Keeping Each Other Safe
Over the past 2 weeks we’ve had two separate Empower members report COVID-like symptoms in themselves or a family member (neither had been in contact with one another).  Both did the right thing by immediately removing themselves from classes, reporting symptoms to their coach and going directly for testing.  Happily both tested negative for Coronavirus!  We are grateful to both for the good example they set in being conscientiously quick to address the concern and taking immediate measures to safeguard the health of other Empower community members!

Our ER docs tell us Vancouver is not seeing a significant spike in cases despite easing of restrictions but that does not mean we should become complacent.  The more we return to business as usual, the more important it is to take precautions to protect ourselves and each other.  Wash your hands frequently.  Spray down your equipment, before and after class.  Maintain 2 metre distance from other group class attendees.  Face away from each other during workouts, etc, etc.

It’s a lot to get used to and I’m as likely to forget as you so please don’t hesitate to remind me.  If we can stay healthy, we can stay open and you can keep training!

Mufasa’ Still Got Springs

Max Total
This improvised version of a classic CrossFit total proved to be a lot of fun.  In fact, many preferred it to the original total.  In any case, it offered a unique test and stimulus.

Dr. T started out the high-volume war at 5am with 55 back squats only to have Hard Rock one-up him with 56.

The noon class came armed with not one but two mathematicians who recognized that reps were worth more than load and went at very light weights for a very long time.  D’Knee used this strategy to catapult himself to the top of the leader board with 14,000+ points.  Shades closed the class with an impressive 101 consecutive deadlifts becoming the first athlete to score in the triple digits!

5pm brought us the Southlands family feud as Iron Dam faced off against son Master dray in a fierce contest.  It was a battle of wills that saw mother and son both venture into the triple digits a couple times.  Master Dray copied the noon rep strategy of massive unbroken sets but instead of doing it at light weights, he chose heavy ones.  Summoning the work horse spirit of a massive Clydesdale Master Dray more than lived up to his name as sweat dripping from his brow, he plowed through almost 5 minutes of unbroken back squats at something like 125lbs earning 13,000+ points in just the back squat alone!!  As Shine correctly observed, an honour to witness, a pleasure not to be a part of it.

Make Up Day…Again?
Has HQ gone crazy or are they making up for that 4-in a row blunder earlier in the week?  Whatever the reason, Sunday classes have the opportunity to chill out and work on skills, catch up on missed workouts or sample this fine make up day selection from The Touch:

21-18-15-12-9-6-3
T2B
DU
KB Swings @24/16 kg

For zoomers without a bar you can do v sit ups or nose pickers as a sub for T2B

DU penguin claps, double singles or attempts

KBs use a backpack or suit case.  Sub Russian swings if object will not allow overhead