Viki (The 52nd top female in Western Canada)- 150 Wallballs, 90 DUs, 2 Muscle-Ups ~ Photo from Madre

Overheard at the gym “If I were pulling into a supermarket parking lot and saw someone sitting in the middle of the parking lot with a puddle of puke in front of them, I would stop the car and rush over to them to see if they were ok! But I was arriving at CrossFit. I knew this was normal.” In response to seeing our newest CrossFitter reacting to 1/2 Helen.

btw, major props to Calvin! Our newest CrossFit athlete. Despite having to stop in round 2 to “feed the rats”, he soldiered on and completed his first 1/2 Helen! The makings of a fire-breather!

Big congrats to Becky on her 50KM run on Sunday! The weather was bad enough to drive the hardiest of us back under the covers, but she was out there starting her first loop around Burnaby Lake. I joined up with her for loop 4. She cruised through it with ease. Even managed a phone call while I sucked wind.

Time for your Nutrition reminder! Nutrition is the Foundation!!!!!!

Reminder: Our latest Group Foundations program gets under way this Wednesday evening at 8:30PM.  This is our third month running this on-ramp to CrossFit. We’ve not seen a better way to get people into CrossFit. Interested? Know someone who has finally gotten sick of listening to you talk incessantly about CrossFit and wants to finally check it out? Contact us quick! Space is limited!

Finally, take a look at the latest issue of SweatRX magazine. Canada’s only CrossFit mag.

Today’s Workout:

It’s a Rest Day! huh?

Your choices:

Day 1


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Day 2

Team “Rock the Boat”

In teams of 4: Complete 5000M Row

Each rower is allowed 20 pulls on the ERG. Once they bail the boat, the rower must compete 5 Thrusters (95/65) and 7 Abmat Situps

Day 3

The WOD that came down from CF HQ was:
5 Rounds:
25M Underwater Swim
50 Airsquats

We’re working on flooding the neighbours space. However, the garden hose isn’t delivering the volume of water we’re hoping for. In lieu of:

3 Rounds
400m Run
21 KB Swings (53/36)
12 Pullups