Blog Archive

Texas Hold em Tourney this Sunday.

Noon Start. In the Lounge to the left of our school grounds. Winner earns bragging rights.

Set-up at 11am in the High Def Lounge – Pup, Bear, Bill, BK and Kyle the Wild-Horse will host, alongside a few of the “Girls of CrossFit”

NFC Title starts 12noon. AFC title starts 3:30pm. preview here The freezer will be full of meat & the couches are comfy. Superbowl party in 2 weeks!!

T Here. Hijacking CFP’s 3am post – LAST CHANCE for entry in the BATTLEPALEO.com (check it out) & SuperLean 2000 challenge. There are 6 spots left in the 2nd $200 division and 3 in the $70 division. Deadline for sign-up is midnight tonight. Pinch 10am Sat and 3 to 5 on Sunday. DXA Deluxe Scans are available – ($150 for 2) six weeks apart. No participation in challenge needed.

Tech: Deadlift

With a partner complete as many reps as possible (only one person working at a time) of the following 3-2-1-Movements.

A running clock will give you:
3 minutes of burpees (flop is fine)
90 seconds rest
2 minutes of deadlift (105/165lbs)
90 seconds rest
1 minute of wallballs (14/20lbs)
90 seconds rest
3 minutes of deadlift
90 seconds rest
2 minutes of wallballs
90 seconds rest
1 minute of burpees
90 seconds rest
3 minutes of wallballs
90 seconds rest
2 minutes of burpees
90 seconds rest
1 minute of deadlift

Does your dog have racial tendencies? What’s up with that?

As some of you may know, music is a big part of my life. Here are some great lyrics from a song writer who has influenced and educated me over the years that I want to share with our community…

Oh, yonder stands the prophet, the words are music to our ears
But down among the sinners, only pain and sweat and tears
The sermon soothes the simple but the rest are wrapped with fear

Oh no, too hold to hold a trial, time doesn’t wait for the watchmaker’s dial

In the best laid plans of history lie the ruins of our past
And a chronicle of suffering shows the mythic pall they cast
To believe is true religion but to see is truth at last

Oh no, too hold to hold a trial, time doesn’t wait for the watchmaker’s dial
Time doesn’t wait for the watchmaker’s dial

(The Watchmaker’s Dial by Greg Gaffin)

And now onto the workout:

Warm-up: Max Push Ups

Tech: skills & drills
power & squat clean

Workout: 1 rep max clean.

Anybody have 370 yet!

Its that time again folks. Round up your peeps and head on down to the Hyatt for a night of socializing and fun.

Market Fusion is the love child of Patrick Whibley (shorter than Neil) and Neil Currie (Rookie of the Year at the 2010 Lotus Land Golf Tourney). It was created to bring vibrant and eclectic people together to share ideas in a relaxed and social environment. Always a good time.

When: Friday, January 21st

Where: Hyatt Regency Hotel (Ballroom A & B) 655 Burrard Street

Time: 5:45- 11pm – Starting a little later than usual.

Entertainment: Singer Chantel Upshaw peforms at 6:30pm

Hope to see you all there. Cheers!

Shep

26-year-old Devin ‘Big Red’ Glage opened Raw CrossFit in the small town of Penetanguishene, Ontario, in August, 2009. Located a couple hours north of Toronto, Glage currently has 121 members and five coaches working for him. Not bad considering the population of Penetanguishene is just 6,300.

Glage stumbled across CrossFit accidently. After studying psychology in university, Glage didn’t know what to do with his degree. He came to Vancouver to tree plant, but soon found CrossFit Vancouver, and became addicted to the sport.

“When I met Patty, he kind of threw his knuckles up in the air and put his arm around me. He has a bit of the big brother thing going. I’ve been trying to do that with my clients. And I’ve been trying to teach my coaches this too,” he said.

More than anything, Glage said CrossFit Vancouver’s business mentorship program, (Executive Diploma Program) and specifically Patterson’s advice, taught him important skills he continues to use in his business today, the main ones being about relationship and community building.

“It’s hard to teach people how to interact with people, but when you see it you can learn it from them,” he added. “Knowing what buttons to push with certain people – it’s something that only comes with experience, something you can’t learn at a weekend coaching course,” said Glage.

“As new business owner, you can’t predict what’s going to happen to your business. But all the milestones Patty predicted have come true, so he’s been really helpful to get me through it. One of the hurdles Glage had to overcome was figuring out how to hire good coaches so he wouldn’t have to work as many hours.

“At one point, I was working 18 hours a day. I did this for four months straight,” said Glage. So Glage turned to Patty for advice. Fast forward a few months – Glage has five coaches he trusts working for him. “It has worked out really well,” he said.

