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Monday April 8 at CrossFit in Coquitlam

Partner PistolsSo Karla asked me not to post a pic of her for her Birthday WOD last Friday. How can I resist this shot? Karla and her husband Tom doing “Partner Pistols” during the BDay WOD.

I want to start off by thanking all the judges who did an awesome job keeping the athletes in check during the CrossFit Games Open 2013. Thank you for your time and decisivness. I hope you guys take the floor at Regionals!

So, it is 5PM as I write this. Rocky Point CrossFit has come in 20th in Western Canada and qualifies to send a team to Canada West Regionals in June. Stay tuned for details on the team roster and dates! You don’t want to miss this.

I just wanted to emphasis something. The CrossFit Games are exciting. It’s a thrill and unnerving to compete in the Opens. I encourage everybody to give it a shot next year. It’s a great system to see “where you are at”. Against other humans and against yourself. But I want to stress that this is not what CrossFit is all about. We are focused on making you better than you were yesterday. The coaches usually get more excited seeing a new CrossFitter figuring out a double-under and a Clean than they are shouting themselves hoarse at Casey or Stacey to squeeze out one more rep from their exhausted bodies. We’re here to help you realize your boundaries….then expand them. Love ya!

I am ashamed to admit that this Sunday was the first time I have ever done Spenser’s Yoga class at Noon. I thought I was tough. I whimpered more during this hour session than I did during the 13.5 WOD. I was quickly able to identify my “tight” areas. Areas that are limiting my range of motion. I was amazed at the rivulets of sweat running down my shins. I was worried that the others around me would smell the odour I was emanating that was being coaxed out by the postures and balances (to me it smelled like a garbage can at a deli). Thank you Spenser! Awesome session and I will be hitting every Sunday class. An hour very well spent.

And back to our regular programming…..

Today’s Workout
Warmup
1 Rope Climb – 20 pushups – 1 Rope Climb – 15 Pushups – 1 Rope Climb – 10 pushups – 1 Rope Climb – 5 Pushups
Progression for rope climb is practicing Spanish Twist and “from the floor rope climbs)

Strength
Front Squat 3-3-3

WOD
OK…We have not done this in a while, but it’s a goodie. We’re heading up the alley. You are starting here:
CrossFit Sprints10 Rounds of:
Sprint as far as you can in 20 Seconds, 90 second rest.

Finally….feeling a little down in the dumps?

eyebrows on dog

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