Thursday Mar 22, 2018 UPCOMING PROGRAMS / EVENTS

Gymnastics with Coach Kels **Only 5 spots left**

Coach Kels is running a gymnastics series for beginner & intermediate athletes!

If you are looking to learn how to build up to and/or string together pull-ups & toes-2-bar, develop your handstand & other upside-down skills as well as work through some progressions for muscle ups, this is for you.

The Open 320 days away, better get started

Details:
4 weeks - Tuesday & Thursday @ 6pm - Starts April 3rd!
$159 + tax

Here’s a link to join this limited spot class: GYMNASTY

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***SOLD OUT*** Olympic Weightlifting with Coach **SOLD OUT***

Coach is giving out PRs! All you must do is come to this 6-week series focused on the Clean & Jerk and the Snatch. Each class includes skill / technique work, full & partial lifts & specific accessory work to help you get the most out of your Olympic lifts.

Details:

6 weeks - Monday & Wednesday 6pm- Starts April 4th
$199 + tax

Here’s a link to this limited space class: OLY W/ COACH

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COMPETITION PROGRAMMING

We will be starting a round of specific competition programming in mid-April. This will run until the end of July. This 3+ month cycle will have you peaking for an event at the end of July (or you’ll just be really good at CF), August will be a down month and then we’ll start another dedicated round of programming to gear you up for the Battle in late Nov/early Dec. December will be a down month and we’ll pick up again in January to prep for the Open. Another year in the books. Boom.

Ideally you will follow a training schedule of:

M/T/W/F/S, leaving Thurs & Sun for active recovery/rest.

You can split the work into 2 sessions or you can complete all the work in one session

The lowdown:

In addition to regular class programming there will be additional work in areas you need to focus on. These areas include: Cardio, Upper/Lower Strength, OLY and/or Gymnastics. On top of this I will program specific accessory work for you to do 1-2X / wk to shore up specific weaknesses.

Video analysis & coaching (1-2/month on whatever you’d like me to get eyes on). Additional video analysis will be available @ $25ea.

A 1-on-1 meeting to discuss goals, areas of focus and schedule/plan.

A FB group dedicated to workout coordination, video analysis, nutrition & general comp discussion.

We will coordinate group training sessions

Who is this program for?

Anyone who is SERIOUS about getting better at CrossFit & has the time & energy to do extra work. I am happy to help you but it is a lot of extra work for me so ‘serious exercisers only please’. There are limited spots available for this round of programming.

*You do not have to be registered for the CanWest Games to participate but be aware that the programming will involve the qualifier workouts.

Cost: $99

Please email me at eric@crossfitcurriebarracks.com if you are interested in getting started.

-- IF YOU ARE INTERESTED IN THE ABOVE AND YOU’RE READY TO COMPETE READ ON --

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CANWEST GAMES

What is it?

A two-stage CrossFit competition with the final event occurring outdoors in Coquitlam BC July 27-29.

Stage1: Online qualifiers – 4 workouts completed at your home box

Registration Deadline:
Individuals: Apr 23
Teams of Three: May 20

Four Workouts - Two Weeks
Individuals: Apr 19-30
Teams of Three: May 17-28

Stage2: On-site competition Friday-Sunday end of July

How do I play?

  1. Pick a category

Individual: Elite Individuals, Elite Teens, Elite Masters (35-39)(40-44)(45-49)(50-54)(55+)

Team: Rx, Intermediate, Scaled (Same sex teams of 3)

  1. Register – here’s a link: CANWEST REGISTRATION
  2. Do the Qualifiers
  3. Qualify (don’t worry, everyone qualifies for the team comp)
  4. Go to the CanWest Games
  5. Win Everything  

DIVISION STANDARDS FOR TEAMS:

Elite:

Elite 3-athlete teams (same gender) should be comprised of athletes with similar capabilities. These athletes have a passion for functional fitness and can complete benchmark WODs AsRx.
NOTE: All weights listed are to be considering working weight, not a 1 rep max.

Male:
Deadlift 340lbs, Clean & Jerk 225lbs, Snatch 155lbs, Ability to Perform 10 Unbroken Chest to Bar Pullups, Ability to Perform Ring & Bar Muscle Ups, Ability to perform strict and deficit HSPU, Handstand Walk

Female:
Deadlift 220lbs, Clean & Jerk 135lbs, Snatch 95lbs, Ability to Perform 8 Unbroken Chest to Bar Pullups, Ability to Perform Ring & Bar Muscle Ups, Ability to perform strict and deficit HSPU
Handstand Walk

*** Teams should have one or more athletes who can perform high skill movements. (i.e Muscle Ups)
*** These loads and skills are recommendations. The CanWest Games reserves the right to change or program heavier if desired.

Intermediate:

Intermediate 3-athlete teams (same gender) should be comprised of athletes with similar skill levels. These athletes have a passion for functional fitness and can complete most benchmark WODs AsRx.
Standards for Entry:
NOTE: All weights listed are to be considering working weight, not a 1 rep max.

Male:
Deadlift 300lbs, Clean & Jerk 155lbs, Snatch 115lbs, Ability to Perform Pullups (kipping and C2B) and T2B, Ability to perform Kipping HSPU, Ability to perform Double Unders

Female:
Deadlift 180lbs, Clean & Jerk 105lbs, Snatch 80lbs, Ability to Perform Pullups (kipping and C2B) and T2B, Ability to perform Kipping HSPU, Ability to Perform Double Unders

*** Skill proficiency is good to great in: C2B Pull Ups, Double Unders & Toes to Bar.
*** These loads and skills are recommendations. The CanWest Games reserves the right to change or program heavier if desired.

Scaled:

The CanWest Games ensures all levels of athletic capability can participate in our Scaled division. Scaled 3-athlete teams (same gender) should be comprised of athletes of similar skill levels. These athletes share a common goal of functional fitness and are working toward mastering their skills. They are likely new to competing, looking forward to the challenge of competition and excited to have fun with friends in a fun atmosphere.
NOTE: All weights listed are to be considering working weight, not a 1 rep max.

Male:
Deadlift 200lbs, Clean & Jerk 115lbs, Snatch 95lbs

Female:
Deadlift 100lbs, Clean & Jerk 95lbs, Snatch 65lbs

*** Skill proficiency in gymnastics poor to good. Movement capabilities are not mandatory and will not suffice in disqualification should the athlete not be able to perform one rep of a basic skill such as a pull up or T2B.
*** These loads and skills are recommendations. The CanWest Games reserves the right to change or program heavier if desired.