Workout of the Day

Monday – 020612

*Two weeks to go in the Paleo Challenge! This has indeed been a very tough battle with many of us falling off the straight path. However, just like a WOD, we will all perservere through this and pick ourselves up and get back at it. If you think that it’s too late, think again. The final two weeks is still enough time to regroup and re-set your lifestyle!
REMINDER : PALEO POT-LUCK #2 IS THIS FRIDAY AT 8 PM IN THE LOUNGE

Tech/Strength : Back Squat and Bench Press
As this will be week 2 of the 2nd cycle, we will need more time for the strength compenent. We will be putting a time cap in effect for the strength component this week to encourage you all to be more efficient with your lifts and rest periods.
MAKE SURE YOU ARE WARMED UP AND PREPPED UP(EX. TAPING, ROLLING, MOBILIZING, ETC) BEFORE THE START OF CLASS TO ENSURE YOU ARE NOT WASTING ANY CLASS TIME.

WOD : For max reps
1 min Burpees
1 min KBS(24/16)
1 min Sit-Ups
1 min Wall Balls(20/14)
1 min Burpees
Then,
400 m sprint
**Penalties – 2 min Goblet squat wall sit(16/12) for each componenet if minimum rep count of 80 reps is not achieved, if 2:00 min 400 m is not achieved.

Have a great week!
Coach M.

Saturday – No WOD

No Team WOD today as we will be at the 2nd Annual BC Crossfit Olympic Lifting Competition cheering on our very own Jessie, Viktor, and Michelle! Comp starts at 10 am with Viktor going first, then the girls go at 12 noon. If you have never attended an Olympic lifting comp before, this is a great opportunity to watch one. It’s very different than the usual Crossfit competition atmosphere. Come down and hang with the crew and gain some experience!

Good luck Team Overdrive!!

Friday 020312

**Just a reminder that there will be no Team WOD on Saturday as coaches will be at the 2nd Annual BC Crossfit Olympic Lifting competition supporting Jessie, Viktor, and Michelle! Comp gets under way at 10 am starting with Viktor, then Jessie and Michelle go at 12 noon. Come on out to Semiahmoo High School in White Rock and cheer them on!

Paleo Challenge Day 26 – One more week until our next Paleo Pot-Luck dinner…can’t wait! The last one was amazing with all the different dishes and AJ’s fried chicken was to die for…literally! Haha!

Games meeting last night went well and training up to the Open will get under way Monday. For all those who missed the meeting, come and see the coaches and we will catch you up.

Tech/Strength: OHS and Bench Press

WOD : 10 min AMRAP of
7 Power Snatch(95/65)
7 Box Jumps(24/20)
200 m run

Thursday 020212

**6:30 am class is ON!

Paleo Challenge Day 25

**Reminder – Competitors meeting at 6 pm tonight for the Crossfit Games Open 2012 so NO 6 pm class.

Tech/Strength: Thrusters

WOD: “Fran”

21-15-9 of:

Thrusters (95/65)

Pull-Ups
CHECK OUT THIS OLD “FRAN” VIDEO FROM THE OVERDRIVE ARCHIVES…WHAT IS UP WITH THE FORMS??!!

Wednesday 020112

Paleo Challenge Day 24 – Updates from everyone please! Attendance needs improvement from a lot of you, so I am thinking that if you’re not in the box wodding, you’re not working hard enough and don’t want it bad enough!

Tech/Strength : Power Cleans and Deadlifts(Week 1, 2nd cycle)

WOD :
Today is a de-load as we prep for tomorrow. Everyone in attendance today will be entered into a prize pool as a reward for coming in to do joint mobility and some more fun stuff. There WILL be a small WOD.

 

Tuesday 013112

**NO 6:30 AM CLASS.

Tech/Strength: Strict Pull-Ups and Ring Dips

WOD: 5 Rds. for time of :

200 M. Run

1.) 5 Toe-To-Bar

2.) 10 K.B. Swings (24/16)

3.) 15 Burpees

Monday 013012

**From this point onwards, you MUST sign up for the 6:30 am class on Tues/Thurs the night before by 8 pm. There must be at least 2-3 people to have class. The status of class will be posted on the WOD page. Thank you. Either text or leave message at 604-278-4848.

Tech/Strength: Back Squat and Push Press

WOD: Tabata Wall Balls (20/14)

- Score is total reps!

Cashout: 1000 M. Row @ 70% intensity.

Lets have another great week, enjoy!

Coach H

Saturday Team WOD – Farewell “DBoy-Ryu”!

For all of you who know Michi, a.k.a. “DBoy-Ryu”, he is unfortunately leaving us temporarily to focus on his career. Michi was one of our original Overdrive students and has been one of our best role models and class acts here at Overdrive. Everyone who has had the opportunity to get to know him and worked out with him, will tell you that he is nothing short of respectful, considerate, hard-working, loyal, passionate, and always leading by example. Michi is known to let his actions speak louder than any words. He has worked very hard the past few years working a full-time job, being a father of two, and training Karate and Crossfit full-time. Michi, the box will not be the same without you! We will miss you lots, but wish you all the best in your career. Hopefully, it will be shorter than longer before you come back to your Overdrive family! We are here to always support you!

So, as a parting gift and as promised, here is Michi’s Team WOD :
What, you think we’d tell you before you show up…:)

Post WOD lunch with Michi – meet back at box 12:30 pm

Friday – 012712

Paleo Challenge Day 20 – Almost halfway there! The Paleo Pot Luck is tonight at 8 pm in the lounge. Looking forward to seeing what everyone will be contributing! Komet, no rice!! Hahaha!

Strength : OHS and Bench Press

Tech WOD : Snatch
It has been an eventful week at the box with some punishing WODs and our bodies can use an active rest. Attendance today is important as we will practice the snatch technique. We will work on different starting and finishing positions.

Thursday – 012612

**Paleo Pot Luck tomorrow night at 8 pm in the lounge. Make sure to either comment on what dish you are bringing or write on whiteboard. Should be fun! Everybody is welcome, even non-Paleo challengers!

Tech/Strength : Ring Dips and HSPU

WOD : 7 rounds for time of -
7 Front Squats
-Benchmark is 165/115
-Option A is 135/95
-Option B is 115/75
7 C2B Pull-Ups
Time Cap : 15 minutes

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