Blog Archive

Epic Nutrients

CrossFit Vancouver School of Fitness, Flora and Epic Nutrients present:

Nutritional Fats and Athletic Performance

Wednesday February 23rd, 8pm at CrossFit Vancouver School of Fitness

Free to all CrossFitters

We will share the straight research while debunking some popular misconceptions regarding fish and flax seed oils and also share the results we’ve experienced inside CrossFit Vancouver using these products over the past 12-months.

If you are a CrossFit Coach motivated to learn how nutrition can improve the performance of your top athletes or a CrossFit athlete looking to take your game to the next level then you’re invited to join us to learn more about the omega 3 fatty acids and their implications for performance and recovery.

Flora’s Andrew Munaweera will be on hand to explain the science and to answer your questions.

Andrew Munaweera:  For more than a decade Mr. Munaweera has been educating Naturopathic Doctors and has worked closely with the brilliant Udo Erasmus originator of the flax seed oil industry.

Special gifts to attendees courtesy of Flora.

Wednesday’s Lesson Plan:

Warm UP: 1 min Hand stand, 1 min l-sit, 1 min Active hang

Tech: Massage out fore arms and tendons. No legs rope climb, l-rope climb

WOD: 2 no leg rope climbs 50 air squats x 4 rounds

if you can’t do a rope climb sub in a progression. Ie use legs

See how far up the rope you can get in tech and try it again next week and the week after until you can get to the top

We used to do this one all the time. Your pullup max will go through the roof if you do a few of these every week.

Patty

Andrew Munaweera Bio

Andrew Munaweera has been a semi-regular crossfitter at Crossfit Vancouver for 18 months (although his coach says the semi-regular part could substantially improve). You’ll recognize him as the brown chubby guy lying on the floor wheezing away after every workout.

When not distracting others from their workouts at Crossfit Vancouver, Andrew works as a Brand Manager for one of Canada’s oldest and largest natural health companies, Flora Manufacturing & Distributing in Burnaby, BC., where he specializes in marketing omega fatty acids, probiotics, enzymes and whole food supplements.

Andrew’s worked in all sectors of the natural product industry in his 20 year career in natural medicine—from natural medical sales to pharmacy to manufacturing.

MadLab is back. This year we are having two divisions for this 6 week tournament. Game time is 7pm on Thursday nights. 3 person teams. 4 round robin weeks, semi-finals, finals.

An Elite division (those who are Crossfit Games hopefuls and or have a minimum fitness rating over 25) and an open division for the mainstream of the school.

The MadLab tournament has a long and storied history that pre dates even the Crossfit games. The camaraderie and passion take the regular class experience to a whole new level.

For those of you who do not have all of the scores to fill out a fitness rating you will need 3 scores to join (Helen, Cindy, CF Total).

There will be a sign up sheet at the school.

Giddyup!!

Tuesday’s Lesson Plan:

Warm UP: 800m run

Tech: Deadlift 3,3,3,3,3

WOD: Helen

400m run, 21 kb swings, 12 pullups x 3 rounds

Enjoy the sun

patty

Bill and I (patty) started playing around with these before Christmas and our snatch lifts went up dramatically. Bill’s snatch went from 160 to 210 lbs without hardly ever practicing the snatch. We have since had the high performance crew doing them for the past few weeks and a bunch of them recently PR’d the snatch as well.

I think the overhead squat is the ultimate tool in developing perfect biomechanics. Put a lot of volume on such a move and the results can be astounding.

For the next 5 weeks we are going to do just that. As a school we are going to be doing 10 sets of 10 reps of Overhead squat 2 x per week, usually every Monday and Thursday.

I want you to start out at a weight that won’t be too punishing to complete all the sets and reps. Increase load after each week if you can and watch yourself get stronger and more flexible than you have ever been.

Coaches and apprentices……MAKE SURE THE FORM IS CORRECT ON EVERY REP.

Monday’s lesson Plan:

Warm up: Overhead squat Warmup session with a dowel and work up to workout weight

tech: Overhead squat 10 x 10 (leader board)

WOD: 300m row, 30 burpees, 300m row

Happy Monday

Patty

Quick reminder everyone. Tomorrow is “The Drill” at 12:30 pm. This a new addition to the weekly CrossFit schedule. If you have participated in one of Giselle and Andy’s previous stretch clinics or have worked one on one with either then come down and check it out. This class is dedicated to improving flexibility through stretching and mobility exercises.

And now

Saturday

Technique: Power clean (5, 3, 2, 1, 1)

I think everyone’s shoulders and hands are pretty trashed from this week. Perhaps a slight miscalculation in programming but nonetheless it is time to pick on the cardio-vascular cardio-respiratory system a bit.

Workout: Lung Burner

800 m run
3 minutes rest
800 m row
3 minutes rest
800 m run
3 minutes rest
800 m row

and fall down! Your score is your cumulative time minus the rest. For example, if 30:22 – 9:00 = 21:22.

Sunday

Was there a workout that you really wanted to do this week, but just were not able to make it in? Well here is your chance to make it up. Take your pick from the week and have at it.

– Kermit

Stock up on some wild salmon and halibut, grass-fed bison and lamb shanks. 10% off orders of $50.00 or more. See Tbear this afternoon between 2 and 6pm. Cash only.

