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Tuesday: So Bronto is an athlete...

Who would guess that this long-underwear-wearing Brontosaurus would be one of our best athletes these days? Colter ‘Bronto’ came to us about a year and a half ago. A weakling vegetarian at the time (he eats meat again now), he didn’t know how to do a kipping pull up and he looked more like a pale decrepit dinosaur than an athlete. But his passion for CrossFit Vancouver was obvious. I’m not going to lie - his willingness to help our business made me skeptical at first. But over time, Bronto has proven himself to be one of the most generous people at the school. Not only did he produce the video on our homepage, a video that has generated a ton of interest in our school, he did the full re-design of our website, and he has been willing to help me out personally with computer issues more than a couple of times. If you ever need help with any multimedia or videos, Colter’s your man. His video production website is Red+Ripley Creative. Here’s Colter and his family at a recent competition in Lynnwood, Washington – his first competition. Nobody knew what to expect from him. He stood in the corner fearfully for the first two hours of the competition, and the concept of warming up for a workout seemed to slip his mind. But at the '3-2-1 Go', Bronto surprised us all with his consistent performances. In fact, last week Colter tied for first place among the CrossFit Vancouver men in the Games Open workout. Tuesday Warm-up: Hip Mobility. Then do some lengths of the school of Samson lunges, high knees, butt kicks, karaoke’s, side shuffles. Get your athletes ready to sprint! Tech: Thrusters: Go heavier than the workout (3, 3, 3) WOD: LITVINOVS! Inspired by Sergey Litvinov, a Russian hammer thrower from the 1980s, who dominated the sport for more than a decade. 6 Rounds of: 5 Rapid-fire thrusters (95/65lbs) followed immediately by an all out 50m sprint (Do this in the alley. Pair people up of a similar speed and face them off head-to-head. Face each other during the thrusters, so you don’t have to step over the bar at the start of your sprint). Rest 3 minutes between rounds. Time each round. Add all six rounds for total score. EUNICE