What a great weekend! I just love being a coach here!

Many, many thanks to Marcus Torgerson from Vancouver Krav Maga Academy who ran an exciting Introduction to Krav Maga to 30 Rocky point CrossFitters on Sunday afternoon. Much like learning the double-under, kipping pull-up and Snatch, self-defense requires the body to make neurological changes to learn and master the situation. In the spirit of General Physical Preparedness Krav Maga fits the bill! Towards the end of the session I was alarmed to see my mild mannered CrossFitters go from timid sparrers to fending off vicious bottle attacks! Ball mashing and fat lips ensued! We all took away a great experience and look forward to the next time Marcus is able to pay us a visit. Thanks again Marcus and the International Krav Maga Federation. By the way, if you want to pursue further training in Krav Maga, here is their contact form. I posted afew more videos and pics to our FB page. Check it out!

CrossFit Krav Maga

Many of you might not know that there is a serious CrossFit Competition taking place in North Vancouver. The CrossFit North Van Challenge is a 2 day event. On day 1 competitors will be looking for their best in the Snatch and Clean and Jerk (like an authentic Olympic Lifting Tourney). On day 2, competitors will be tackling CrossFit style WODs. We have several people from Rocky Point CrossFit competing. I’ll have a better schedule later this week so you can show up and support our guys and gals. Hopefully I don’t leave anyone out, try and be there next weekend to cheer on Viki, Stacey, Eve, Nathan, Casey, Spenser, Dave and Jesse! This is going to be intense!!!!

Looking for a photgrapher for a special day? Check out our very own Karla Parker, proprietor of Red Lotus Photography. Karla recently did a professional shoot of several Rocky Point CrossFitters. Thank you for the opportunity Karla! You are truly talented!

Alright…down to business:

Today’s Workout:

PRACTICE for 10 minutes:
Hand Balancing!
Handstand Hold Against Wall
One Arm Handstand
Kick Up to Handstand hold with no wall
Handstand on Rings
Handstand Hold on Kettle Bells
For those working on the handstand, stick to the wall and the 4-point kick into a handstand and back to floor.

2-3 to a bar:
5 X 80% 1RM, 5 X 85% 1RM, 3 X 85% 1RM, 3 X 90% 1RM, 1 X 90% RM, 1 X 95% 1RM

Reverse Filthy 50
150 Single unders
35 Burpees
35 Wall ball shots, 6-10 pound ball
35 Supermans
35 Push press, 15-35 pounds
35 Knee Raises
35 Walking Lunge,
35 Kettlebell swings, 15-25 lbs
35 Ring Rows
35 Box jump, 12-20 inch box

Performance / RX
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box