CrossFit Concentration

Derek – If there were audio, it’d sound a little like a tire with a leak.

Hope you all had a great weekend! Here we go! Last week of February! Don’t forget, this Saturday we have OP MARITU taking place at 11AM. It’s going to be a tough HERO WOD to honor the fallen who have served Canadians overseas. Proceeds and donations go to MCpl Charles Maritu’s child’s trust fund. Please help out.

Next Sunday evening, the current Rocky Point CrossFit Tough Mudder team (currently named The Snatchsquatches) will be getting together for a little fun at Cactus Club (on Schoolhouse) at 6PM. Pop on over to the FB page to let us know if you will be coming. By the way, you still have time to join us on the Tough Mudder team. This is going to be a lot of fun. Don’t think to yourself “Oh I don’t know if I can finish it…I’ll slow the team down.” How about we just go have some fun putting those lovely CrossFit bodies to work ja? Can’t always be wallballs and burpees.

The Rocky Point CrossFit Adventure Race Camp will be launched this week. The camp will be starting near the end of March. CrossFitters need not apply! šŸ™‚ You already have what it takes to do the Tough Mudder, Spartan Beast, and Warrior Dash. This camp is designed for folks that want to complete these races but are unsure how to go about preparing for it. I’ll be running a 12 week program that is based on CrossFit programming but a little less intense than what you are used to. No Snatches here. After 12 weeks, participants will be ready to race without having pounded the bejeezus out of their knees, have gained strength and confidence, and have gotten race day beard advice from yours truly.

Stay tuned for the announcement of our next Olympic Weightlifting Course due to begin in the next few weeks. Parm has a competition coming up. Watch this space for details of Parm’s competition. It’d be pretty cool to watch (and not just Parm in a onezie).

I need one of these at the gym to assist with the coaching.

pushup helper

Today’s Workout
If you do not have a kipping pull-up:
15 Negative Pullups. 10 Hollow Rocks every 5 Negatives
if you have the Kip:
50 Kipping Pull-ups with a towel/tshirt/cloth between your feet.
Every time the towel drops, perform 10 Hollow Rocks
Why this drill? We are trying to clean up your movement patterns. Keeping this pattern tight like this will train your body to move tighter, more efficiently and with less stress. Check this vid:

Sumo Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Even – 5 Power Snatch – There is no RX weight. Post weight used.
Odd – 50 Double Unders
There is no RX weight. Post weight used and number of rounds completed. Sub for 50 DoubleUnders is 50 for Fitness and 100 for Prescribed.