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CrossFit Coquitlam WOD – June 17 2013

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Hope you all had a great weekend! A bunch of Rocky Point CrossFitters headed up The Chief on Saturday. Not content to simply climb it, partner gymnastics ensued. Luv you guys!

The Tough Mudder goes down this weekend! Rocky Point has a team of nearly 30 members! This is going to be a blast! Racers, keep an eye on your email, Dom and I will be blasting out a few more emails to coordinate our arrivals, sock-donning ceremonies and other news. I’m armed with a Go-Pro, spare batteries and memory. Hoping to shoot a ton of footage of Rocky Point CrossFitters applying their fabulous work capacity! 🙂

In the lead up to the Tough Mudder, I’ve arranged for one of Rocky Point CrossFit’s own, Jeremy “Mucks” Macapagal, to give me a mohawk this week at the gym. Jeremy is the owner/operator of Mucks Cuts & Fades  and will be available to help you uncover your Tough Mudder Tribal hair style. Stay tuned for more details on day and costs.

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Next Sunday June 23rd we’ll be supporting a great Rocky Point CrossFitter’s fundraiser. Have you met Chris Kirby  yet? Chris usually rolls in at 6AM, or if he’s slept in 11AM. Three years go Chris received a heart transplant that saved his life. (That’s right, he’s doing CrossFit after a heart transplant! What’s your excuse?) Chris and his wife Tanya are beautiful people. Once Chris was healed and back to his life, they decided that they wanted to give back to the process that gave them a second chance at life with their growing family. The people that really need the help during those crazy first few hours and days are the caregivers – they need a comfortable place to rest and have a shower, and they need to be able to be close to the person they’ve helped keep alive. And so, Rest Easy was born. Chris and Tanya’s mission is to provide a one-night stay at a hotel close to St Paul’s Hospital for every heart transplant recipient’s “person” so they can Rest Easy for the first time in a long time. The 3rd Annual Rest Easy Fundraiser will take place at the Foggy Dew in Coquitlam on June 23, 2013 at 5pm. The night’s festivities include a fun balloon raffle and energetic live auction with excellent prizes! Tickets are $20 each and include a burger and beer. RPCF is donating 5 Personal Training Sessions to the silent auction. I’ve heard there are some sweet silent auction prizes. Let’s get a pile of RPCFers out! So glad Michael is running the 6AM on Monday morning (or maybe Jay will run another parking lot WOD haha)

Today’s Workout:
Warmup
Upside Down!
10 Minutes Headstand Practice
Teddy Bears
Straddle Up to Headstand
Tuck Up to Headstand
Pike Up to Headstand

Strength
EMOM 10 Minutes
3 Power Snatch (You decide the weight, can adjust up or down)
oh yeah…do 5 burpees after those Snatches. Sorry. That’s where the Vitamin CF is at.

WOD
In teams of two, alternate tasks, and complete as many rounds and reps as possible in 20 minutes of:
225/155 lbs Deadlift x 10 reps
Chest-To-Bar Pull-Ups x 15 reps
400 Meter Run
*E.G. Partner 1 does deadlifts, Partner 2 does Pull-ups, Partner 1 does run, partner 2 does deadlifts…so and on and so forth for 20 minutes. Love it baby)

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