“I definitely wouldn’t have had this quick of success without the business mentorship program,” said Glage.

Warm up:
21 overhead lunges with a 45/25lb plate
15 hollow rock
9 push up

Tech: wrist & shoulder mobility/ mid floor handstand
Partner up and do as many attempts as time permits to hold a mid floor handstand for as long as possible (add in seconds to your workout score and post to leader board). Those that don’t have a mid floor handstand, work on progressions.

A.M.R.A.P. in 20min of:
3 H-S-P-U
4 L-pull ups
5 Ring dips
6 alternating pistols

Well friends the same old conversation comes up a lot these days…Vegan vs Meat Eater! I recall being a kid and being told to eat what was on my plate or I would go to bed hungry. There was no such thing as the word “Vegan” in my vocabulary, although the word was coined and the vegan society was founded in 1944.
The Vegan Society formally defined veganism as “the doctrine that man should live without exploiting animals”. I don’t know about you guys, but I think I’ll trust the cavemen over a ‘way of eating’ that has been practiced less than 70 years.
Here’s a little vid for your viewing entertainment!

Warm-up:
50 kettlebell swings for time (black/red)

Technique:
Review the row

WOD:
500m row x 3
400m run x 3
Rules:
1. Three attempts at each.
2. Start on whatever station you prefer.
3. Alternate back and forth between stations.
4. Rest as needed, but you only have until the end of class!
Post your combined times for your fastest row and fastest run in total seconds (ex. Your fastest row is 1:32 and your fastest run is 1:19. You will post 171 seconds)

Well I don’t know about you guys but I have been eating like crap since the x-mas holidays. I blame T-Bear who said “get fat so you have a good chance at winning the Paleo battle, Charlie”. What he didn’t seem to notice is that I am already a Chubby boy from not working out and eating & drinking whatever was in front of me during the x-mas vacation!
I am truly glad we have the opportunity to trim down to a normal weight plus gain more lean muscle mass and perhaps set some new personal best. Trust me folks, this challenge is a great way to kick off the new year! I hope you all had your Wendy’s burgers on the weekend…here we go with Monday’s workout… So much for eating this crap.

Warm up:
Coaches choice

Tech:(review shoulder press)

Wendy:
21-15-12-9-6-3
Back Squat (95/55lbs)
Pull ups
Shoulder Press (95/55lbs)
Sit ups

Place DXA Scan beside your name/email/ph.no. Again, lots of chatter but not a lot of movement. Come play. Give a little, Get a lot. Data doesn’t lie. Hoe-hummers with excuses often get left behind those that challenge themselves.

So, the challenge goes out to Sheppy, Sack, Dan, Vincent, Arthur the Animal, Moose, Bill, Darth, Whibs, Shoebomber, Aimee, Rhea, and maybe a few wildcards like Pup, Lumber, Pinky, Lars, Big Baby, Ana, Jesse and Panda(but I think they should still hit the battle paleo grounds) to join the:
“Super Lean 2000 Category”
Peter Schwagly of BodyComp Imaging (890 West Pender Facility) will do the analysis and give us 25% off the $100 DXA Scans. Dash will take in the preliminary numbers and compare them at the finale. Sign up on this blog!!!
% Improvement in the following areas over 6 weeks:

1. Strength – CF Total + Clean&Jerk + Snatch

2. Stamina, CV & Res Endurance Improvement – VO2 Max (% improvement) and maybe 800m sprint or Fran.

3. The % improvement of Muscle Mass gained.

No Sandbagging the initial tests. We’ll average all 3 of the categories above to find the winner.

Who’s game? I’ll put a prize pack together for the top 3.

Skins will be stopping by the School of Fitness on Monday afternoon with 50% off products.Why T-Bear likes Skins: “It decreases vibration when you workout. Makes you feel like a superhero. And you’ll look like one too,” he says in T-Bear fashion.

Giselle, who wears Skins pants adds, “They make you feel like a gazelle.”

More technically speaking, Skins is an established compression clothing brand. CrossFit athletes say compression clothing helps not only with performance, but also with recovery. This is because it accelerates blood flow and increases oxygen delivery to the muscles, which ultimately speeds up muscle repair.

Compression gear is the fastest growing sports garment at the moment, and Skins is at the forefront of this new technology.

Here is the Skins story and some example products:

SKINS_Story.pdf

SKINS_MSRP.pdf

There are two spots left for our Phoenix Gymnastics Play-Day.

E-mail Emily at [email protected] if you want one.

The gym is located next to Nat Bailey Stadium at 33rd and Ontario.

Kicks off at 5 pm. By 6:30, you might be doing standing back flips. If you can power clean your bodyweight, you’re strong enough to do a standing back tuck.