A while ago, Andy posted a story that was based on a study about females and exercise-induced orgasms. I was skeptical that there were real life women having orgasms during workouts. So like the investigative journalist that I strive to be, I looked into it.

From humourous testimonials, to expert opinions – both in the fields of exercise physiology and psychology – what I discovered fascinated me.

Is Kermit one of the lucky ladies reaching climax during an L-Sit??

The result was this story that’s in the JOURNAL this evening.

– Eunice

AND NOW FOR ANDY’S MONTH OF PROGRAMMING:

Here is what you can expect this April

Our primary programming focus this month will be on:

1. Positioning and strength during the first two pulls of the snatch. Every 4 days we’ll introduce a new Snatch Pull variation.

2. Developing upper body pushing strength.  Shoulder Press Monday’s will set you up well for Sheppy’s month of programming (HSPU May).

Our secondary programming focus will be on:

1.  Anaerobic  Power/Anaerobic Endurance training.  Lots of high output work intervals, coupled with healthy rest blocks.

2.  Once a week squatting shmorgishborg. Speed Squats, Pause Squats, etc. 4 more weeks.

MONDAY: Today’s Skill/Str Element:

A1. Snatch Deadlift to the knees, 5 reps, 5 sets

A2. High Hang Muscle Snatch (empty bar), 5 reps, 5 sets.  Focus on getting the elbows above shoulders before turning the wrists over.

Workout:

Shoulder Press: 5 reps, 5 sets

Andy

Sent from my iPhone

Last August, in the wee hours of the morning, the winner of Crossfit Vancouver’s charity wine raffle was announced to those of us still partying and celebrating the Nutt’s Cup.  That winner was Yours Truely, Dan Fontaine.  I picked up 101 bottles of wine, bought a lockable storage unit, and stashed the booty in my parking garage.  Audrey gave me a list comprising all of the wines and their donors.  I want to thank you all for your wonderful contributions to my now raging wine habit!

I’m sitting here tonight enjoying a wonderful bottle of wine donated
by Marco and Carly (Thanks and best wishes on your upcoming wedding!)
and reflecting on the last 7 months of wine fueled decadence.  I am so
greatful to be part of such an awesome community of people!

Over a 100 people took the time out of their day and money out of their wallet to pick a nice bottle of wine and sign it, not knowing who would end up with it.  I did too.  Just that experience was a happy one.  Then people donated again by buying into the raffle.  I dropped $100 in the kity and took my raffle tickets, never expecting anything.  I had that little ray of hope in my mind  that maybe I’d be the lucky winner, but probably not.

I was!

Caroline and I have been steadily working our way through our vino.  We’ve had dinner parties, brought wine to dinner parties, shared bottles with friends and family.  Every time we uncork a bottle, we spend a few moments thinking about the amazing person who signed/donated the label.

The wine stash also helped me through  the cold winter months that Caroline spent traveling for
work.  I averaged a bottle of wine a night (sometimes two – not recommended).

Another amazing thing happened, I started telling people about it.  Everyone I told who wasn’t from the community was stunned by how we organized such a cool raffle.  I won about $3000 worth of wine.

What?

Who does that?  I hope to hell we do it again this year.  I’ll donate one of last year’s bottles to start it off.

We still have about two cases left.  One is full of big BC reds (now cellared…it turns out I drank Alex’s Painted Rock Merlot about 4 years too early, ouch!).  The other case is full of white wine and champagne.

I’ve always been hesitant about stepping out beyond the $20 bottle of
wine.  It just seemed risky.  What if it flops?  The Nutt’s Cup Stash,
as I affectionately call it, launched me over that hump.

So without further adieu.. the top ten wines and their donors!  I
would buy any one of these any day of the week.  They are worth their
price.

1. Bramare – Malbec (Argentia) – Jenny Jupp
2. Elderton – Eden Valley Cabernet Sauvignon (AUS) – Rebar
3. Wallace – Shiraz Grenache (AUS) – Jordy, Audrey
4. Liberty School – Cabernet Sauvignon (California) – Charlie Palmer, Lumber/B
5. J. Lohr – Cabernet Sauvignon (California) – Unknown
6. Pirramimma – Shiraz, Cab Sauv, or Petit Verdot (AUS) – Evan Guindon, The Colonel, Shep
7. Vila Antinori – Toscana (Italy) – Aida, Doreen
8. Edge – Cabernet Sauvignon (California) – Steph, Dash/Tbear
9. Ribera del Duero – Celeste Crianza (Spain) – Andy “Smokey” Brown
10. Ricossa Antica Casa – Barbaresco (Italy) – Marco and Carly

A big shout out goes to Jenny Jupp!  I had the Bramare once before
years ago at a restaurant and loved it.  I forgot what it was called
and had never been able to find it again.  Now I know!

2nd shout out to Genie with the Painted Rock Red Icon.  Most expensive donation, and one that I look forward to trying after a decent cellar period.

Drink and be merry,

Afghan

Friday’s Lesson Plan 

Warm-up
Accumulate 25 2 for 1 Wallballs

then Box Jumps – work up to 6 sets of 3 box jumps (36-42inches)
( place height of box at 80% of max height)

Technique

Speed Squat Practice
(6 Sets of 3 Reps at 50 to 65% of your 1RM)

Workout
“Midget Revenge”
-400m Row + 40 burpees + 400m Row

Saturday’s Lesson Plan

Technique

– Deadlifts
– Pistols

Workout – Coaches to send 2 Heats.

Complete as many rounds as possible in eleven minutes of:

• 315 pound Deadlift, 7 reps*
• 50 meter Sprint**
• 14 One legged squats (alternating)
• 21 Double-unders
• 50 meter Sprint**

* or 65% of 1RM
**25m out each of the garage doors.

Sunday is make-up Day.

Enjoy the next couple weeks and be good to the limited coaches and Dashie.  I’m  off till April 13th, 2013.

TBear

Warm-up

– Coaches Choice

Technique

– Workout movements

WORKOUT

13.4

MEN – 
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Women – 95lbs

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Equipment

To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar