Blog Archive

Congratulations to all those who participated in this challenge! Thank you for waiting and being your patient selves while Dash and I were in kiwiland.
You all did great, because we had the best overall results we have ever seen for 6 weeks!!! I’ll talk more about our zone paleo macro-nutrient recipe and tweaking it for yourselves in future weeks.

We are going to host a party next week to celebrate the success of everyone, announce the next one, and to give out the prizes!!!! & If I find where I hid the cash we may hand that out as well.

More details soon but book off Friday April 8th. 6pm Paleo BBQ rain or shine.

Please comment – it’s great for both of us, as well as super interesting for everyone to read! Especially the new comers!

1. What’s the most challenging things (be it food, booze working out…….)
2. The easiest thing!
3. How bad have you fallen off the rails since the final pinch day??? (DASH = BAD!!!!!!!!)
4. How to make the next Challenge even better? Bigger groups? Keep Tbear out of the competition. Longer vs shorter?

Tbear and Dash

The Results are:
1st $200 group of 9 Competitors
First Place Lisa Blewett (36.6%) – wins over a G-boy of cash
2. Dashie (34.7%) – gets back her entry fee of Tbears $200.00 (we split it people)
3. Chubey (26.4%) – 6th pick of prizes
4. BK (26.3%) – 7th pick of prizes
5. Tbear (18.7%)

$100 Group of 10
1. Meriav (37.1%) – $500 Cash
2. Cam (34.2%) – $100 entry fee back in his pocket
3. Fleur (32.9%) – 1st pick of prizes
4. Jill (23.65%) – 9th pick ofprizes
5. Ronja (23.61%) – 10th pick of prizes

$100 Group of 13
1. Dean (35.5%) – $680 Cash
2. Shaaq (31.3%) – $100 Cash
3. Mel (29.5%) – 2nd pick of prizes
4. Kayla (29.4%) – 3rd pick of prizes
5. Snoball (28.3%) – 4th pick of prizes
6. Shazaam (25.6%) – 8th pick of prizes
7. Smokey (21.9%) – 11th pick

$70 Group of 8
1. Jeff (31.6%) – $250bucks
2. Kathryn (27.9%) – $70 entry
3. Jess (26.7%) – 5th pick of prizes
4. Heather (21%) – 12th pick
5. Jenny (15%) -14th pick

$200 Group of Four
1. Fred (31.9%) – $400Cash
2. Jules (21.2%) – $200Cash
3. Kevin (17.8%) – 13th Pick of prizes
4. Evan (14.3%) – the choice of picked over prizes

It’s an early april fools attempt

Once again, the theory is: Relationships where one person CrossFits and the other one doesn’t will eventually fail (most likely sooner rather than later). In short, CrossFitters are more successful in love when they hop on another CrossFitter.

The comments from the first post about this were entirely affirmative. Although a great theory, there has to be an exception out there. Does anyone in this community have a relationship that’s going strong with someone who isn’t a member of the community?

In the meantime, adding fuel to the theory, here’s another great example of a beautiful CrossFit couple: Marco and Carly.

Long-time CrossFitter Marco Citton met Carly outside of CF Van, dated her for a bit, and soon brought her into the community. They’ve been together for almost a year and a half. The love this couple radiates every time I see them working out together gives me hope

Carly says: “Like most people, we are so busy during the week that even though we live together, sometimes we don’t get to catch up. Going to CrossFit together gives us an opportunity to ignore the daily chores, TV shows, etc and just live in the moment for an hour.”.

Marco says: “I love Carly’s fierce determination. When I first brought her in, I didn’t know what to expect or how she would react. But she’s a warrior; she took to it right away without hesitation. She blows me away every time I see her in here. I love that.”

Friday’s WOD:

Warm-up: Tabata Pull-Ups

Tech: Warm-up barbell turkish get-up

WOD: 1 Rep Maxes

-Turkish Get-up (work your way up to a one rep. barbell max)
-Back Squat (1, 1, 1, 1, 1)

Post the sum of your two heaviest loads to leaderboard

Eunice and Bill

The executive program is on all weekend at the school, so classes are altered.

As opposed to what yesterday’s post said about the time changes, they’ve changed again.

Saturday: One class. 9 am! (Coach Kermit, take note)
Sunday: One class: 10 am! (Coach Lumber, take note)

Love

Eunice

The MadLab Semi Finals kicks off Thursday at 7 pm! Only four teams remain.

Also, this weekend we are hosting our first executive program weekend, so classes are slightly different:

-There is only one class this Saturday at noon
-Sunday morning’s class is at 11 instead of 10:30 am

You show up everyday and work your ass off, but do you really know what goes on behind the scenes at CrossFit Van? Do you know the whole story about how we transformed ourselves from being the first CrossFit Affiliate in Canada to a registered vocational school of fitness?

Turns out, there’s a method behind the madness!

Indeed, we have lofty goals to professionalize the fitness industry, and each of you is helping us play a role in getting there.

Our school’s story was featured in the CrossFit Journal today.

http://journal.crossfit.com/

For those of you who don’t have a subscription, you can read the story here:

school_of_fitness_part_2.pdf

Thursday’s Workout: Games Open Workout Week #2

If you’re submitting your score for the team, do it before Sunday at 5 pm!

Tech: Deadlift (3, 3, 3, 3, 3)

Workout: (Check out the Games site for more details on standards)

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs /100 lbs)
12 Push-ups
15 Box jumps (24/20″)

Eunice and Billbo

Want to learn how to run a financially successful Crossfit Affiliate or become a great Crossfit coach in the real world?

