Monday, December 1st, 2014

Hey Folks!

Awesome weekend – Sounds like there was some awesome lifting in the gym, and we were lucky enough to have Bud stop by!  Yesssssss – Sad I missed it.  I was hanging out getting needles stuck in my face, which was… interesting 🙂

The next month or two is going to feature a bit more strength work and shorter metcons.  We want to accumulate some strength and power with enough time before the “open” that we can apply it to some general CrossFit WODs too.  So if you were wondering why we were including an extra strength on some days, now you know!

We’re going to do a bit of a Christmas party this coming saturday (the 6th), We’re going to do “the 12 days of Xmas” WOD, and have some paleo snacks (bring some baked goodies to share!) and some warm beverages.  Then people are headed to the Gastropub in the evening to say au revoir to Sharon, as she’s headed back to Vancouver soon!  Some on out and let’s have some fun!  The WOD is really fun, not mean like the Painstorm WOD.


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps



Health – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks lifts

Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps

Can you hold it?
5 Rounds for Time:
10 Russian Kettlebell Swings 70/50
10 Wall Balls 20/14
10 Toes to Bar

*Performance Bonus/Rx+ – do all sets unbroken!



3-Pos Snatch E2MOM
Every 2 Minutes for 10 Minutes perform:
3 Position Snatch (Hip, knee, floor)

Every 2 Minutes for 10 Minutes perform:
3 Snatch Grip Deadlift
*10% more than 1RM Snatch

How fast can you row?
3 Rounds for time:
500m Row
20 Wall Balls 20/14

***Leave the rowers upstairs – You’ll appreciate the rest as you go up and down the stairs… then do your WB unbroken.



Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms