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June 2, 2015  by

Wednesday June 3rd, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
50 Box jumps 24/20
25 HSPU
40 Box jumps
20 HSPU
30 Box jumps
15 HSPU
20 Box jumps
10 HSPU
10 Box jumps
5 HSPU
STANDARDS: No rebounding box jumps permitted. Kipping HSPUs are allowed.

Strength:
LEVEL 1
a. Warm up with the class

b. Deadlift 10-10-10-10 (RPE 7 for all sets)

c. 30 Box jumps
15 HSPU
20 Box jumps
10 HSPU
10 Box jumps
5 HSPU
STANDARDS: No rebounding box jumps permitted. Kipping HSPUs are allowed.

LEVEL 2
a. Self led warm up

b. Deadlift 50% x 15-12-9-6
Rest 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted pull-up (no vests)

LEVEL 3
a. Self led warm up

b. Deadlift 50% x 21-15-12-9-6
Rest 4 mins, 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted pull-up (no vests)

2-A-Day
50 Box jumps 24/20
20 HSPU
30 Box jumps
15 HSPU
10 Box jumps
5 HSPU
STANDARDS:
LEVEL 2: No rebounding box jumps. Kipping HSPU is permitted
LEVEL 3: No rebounding box jumps. Strict HSPU (If you are very proficient at strict HSPU, wear a 20lbs weight vest for the entire workout)

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June 1, 2015  by

Tuesday June 2nd, 2015

Tuesday June 2, 2015

There is no midday phase 3
There is phase 3 from 4:30pm-7:30pm

Rest Day!
NOTE: Class times running at 7am, 10:30am, 4:30pm, 5:30pm, 6:30pm

New Strength Programming will begin Wednesday June 3rd, 2015. Be sure to rest prior to the start!

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May 31, 2015  by

Monday June 1, 2015

Monday June 1, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball

Strength:

No Supplemental Strength Programming

We are back from the 2015 Reebok CrossFit Games Regional West competition!! Gym is running again as normal.  Thank you so much for your understanding and support over this past weekend! 

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May 27, 2015  by

Thursday May 28th, 2015

There is no midday phase 3

There is phase 3 from 3:30pm-7:30pm

WOD:
15-12-9
Thruster 135/95
Weighted pull-up 45/35 (no weight vests)

Strength:
No Supplemental Strength Programming

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.

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May 26, 2015  by

Wednesday May 27th, 2015

There is no midday phase 3

There is phase 3 from 3:30pm-7:30pm

WOD:
Score is total time to complete all the runs with the rest period included.
6 rounds
400m run
Rest 3 minutes between runs

Strength:
LEVEL 1
a. warm up with the class

b. EMOM x 8
Back Squats
40% x 2 (these are meant to be as explosive as possible)

c. 4 rounds
400m run
rest 2minutes

LEVEL 2/LEVEL 3
a. Self led warm up

b. EMOM x 15
Back Squats 50% x 2 (these are meant to be as explosive and as fast as possible, stand all the way up)

2-A-Day:
Same as WOD

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.

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May 26, 2015  by

Welcome to Our New Website!

I am just so freaking excited about this piece of delicious visual fun and I hope you all love the site as much as I do!

Huge shout out to the crew at Voltage New Media.  I found them via CrossFit Squamish and was delighted to find out that Voltage New Media is a Victoria based company so I could use their talents AND continue to serve my goal of using local sources in as many areas of my life as possible.

First thing that you need to do is update your bookmark! yaaaahooo! We have done a bit of rebranding as you will notice. When we launched in 2008 we had a hard time picking a domain and admittedly didn’t know a ton about online marketing strategy, so we went with something that we thought would tie into our location, crossfitvic.  Several years later someone came up with a similar version of it creating some confusion for folks in our area so now it’s time to leave it behind and stand on tall on the brand we have created as CrossFit Taranis. Our rebranding to the umbrella of Taranis Athletics is certainly not a move away from CrossFit. We are a CrossFit Box that offers various types of training options, clubs and fitness solutions and we want our name to represent that.

Get yourself all over the site and enjoy! A few key features to note include:

  • WOD posted right on our homepage for easy access but is also a stand alone in the navigation bar and will be archived in it’s own category. This is searchable on the blog page.

  • Blog. Say what!?! Yes, we will have a blog back! I’m looking forward to posting pretty pics, featuring athletes and sharing information on our own formatting terms again.  FB only allows one font style and colour after all and that’s just not enough for this creative girl!

  • Links to our social media streams. Everything from FB, Twitter, InstaGram, G+, Youtube, Pinterest and I am even working on a Tapiture feed for The Dingo! We all have our favorite social streams to play in so I am hoping we have covered our ground here but please let me know if I’m missing anything!

  • Trophy Case. I got this idea from our CF Squamish Crew and have noticed it on a few different sites as well.  We have a strong history of bad ass athletes at Taranis and having a place to display their athletic accomplishments makes bragging a bit easier 😉 You will notice a case dedicated to CrossFit. I have another one in the works to be dedicated to “Other Events”.  I will be filling this case in over the next couple weeks and really want to hear from all Taranis Athletes out in the world competing and testing your fitness. Send me your results!! vanessa@taranisathletics.com

  • Schedule – good old Google Cal is still the easiest and most reliable. Don’t fix what ain’t broke right?

Enjoy!!

Sully

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May 26, 2015  by

Tuesday May 26, 2015

There is no midday phase 3

There is phase 3 from 3:30pm-7:30pm

WOD:
AMRAP in 15 minutes
10 BW bench press
20 toes to bar
30 hip extensions

Strength
ALL LEVELS
No Supplemental strength.

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.

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May 25, 2015  by

Monday May 25, 2015

Monday May 25th, 2015

REST DAY!

There is no midday phase 3
There is phase 3 from 4:30pm-7:30pm

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.

in WOD 1 comments
May 22, 2015  by

Friday May 22nd, 2015

There is phase 3 from 3:30pm-7:30pm

There is phase 3 from 11:30am-12:30pm

WOD:
Deadlift 10-5-3-1-1-1-3-5-10
*score as total successful weight lifted for each set

Strength:
LEVEL 1:
Same as WOD

LEVEL 2
a. Self warm up

b. Snatch build to 80% x 1 x 4 sets

c. Barbell bicep curls (choose a weight that you can do the first 25 reps with and then keep that weight for subsequent loads)
25 reps
15 seconds rest
2 reps
15 seconds rest
*continue until you have completed 51 reps

d. Banded tricep extensions
*same format as curls except choose and appropriate band

LEVEL 3:
a. Self led warm up

b. Snatch build to 85% x 1 x 4 sets

c. Barbell bicep curls (choose a weight that you can do the first 25 reps with and then keep that weight for subsequent loads)
25 reps
15 seconds rest
2 reps
15 seconds rest
*continue until you have completed 51 reps

d. Banded tricep extensions
*same format as curls except choose and appropriate band

2-A-Day:
Same as WOD

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