Time to grind it out people! Yet another classic CrossFit Girl workout, this one with a slight twist (I need to fit in some running somehow!).

Just in case you needed another reminder, Sunday is Superbowl. The 5 pm class has been rescheduled to 2 pm and the Lounge soiree starts at 3 pm. See previous post for more details. Who is your pick to win?

Workout: Running Angie

100 pull-ups
400 m run
100 push-ups
400 m run
100 sit-ups
400 m run
100 squats
400 m run

-Kermit

For quite some time Thursdays were dedicated to heavy lifting hence the moniker “Big Man Night”. Well today’s workout may seem geared towards the larger athlete but there is an element of strategy involved as well.

Technique: Coach’s choice

Workout: Tower of Power – Thruster Style

You have 1 minute to perform thrusters at each weight (see below), followed by a 2 minute rest. Points are awarded for each rep as follows:

Ladies 45lbs/Gents 65lbs – 1 point per thruster
Ladies 65lbs/Gents 95lbs – 2 points per thruster
Ladies 85lbs/Gents 135lbs – 3 points per thruster
Ladies 105lbs/Gents 155lbs – 4 points per thruster
Ladies 85lbs/Gents 135lbs – 3 points per thruster
Ladies 65lbs/Gents 95lbs – 2 points per thruster
Ladies 45lbs/Gents 65lbs – 1 point per thruster

Your score is your total number of points. Now here is where strategy comes into play. Do you go full out trying to score as many small points as possible or do you leave something in the tank for the heavy weight and go for the big points? May the best strategist win!

Since it is the Superbowl this weekend I thought I would share one of favourite commercials.

“Terry Tate Office Linebacker”

<object style=”height: 390px; width: 640px”><param name=”movie” value=”http://www.youtube.com/v/_DOm_RiklE4?version=3″><param name=”allowFullScreen” value=”true”><param name=”allowScriptAccess” value=”always”><embed src=”http://www.youtube.com/v/_DOm_RiklE4?version=3″ type=”application/x-shockwave-flash” allowfullscreen=”true” allowScriptAccess=”always” width=”640″ height=”390″></object>

I really wish this guy worked at my office sometimes. Heck I wish I had this job sometimes!

-Kermit

Tbears 5pm Sunday class moves to 2pm as SUPERBOWL starts at 3:30pm!
So come along have some fun.

$10 (proceeds go to Apprentice Personal Development fund….Eunice needs life tools) Bring interesting snacks for your friends, we will have chips and salsa.

Tasty Beverages will be on sale in the lounge!

More details to follow…..Lounge party Kicks off at 3pm

Hey everyone! Only have time for a quick post today as I am out in Chilliwack and borrowing an internet connection for my laptop which is also why it is so early (the library closes at 7). Hope everyone enjoyed “Vertigo” yesterday. Today holds with tradition as being focused on gymnastics skills.

Technique: Handstand practice, cause I just can’t get enough. Warm up against the wall for 2 sets of approximately 15 seconds before progressing to the floor with or without spotters (your choice).

Workout: Gym-nasty-ics

Performed with a partner, one person working at a time – number of Rounds in 20 minutes

2 rope climbs
4 knees to elbows
8 burpees
16 jumping air squats
32 v-sits

Note if your hands and torn to shreds from Cindy (hopefully not) you may substitute weighted ab-mat situps for the knees to elbows (25 lbs) or just make your partner do them all!

-Kermit

Check out the Warrior Dash (thanks Tee!) in Whistler on August 6th! I think there are a few CrossFitters who might be able to provide some solid competition. My first reaction was, if only there wasn’t so much running, but all the other stuff (like leaping through/over fire) looks uber cool!


Warrior Dash Whistler

Technique: Review proper technique for the Glute ham developer (GHD) sit-up. You will need it for this work out! After you have all perfected your technique if time allows work on your push press (3,3,3).

Now I would like to say that this is another original Kermit creation, but I’ve been getting some help lately from some great suggestions made by my fellow CrossFitters; this was a combined effort, but it still needs a really great name (or at least a decent one).

“Vertigo”

21, 15, 9 of

GHD sit-ups
Push-press (65lbs girls/95 lbs guys)
Box jumps (20 inch all around)
KB swings (red girls/black guys)

– Kermit

I am sure many of you have heard of author Michael Pollan. His books include “In Defense of Food” and “The Omnivore’s Dilemma”, both very worthwhile reads if anyone is wondering. Anyway, Mr. Pollan continues to write articles concerning the food industry amongst other topics, all of which can be found on the following website Michael Pollan Articles

One of his more recent articles, “36 Hour Dinner Party” was published in the New York Times Magazine (October 2010)

“HERE’S THE CONCEIT: Build a single wood fire and, over the course of 30-plus hours, use it to roast, braise, bake, simmer and grill as many different dishes as possible — for lunch, dinner, breakfast and lunch again.”

More…

Today’s workout is a classic! May I re-introduce you to Cindy (or in the case of the below video Cyndi)

Technique: Split Jerk and Push Jerk. Try the following split left, reset, push jerk, reset and split right. See what weight you are able to work up to and determine which movement is your biggest limitation.

Workout: “Cindy”

As many rounds as possible in 20 minutes of

5 pull-ups
10 push-ups
15 squats

– Kermit