Good friends, CrossFit workouts, and plenty of laughs

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I just had an absolutely fantastic weekend full of all the things that make life great – family, good friends, CrossFit workouts, an Olympic weight lifting competition, and did I mention, good friends?  Chappy, of the Unaffiliated, graced me with his presence this weekend.  He’s a solid dude with great family values and an awesome CrossFitter to boot!  I count him as a good friend and our families are becoming tighter the more we hang out.

And like every time we connect, we throw down a lot of laughs and a ton of weights – and this weekend was full of both…

Friday WOD at CrossFit BC

2011 Crossfit Games Open Wod #3:   5 Minute AMRAP

• Clean (1 point) & Jerk (1 point) 110/165

My score was a full 12 reps better than last year during the open.  I ended up with a 51 this time (25 and 1/2 rounds).  Sweetness!

Saturday CrossFit Olympic Weightlifting competition

All I can say is I wish I was competing on Saturday at the annual Olympic Weightlifting Competition for CrossFitters Only!   Some incredible athletes showed their prowess at the Olympic Snatch and Clean & Jerk.  Big weights thrown around by men and women alike.  If you have a chance, definitely ear mark this one for next year to either compete or spectate, you won’t be disappointed.

Big shout out to Patrick Vuong and Richard Kam for amazing performances!  Here’s a short video of Patrick completing his 1st clean & jerk:

While at the event, I had the opportunity to try out the Advanced Sports Med Technologies (ASMT) shoulder and knee “Cryo” wraps.  Keep an eye peeled as these will be available at Fitness Town locations soon…

 

 

Fitness Town CrossFit WOD

Today I had Ian take me through his “chipper warm-up” and I have to admit, its awesome!  This is going to be a regular part of my routine going forward.

Chappy’s Chipper Warm-up

 

• 10 x Air Squats
• 10 x Front Squats @ 75lbs
• 10 x Overhead Squats @ 75lbs
• 10 x Shoulder Press @ 75lbs
• 10 x Push-press @ 75lbs
• 10 x Push-jerk w/split @ 75lbs
• 10 x Deadlifts @ 75lbs
• 10 x Sumo Deadlift Highpulls @ 75lbs
• 10 x Hang power clean @ 75lbs
• 10 x 20lbs ball slams
• 10 x push-ups
• 10 x pull-ups
• 10 x GHD sit-ups
• 10 x Back extensions
• 10 x 2 pood kettlebell swings
• 10 x 24″ box jumps
• 10 x butterfly pull-up

 

Technique:  5 sets of squat cleans

2 Position Squat Clean (one from ground/one from hang) 

• 2 x 185 lbs
• 2 x 195 lbs
• 2 x 205 lbs
• 2 x 215 lbs
• 2 x 225 lbs

 

WOD:  EMOM (every minute on the minute) for 10 minutes

 

• 5 x pull-ups
• 10 x hand release push-ups
• 15 x air squats