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Our new challenge for the fall is the “Filthy Fifty”. Here’s how it works:
- Set your baseline: On Monday, Sept. 19th OR Tuesday, Sept. 20th, set your baseline time from which we’ll calculate your improvement.
- Keep training: You’ve got 8 weeks to improve your fitness and bring down your total time. Work on those weaknesses!
- Attend the finals: Monday, Nov. 14th OR Tuesday, Nov. 15th. Put it in your calendar, there are prizes to be won!
PRIZES for Most Improved and Fastest Time.
CATEGORY DETAILS
Advanced
50 Box jump 24/18”
50 Jumping pull-ups
50 Kettlebell swings 35/26#
50 Steps walking lunge
50 Knees to elbows
50 Push press 45/30#
50 Back extensions
50 Wall balls 20/16#
50 Burpees
50 Double unders
Intermediate
50 Box jump 18/12”
50 Jumping pull-ups
50 Kettlebell swings 26/19#
50 Steps walking lunge
50 Hanging knee raises
50 Push press 30/20#
50 Good Mornings 15/10#
50 Wall balls 16/12#
50 Burpees
50 Tuck Jumps
Beginner
50 Box jump 10”
50 Jumping pull-ups
50 ½ Kettlebell swings
50 Steps walking lunge
50 Laying leg raise
50 DB push-press
50 Good Mornings
50 Ball squat & throw
50 Heel touch & jump
50 Skips
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‘Fran’ is a CrossFit workout involving 21 thrusters (@ 95lbs for men and 65 lbs for women) and 21 pull ups, then 15 reps of each exercise and then 9 of each.
Exercises are performed as fast as possible with little or no rest. It’s a tough workout that challenges your strength, muscular endurance as well as metabolic conditioning. We held a challenge for the CrossFit and Training class members after 6 weeks of training.
The winning times were Cindy McMillan 5:26 (Advanced category) with an improvement of -1:22 and Dominique Adhai (Intermediate scaled weights and pull ups) -3:23. Dominique was the most improved with 35.61% change. Jon C receives special mention for most improved, but was unable to take part at the finals.
Congratulations to everyone who participated – most people improved by -20% or more from their original time! The winners received a trip to the spa on us Precision Athletics t-shirts!
Advanced 95 lbs M /65 lbs W + Bw chin ups
| Name |
Beginning Time |
End Time |
Difference |
% change |
| Jon C |
24:57:00 |
12:56 |
12:01 |
48.16% |
| Cindy M |
6:48 |
5:26 |
1:22 |
20.10% |
Intermediate
| Name |
Beginning Time |
End Time |
Difference |
% change |
| |
|
|
|
|
| Dominique A @ 30# |
9:30 |
6:07 |
3:23 |
35.61% |
| Brenda K @ 35# |
8:17 |
6:25 |
1:52 |
22.54% |
| Kelly I |
4:25 |
3:28 |
0:57 |
21.51% |
| Scott M |
9:59 |
8:05 |
1:54 |
19.03% |
| Ashley K |
6:20 |
5:15 |
1:05 |
17.11% |
| Moe D |
14:42 |
12:33 |
2:09 |
14.63% |
| Michelle H @40# |
7:16 |
6:16 |
1:00 |
13.76% |
| Ashley S |
9:38 |
8:28 |
1:10 |
12.11% |
| Erin T |
5:58 |
5:49 |
0:09 |
2.51% |
Group Fitness Achievement Chalk Board
Warm up
Sumo Deadlift – 5-5-5-5-5
5 pull ups
10 push ups
15 air squats
15 rounds for time.
Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.
Group Fitness Achievement Chalk Board
Warm up
Back Squats – 5-5-5/3-3-3-3
100 pull ups
100 push ups
100 sit ups
100 air squats
for time
Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.
Group Fitness Achievement Chalk Board
Warm up
Press/Push Press – 5-5-5/3-3-3-3
20 Pullups
30 Pushups
40 Situps
50 Air Squat (5 rounds for time)
Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.
blog
But almost died on Tuesday with Julie.
My body was still in recovery mode from a weekend of heavy partying so I thought I was going to take it easy on Julie’s CrossFit class on Tuesday. She had other plans. I must confess that my brain was still working only at about 50% as a result of the weekend festivities, so I’m not too sure if I was counting my reps properly (sometimes I did more, some less). Read the rest of this entry »
Group Fitness Achievement Chalk Board
Warm up
Front Squats – 3-3-3-3-3
As many rounds in 20 minutes : 5 pull ups
10 box jumps
5 push ups
10 sit ups
Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.
blog
Urgh, that first step towards the door on my way to work out on a Saturday morning is always the worst, but I just think about how good I feel after a workout and I’m on my way. Read the rest of this entry »
Group Fitness Achievement Chalk Board
Warm up
Sumo Deadlift – 5-5-5-5-5
5 pull ups
10 push ups
15 air squats
15 rounds for time.
Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.
blog
Drum roll please!!!
I am back. After a few weeks away on vacation I am back at it. My trip was definitively not kind to my midsection and I think I recovered part of what I had lost through CrossFit. Again, probably the hardest part is getting back to it after having fallen off the wagon for a few days. Read the rest of this entry »
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