We’ll be releasing more Nutts Cup fundraising efforts shortly, but for now we want to take the time to give a quick shout out to the team from the Yukon who raised $1,930.29 for LANYAR (Lt. Andrew Nuttall Youth at Risk Foundation).
Lauren McLobster was a long time CrossFit Vancouverite until she moved to the Yukon more than a year ago. But even from afar, her loyalty cannot be denied as she rallied her team from the North!
McLobster selling weiners
They raised nearly $2,000 by hosting a mini Nutts Cup workout at their affiliate, a weenie roast, and a 1,000 burpee challenge.
Thank you McLobster, Brett Cross and Jayden Soroka!! We look forward to having you all at Nutts Cup this August!!
FYI We have 30 teams competing at Nutts Cup on August 17th. If you’ve submitted scores and have submitted fundraising, or a donation, or fundraising plans YOUR TEAM IS IN!!! I think I’ve talked to you pretty much all personally. If I haven’t been in touch with you and you think you’re competing, e-mail me at punky@crossfit.ca
Emily
WEDNESDAY
warmup: coach’s choice
Tech: deadlift (3×3)
Workout: Quinby
7 rounds
5 pistols (each leg)
10 pull ups
15 push ups
20 abmat sit ups
CFP
08 Jul 2013
Do you love your coach??
Have you noticed the very homemade-looking thermometers at the front entrance??
They’re for our annual Nutts Cup Wine Raffle. Last year, we accumulated 99 bottles of good wine and the Afghan took the prize! This year, we’re hoping to have a 200 bottle WINE pot.
SO – Bring a nice bottle, sign your name on it, and colour one degree RED on your coach’s thermometer. This will also enter you into the raffle for the GRAND PRIZE – all of the WINE! You will also have a chance at a later date to buy more raffle tickets if you’re feeling lucky… The draw will take place on August 17th!
TUESDAY
Warm up: Shoulder, Hip Mobility/ Overhead squat prep
Tech / WOD:
10 x 10 Overhead Squats
(3-5 slow rings dips in between sets)
CFP
07 Jul 2013
Happy Birthday EZE
It’s Easy E’s 34th birthday!
Easy found CF Vancouver after reading about it in the Georgia Straight. She had no idea what she was getting herself into, but she arrived eagerly and was ready for anything. Pretty soon there she was doing Tabata Squats, struggling along, and during the rest periods Patty would start asking her personal questions about her childhood, boyfriends, how she was attracted to black men… There didn’t seem to be any topic that was out of bounds, but Easy took it all in with an open heart. After her intro session Patty told her to show up two days later for her second session. She had no idea what it was going to cost her, let alone whether she could afford it (she was a student at the time), but Patty told her to show up, and something told her to trust him.
Five years later, Easy is one of the most loyal students we have. And a loyal friend, too. Her soul is 100% intact – she brings peace and love and trust along with her everywhere she goes. She’s the soul you’d ask to lead a prayer, which we do every year at Nutts Cup, and in Patty’s and Audrey’s case, she’s the friend you ask to marry you.
We learned something else about Easy this weekend: she didn’t start talking until she was 3 and a half. It might be why her stories can get somewhat long-winded today – she’s making up for lost time. Love ya Easy!
HAPPY BIRTHDAY!
Eunice
MONDAY
Warm up: Coaches choice
Tech: 3 sets of max time L-Sit
WOD: Complete 5 rounds for time
200m Run
30 Hollow rocks
21 Box jumps
CFP
06 Jul 2013
Will Eunice go team?
Audrey Tannant Business Development Manager Crossfit Vancouver / Madlab School of Fitness
04 Jul 2013
Hoooooooover Ball this Saturday at Spanish Banks
Remember Hoover Ball? It’s like volleyball but with a light medicine ball!
Dashie making an impressive catch
Join us at Spanish Banks this Saturday (East end where Jericho turns into Spanish Banks) at noon until our hearts and bodies have had enough of the beach. If you’re not up for Hoover Ball, come anyway with some beverages and enjoy the sun.
Does anyone, or two people, have a portable BBQ so we can cook up some smokies? Post to comments if you do.
Friday
warmup: as a group Mad Lab Youth Warrior style with 50 linked arm situps. If you are a large class split into two groups as you compete to win. each team must all be sitting up per rep!
Tech: #1 starting with light weight & increasing lbs every few reps, do snatch high pulls for 10 mins
#2 snatch 5,5,5
Wod: Amanda 135/95lbs
9-6-3
muscle up & Squat snatch
Saturday – Team workout
warmup/tech: start light and work up to a max weighted turkish get up, in order to make it count you must complete it on both sides (L/R) arm. T-G-U for leader board.
WOD: Andy’s team torture workout revisited.
In teams of 2 with one person working at a time complete the following:
140 wallballs (20,14,12lbs)
1400m ball run (200m x 7)
140 Burpees
