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Monday June 11, 2012

Indra holding aloft the Hammer of the Gods……or Sunny holding a new sledgehammer from Rona.

Great weekend at Rocky point CrossFit! On Saturday, we paired up and knocked off 4 girl wods; Grace, Jackie, Helen and Annie. What a grind!

Sorry for any inconvenience on the limited classes this past Friday. 12 of us got certified on our level one First Aid. Enjoyable day and hats off to Shannon from Metro Safety for putting up with us. We learned a lot and hope we never have to apply it.

We lost him Errol. You did your best.

Who wants to go Rock Climbing at Cliffhanger? Early recon reports $22 for 2 hours. They supply the belays and gear. They can support a group up to 100. We’ll get a sign-up sheet happening at the gym and we’ll aim to do this in the next 2 weeks. 🙂

The reviews are coming in. Our new shipments of meats from Hills are dynamite! Personally, I made a Yak meat loaf. Love it! Where beef is a little oily, the ground yak is drier and seems to have a more distinguished taste. Nothing that stands up and announces “I am Yak!” Just a subtly superior meat. Try it!!!!

Have a great week! Hit those WODs hard. Ask your coaches about your weight for the Results List. Looking forward to seeing you!

Today’s Workout:

Try and get a little rope climb practice into your warmup: Keep plates handy as you work through this WOD.

Fitness:

For time:
15 foot Rope climb (using the the practice rope. 3 climbs equals 1 ascent), 5 ascents
65 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
75 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
85 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
95 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
105 pound Clean and jerk, 1 rep

Performance:

For time:
15 foot Rope climb (or 3 pullups = 1 ascent), 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
155 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
165 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
175 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
185 pound Clean and jerk, 1 rep

RX

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

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