Blog Archive

Christmas Dinner at the Koala household

Today’s Skill/Strength Element:
Back Squat 3, 3, 3

Today’s Workout:
400m Ball Run (20/12lbs)
Rest and warm up for 6 min
400m Ball Run
Rest and warm up for 6 min
400m Ball Run

average all three run times for your score

A

Wednesday’s Skill/Strength Element:

10 Cast Wall Walks in as few sets as possible. Keep hands under shoulders, body tight and slightly hollowed. Rest 2-3 min between sets

Wednesday’s Workout:

8 KB Swings
8 Push Ups
4 Leg Circles* Right
4 Leg Circles* Left

Rounds in 15 min

Leg Circles –
Lie on the ground in a hollow body position and keep hands pressed against the floor
Make a full circular motion with legs in either left or right direction
The goal is to maximize the diameter of the circle allowing the hips to lift off the ground at the top of the movement
For a gold star keep straight legs and pointed toes throughout the movement

A

We are what we repeatedly do. Excellence, then, is not an act, but a habit. – Aristotle

The New year approaches, and many are looking to adopt shinny new healthy habits, knowing full well its going to be an uphill battle. Check out The Habit Change Cheatsheet- 29 Ways to Successfully Ingrain a Behavior, it may just help tilt the war in your favour.

Today’s Workout:

3 Squat Snatches @ 85% 1RM
15 Pull Ups
30 Sit Ups

4 Rounds

A

Resist the Sloth

Monday’s Workout (from CF Invictus):

Three sets for max reps/calories of:

60 second Row for Max Calories
20 second Rest
60 second Burpees
20 second Rest
60 second Push Press (95/65 lbs.)
3 minutes and 20 seconds Rest

Coaches, for large classes set up to 7 stations. Start Group A @ 0:00, Group B @ 1:20 , Group C @ 2:40 and so on.

A

Thanks you to all our Students for your support over the last year. We sincerely appreciate your business and your friendship.

Keep on bringing the good vibrations!

Happy and safe Holidays.

Take a Cab

patty

It is a year ago today that our beloved Andy Nutts was killed in combat in Afghanistan. It was a tragic but noble death.

Last Christmas was especially hard on our Crossfit Vancouver family and even more so on Andy’s immediate family. Andy was a very special human being and his death struck us all very deeply. Climaxed by 1,000 people clapping in a standing ovation over his flag draped coffin for what seemed to be five minutes.

A year has passed and I can say that now when I think of Andy I may have a lump in my throat, but I smile soon afterward. I can only hope Richard, Jane and John can find peace with Andy’s death over the next year. Nuttalls you deserve this blessing. Our thoughts go out to you on this holiday season. No need to worry anymore…… Andy is just fine.

We will see you in June for the Nutts Cup

Thursday’s WOD

“NUTTS”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

In case you haven’t already seen it in Bathroom Graffiti, this one is too funny.

Wednesday’s Lesson Plan:

Warm up: partner med ball drills

Tech: Warm up each of the skills for Tabata this

WOD: partner tabata this
20s work, 10 sec rest x 8 sets (lowest reps on any set = score)
Squats, Pullups, situps, pushups, row

(one partner works 20s, the other rests) total of 8 sets combined

See how high you can score

should be fun, pick your partner and class time in comments. call out a Christmas date for yourself

Patty

Maybe next year we create the Meat Tree.

Check out Cave Girl Cafe for holiday gift cards

For more evidence supporting paleo check outMore Protein Less Starch

Tuesday’s lesson Plan

Warm Up: 10 burpees, 10 kb swing (1/1.5pood) x 3

Tech: Dead lift, overhead squat (get up to workout weight…go for max if you are feeling it)

WOD: 21-15-9 reps of:
225 pound Deadlift (135)
135 pound Overhead squat (65)

Patty

Please not the one small change, the school will now be closed on Boxing Day, 26th December 2010. Thanks Merry Christmas everyone, have a safe and happy festive season.
Crossfit_Vancouver_Christmas_Calendar_2010.docx

Hello crew!!! Tbear and I are back from the Philippines and looking forward to seeing you all this week. The Philippine people were some of the nicest, friendliest people we have ever met in our surf travels. We have a ton of photos and stories to share with you. We are happy to be home.

Most of the time we surfed, but it did go flat for a few days where we had to get creative and design wod’s that would get us moving , but not crush our surfing the next day.

Monday’s lesson plan:

Warm up: Cloud 9 mini wod (10 squats, 10 situps, 10 pushups x 5 rounds)

Tech: 50 Weighted dumbell lunges 20 – 50lbs (depending on body weight 20 for 100lb person, 50 for 220lb)

WOD: 5 pullups, 10 push ups, 15 squats every minute on minute for 15 minutes

If you can do more: 6,11,16 score = 6

less: 4,9,14 score = 4

Patty