North Vancouver CrossFit Lions

Long Weekend Schedule

cchpie — Fri, 18 May 2012 04:39:28 +0000

Hey guys and gals. As previously stated we are hosting a stretch seminar this weekend at the gym (Sat, Sunday and Monday). Therefore the schedule for Saturdays classes is just a 9am class only. The gym will be closed holiday Monday.

As compensation for holding the clinic at the gym I have been given two spots for the seminar valued at $800 each. I am taking one of those spots but the second spot is still open. If you are interested in coming please email me at chris@crossfitlions.com. Its going to be an extremely beneficial weekend as Kit is a word class flexibility and body control coach from Australia.

May Long Weekend Schedule
Saturday: 9am
Sunday and Monday: closed

Friday Workout

P1:
Deadlift Ladder
3 deadlifts on the minute every minute for 20min
You may increase loads as needed

P2:
10 push press 95/65 on the even minute
10 KB Swings on the odd minute
15min total

2 woods today

cchpie — Wed, 16 May 2012 05:06:06 +0000

p1;

3 rounds for time
21 sdhp 95/65
15 alternating leg lunges 95/65
9 overhead squats 95/65

p2;
amrap in 10min;
10 burpee box jumps 20″
200m run

Amazing work today guys and gals

cchpie — Tue, 15 May 2012 06:15:24 +0000

Murph is one tough SOB but you guys did so well today. From Darrens gym setting pace at 7am to everyone in the afternoon and took on 1/2 murph for the first time. Great job.

Tuesday Workout

P1:
Squat Clean 6×1
P2:
Push Press 4×5
P3:
Good mornings or Back Ext work

Murph

cchpie — Mon, 14 May 2012 04:33:29 +0000

One of CrossFit’s best known Hero wods and truly an accomplishment to finish RX. If you haven’t tried Murph before, you might want to consider cutting the reps in half.

Monday Workout

“Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
you can break up the pull-ups, push-ups and squats anyway you like.

CFL 200

cchpie — Sat, 12 May 2012 15:16:38 +0000

Saturday workout :
“CFL 200 ”
For time:
Run to the foot of pemberton and make one ascent up the stairs and run back to the gym
50 power snatch 75/55
50 wallballs
50 box jumps
50 push up burpees

Happy Friday

cchpie — Fri, 11 May 2012 05:12:52 +0000

P1:
Back Squat 4×10
P2:
Kipping pull-ups
4 sets of 80% of max effort, rest 90 sec between sets
P3:
You have 10min to complete
1000m row
asrap DB Situps 35/20

Fun AMRAP

cchpie — Wed, 09 May 2012 02:58:46 +0000

Today is going to be day one of working on keeping our arms straight through the pull on both the clean and the snatch. We are not alone in this epidemic in the CrossFit community but there are certainly way too many people in this gym suffering from it. We are going to try and do this every day for a little bit after warm up until I feel like we all are keeping the arms straight in our second pull.

Wednesday Workout

P1:
Clean Pull Technique

P2:
amrap in 20min:
ring dips 15/10
10 single arm row from the plank position 35/20
200m waiters walk 35/20
**you must complete two squat clean thrusters on the way out the door and two more before you come back through the door. Enjoy.

Rowing Technique With Coach Kat

cchpie — Tue, 08 May 2012 04:43:40 +0000

Twice a month Coach Kat is going to be teaching us all proper rowing technique. Not positive yet how we are going to work this but it starts tonight at 5pm for two hours. I will be sending over athletes one at a time to allow you to work with Kat on how to get that damn row more efficient. Kat is an ex Ohio State Buckeye and national level rower. If you have ever seen her row you can tell she is doing something much different than what the rest of us are trying to accomplish. This service is at no additional cost to you. Enjoy.

Tuesday Workout

WOD:
Overhead Squat
18,15,12,9,6,3,1

Your goal is to get the most weight in each set for one big total at the end. You may redo the sets as much as you like within the 45min time limit.

cchpie — Mon, 07 May 2012 05:08:27 +0000

P1:
Deadlift 5×3
P2:
Press 5×3
P3:
3 rounds for time:
35 wallballs
70 double unders
400m run

Strength wraps

cchpie — Mon, 07 May 2012 00:41:12 +0000

You may have seen Chris’s fancy new wrist wraps around the gym, I picked up a pair too last weekend at the games, they are super comfortable to workout with, self adjusting and fabric so you can easily clean them.

Scott will be making a trip to fitness town this week to pick up some. Please let him know if you’d like a pair too. $25 + taxes. Comes in black with either blue trim, green trim, red trim, pink trim or all black.

Check out this link if you’d like to see what they are all about.

http://www.strengthwraps.com/

Post to comments (don’t worry if it doesn’t show right away it works) or let Scott know at the gym.

Annie