160411 ~ Kipping It Real...Canuck Cup Champions!!

Team Kipping It Real led by Coach G and Suzana are the 1st ever Canuck Cup Champions!!!  Their unwavering team spirit and the Sea of Pink that dominated the 16.6  Dodge Ball Bonanza catapulted this team over the METCONartists for the win!

Although Kipping It Real gets to hoist the Canuck Cup ,in my mind the real winners of this competition is  everyone who participated and who won their own individual battles carried out each week in the open workouts. Throughout this challenge we saw so many personnel victories. Victories over movements (bar muscle ups, hand stand pushups) weights (new PRs in cleans) and mental barriers (those who took on an RX wod for the first time). When I started to look into the idea of running an intramural competition, I was looking for a way to bring gym and community spirit into the sometimes grueling CrossFit Open process. What happened really inspired me. I saw the teams come together, and through good natured rivalry, challenge each other and in that competitive, but supportive, environment bring out some truly amazing moments.

I am really proud of all of you and I saw the pain faces and sweat as you all pushed to your absolute limits.
I wanted to give some shout outs to people but soon realized I had just listed off everyone who participated so to make things easy I will simply say thank you. Thank you for your blood, sweat and tears, your effort and your friendship. Together I think we all made this a wonderful event and I fully intend to keep this going throughout the year. Competition can bring out the best and sometimes the worst in us; we found the way to bring out the best.

A rising tide lifts all boats. As we push each other, we all become stronger.

Speaking of getting stronger....it's time to talk about our new cycle!  Welcome to Day 1 of the 2017 Open Prep Period!  The next 12 Weeks will feature raw strength development (lots of Presses, Squats, and Deadlifts).  Strength in our gymnastics skills (Pullups, Ring Dips, HSPU....All Strict), and a stripping down of our Olympic lifting. We will spend some time focusing and correcting our technique before we put it all together in the full lifts.

This is a time to refocus and rebuild.  We have 12 weeks.......how far can you progress??


Strict Press
10 min to find 7RM


Every 90s x 5 min
7 @ 90%


AMRAP 12 min (Ascending +2 PU after each Wall Walk)
5 Power Clean (155/115#)
3 Wall Walk + 2 PU

5 Power Clean
3 Wall Walk +4 PU

5 Power Clean
3 Wall Walk + 6 PU

Cash Out:

30-20-10 (Not for Time)
Hollow Situps (Tuck Ups)
Calorie Row

Hollow Situps: http://gymnasticswod.com/content/tuck

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