Conclusion - Fri Mar 31/17
Conclusion
The open is now behind us. The leader board is official. We want to first and foremost congratulate everyone who competed over the past 5 weeks. So many displays of incredible athletics. Each and every one of you should feel very proud. We're tremendously proud of you!A huge thank you to the judges who gave up their Saturday Mornings to come judge and help ensure that everyone made it through each workout. It was great to see coaching throwing down, displaying great technique and guidance for all our members.We had some great companies come by the gym each week. Wicked Wraps, Ivivva by Lululemon, New Country Spirit, Girls of the North WOD Box, and Squadron 71.Thank you to everyone who brought treats each week to help people fuel and recover after each gruelling test of fitness.All in all the open was a lot of fun. The most enjoyable moments come from seeing you accomplish something you were unsure of. We are proud of each and every one of you.
We would like to mention a few placing on the leader board.
Congratulations to Coach Britney Holmberg who finish 46 out of over 6100 athletes in RX women Canada East, but more importantly she finished 7th in the World in the Female Firefighting division which qualifies her to compete in the World Police and Fire Games this August in Carson Cali.Congratulations to Bruce Young who finished 80th in the World in Men 50-54 (3rd in Canada East) qualifying him to compete in the second stage of workouts. *Masters athletes don't compete at a regional event, but rather the top 200 in the world get a second set of qualifier workouts to earn a spot to compete at the CrossFit Games.Congratulations to Deanna Posey who finished 113th in RX women in Canada East, 7th in Masters 35-44 in Canada East, and 203rd in the World for Master 35-44. Unfortunately this is just out of a qualifying spot to move on, but an incredible result. We are extremely proud. Dee also complete two of the workouts 17.3 & 17.4 in Vegas and Cali while on vocation and rock climbing for two weeks.Truly an amazing open season for everyone. Be proud. Take what you learned from the open, if something proved to be a weakness, begin working on it now. i.e.) if DU's are a weakness, do DU's for 5 mins before or after class everyday. If you found the wall balls a challenge, set a goal to work on them, come in early and go to the small gym, and try and do some sets of unbroken WB's, start with sets of 5, and work up from there. Whatever the open exposed for you, don't wait until next Jan or Feb to begin to work on it. Begin now!
Community
While the open may be behind us now, we have lots of exciting things ahead for our Community at CFI! If the open has ignited your competitive spirit, get a team together and get registered for UG BeachWOD which is happening right in Collingwood this year at Millennium Park. Speak with Scott, Paul or Jen if you have any questions. There is a division for every single level. Let's get a bunch of team to represent CFI!
Friday March 31st, 2017
Warm up:
1-2 Lap Banded Walk.Then 12 Min AMRAP.20 Good Mornings20 Air SquatsRow 500m15 Single Leg deadifts15 Wall SquatsRow 250m.
Focus:
8 min EMOM3 Dead LiftsBuild to workout weight or heavier .
Workout Of the Day:
Tabata Air Squat20 second transitionTabata Dead lift (155/105)20 second transitionTabata Air Squat20 second transitionTabata Dead lift (155/105)**4 separate scores - score is lowest round per Tabata**.Lvl 2 FitnessTabata Air Squat1 min transitionTabata Dead lift (135/95)1 min transitionTabata Air Squat1 min transitionTabata Dead lift (135/95)**4 separate scores - score is lowest round per Tabata**.Lvl 1 TechniqueTabata Air Squat1 min transitionTabata Dead lift (115/75)1 min transitionTabata Air Squat1 min transitionTabata Dead lift (115/75)**4 separate scores - score is lowest round per Tabata**.Lvl 4 Competitor: Tabata Air Squat1 min transitionTabata Dead lift (185/125)1 min transitionTabata Air Squat1 min transitionTabata Dead lift (185/125)**4 separate scores - score is lowest round per Tabata**.
Cash Out:
ROMWOD.Check back each night at 8pm for the next days WOD.