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Tuesday is Test Day

Two of Crossfit Vancouver's finest!!! :) Jordy "rails" Guindon has been a student at Crossfit Vancouver for well over a year and will be entering the formal Junior apprenticeship this spring, training under the esteemed Charlie Fu*kin Palmer. He has come a long way. No longer does he scream cuss and spit when things don't go his way, in fact he is pretty much a model student these days. Calm Shirtless and Cool, rails is on his way up in life. Give him some love next time you see him in the School. Ben "Bumpy" Poss has been Rail's lead dog at the school. Ben is about to graduate to the senior apprenticeship program. Ben is a great coach, a fearless defender of the faith and just a plain Bad Dude all around. He is nick named after the infamous Ellsworth Raymond "Bumpy" Johnson who was an original African American Mob Boss from Harlem in the early 20th century. Read the wikipedia post about the original and just substitute "white" for "normal" for Ben :) Every Tuesday is a test day at Cf Vancouver. The WOD is chosen from one of the Mad Lab fitness ratings which are also on the main leader board at the school. Tuesday's lesson Plan: Warm Up: 1 mile snow run (CFV prepares you for real life) Tech: Shoulder press 30 reps of 115/55 lbs (scale if you can't do 6 in a row...don't burn out) WOD: NUTTS 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate Pink Pig :)