Best Effort

Xi XiaNews5 Comments

7-21-2010 This Saturday, we will be having one big class, 7:30 AM rolling start. Show up at 7:30 am or sometime by 8:00 am. Please sign up online so we know how many of you are coming! Even if it is “full”, we will put you into the class from the waitlist. If you are signed up now and not … Read More

Step On Up

Xi XiaNews13 Comments

7-20-2010 Make up the squats if you missed them. Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Mobility: Instructor led: … Read More

CrossFit Fort Vancouver: Fittest Team On Earth

Xi XiaNews8 Comments

7-18-2010 Event 1 – 6th Event 2 – 1st Event 3 – 8th Event 4 – 1st Event 5 – 2nd 2010 CrossFit Games Team Champions – CrossFit Fort Vancouver!!! Observation – for being the team that was in 1st after Event 2 and held it till the end, the camera crew sure didn’t give them a lot of face … Read More

In 3 Days, Fittest Man and Woman On Earth

Xi XiaNews25 Comments

7-16-2010 Deadlift – work up to a 1RM. 20X2 tempo, rest 3-6 min b/t attempts. + Skill work: 6 rope climbs, no feet if possible. With feet, try this technique. + Skill work: 20 HSPU – choose a challenging variation that you can do no more than 6 reps with. Below is an Ido Portal “Advanced Gathering” exercise, another variation … Read More