WOD/Events

Yoga with Sima at 10am! If you attend the 11am WOD, please keep your voices down in the mobility area while yoga is in process.
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Fitness:
Clean, 10×1 (A)
Split Jerk, 10×1 (A)
Performance:
Clean, find a heavy single
Split Jerk, find a heavy single
 
Fitness & performance:
4x10m shuttle sprints, 10 repeats
*Rest 15 seconds in between each repeat.

Free class at noon – bring your friends! Reminder, we are currently running a $99 special for Foundations over the next few weeks!
FYI – the Barbell Club Saturday at 12pm will be targeted more towards beginner athletes. If you’re still working on your olympic lifts, register for class and join Coach John for some great technique work!
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Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

“Bulger”
10 rounds for time:

• Run 200m
• 7 chest to bar pull ups
• 7 front squats, 135/95
• 7 handstand pushups

Compare to Nov 12, 2012
 

Friendly reminder, if you don’t eat seafood several times a week, you should be supplementing your fish oil. This is my favorite ($30 for bottle that will last 2-3 months): http://www.amazon.com/Carlson-Norwegian-Cod-Liver-Lemon/dp/B003B3P4PO.
The health benefits of fish oil include its ability to aid in the treatment of various heart diseases, high cholesterol, depression, anxiety, AHDH, weakened immune system, cancer, diabetes, inflammation, arthritis, IBD, AIDS, Alzheimer’s disease, eye disorders, macular degeneration and ulcers. It also helps aid weight loss, healthy pregnancy, fertility and skin care (particularly for conditions such as psoriasis and acne).
Read the details here: https://www.organicfacts.net/organic-animal-products/organic-fish/health-benefits-of-fish-oil.html
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**ladies – wear t-shirts (not tanks) so the dumbbells are not directly on your skin
Fitness:
Power snatch, 10×1 (A)
4 rounds, 1 minute stations:

• Burpees
• Toes to bar
• Dumbbell shoulder to overhead, 35/15**
• Kettlebell front-rack lunges, 24/16

Performance:
Power snatch, find a heavy single
4 rounds, 1 minute stations:

• Burpees
• Toes to bar
• Dumbbell shoulder to overhead, 45/25**
• Kettlebell front-rack lunges, 32/24

Fitness & performance:
“Linda”
10-9-8-7-6-5-4-3-2-1:

• Deadlift, 150% BW/100% BW
• Bench, 100% BW/75% BW
• [Squat] Clean, 75% BW/50% BW

Coaches note: we will need to run this in 2 heats. Other athlete needs to spot the athlete on the bench and cheer for them.
 
Finisher: Tabata partner medicine ball sit-ups

Skills class with Coach Jake at 8:30pm (this class is designed for beginners, come join if you don’t have the skill)! Skills covered: kipping pull-ups, double unders, handstand holds & walks.
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Fitness:
Back squat, 5×3 (A)
For time:

• Row 1000m
• Then, 50-30-10:
• Kettlebell swings, 24/16
• Wallball shots, 20/14

Performance:
Back squat, 2×3 (80%); 2×3 (85%); 1×3 (90%)
For time:

• Row 1000m
• Then, 50-30-10:
• Kettlebell swings, 32/24
• Wallball shots, 20/14

4 spaces remaining in the next Intro to Olympic Weightlifting class:
BCF’s “Intro to Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk. At the conclusion of a four-week cycle lifters will be capable of moving weight from ground to overhead in a more confident, efficient, and powerful manner. Athletes at all levels are welcome to register.
COACH: Jake
COST: $50 (Register on Zen Planner) – limited to 8 athletes
DATES: Sunday, November 2, 9, 16 & 23
TIME: 1:30-2:30
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Fitness & performance:
Ring dips, 4 sets of max reps
Technique: power snatch
Fitness:
AMRAP 12:

• 6 power snatches, 95/65
• 6 burpee box jumps, 24/20

Performance:
AMRAP 12:

• 6 power snatches, 115/80
• 6 burpee box jumps, 24/20

 
Finisher: 4 min ABMAT sit-ups
 
 

4 spaces remaining in the next Intro to Olympic Weightlifting class:
BCF’s “Intro to Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk. At the conclusion of a four-week cycle lifters will be capable of moving weight from ground to overhead in a more confident, efficient, and powerful manner. Athletes at all levels are welcome to register.
COACH: Jake
COST: $50 (Register on Zen Planner) – limited to 8 athletes
DATES: Sunday, November 2, 9, 16 & 23
TIME: 1:30-2:30
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Fitness:
Deadlift, 3×10 (A)
Performance:
Deadlift, 3×10 (ME)
For athletes that keep dropping their DL, you should be able to control it down like this old dude deadlifting 495 and then gently placing it down: http://vimeo.com/87685677
 
Fitness & performance:
5 rounds for time:

• 25 lunges in place (jumping lunges is ok)
• 50 double unders
• 200m run (must stay on pavement)

*Capped at 20 minutes.

Yoga with Sima at 10am, free for members (and you should be there!) and $10 cash for friends.
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Fitness:
Push press, 5×5 (A)
12 min AMRAP:

• 6 toes to bar
• 6 box jumps 24/20
• 6 push-ups

Performance:
Push press, 5×5 (ME) 

Performance:
12 min AMRAP:

• 6 toes to bar
• 6 box jumps 32/24
• 6 hand release push-ups