Main – CrossFit Group WOD

Announcements (grab a coffee. Lots of them!)

1./ We launch the RPCF 60 Day BFIT Challenge this Saturday. For all the details, follow this link. In a nutshell, for 60 days you will eat Whole 30, sleep 8 hours a day, drink up to 3 litres of water, do mobility every day, and workout up to 6 times a week. We have a semi-sophisticated (Excel rocks!) scoring system that will be in place on the 1st big screen. You will track your score every time you come into the gym. There will be a Top 10 scoreboard (and a Bottom 10 Scoreboard) that will be updated every night. We’ll have a winner after 60 days. They get a benchmark WOD named after them. And there will be swag. We’ll have a video by tomorrow night with more info. Stay tuned.

2./ Our in-house Chiropractor, Dr Andrea Sywak, will be hosting a seminar this Saturday at 10AM. She’ll be addressing an area that’s near and “tendear” to us all. Shoulders! This seminar is free to all RPCF members. Bring a friend and questions. Here’s a bit more from Andrea “Do you have shoulders and do CrossFit? Then come check out the free shoulder seminar this saturday January 11 at 10am with Dr. Andrea Sywak at RPCF. This is part 1 of a series on the shoulder and we will be discussing some basic shoulder anatomy, some common problems with the shoulder in CrossFit and how to improve technique in lifts to prevent shoulder pain. Even if you haven’t had shoulder pain in your workouts, this seminar is a good chance to learn some anatomy and body awareness and how to apply it to your workouts. Its FREE so come check it out! ”

3./ The next installment of our Oly Lifting Series coached by Team Canada Oly Lifter Parm Phangura, gets underway this Saturday at 1:30PM! This is a great program that has delivered results for all that have completed it. There are 2 or 3 spots that remain. Follow this link for more info and to register.

4./ The North Shore mountains are devoid of PowPow this year. Big White is getting barfed on by the snow gods. The Big White Ski Trip is the weekend of February 8th. The tour operator has let us know that people who have not registered, can do so by this Friday and avoid the $50 late fee. Regular price folks. If you are interested, follow this link for more info and to book your trip! It was a blast last year!

5./ Still waiting to hear from VPD regarding their proposed POPAT CrossFit Competition. My apologies for the delay. Stay tuned.

6./ That is all. Let’s workout.

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰
Followed by 5 minute Hip Mobility

EMOM – Deadlifts & PushUps (No Measure)

10 Minute EMOM
Even – 5 Deadlifts
Odd – 5 Perfect Push-Ups

EMOM Notes! Deadlift focus is on bar speed and technique. Therefore you are not going for 5 5RMs. Touch and Go. Moderate weight.

PushUps must be done with a 2 second negative. Explode coming up.

01072014 Milk Run (Time)

4 rounds of
200 m farmer carry 50/35
30 Walking Lunges (no weight)
15 Pushups
Scaled Version = 3 Rounds. Slightly lighter KBs 100m, push up progressions.