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Monday March 26, 2012

One of our athletes, Madre, took many fantastic photos during the Game. I’ll post some of them over the coming days. They’re too nice to cram into a collage. Here’s Errol escaping a “no-rep” during 12.4

Big Congrats and a thank you to all those that worked so hard these last 5 weeks during the CrossFit Games Open. As I’ve mentioned in the past, the competition this year no where resembles what existed last year. It’s a phenomenal field!

As you may know, the top 60 men and women in Canada West get to compete at the CrossFit Games Regional event next month. Out of nearly 700 men, Joe ranks 16th and Nathan came in at 22nd! Out of over 400 women, Viki ranks 45th! If they choose, they can now go on to compete as Individuals at the Regionals.

Rocky Point CrossFit, as a team, ranked 26th out of 57 teams. This qualifies us to enter a team of 3 men and 3 women into the Regional competition.

Before we get to “Today’s Workout”:

We are starting a new program at the gym. Before I explain, our focus on “General Physical Preparedness” or the daily WOD, is still our primary focus. It is in our warm-ups and our tech that we are making changes to meet the different needs of our athletes. The way it will work is, over a two-month period you will have a “bucket list” (for lack of a better term). You will move through the list day by day. Regardless of what anyone else is doing in the gym, you will stick to your schedule. There are 8 days. When you get through the 8 days, it’s back to day 1. When you get to the gym tomorrow today, you will see on the whiteboard 3 tiers or levels. Select a level that you want to start in. The day’s warm-up will be the same for everyone (based on the WOD) but those 20 -30 minutes between the warm-up and the WOD will be spent on your “bucket list” day. Have a look at the board and talk with your coach to determine the best tier for you. This is going to be fun! (Of course, as you know me by now, my concept of “fun” is exceedingly different from one who runs Disneyland)

Today’s Workout:

Warm-up:

2 Rounds

400m Run/Row/50 DUS

10 Med Ball Cleans

25 Air Squats

then:

Bucket List

WOD

Because of rack availability, it might be necessary to run this one in waves.

Fitness

15-12-9 reps for time of:
35-75 pound Back squat
12KG Kettlebell swing

Performance

21-15-9 reps for time of:
135-225/65-185 pound Back squat
53/36# Kettlebell swing

RX

21-15-9 reps for time of:
225/185 pound Back squat
2 pood Kettlebell swing

 

Contact Us Today And Get Into The Best Shape Of Your Life…

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