What a weekend! The day went flawlessly. There wasn’t a competitor there that didn’t push themselves as hard as they could. I was so inspired and proud to be part of this community. Well, to me you are family.

Thank you to all the Rocky Point CrossFitters that competed: Frank, Erika, Robyn, Michael, Sia, Greg, Cindy, Jan, Fernando, Lani, Stephanie, Dave, Adrien, Bonnie, Kathy, Matt, Jesse, Brad, Kristina, Stacey, Casey, Viki, Jen and Nathan!

Thank you to all the volunteers that helped out with judging, setting up WODs: Sonny, Nick, Sean, Marc (many apologies if I missed anyone).

Many thanks to CrossFit Overdrive! What a wonderful bunch of people! It was a pleasure to spend the day with you. Marco is a lucky guy to have such a great community. Congratulations on winning the day. You guys earned it! But don’t get too comfortable, we’re bringing that trophy back to Coquitlam next year! 🙂

Thank you Tom Parker and Reebok! Tom arranged new Reebok CrossFit shoes for the winning  “individual” team. And thank you to Rocky Point CrossFit’s very own Aaron Olsen who generously donated prize packs from Maple Ridge Paintball and The Gillnetter Pub.

Finally, thanks to Errol and Ty and everyone who cheered us on for the coach’s WOD. The switch was flipped to that illusive “Beast Mode”. Oh what a feeling! Which probably explains why I could hardly walk on Sunday. 😉

There have been a pile of pictures posted on Facebook from the day with the promise of many more to come. Stay tuned.

Let’s get back to work.

Gymnastics Warm-up – Not for time
Hollow Rocks
Superman Rocks (yes gentlemen they are also called “Ball Mashers”)


Every Minute On The Minute

1 Power Clean followed by 1 Split Jerk (You decide the weight and can change the weight over 10 minutes)


As many rounds as possible in 12 mins of:
5 Burpees
7 Knee Raises
10 Box Jump (20 in.)s
Post total rounds.

Performance & RX
As many rounds as possible in 15 mins of:
10 Burpees
10 Toes-to-Bars (Performance Leg raise to L Sit)
10 Box Jump (24/20 in.)s
Post total rounds.

Compare to 09/27/2011