Friday, May 18th, 2012 at
12:49 pm
May 2012 Athlete of the Month – Tyler Chick
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 Tyler Chick Before 
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| What do you do for a living, what are your hobbies and how long have you been doing CrossFit ?Commercial Banker. I started Crossfit in August 2011. My Hobbies include snowboarding, fishing, hunting, golfing and Crossfit. |
| What made you want to start doing CrossFit ?My wife and I wanted to do something active together a few nights a week. Crossfit is something that you can all do together as a group and it doesn’t matter what level you are at. |
| Has it made a difference in your everyday life and your overall health ? If so how ?I had never worked out regularly before Crossfit because I didn’t really know what to do. I tried the gym a few times; I would go, get on the treadmill, look around and try doing what other people were doing. I really had no clue what my body needed or how to get my body healthier. That lasted at least a week and a half. I was very unfit before starting crossfit. Now I feel better, eat better and am overall more knowledgeable and aware of my overall health. I have more energy and I think I could kick the old me’s ass…for sure!!!! |
| What do you enjoy most about coming to CrossFit South Okanagan?The vibe @ CFSO is always positive and motivating. I have met a lot of great people and love having three classes a week where I can work out with my wife Jenny. In one hour we get a fantastic workout, we learn about our heath and it doesn’t take a lot of time away from our kids. |
| Do you have any advice for others who may be considering starting up their CrossFit training ?If you start you will become one of those annoying people that always talks about how good they feel. If you don’t want to be one of those people just grab a bag or potato chips and the remote you can watch sports on TV…..OK I’ll be serious…come, bring your wife, or husband It’s a great thing to do together. It’s also fun knowing Crossfit is in most other cities if you travel. |
| Is there anything we could do better or change to make your experience here more enjoyable or beneficial ?Put pictures or a TV on the roof so I have something to look at when I am laying on the floor after my W.O.D. Brent you are a great coach, you always push me to challenge myself. A number of times you’ve made me put the brakes on a bit when my technique is getting sloppy, I appreciate that you are always looking out for our safety. If I didn’t have you showing me the proper way of doing things I would probably hurt myself trying to be stronger than I am. |
Sunday, May 13th, 2012 at
9:05 pm
Hey Guys, here are this weekes WODs ! Just a reminder that we will be closed Saturday Through Monday fot the long weekend. Any of you missing a WOD on Saturday are welcome to join us Friday evening and anyone from Monday’s classes are welcome to attend either Tuesday @ 5:30am or 6:30pm.
Day One: A. Deadlift 3-3-3-3-3-3 B. “The Chief” – 5 Rds of the following as a 3 Min. AMRAP with a 1 min. rest - 3 – 135#/93# Power Clean, 6 Pushups, 9 Squats. Score equals total rounds of the 3-6-9 triplet.
Day Two: A. Push Press 2-2-2-2-2-2 B. Pullups (weighted) 3-3-3-3-3-3 C. “Isabel” 21-15-9 of 135#/95# Snatch
Day Three: A. In Teams of 3-4 Complete “The Deck of Pain ” – Happy May Long Weekend !
Sunday, May 6th, 2012 at
8:55 pm
Day One: A. OH squats 3-3-3-3-3-3 B. Bench Press 2-2-2-2-2-2 C. 10 Min AMRAP 15 Burpees + 3 C&J (135/85#)
Day Two: A. Maximus – Courtesy of CrossFit SubZero – 1000m run, 5000/3000# of Deadlift, 4000/2000# of Front Squat (no rack), 3000/1000# of Shoulders to OH, 1000m run.
