Saturday – DO NOT COME TO THE SCHOOL! Meet at China Creek Park (rain or shine)

There is a Level One CrossFit HQ Cert being held at the school this weekend please do not come to warm up at the school or use the facilities till after 5pm on Sunday.
The SATURDAY classes will run as normal,just meet Ben and Jordy at China Creek Park.(2 blocks SW of School)

SUNDAY there is no 10am! And the 5pm class is shifted to 5.30pm
Join us after for the Paleo Wrap Up Potluck Party!

Before you throwdown…

Nothing beats a Vancouver Winter; except for every other location on the planet.
I love this city. Once the fall/winter rolls around you lose sight of how people can frolic through piles of leaves and slide down your local sledding hill. The reality is that dry sweep of leaves is actually wet and full of all sorts of  murky treasures, and that hill is a thin layer of powder lined with slush.
Dressing for this weather presents a real challenge. West coast piercing cold cuts through your clothing quicker than a hot knife through melted butter.

Now let’s add some high intensity interval running to a brisk saturday morning. You actually might hope it rains just a tad so the temperature isn’t as chest cavity crushing. The main thing we must target is temperature regulation.

“The Law of Increased Entropy. While quantity remains the same (First Law), the quality of matter/energy deteriorates gradually over time. Usable energy is inevitably used for productivity, growth and repair. In the process, usable energy is converted into unusable energy. Thus, usable energy is irretrievably lost in the form of unusable energy.” Second Law of Thermodynamics

Heat loss will attribute to energy loss. So those exposed body parts, like gloveless hands or bald heads, will be sucking energy from your body just to maintain your overall temperature. That arsenal of energy will be depleted and your core temperature will drop. The cold affects joints not protected by muscle tissue and blood flow, and then those tissues lose elasticity and flexibility. Tuck those shirts into your pants and those pants into your socks; looking like an idiot will prevent loss of energy and loss of function.

Push outside your comfort zone and fuel yourself with the barrage of elements. The only legitimate reason to not train is golfball sized hail.

Saturday WOD:

You’ll be running/walking the China Creek Park Loop (570m loop)in various building and declining intervals

Run 2 min
walk 1 min
Run 3 min
walk 2 min
Run 4 min
walk 3 min
Run 5 min
walk 3 min
Run 4 min
walk 2 min
Run 3 min
Walk 1 min
Run 2min

Post the number of laps to the nearest 1/4 to the leaderboard which includes your walk and run.

Sunday: Make Up Day