Wednesday November 5th 2014

Main – CrossFit Group WOD

Please check the cubby holes upstairs for your missing clothing. It will be cleared this weekend!!! (Water bottles might find their way out to a gun range)

Our in-house Nutritionist Andrea Bath is starting a Group Nutrition Class. This will be held Saturday Mornings at 8AM. The session includes a 15 minute talk from Andrea followed by 45 minute group discussion on all things Nutrition. Cost is $57 for Members, $77 for non-members. There is a sign-up sheet on the corkboard. I will have a registration link tomorrow.

KB Dead Cleans and Squat Thrusters (No Measure)

5 Minute Coach Led warmup that includes the Kettlebell. Then:

KB Dead Clean and KB Bottoms Up Clean Clinic. Then:

Tabata Squat Thrust Dead Clean

20 seconds on: 20 seconds off


11052014 EMOM BJ/PU/KB (AMRAP – Rounds)

EMOM 20 Minutes

5 Box Jumps (24/20) (20/20)

7 PushUps

8 Kb Swings (50/35)(45/25)(35/20)

Record your score as total number of rounds completed. If you miss a round, take a break and pick it up again at the start of the next minute:

RX+ 70/50 pound KB

30/24″ Box Jump

25 Rounds


Tuesday November 4th

Main – CrossFit Group WOD

Chances are it’s raining today….take refuge in the gym. We have a great workout planned for today!

There is so much clothes and water bottles in the cubby holes upstairs. Please take a look and retrieve your forgotten pants, shirts, sweaters, water bottles, shoes, boots…holy crap there’s a set of car keys!!! How the hell did you get home? I’ll give it until Saturday then it’s off to a charitable donation. (After I rinse out a bottle or two. Christmas is coming and my wife would love a used water bottle)

What’s in store for the Sunday WOD? A bit of running. A bit of crawling. A bit of climbing. Wet socks. Join me in my final big workout before World’s Toughest Mudder.

Have you booked your Big White Ski Trip yet? January 23rd to 25th. Talk to the Grand Poobah of Powder, Errol if you need more info.

Have a great day!

Pedestal Warmup (No Measure)

Coach Led – Pedestal Warmup

2 Rounds

Prone Top of pushup X 60 Secs

Supine Top of pushup (Hands behind) X 30 secs

Side Pedestal X 30 secs
then a set of:

Front Plank 60secs

Side Plank 30secs

Side Plank 30secs


Hold the bottom of a squat for 60 seconds

Bring Sally Up (Weight)

The tune “Flower” by Moby will be playing:

When you hear “Bring Sally Down” you do a back squat. Stay paused in the squat until you hear “Bring Sally Up”.

You will have succeeded if you are able to make it through the entire song and get every “Up and Down”.

Your score will be the weight you used for the back squat.

Decompression Hangs (No Measure)

1./ Grip a pull-up bar, hands shoulder width apart, palms facing away. (Feet should be dangling from the ground)

2./ While hanging, keep shoulders down and in their sockets by actively contracting your lats and scapulae.

3./ Inhale, then forcefully contract all the muscles in your glutes, abs, legs, back and arms for 3-5 seconds.

4./ Passively exhale, instantly relax, allowing the entire length of your spine to elongate.

5./ Repeat for 3-5 reps.
Coaches: check the time and see how long of a break you can allow. Start getting the Double Under warmed up. Talk to your coach if you are experiencing any lower back issues. There’s a lot of sit-ups coming.

Annie (Time)



Monday November 3 2014

Main – CrossFit Group WOD

Happy Monday to you! It’s the beginning of November. Daylight savings time has brought darkness an hour earlier. There’s a good chance it’s going to rain everyday this month. It’s a bleh month. You must resist the urge to hibernate! Fight off the crummy feelings by getting your butt into the gym, doing a workout, laughing with your fellow clan & blowing off some steam! I have a great week planned for you. And we’re going to cap off the week with a highly unusual WOD on Sunday, that I’ll be doing with you (Warning: it could go over 1 hour and you will definitely get wet if you choose.)

The whiplash is wearing off so we’re in the process of determining our next BFIT Day for November. If you have a gem in mind, let Errol or I know and we’ll make it happen.

The 3rd Annual Big White Ski Trip takes place January 23rd to 25th! There are a few spots left. We have rented a pair of luxury chalets. We’ll organize car pools, and you pay the lift ticket. This link pays for 2 nights accommodation in the chalets.

Coach Led WarmUp WallSquats/Squat Thrusts (No Measure)

Coach led warmup, then:

Tabata (Alternating)

Wall Squat

Squat Thrusts

Snatch Balance (1-1-1-1-1)

11042014 Team Ladders (Time)

In Teams of 3 complete the 3 Stations in the following manner:

Partner 1 does 1 rep

Partner 2 does 1 rep

Partner 3 does 1 rep

Partner 1 does 2 reps……and so on until all the partners have completed 6 consecutive reps (total 56 reps per partner per station)

Stations are:

Pull-Up (Banded or Ring Rows for progression)

WallBall (20/14)(16/10)(14/6)

Clean (135/95)(95-125/65-85)(45-65/35-55)


PullUp = Chest-2-Bar

WallBall = 30/20lbs

Clean = 165/125lbs

Rep scheme is actually”

1-2-3-4-5-6-7-8-9 = 45 reps per station per person.