Blog Archive

Cupid has been working hard to put together tomorrow’s Valentines. Here they are in all their red and pink glory:

50 plus people will be getting a Valentine from someone at CrossFit Van tomorrow. Make sure to come and hit a workout tomorrow and see if you’re one of them.

If you’re a last minute kind of person, there’s still hope: there are a few extra candies and cards that I’ll keep out next to the others, so don’t be shy – fill out a card and give a Valentine!

We all need a little love.

-Eunice

***Remember the new morning class times beginning this week. Classes will be Monday through Friday at 6am and 7am. There will also be classes Tuesday and Thursday at 8am.***

Happy Valentines Day everyone! I hope those of you who joined us for the party on Saturday night have managed a full recovery… A big thanks to Emily for organizing another great event and to all those who helped setup and cleanup the party.

Monday’s content is a bit of reading homework for you all.

The Social Animal

It’s an article about human nature, with a bit of conjecture about the things we look for in a partner and what makes us happy. As much control as we may think we have over our lives, there is so much that is governed by unconscious choice. Unconscious choice is a feeling. It is something deeply embedded in who you are, which is controlled by the connections you’ve made and experiences you’ve had in your life. One of the conjectures in the article is that happiness doesn’t come from conscious accomplishments. These accomplishments are short lived, they are over the instant they are complete. It’s why that PB is good, but never is it lasting satisfaction. It’s the journey towards those accomplishments and the personal interaction with others along the way that brings lasting happiness. I think this why our community is so fulfilling to the people that find it and embrace it. We are constantly evolving and learning, and talking with those around us, new and old, about how we are improving – what is working and what isn’t working. All these shared connections and experiences help to bring us the lasting happiness that the conscious accomplishments cannot.

So without further adieu, today’s workout:

Warmup: Coach’s choice

Tech: Clean pulls (from the floor and from a box)

Workout: “Destiny”

As many reps as possible in 5 rounds of
1 min. Hang Squat Clean (95/65 lbs)
Rest 2 min.

Post total reps to the leaderboard and thoughts about the article to the blog.

Dan and Andy

Congrats to Kermit and Dan, who were crowned the Valentine’s Day KING and QUEEN this morning:

2nd Place went to a dejected Ginger Monkey and his beloved Pinky

3rd Place went to the Icelandic Sensations, Essay and Gunner.

Lots of fun was had all around. A total of 24 couples completed the workout.

Now for tonight. The Singled Out set is up and ready and waiting to be used and abused by all the eligible singles brave enough to play for the Bachelor and Bachelorette! Doors open at 9 pm. Game starts at 10 pm.

We want everyone coming to the 11 am Valentines Day WOD, so we’re cancelling the 10 am class.

Don’t be shy if you don’t bring a date to the workout – we’ll find you one

Again, the Bachelor and Bachelorette for tomorrow night’s Green-Yellow-Red Stoplight and Singled Out Valentines Day PARTY are:

Doors open at 9 pm. Singled Out Dating Game for all those single enough and brave enough to play starts at 10 pm.

Workout:

Warm-up: Get acquainted with your partner with partner wheelbarrow racing

Tech: Warm- up WOD movements and get your bars set up

WOD: 68 – I OWE YOU ONE

(One partner working at a time. Two bars for each pairing. Complete the following between the two of you)

68 OHS (75/55 lbs.)
68 Pull ups
68 Burpees
68 KB Swings
68 Walking Lunges
68 Squats
68 Push Press (75/55 lbs)
68 SDHP (75/55 lbs)
400 metre partner carry

Post-workout kiss…

Patty’s better half: Eunice

Hey Paleo Peepers:
Below are the times for battlepaleo.com pinching over the next week! Please check the board at the school for the day of your pinch and let Tbear or Dash know if there are any constraints like a valentines party or Blewitt’s birthday to work around!! After everyone in your group is pinched, we will send out an email with the TOP 5/or half in each flight who move on to the payoffs, I mean playoffs.
Friday: 6 – 6:20,_____Sunday: 6pm – 7pm_____Monday: 7pm
Tuesday: 12pm – 1pm_____Wednesday: 4pm and 7pm – 8pm
tbearthepaleobear

Our bachelor and bachelorette have been chosen!

Scroll for a quick teaser…

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11 am tomorrow – Valentine’s Day workout. Come even if you’re scared to ask someone to be your partner or if you haven’t been asked. We’ll pair singles up the morning of the workout.

9 pm tomorrow – Valentine’s Day Party starts. We’ll aim to kick off the Singled Out Dating Game by 10 pm. Wouldn’t you like to get a piece of this?

Then on the REAL Valentines Day (Monday, the 14th), we’ll be passing out Chocolate Valentines to their deserving recipients. Fill out a ballot at the school to give a Valentine.

Now for the moment you’ve been waiting for……

Our bachelor:

Our bachelorette:

See you tomorrow.

