160714 ~ More Canuck Congrats!

BeachWod wasn't the only gig in town where the Canucks were competing, away from the sand and sun, Louvisa competed in her 1st Powerlifting competition.  Louvisa hit big numbers on her 3rd attempts, achieving a qualifying total for this year's Provincials!!!

Good luck to Shamir who will be traveling next week to Dubai for a Volleyball tournament! 

All these Canucks branching out and applying thier fitness to other activities.  This reminds me of CrossFit's true summary of fitness:

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Coach Greg Glassman,


Shoulder Press

Every 90s x 6 min

3 @ 3RM From Week 3 (May 5th)


Floor Press

Every 90s x 6 min

 3 @ 3RM From Week 3 (May 2nd)


Complete For time

1200m Run (4 Laps)


40 AB Mat Situps

30 Push Ups

20 Lateral Box Jump Overs

 10 Full Snatch (155/115#) or 80% 1RM Snatch

Cash Out:

4 Rounds alternating

  • 5 Pike Straddle Leg Raise
  • 5 Shoot Thru’s + ME L Sit hold

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