May: Month of Champions
Everyone loves the feeling of success. You know you are a coach when you get more excited for other people’s victories than your own. I love winning and celebrating my wins but I am even more excited by the wins of our Empower athletes and so far this year we’ve had a lot to celebrate!
The month of May was especially full of remarkable accomplishments.
Unstoppable in 2024
The month is not quite done yet and already KMT, The Assassin, HHH & Smash have surpassed their 20 WOD/month goal for May making it 5 months completed so far!
Nutrition Challenge
Shades has got our nutrition challengers started. Since nutrition plays such a key role in performance I am sure we will see more great results in the gym in coming months from our nutrition challenge participants!
Lift Over 40
We saw some great strength gains from members in May and Coaches OG and Shades hope to continue building members’ strength this summer with their Lift Over 40 program which is filled to capacity!
Accomplishments Inside the Gym
Look at our incredible May Personal Best Board:
Dangers 7 min Murph PB, first Bar MU
MK Shoulder 1 rep max Press, Front Squat and CF Total
Hardrock Deadlift 5 rep max
The Assassin first Bar MU, Deadlift & Back Squat 1 rep max
Maui 5 HSPU
5-0 Deadlift 1 rep max
Zed 1st Kipping Pull Up, 1 rep max Deadlift
Savitar 3 consecutive strict pull ups, Manion Rx’d, 1 rep max Deadlift & Back Squat
Dizzy 200lb CF Total
Radar Manion
Supergirl 1st HSPU
Pepper Manion, 1 rep max Back Squat & Deadlift
Gift 1st T2B
Samurai 1 rep max Back Squat, Shoulder Press, Deadlift, 1st Keg to Shoulder Clean
R-Stone 1 rep max Deadlift
Rebel 1 rep max Back Squat, Shoulder Press, Deadlift
D-Belle 3 consecutive T2B
Hurricane 1 rep max Shoulder Press
Shades 1 rep max Deadlift
Cypher 1 rep max Deadlift
Road Warrior Shoulder Press 1 rep max
Smoothie 1 rep max Deadlift
Rascal 150lb Sandbag Clean
Sable Hang Squat Clean 1 rep max
Fe Wall Double Unders
McBeal 1 rep max Back Squat, Shoulder Press, Deadlift
F-Bomb Annie Rx’d
Badger Deadlift 1 rep max
Peril TGU 1 rep max, 35 consecutive DU
Dauntless Deadlift 1 rep max
Spice Deadlift 1 rep max
Speedy 1 rep max Back Squat, Shoulder Press, Deadlift
Moneypenny Deadlift 1 rep max
Accomplishments Outside the Gym
As impressive as our May Personal Best Board was, Empower members were also winning big outside the gym!
Timberwolf started the month off for us with her 10K run.
Spartan completed her Ironman faster than her stretch goal time!
Dr. T finished just 22 mins after her:)
Did you know that Silk holds the BC Record in her age and weight category in the snatch (50kg), C&J (63 kg) and total (113kg)? Congratulations Silk!
If you check the BCWA site you will also discover that Bruiser still holds the BC record for the women’s 45-49 age division! Yes, Empower members currently hold two BC Weightlifting records!
The Touch took double gold at his most recent BJJ competition and will be representing us at the World Masters Championships in Las Vegas this coming August!
Upcoming Events:
Silk, Spice, Motor, The Touch & WOD Father will be representing Empower at the Fraser Valley Throwdown at the Richmond Oval at the end of September. Their preparation starts now.
If you’ve registered or plan to register to join us at the Throwdown let us know!
Friday Make Up Day
1) Empower Reset #31
3 mins Navy SEAL breathing
30/30 sec head nods/rotations
1/1 min upper/lower body roll
3 rounds (1 min each):
DeadbugsWindshield Wipers
Glute BridgesBird Dogs
Get Ups
Cross Crawl (1. Reverse Lunge 2. Cossack Lunge 3. Curtsy Squat - one style per round)
Iso Holds (1 min each):
Hanging hold
Handstand holdTable Pose
Plank (right/centre/left)
Flexed arm hang
3 mins:
Squat Hold
2) Get Up & Go
30 min AMRAP
Using a 20/30lb Sandbag/Medball
10 Get Ups
200m Carry
Go as fast or as slow as you wish, take breaks as needed but do not scale the load!
3) Echo Bike EMOM12/15 Cal/min
4) 3 rounds for time of:400-meter run
15 chest-to-wall handstand push-ups
e 30 minutes to edit your post.