***Effective Monday February 14th, morning class times Monday through Friday will be 6am and 7am. On Tuesday and Thursday there will also be an 8am class***

Andy

Our very own Michelle Miguez is performing on Friday night!! (Pussy cat on the far left)

The Taboo Revue is a bi-monthly showcase featuring members of the award winning Screaming Chicken Theatrical Society. On the second and fourth Friday of every month the Chickens will present selections of singing, dancing, variety, comedy and striptease acts crafted together to create a fantastically fun show.

Time: Friday, February 11 · 8:00pm – 11:30pm
Location: The Wise Club
1882 Adanac St. (Just off Commercial Drive)
Vancouver, BC

Tickets $20 at the door or $17+sc in advance from here
Licenced Venue/19+ Doors 8pm, Show 9pm
Seating by general admission (arrive early for the best seats)
For more info visit: melodymangler.com

Does exercise make you drink more alcohol?

I read this and thought…….. maybe I do drink more than 5 years ago?

I know I definitely workout to counter the effects of the weekend.

Maybe Crossfitters like to go hard at everything they do????

I know many who drink more as they grow older….or is it just the alcoholics as the disease progresses?

Well I definitely don’t drink as much as I did in college, but I then again I don’t get laid as much either. So maybe that one can be chalked up to youthful vigour and stupidity?

Although I am still pretty stupid.

Do you drink more or less since you started at CF Van??

Friday Lesson Plan:

Warm up & tech: Glute ham sit ups, back extensions, Glute Ham raises

get 20-30 of each

WOD:

The Hawk (partner style)

400m run max pushups , Pushups in 20 min

One partner runs and does max pushups, then the other goes

I have had some late bookings for testing so I am going to extend testing until the end of the week, but that’s it! Sat Feb 12th at 12:00PM initial testing will close and the competition begins. On Sunday I will send out training guidelines to all the participants.

I would also like to answer the two of the most common questions I have received about VO2max and what it means to Crossfit athletes because these two questions can be confused with each other.

Q: Does having a high VO2max guarantee you are going to be an awesome Crossfit athlete?
A: Hell no, there are lots of additional skills required to round out an athlete.

Q: Will training your VO2max make you a better Crossfit athlete?
A: Hell Yes!

Think of your heart like a fuel pump feeding an engine. Your heart is not driving your intensity level. It is responding to demands the rest of your body places on it. Your heart does not care what type of activity you are doing, like Crossfit, rowing, running, cycling, or sex! Yes, training your VO2max will make you a better lover as well. If your muscles place an order for oxygen, your heart responds to deliver.
So what does monitoring your heart rate have to do with Crossfit, and why is knowing your VO2max heart rate such a powerful tool?

The intensity required to actually exceed your VO2max Heart Rate is very high and short lived as a result. In Crossfit terms, think 20 wall balls at the maximum weight you can finish without stopping, or Fight Gone Bad. Look at your performance on your first set of F.G.B. first set versus your third set. Yet if you can hold your intensity level just below your VO2max threshold, you can greatly extend your training interval without needing a rest, shorten the time you need to recover before you start your next interval, and increase the number of intervals can perform before complete failure.

For example, let’s modify Fight Gone Bad into something that is more VO2max training specific.

1. Take your last FGB, and when you setup knock 30% off your barbell, wall ball weights, and the same for your average calories rowed.
2. Put a 90 second rest between each exercise set, or if you have taken the VO2max challenge and have the test results, monitor your heart rate until it drops to the bottom of your “Threshold” HR (see the chart at the top of the post 159bpm).

What’s cool about VO2max training is that it is quantifiable. You can test to determine how to train in the zone and then get out and nail that zone knowing you are getting your money’s worth every time. I have heard people talking about not being ‘aerobic athletes'; we are ALL aerobic athletes! The moment our muscles are depleted of stored energy and need more we become aerobic athletes. Every time you start panting for breath you are performing an aerobic exercise! What do you think all that breathing is doing? The better your body is at delivering that precious O2 to your muscles to create the power that moves you, the better an athlete you become!

Next post I’ll talk about all the different ways to target your VO2max and most importantly, how to breathe!

The Garmin Deal: 40% Off!

After chasing all the manufacturers looking for the right heart rate monitor, Garmin was my first choice and also nice enough to offer us a group deal. The ForeRunner 60, the perfect tool for the Crossfit crew. It has everything you need to get the job done with none of the extra crap you will never use. Best of all, it lets you store and download your efforts so we can review your progress. If you want to add some extra toys to track running distance or cycling you can buy those later.

Here is what it looks like:

If you are interested in getting in on the deal ($125.00 + HST), send me an email or leave me a note in the office. I will put the order in on Feb 14th.

Anthony (No Tone): [email protected]

Thursday’s WOD:

Warm-up: OHS with a stick

Tech: 10 x 10 OHS

Workout:

75 Shoulder Press (95/55 lbs) – Every time you put the bar down, complete 10 knees to elbows

Patty – Go Canucks Go!