Posts Tagged crossfit coquitlam

I hope you had a great long weekend! We have a got a busy week ahead!

First off: Today we kick off our 30 Day Nutrition Challenge. It will be run differently from our last challenge. Here’s how it works:

1./ $5 entry fee.With enough challengers, this could be quite the “carrot on a stick”.

2./ Weigh-In today when you come in for the WOD. Also, get your “before” photo taken. We will keep this information confidential!

3./ Complete today’s WODs. They are baselines and must be recordedon Beyond The Whiteboard. We will complete these WODs again on Day 30. If you do not have your Beyond The Whiteboard account set-up, tell us!

4./ The checkerboard will return with everyone’s name on it. Have a cheat day? That’s an “X”.

5./ We had thought about making this Paleo only. We have conceded. Zone will be allowed. But you are counting almonds!

7./ Alcohol. You are allowed 4 days out of the next 30 for drinky-poos. Mark a “B”ooze on the checkerboard on those days you imbibe. (No prizes if your first 4 days have a “B”)

8./ Judging. The winner of this challenge takes the whole kitty! The winner will be judged based on: 1./ Weight lost 2./ Best visual improvement comparing “before” and “after” photos. 3./ Number of “Checkmarks” on the checkerboard. 4/ Work Capacity Improvements on the Day 30 WOD.

The Nutrition Challenge Blog is here. There will be daily updates.

Second. This is important! We are changing up the evening Group WOD schedules. Classes will now be run at 5:30, 6:30 and 7:30.

Today’s Baseline WODs

Spend 20 minutes working up to your 1 Rep Max Thruster

then:

Baseline:

500m Row

40 squats

30 situps

20 pushups

10 pullups

For time.

Record today’s results here.

If you are in town on Saturday, come on by the gym for the infamous Noon-WOD. Meet fellow CrossFitters, work out as a team together, curse me together.

Please Note: Errol’s 8PM Friday Group WOD is cancelled. Not too sure why. I heard him mention something about purse shopping. Also, the gym will be closed Monday September 5th. Have a great Long Weekend!

Today’s Workout:

Deadlift:
65% x 5
75% x 5
85% x 5+
Complete 3 knee jumps or tuck jumps between each set.

then:

WOD

Thirty-Nine

39 Burpees

39 Thrusters (95/65)

39 Pull-ups

39 Push Presses (95/65)

39 Box Jumps

There will be a running clock. Every 3 minutes, you must stop and complete 39 double-unders (or tuck jumps)

Our Nutrition Challenge will begin on September 6th! Plenty of details to follow in the coming days. Stay tuned.

Buy-In:

3 Rounds of Burgener Warm-up

30 seconds a leg Samson Stretch (2 rounds)

Then 2 rounds of:

10 Good Mornings   (Start with a light bar, bump up weight on 2nd round)

10 Hollow Rocks

1 Rope Climb

5 Hand Stand Push-ups (Or 60 second hand stand)

then:

Nancy

5 Rounds for Time:

400m Run

15 X Overhead Squat (95/65)