Date: Saturday, May 25, 2013
Time/Location: 11am at CFBC West Vancouver
Come and join us for a fun WOD to support our athletes competing in the CrossFit Regionals! Your $10 entry fee will go towards gear for the team, as well as a BBQ after the WOD, and some prizes. All are welcome.
*The 12:30pm class in Yaletown will be cancelled due to this event.
10,8,6,4,2
Deadlift 155/225
KB Swings 1p/1.5p
Teams of 2 complete the following for time. One athlete starts on Deads, the other on KB’s. Once both have finished their set, they switch to the other exercise. Both athletes on the team do all the work.
12 Minute AMRAP
10 Power Cleans 95/135
20 Situps
30 Double Unders
1) When did you join CrossFit BC?
I joined CrossFit at the end of November of 2012
2) Why did you choose CrossFit?
In the fall I had decided that I was going to try and play competitive tennis again, its been 19 years since I have played at any decent level, and the last time I played a full match was almost 10 years ago…I was in so much pain, my back, my legs, my shoulder, basically my whole body felt like I was hit by a truck. I knew that if I was going to try to play again, I had better get in shape and better start asap! After 2 months of mediocre results, I was starting to get bored of doing the same thing every time I worked out on my own at the gym. So I thought I would give CrossFit a try and have been hooked since!
3) What changes in your health, physique and overall performance have you seen since starting CrossFit?
First and foremost I feel a lot stronger, I am starting to feel like my performance during workouts is getting better and that my energy throughout the day is getting higher.
4) What advice would you give to someone with regards to starting CrossFit?
Find a good gym, with great coaches like CrossFit BC and just stick with it, the pain eventually goes away! Well, the pain doesn’t actually go away, it becomes good pain instead of just excruciating pain!
5) What is your favourite CrossFit exercise?
Hmm I don’t know if I can name a favourite CrossFit exercise, there’s a lot of love-hate feelings towards pretty much all of them, I love the results they give but hate doing them
in the moment but then love it all again after I am done! All I can say is BURPEES ARE THE ENEMY!!
6) What is your favourite activity outside of CrossFit?
I try to do a lot of activities, specifically I like to play hockey, inline skate, bike ride and anything else I can do under the sun
7) What is your proudest accomplishment at CrossFit?
First RX is always a good moment but I recently experienced “Murph” for the first time and was quite proud of not only RXing it but also somewhat happy with my result
8) Have you made any changes to your diet?
I have changed my diet to strict paleo, not so much because of doing CrossFit but also for health reasons. I do admit to cheating one meal a week though, love Greek too much to never have it again!
9) Is there something that people would be surprised to know about you?
I am a full time tennis pro at a club in Vancouver
10) What/who inspires you the most?
Not to sound cheesy or anything but I do find the coaches (JD, Mantis, SaraSally) I have worked with at CrossfitBC to be very inspiring. Of course, not only the coaches are inspiring but there are also so many great people I have met at the west van gym….Doc, Curly, Moon, Smash, RoadRunner, Brillo, Bruiser and BigDripper are just a few of the many who inspire me and make the workouts fun every time I have a chance to workout with them!!
Part 1: Push Press – To Max
Part 2: 10 Rounds For Time
2 Muscle-Ups
4 Alternating DB Snatch 35/50
6 Overhead Squat 75/115
There is a 20 minute time cap on this workout.
1) When did you join CrossFit BC?
My introduction to Crossfit was about 5 years ago as one of the original eight CFBC members. At that time I was looking to improve my general fitness to pursue additional martial arts training. Crossfit allowed me to push to the max every workout…I was hooked!
2) What changes in your health, physique and overall performance have you seen since starting CrossFit?
Without a doubt my strength has improved dramatically; I can lift heavier and longer than I could in my 20′s. It’s amazing to be able to do muscle ups and deadlift over twice my body weight at an age most people expect to be slowing down!
3) What is your favourite activity outside of CrossFit?
Are there any activities besides Crossfit that are worth doing? I guess that in a pinch I like making furniture and woodworking in general.
4) What advice would you give to someone with regards to starting CrossFit?
For someone new to crossfit, they should enjoy the challenge of doing the best they can, whether it’s a scaled workout or their first rx’d WOD. Take pride in every box jump, kettle bell swing, or thruster and enjoy the knowledge that you are part of an enormous community that will support you every day.
5) What is your favourite CrossFit exercise?
My favourite workouts are with the barbell, especially Grace and Isabelle. Cindy would be a close second and if I’m feeling particularly stoked, Murph or Miagi!
6) What is your proudest accomplishment at CrossFit?
I’m the proudest of all my fellow athletes that strive every workout to do one more rep or lift 5lbs more. Personally, placing 1st in Canada and 2nd in the world for the 2011 and 2012 Reebok Crossfit Games Open were high points for me. Winning the Snatch ladder event with a PB in the 2012 Games was an awesome moment.
7) Have you made any changes to your diet?
I generally eat the same as I always have, 90% healthy….10% comfort food!
8) Is there something that people would be surprised to know about you?
There is probably not much my friends would be surprised to know about me, pretty much an open book!
9) What/who inspires you the most?
I continue to be inspired by my mom, who at the age of 90 still golfs 18 holes every week, rows daily, and can bench press more than her younger friends.
“Hope”
Burpees
Power Snatch 55/75
Box Jumps 20″/24″
Thrusters 55/75
Chest-To-Bar Pullups
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.