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CrossFit Coquitlam – May 6 2013

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I hope you had a great weekend! I just wanted to say how pleased I was with the turnout for Friday’s Holy Hills 5KM run. I’m usually pretty anxious that if I post a run everyone will say “Well I can run at home!” Then you don’t. Then you open a bag of Oreos… Instead, our community got together and pounded up 120m Elevation gain. And many took to the rowers to pull out an unsavoury 5000m row! Nice work everyone. This will show up again before the summer is out.

There is another 5KM run taking place May 26th in Stanley Park. It is the 26th Annual Larry Young Memorial Run. Funds raised from this event go to the Larry Young Scholarship Fund. Rocky Point CrossFit is lucky to have several VPD and ERT in it’s community. Join me on Sunday May 26th for a run and brunch. Tickets can be purchased here. I also have tshirts available for purchase at the gym.

We are on Day 6 of the Whole 30 Nutrition Challenge. How did you fare on the weekend? Keep up the dedication! Talk to your coaches and fellow RPCFers for inspiration!

Today’s Workout
Warmup 3 Rounds (not for time)
10 Arm Circles Forward => 10 Arm Circles Back => 10 Perfect Air Squats => 10 Perfect Pushups => 5 HSPUS => 5 Ring Dips =>200m Run

WOD
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Handstand Push-Ups (Progression is ‘Stinkbugs’)
10 Thrusters (95/65 lbs)(75/45)(45/35)

Rest 8 minutes

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders (exchange rate is 2:1 today)
20/15 Hand-Release Push-Ups
10 Pull-Ups (Assisted as necessary or ring rows)

Rest 8 minutes

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)(20/12)
15 Toes to Bar (Leg Raise progression)
10/5 Ring Dips (Box Dip progression)

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