Check out the video that Donald put together from the BC Winter Games. Thanks Donald!!!!
Keep checking the blog this week for Krista, Lani and Deanna’s post about their games experience.
Thanks to everyone that attended the Christmas Party bash at the Bard and Banker this past Saturday. There were lots of presents, certificates and love given out. If you were unable to make it, there are photos uploaded to facebook and coming soon on flickr.
Today’s Workout:
Buy In – Squat Clean technique – 10 minutes
WOD – Squat Clean Ladder
- Minute 1 – 1 squat clean; Minute 2 – 2 squat cleans; Minute 3 – 3 squat cleans etc…
Elite: 115/155
Zone 5: 95/135
Zone 4: 75/115
Zone 3: 65/95
Zone 2: 45/65
Zone 1: Scale as needed
Cash Out – 200 double unders or 600 skips (Zones 1-3: 100 or 300)
_ _ _ _
100 Day Burpee Challenge:
Burpees today: 14
Buy-in: 105
Awesome Christmas party, best I’ve been to. Thanks to all the coaches for making everyone feel so loved.
Cam, Manpanion is always there for a brother in need.
Looks like a good workout. I hope my ribs are better. I don’t see anyone beasting out elite on this workout.
Bye the way, where’s Coach D’s reflections on the games?
Tuesday 🙂 I started to write it today.
Manpanions! Modern day musketeers I tell you.
I know one guy who will be attempting elite 😉
I think Jer, Beast, TeeJ (if his knee is okay), Conrad (if he was around), Marco and MTrain might try it… and if a certain spidey could use his special healing powers he would probably have tried it as well?!
On the girls side, who knows???
See you guys tomorrow
turts
Yeesh…I have no idea how much I can squat clean.
Cam, I totally misread the WOD. I was thinking it was squat snatch not clean, that’s why I said I didn’t think anyone would RX. Oops.
I’ll be at the workout, but I don’t think I’ll be able to RX yet. Ribs are still too sore during any lifting type movement.
That’s such an awesome video Donald! The Xmas party was a lot of fun, what a turn out! Thanks to the coaches and Zoner’s, see you guys soon 🙂
~ Email from Gym CrossFit ~
“SEX & EXERCISE”
Here’s our rule of thumb:
If we wouldn’t do it during SEX, then we don’t do it during our WORKOUT.
Would you:
Have Sex and watch TV? Have Sex and and read a book? Have Sex with no
intensity? Have Sex and not break a sweat? Have Sex and be able to carry on
a conversation? Have Sex and be bored? Have Sex and not have fun? Have Sex
alone?
If you are working out while watching tv, reading a book, with no intensity,
while not breaking a sweat, are able to carry on a conversation, are bored,
are not having fun, or are alone — Go find CROSSFIT!
CrossFit is ‘constantly varied functional movement performed at high
intensity’ and CrossFit is all about INCREASED and SUSTAINED WORK CAPACITY.
Need we say more?
Well, could be some discussion there…
Watching “tv” for “instructional purposes” 😉
Talking? Depends on what the conversation topic is 😉 😉
Boredom, NO, Never! Never seen it!
Alone, well, I’m not going to touch that one hahaha
Cmon Cam, you know you can tell us anything.
I definitely don’t agree with the TV one, it is a well know Canadian tradition to watch hockey while doing it “hockey style”, if you know what I mean. That’s how Ron McLean and I pass time during all those boring Leaf games!