Day Three: A. Burgener Warm-Up x 5 B. Clean & Jerk 2-2-2-2-1-1-1 C. Snatch 2-2-2-2-1-1-1
Sunday, April 29th, 2012 at
9:42 pm
Day One: Buy In: 5 min, Skipping Practice, A. Agility Intervals B. Cleans 3-3-3-3-3-3-3 C. Fran 21-15-9 of : Thrusters (95#/55#) & Pullups
Day Two: Buy In: 50 Wall Ball & 50 Ring Dips, A. Back Squats 3-3-3-3-3-3-3 B. Diane : 21-15-9 of 225# Deadlift & HSPU
Day Three: Buy In: 200m Row for Time, A. Chelsea – Every minute on the minute for 30min. or as long as you can stay on pace complet 5 pullups 10 pushups and 15 squats
Sunday, April 22nd, 2012 at
9:11 pm
April 2012 Athlete of the Month – Dustin “Little Mint” Minty
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| What do you do for a living, what are your hobbies and how long have you been doing CrossFit ?I am a hardwood & tile installer and a Linesman/Referee in the KIJHL & BCHL, my hobbies are playing and reffing hockey, softball and CrossFit. I have been doing CrossFit for 6 months. |
| What made you want to start doing CrossFit ?I was tired of doing the same old workouts at the trditional gym to lose the” spare tire”. |
| Has it made a difference in your everyday life and your overall health ? If so how ?.I have alot more energy and find it much easier to do my sports and everyday activities. |
| What do you enjoy most about coming to CrossFit South Okanagan?Being pushed past what I thought was my limit, the surprise of different workouts every week and most of all the comradery of being part of the CrossFit South Okanagan Community. |
| Do you have any advice for others who may be considering starting up their CrossFit training ? Quit making excuses and just get started, you won’t regret it ! |
| Is there anything we could do better or change to make your experience here more enjoyable or beneficial ? |
Sunday, April 22nd, 2012 at
9:10 pm
March Athlete of The Month – Shona Becker
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| What do you do for a living, what are your hobbies and how long have you been doing CrossFit ? I am a teacher and my hobbies are playing hockey, skiing, running and spending time with my boys. |
| What made you want to start doing CrossFit ?I wanted to get into a pattern of physical activity that was going to work around my kids activities and schedules. |
| Has it made a difference in your everyday life and your overall health ? If so how ?.Absolutely ! I have much more energy, my overall strength has improved and I feel like I have accomplished something for me! |
| What do you enjoy most about coming to CrossFit South Okanagan?Great team attitudes in workouts, which helps motivate me and keep me going. It’s my non-mom time, something I’m doing for me. |
| Do you have any advice for others who may be considering starting up their CrossFit training ? It is definately worth it so start soon and keep with it ! Combining the CrossFit workouts with paleo nutrtition made a huge impact for me for both weight loss and overall health and energy. PLan your weekly meals ahead of time, there are some great websites out there with alot of fun paleo recipes to try. |
| Is there anything we could do better or change to make your experience here more enjoyable or beneficial ?Nothing I can think of !
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Sunday, April 22nd, 2012 at
8:41 pm
Day One: A. Front Squats 3-3-3-3-3-3 B. Push Press 3-3-3-3-3-3 C. Sumo Deadlift 5-5-5-5-5
Day Two:A. Buy-In: 50 KB Lunges B. Wieghted Pullup/Ring Dip Superset 3-3-3-3-3-3-3 C. 12 Min. AMRAP 10 Power Snatch (115/65) 10 Turkish Getups (45/20), 10 Split Squats
Day Three: “The Filthy 50″ For Time 50 Reps of the Following: Box Jumps, Jumping/Kipping Pullups, KB Swings (55/35), Lunges, K2E, Push-Press (bar), Back Extension (GHD/95/65#), Wall Ball, Burpees, Double Unders
Sunday, April 15th, 2012 at
9:16 pm
Day One: A. Buy In: 30 Wall Ball + 30 plate lunges B. Back Squats 2-2-2-2-2-2-2 C. ”Fast Nasty Russian” 6 Rds of: 150m/7 Push jerk (135/95)/14 KB Swings
Day Two: A. Deadlift 3-3-3-2-2-1-1-1 B. 3 rds for Time of: 15 SDLHP (95?65)/15 Thrusters (95/65) 30 Double Unders
Day Three: A. Bench Press B. ” Partners Die FOr Points” – As a team complete the following ( one partner working at a time) : 4 min AMRAP Burpees/ 2 Min Rest/ 4 Min AMRAP GrassHoppers/ 2 Min Rest/ 4 min AMRAP OH Linges (45/25) / 2 Min Rest/ 4 min AMRAP Box Jumps/ 2 Min Rest/ 4 Min AMRAP Calorie Row
Sunday, April 8th, 2012 at
12:26 pm
Day One: A.Front Squat 3-3-3-3-3-3 B. G.I. Jane 100 Burpee Pullups for Time
Day Two: A.Mobility B. “Del” 25 burpees, run 400m w 20lb ball, 25 Pullups 400m run, 25 HSPU/wall walks 400m run, 25 CSB Pullups 400m run, 25 burpees
Day Three: A. Burgener Warm-Up 5-5-5 B. OH Squat 5-5-5 C. Drop Snatch 5-5-D.Snatch Pull 5-5-5 E. Power Snatch 5-5-5-5-5 Power Clean 5 x 1 clean 3 jerks.
Sunday, April 1st, 2012 at
12:20 pm
Day One: A. Chest to Bar / Kipping Pullups 7 rounds max reps/Technique Work B. Skin the cat Progressions C. 21-15-9 225 lb Back Squats and 55lb KB Swing.
Day Two: A. Centurion – 100 Jump Squats 100 Sh. Press (75/55) 100 Situps 100 SDLHP
Closed Good Friday thru Monday. Feel free to drop in for extra time on the preceding Thursday or following Tuesday.
