Jan 6th Crossfit Coquitlam WOD
On January 21st, we will be hosting a party at the Rocky Point Gym. There will be a Paleo Potluck dinner. We’ll post a listing of required food. Hopefully some of you can slay a few boars or mammoths to help with the menu!
4./ This Sunday we will be shifting the 11AM class to noon (for this Sunday only). There will be a small video crew on hand to shoot a promotional video. Any interested members are welcome to join us (dudes, get your back shaved if you’re planning on pulling your Tee off mid-wod.)
I hope you all had a great first week of the year. It was a blast at the gym! The energy levels are infectious!
Today’s Workout:
Every Minute, On the minute, for 10 minutes:
2 Shoulder Press @ 70-75% 1RM
Fitness
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball
Performance
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
or
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Prescribed
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Coquitlam Crossfit WOD Jan 4th
Tuesday’s fun, fun fun!
There are a few spaces left on the Nutrition Challenge scoreboard. Grab one before they are gone.
We’ve switched to a point system for this challenge. You won’t earn an “x” if you put processed mayo in your tuna. 
We’re also awarding bonus points if you get 8 hours sleep that day; pop back 3 grams of fish oils; and of course do CrossFit! We can’t emphasis enough the importance of looking after your nutrition and recovery. Good Eats + plenty of ZZzzz + CrossFit = Happy, healthy, fit people!
Today’s Workout: You have the choice of doing either “Cindy” or “Mary”. Details below.
After a general warm-up, we’ll spend 15 minutes in a “Squat Clinic”. Working with your coach, let’s find the “tiny faults” in your air squat to make it more efficient.
Cindy
Fitness and Performance:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
-or-
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Prescribed
AMRAP 20 Minutes:
5 pull-ups, 10 Push-ups, 15 Squats
————————-
Mary
Fitness
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups
Performance
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Prescribed
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Jan 3rd Workout
Alright, yesterday’s launch of the Nutrition Challenge was a bit of a scrub. Today! Today is Day 1. Here is a re-cap of the rules. The grid is up on the wall. Write your name in one of the rows and get hunting and gathering! (Your local butcher is as good a place to hunt as Kin’s is to forage).
Today’s Workout:
After coach’s choice for warm-up and mobilty:
Overhead Squat (trying for a heavy OH)
3-3-3-3-3
rest 2 minutes between lifts:
then
Fitness
Complete as many rounds and reps as possible in 10 minutes of: 120 Single-unders, 15 Power snatches(45lbs/35lbs)
Performance
Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders or 120 Single-unders, 15 Power snatches(65lbs/45lbs)
Prescribed
Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches
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