Coach Rich & Coach Chris have set us up with a sweet after-party location for FrostFit.  Once we finish giving out all the prizes, we can head out to 4Play Sports Bar for food, drinks and games.

The owners have graciously waived the cover charge for anyone mention FrostFit at the door and we’ll have our own area.  January 28th is UFC night so the place will be probably be packed, but we’ll have an area designated for our group.

Food will be available for purchase at your discretion.  Here’s the game night menu.  Not quite paleo, but they have candied bacon!

Congrats to everyone who participated in the Benchmark Elizabeth Challenge.  We saw some awesome improvements in everyone’s times!

We originally wanted to give a prize for each category but since some categories only had a few athletes, we’ve decided to look at overall improvement and give prizes to Most Improved Male and Most Improved Female.

And the winners are…

Nelson Dueck – Went from 20:24 to 12:45

Victoria Taylor – Went from 12:10 to 5:31

Both athlete shaved about 7 minutes off their original times!

Our winners will each receive  a check for $100!!!

Honourable mention goes to Amanda White, Amy Kroeker, who both shaved over 3 minutes off their times, as well as Darren Champagne and Quinn Taylor, who both rx’d the wod putting up some good times.

Monday – Shoulder Stability + Conditioning, Rest Day for Beasts
Tuesday – Strength Lower Body  + Metcon
Wednesday – Gymnastics + Metcon
Thursday – Oly Strenth work + Metcon
Friday – Conditioning, Rest Day for Beasts
Saturday – Testing Day – CrossFit Total + 2 additional shorter wods for competitors to practice nutrition and recovery for FrostFit.  If coming for class on Saturday, try to arrive early and start warming up before class starts, as this workout may take more than an hour to complete.  Competitor wods can be done separately with 1 to 2 hours rest in between.

With our annual competition coming up, I’d like to update everyone involved on what to expect in the days leading up to the event as well as the tentative schedule for game day.

Wednesday, January 25th:

Events Will be Announced on CFW Website FrostFit Blog

Friday, January 27th:

9:00AM to 5:00PM -  Rest Day for Competitors.  Set-Up for Game Day!

5:30PM and 6:00PM classes will be cancelled for FrostFit Set-Up and Prep Meeting. Last class of the day will be at 5PM.  Sorry!

6:00PM to 6:30PM – General Meeting for all volunteers

6:30PM to 7:30PM – Judges Meeting & Review of Movement Standards

Saturday, January 28th:

The following is a tentative Schedule, the detailed heat schedule will be released the week of January 21st.

8:00AM – Athlete Registration

8:30AM – Welcome

9:00AM – Event #1 (all competitors)

11:30AM – Event #2 (all competitors)

2:00PM – Event #3 (all competitors)

5:00PM – Event #4 (advanced division finalists only)

6:00PM – Results & Awards

8:00PM – Party! Details coming soon…

FrostFit is going to be here before you know it, and  few weeks later the CrossFit Games Sectional Open Competition.  So this week we have 2 doubles for the competitors, one on Wednesday Thursday and one on Sunday (2PM Advanced Class).  Competitors of all levels are welcome to do the doubles, we now have a lot more space in the back room so you can do your double in there without disrupting the classes.  As we get closer to FrostFit we will taper off the volume a bit the week before FrostFit.  However, we will give training variations for those who are not competing in FrostFit but who are competing in Sectionals. Another warning: this is going to be another rough week on the legs and shoulders so please remember that safety and health are a priority, if you need to take an extra rest day or switch your schedule around, go for it.

Monday – Conditioning
Tuesday – Lower Body Strength + Metcon
Wednesday – Gymnastics/Skils + Metcon
Thursday – Upper Body Strength + Metcon
Friday – Conditioning, Rest Day for Beasts
Saturday – Oly
Sunday – Lower Body Strength + Metcon

Some of you have asked for some guidelines for deciding on a competition division.

Note that all competitors will have at least 3 workouts throughout the day, with approximately 2 hours between workouts.  Some Advanced Division Athletes will have a 4^th and final workout at the end of the day.  Workouts will be announced on Wednesday, January 25^th.

Advanced Competitors may be asked to perform some or all of the following movements often seen in CrossFit competitions.

• Pull-ups
• Handstand Push-ups
• Ring muscle-ups
• Ring Push-Ups/Ring Dips
• Pistols
• Double Unders
• Wall Ball
• Box Jumps
• Barbell Movements including Olympic Lifts at standard rx’d weights
• Kettlebell Movements including Swing

This list is not exhaustive, but those competing in the Advanced Division should be able to do most or all of the these movements. However, keep in mind that we’ve scored the events in such a way that you will not be taken out of the running completely if you cannot do some of the movements.

Intermediate competitors may be asked to perform some or all of the following movements.

• Pullups (low volume or assisted)
• Ring Rows
• Push-Ups
• Double Unders
• Wall Ball
• Box Jumps
• Burpees
• Barbell Movements including Olympic Lifts at about 75% of Rx’d weights
• Kettlebell Movements including Swing

This list is not exhaustive, but those competing in the Intermediate Division should be able to do most or all of these movements. However, keep in mind that we’ve scored the events in such a way that you will not be taken out of the running completely if you cannot do some of the movements.

Novice Competitors may be asked to perform some or all of the following movements.

• Squat to full depth
• Push-Ups (modified)
• Ring Rows
• Skipping
• Wall Ball
• Box Jumps
• Burpees
• Barbell Movements including Olympic Lifts at approx. 50% of Rx’d weights
• Kettlebell Movements includeing Swing

This list is not exhaustive, but those competing in the Novice Division should be able to do most or all of these movements. However, keep in mind that we’ve scored the events in such a way that you will not be taken out of the running completely if you cannot do some of the movements.

A. Build to a heavy single clean & jerk
B. 21-15-9 Reps For time:
KB Snatch Left
KB Snatch Right
Ring Dips/Ring Push-Ups

Beast Double – preferably several hours rest between wods
6 Rounds, each for time:
Row 300M
10 Box Jumps (high)
10 burpees
Rest 2 min between rounds

Please post results to comments.