2/12/13 Vancouver visitors are back!

-Written by KC

Canadians in the house!

I'm not sure if you remember Dan Fontaine and his girlfriend Carolyn 'Black Swan', but these two rolled through town here almost exactly a year ago and now they are back! They are coaches at CrossFit Vancouver, Dan has competed at Regionals, and I believe has been on a team in the Games. They showed up to our Advanced Class time and it was super to work with these great folks. I always learn such great things from visitors.

Dan & Carolyn will be teaching the Friday 4:30pm class so please come and learn from these folks while they are in town!!!!

Josh and KC will be leaving on Friday to compete at Kapolei Strength and Conditioning in Honolulu in an event called 'Cupid's Revenge'. We will be on a mixed pair team, just me and Josh competing together to celebrate our love at Valentine's Day. How sweet! ALL CLASSES ARE AS SCHEDULED. PLEASE COME LEARN FROM THE VISITING COACHES AND SUBSTITUTE COACHES!

Pictured at Right our CrossFit Kids voted to climb the rope today in a WOD that looked like the following:

CrossFit Kids Workout of the Day

AMRAP 5 min.

5 Ring Rows

5 Front Squats (unloaded, thumbs at shoulders with elbows up)

2 Rope Climbs or Sub.

Adult Workout of the Day: Courtesy OutlawWay.com

Advanced Class only did the Barbell Work & Strength

1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. 

All Levels Classes did 3 X ME UB Toes to Bar

Strength

1) HBBS: 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

*All work should be performed with a 40/20# weight vest.

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m