141027 ~ Wendler Wave 2!!

Thank you everyone who came out to celebrate the CrossFit Canuck Platform Assassins 2nd year anniversary Weightlifting Competition.  Those bars were being slammed with authority as many old PR's crumbled in the awesome lifting environment! Congratulations to Coach Ade and Jeff who were the top lifters in both the Men's and Ladies divisions.  Big ups to Coach D for acting as both the Head Organizer and MC for the day, and a special thank you to Mans and Coach Baz for their assistance in helping the event run smoothly!

 If you have the itch to watch big weights being lifted, please come on down to Variety Villiage this Saturday November 1st.  Our very own Platform Assassins Team (Akari, Matt, Zach, and Coach D) will be competing in the Fall Classic. Here are the following start times for our athletes:

Matt & Zach: 8:45 am

Akari: 1:30 pm

Coach D: 5 pm

Attention all Canucks!! We have been challenged to a Throw down!!  On October 30th, a team from Canuck (Zach, Jeff, Ade, and Megan) will throw down with CrossFit Leviathian's best.  We need some fan support to help push them through to victory!  If you are interested in attending, we will be organizing a car pool from Canuck to Leviathian.  Come on out!! Cheer!! Bring signs!  Go Team Canuck!!

Speaking of throwdowns.....have you signed up for the Inagural We Lift Athletics AMRAP 10 Partner Challenge? Hosted by our own Coach D and Laurice, the AMRAP 10 event is guaranteed to push you to the limits in a day of sweaty fun!  Deadline to sign up is this Friday........don't miss out!  Sign Up today!! https://weliftathletics.webconnex.com/AMRAP10

Strength:

Wendler Week 4: Day 1

*** All training maxes will be increased starting this week.  For upper body movements (Press & Bench), please increase your max by 5-10 lbs dependent on how the 1st week felt.  For lower body movements (Squat & Deadlift), increase your max by 10-15 lbs.**

Strength:

Every 90s x 8 min

Backsquat

3 @ 70%

3 @ 80%

3+ @ 90% **Compare to 140929...try to beat your rep count for that day**

then

3 x 5 Pause Squat @ 70%

then...

Bench

Every 90s x 6 min

5 x 5 @ 75%

Conditioning:

EMOM x 10 min

7 C2B Pullups

ME Wallballs (20/14#)

Score = Total # of Wallballs

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russians

 

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