Visitors From Vancouver Tues, Nov 16

Vancouver!

Seems we have been getting a number of Canadian visitors lately! How fabulous. Undoubtedly escaping the cold, eh? According to Coach Christi; “We had two visitors from Vancouver, B.C. on Saturday,  Shaina Unger and Pete Kendrick. They both worked really hard! Shaina is new to CrossFit but Pete is a CrossFit competitor! Hopefully we will see them again next week!”

WARM UP: COACHES CHOICE

STRENGTH: 20 Rep Squat program! Yes, even in addition to this grueling WOD we will start with our squats! For many this is week three, day one.  Like the Wendler, this is a program of patience. You will work off a low weight based on your 1RM (5RM – 80 lbs!) In eight weeks you will be doing 20 reps of your old 5RM. Don’t push ahead. Be patient. If you miss a day do a make up.

WOD: For time; “Lumberjack 20”

Be wise and scale appropriately. Remember, it is all relative. High intensity does not mean so heavy you can hurt yourself. Chose a weight that is challenging but doable without stopping to rest. You only do each set once.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m