"Hot off the press!!!"

C.O.P's new and improved second edition training journals are now available. First come first served, only 25 copies left  ... Makes a great stocking stuffer .

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Amrap Turkish get ups in 5 min (must have equal number for both sides) - 1pood

Rest 1 min

Amrap Ring dips in 4 min

Rest 1 min

Amrap Ab mat sit ups in 3 min

Rest 1 min

Amrap double unders in 2 min

Rest 1 min

Amrap box jumps 1 min

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A) 4 sets

Front squats 4 @ tempo 3011 (Max effort)

Rest 10 sec

Back squat Amrap @ tempo 3011 (use the same weight as front squats)

Rest 3 min

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B) One the minute every minute:

1st min- 1 chest to bar pull ups

2nd min- 2 chest to bar pull ups

3rd min- 3 chest to bar pull ups.... for as high as possible.

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Recovery/Recovery/Make up day

Great week crew, if you trained all days this week take a much needed rest.

Don't forget about Holli's stretch/mobility class Saturday at 9:30am. Take advantage of this great opportunity.

Thanks to Dr. Jeff for coming in today to talk with us about the neural/muscular connection, and offer his services to improve our range of motion, mobility, and relive  aches and pains

And a HUGE thanks to Shannon for my awesome new I Pod. I am sure the whole gym thanks you for the much needed new tune selection.

All right all you stiff and in-flexible athletes...

I have brought in some help for you to improve your flexibility and mobility that will greatly improve your game.

Our own Holli (7am "er") who owns Kits Yoga, also a massage therapist/ osteopath will be running a stretch/mobility class once a month on Saturday's at 9:30 am.

This is an awesome opportunity , so take advantage of it.

See you Saturday... Namaste

Here is a description from Holli ...

Athletic restorative yoga is a slow meditative stretch created for those who workout daily, have been injured, or are extremely inflexible, although all are welcome.  Postures are held for longer periods of time in order to stretch not only the muscles, but ligaments, tendons and eventually the fascia and joints. Imbalances are addressed for each individual, and corrected during the class.  This class is perfect for those who may not be a natural when it comes to the practice of yoga, but want to learn and practice many of the beneficial yoga poses in a relaxed and supportive environment, and those who train hard or over train and need to find a peaceful balance in the mind and body.

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A1) Bench Press shoulder width grip 5,5,5,5,5 - 205#, 95# ; rest 30 sec

A2) Amrap Ring push ups push ups x 5

Rest 4 min

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B) Ab wheel roll outs 3 x AMRAP ; rest 2 min

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A) On the minute, every minute for 12 min

3 Toes to bar

3 Hand Stand Push ups

5 Chest to bar pull ups

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B) 10 rounds for time :

20 double unders (unbroken)

10 box jumps

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A) Power cleans 3,2,1  3,2,1 ; rest 2 min - make second wave slightly heavier. - 20 min

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B) Back squat 2,2,2,2,2,2 - start first working set at 80% of 1 RM, small increases each set up to a heavy single.

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I want to give a huge thanks to coaches Guy, Deiter, Dan, and Andy for running the BC Weightlifting level 1 at C.O.P this past weekend, .

Also a big thanks to all the people who came out to train with us.

Know I have to go practice my Snatch.....

Didn't get a photo with Deiter before  left.

A) Push Jerk 3,2,1 3,2,1 - Not Max effort, focus on speed/hip drive/ and getting under the bar without pressing out.

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B) 4 rounds for time:

5 High hang power snatch - 95#, 65#

10 Ring dips

15 Wall balls (unbroken)

20 burpees

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C) For time:

75 Hollow rocks

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