Check out our Executive Diploma Program. We take all our knowledge, systems and experience we have learned from the past 6 years and pack into a hands on 3 day diploma program.

You will observe and train real clients. No simulated scenarios.

Learn about:

The Professionalization of the fitness trainer
CrossFit Vancouver`s business model
The evolution of CrossFit affiliates
Four common phases CrossFit affiliates go through
Solutions to common mistakes CrossFit affiliates make
Systems and tools to run a successful Crossfit Affiliate

April 2nd-April 4th, 2011.

Saturday, April 2nd: 10 am- 5 pm
Sunday, April 3rd: 10 am- 5 pm
Monday, April 4th: 10 am-5 pm

Total Cost: $1,500.00 for the three days

Once upon a time, Charlie Palmer slept in until 2 pm, strolled into CrossFit at 4 or 5 pm, coached for a few hours, went home, smoked a joint and called it a day.

His reputation precedes him.

But his reputation is now a fallacy.

For the last 6 months, Charlie Palmer has been arriving at CrossFit at Charlie Palmer’s newfound crack of dawn (9 or 10 am) and working out with his buddy Fred.

The proof is in the scale…and in this picture. Here’s a sweaty post-workout Palmer this morning!

Keep up the hard work.

Wednesday’s WOD:

Warm-up:

3 rounds (do each round faster than the previous):

10 Burpees
15 GH Sit-ups
20 Box Jumps
25 Squats

Tech:

L-Transition on a muscle up:

Bilbo Baggins explains the L-transition in this video. Try both of these:

WOD: Nate’s female friend Nat:

Rounds in 15 minutes:

3 Muscle Ups (progression is 3 pull ups, 3 dips)
6 HSPU
9 KB Swings (Black/Red)

In my year and a half of a coaching, I’ve noticed a trend between CrossFit and romantic relationships.

There are two options for people in relationships who begin CrossFit:

1. He or she starts CrossFitting, gets into it, but doesn’t bring his/her significant other into the fold. When one person is CrossFitting and the other is not, more often than not their relationship ends within 2-4 months. Usually, they tell you later (or sooner) that they were in a painfully shitty situation to begin with, so the relationship ending tends to be a welcome blessing. My theory is CrossFit helps clear your mind and gives you the strength to say F you to unhealthy situations.

2. He or she brings significant other into CrossFit, they become a part of the community together, and their relationship starts to flourish, (think Lumber and Bradleah and Derek and Wendy) and so does their performance.

A third option, of course, is to meet at CrossFit Vancouver. There are plenty of homebred couples kicking around the school, who seem to be going strong (think T-Bear and Dash, Pup and Rosita).

At the end of the day, everyone wins!

So Eunice’s theory: Bring your significant other into the school ASAP, or you might be saying goodbye to a relationship that’s probably shitty to begin with!

In light of this, let’s meet the long, lean pairing of Matt and Heather.

If I remember correctly, Matt, a seasoned CrossFitter, brought Heather to the Andy Nutts Day last summer for her first CrossFit workout. I asked him after how she liked it, and he said, “She hated it. We almost broke up over the Andy Nutts Day.”

“I hated CrossFit, and I hated Matt that day. I walked like an old lady for a week. I couldn’t lift a beer to my mouth because my arms were so dead after the workout,” remembers Heather.

Lo and behold, after countless boring spin classes at Steve Nash with zero results, Heather came around and now she’s a devoted member who is getting better all the time. “I knew I would achieve results if I joined CF Van,” said Heather.

What they love most about each other:

Heather: “I think I love that we’re both impossibly stubborn, hyper competitive people but somehow we meet in the middle and it just works. He’s also huge.”

Matt: “Her ass.”

Tuesday’s Workout: Nancy – Time to see if 6 weeks of OHS is paying off!

Tech: 1 rep. max overhead squat

WOD: Nancy

5 Rounds of:

400 metre run
15 OHS (95/65 lbs.)

Eunice and Bill

They have arrived…

Hang in there. The men’s washroom will be ready to use by Tuesday and the women’s revamp follows shortly!

Monday’s Workout:

Warm-up:

2 Rounds:

200 metre run
15 Goblet Squats (with a kettlebell)
15 KB Swings

Tech: 3 rep. max squat clean (touch and go)

WOD:

7 minutes on the clock:

Run 800 metres
Squat Clean (Do as many squat cleans as you can with the remainder of the 7 minutes) (135/95 lbs).

Post your squat clean number to the leaderboard

Eunice

Damian Murray

You may know him as a big guy who can throw around big loads but did you know his physical work capacity is matched by his intellectual work capacity?

Ever heard of Evolutionary Psychology? I hadn’t. But when I asked him what it was I was treated to a very intriguing and thought-provoking conversation.

Ever wonder how pathogens influence cultures? Why my Rabbi is bound by strict kosher laws while my viking-descended kin are free to eat pretty much anything they choose? Check out Damian’s research papers online:

https://circle.ubc.ca/bitstream/handle/2429/12355/ubc_2009_fall_murray_damian.pdf?sequence=1

Saturday:

Tech: Squat Cleans

And a little extra love to Lumber and Pinky, congratulations to CFV’s fittest couple!

It has come to my attention that some people are still confused how submitting scores to the Games site works.

Eunice