time it so I would expel urine just before the water obstacle. By hour 22 I was standing in the middle of the track with a goofy look on my face. My partner last year, Alex, had it down pat and could have a piss while he was running. As we got up to our necks at the North Beach I asked Jonathan if he’d pissed in his wetsuit yet and if he hadn’t, now would be a good time to give it a go. I don’t know if he did and I don’t know if he’ll tell you, but I can confirm my wetsuit got very warm before I opened up the neck and let in a flood of 4 degree weather.
One of the things I’ve wondered and asked of anyone who has done these tough challenges is “Why in the world are you doing this?”
I still don’t know. But I think it’s the curiosity to learn what I am capable of. Better to have tried and failed, than play it safe and always wondered “What if?” I asked Jonathan the same question. He didn’t know either. But as we continued on our journey I gleaned from our conversation that Jonathan doesn’t want to listen to the voice in his head, in all our heads for that matter, that say:
“It’s too hard.”
“I don’t have the time.”
“It’s too dangerous.”
“I don’t want to risk my health.”
Johnathan began defying that little voice when he decided to change his life for the better. And it’s led to dramatic physical, mental and emotional changes. Who knows where this is going to lead Johnathan?
By 2:00AM we had returned to the van. The gear had passed the test and Johnathan got a taste of what was in store for him. I can tell you from experience that in the weeks leading up to the race your mind is occupied with: Am I ready? What is my strategy? Do I have the right equipment? And the big one…..How far can I go? I made it 30 miles in New Jersey before I quit. I made it 40 miles in Las Vegas without quitting. Knowing Johnathan, I think he’s going to break 50 miles.
On November 14th & 15th Johnny is going to compete in the 5th Annual World’s Toughest Mudder in Las Vegas. Wish him well if you see him this week! I’ll do my best to keep you posted on his progress throughout the race.