Blog Archive

Fellow CrossFitter Sean “Hip Wide” Kravetsky has a new TV show worth watching. Check it out:

The Big Picture – EP1. Losing My Religion from Gabriel Forezli on Vimeo.

The Big Picture – EP1. Losing My Religion from Gabriel Forezli on Vimeo.

Warm Up: Burgener Warm Up

Tech: Power Snatch

WOD: Power Snatch Interval
max reps
135/75 lb Power Snatch
3 min work 3 min rest
x 3 rounds

Eunice’s CrossFit Women and Dating Documentary on the CrossFit Journal (starts at 32 minutes).

http://journal.crossfit.com/2011/03/crossfit-radio-episode-164.tpl#featureArticleTitle

Do you CrossFit Vancouverites recognize any of these voices???

And, Canada West Preview Video on the Games site. You’ll DEFINITELY recognize some of these people…

http://games.crossfit.com/features/videos

Yes Thursday is usually a lifting day with team WODs showing up on Wednesdays or Fridays but this week we shake it up a bit.

Today’s Workout:Team Torment
With only one partner working at a time:
2 mile run (8x400m or 4x800m relay)
100 KB Swings
100 Med Ball Sit Ups (14/8)
100 box jumps
3200m Row

Mondays and Thursdays since January I’ve been moonlighting at Dynamic MMA in Richmond to help them get their CrossFit program running. We have had a great response and their pro and amateur fighters have a great work ethic and are mentally and physically tough. One of their coaches will soon get certified and they will apply to become an official CF affiliate and I’ll be able to get my evenings back.

Don’t get me wrong, they are great folks and a great vibe and one of the few REAL MMA gyms around but I’m a morning guy and a family man. All the same, I’m happy to help them get started and wish them great success. If you’re interested in top notch BJJ, Muay Thai Kickboxing or MMA tell them you’re from CFV and Corey sent you and they’ll give you a warm welcome. Meet some of the characters:

My handstand goal is to hold a freestanding handstand long enough to say: “Hey, look at me everyone, I’m holding a free standing handstand!”

So far I can get to: “Hey lo-“.

So you can bet we’ll be practicing handstands with some coaching tips courtesy of Odd Socks:

Tech: Handstand
Take time to review all 3 WOD Movements and their Progressions

WOD: 3 Evils
3 Rounds:
3 muscle ups
6 hspu
12 alternating pistols

Today’s triplet has a weakness to foil almost everyone. My personal nemesis is the pistol.

Personally I’m enjoying the rolling pistols because a) I can do them b) they leave my legs wrecked afterwards so I know they’re working something.

If you’re not ready for rolling pistols then try pistols to a box. See the video below:

Mr. Joshua it’s been awhile. I’ve certainly missed you.

Today’s Tech: Deadlift
3-3-2-2-1-1

Today’s WOD: Mr. Joshua
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250/175 pound Deadlift, 15 reps

A father has the right to brag from time to time. My son started studying the knightly arts at sword school in January and he really loves it. He is one of the newer kids at the school and as you’ll see in a moment, the smallest. I like to joke that it’s about time he picked up a trade.

On Friday night he participated in his first tournament and I was so proud I just had to share the footage. Maybe his years at my Judo club and doing WOD’s at CFV with his parents have contributed to his athleticism. Or maybe he’s just found his calling.

Week 6 of Over Head Squats.

We have seen some amazing improvements! Keep it up. Try a bit more load than last week.

I should have fact checked before making this video Shutterbug says she actually weighs 105lbs and did her heaviest 10×10 at 75lbs. Maybe this week she’ll do 85lbs!

Tech: 10×10 OHS

WOD: Belching Fran
21-15-9
Thrusters (65/95)
Burpees

Happy Monday,
Lunger
aka: Meadowlark, aka: Meadow X, aka: River Dance

You MUST submit your score on the Games site by Sunday at 5 pm!

You submit, then we can validate.

Love,
Eunice

A little something I found…
Power-to-weight ratio (or specific power or power-to-mass ratio) is a calculation commonly applied to engines and mobile power sources to enable the comparison of one unit or design to another. Power-to-weight ratio is a measurement of actual performance of any engine or power sources. It is also used as a measurement of performance of a vehicle as a whole, with the engine’s power output being divided by the weight (or mass) of the vehicle, to give a metric that is independent of the vehicle’s size. Power-to-weight is often quoted by manufacturers at the peak value, but the actual value may vary in use and variations will affect performance.
In summary…Put your hammer down and power through today’s WOD

Warmup:
50 K-B-S (Black/Red)

Tech: hip mobility

Workout:Kelly
5 rounds of:
400m run
30 boxjump (24/20″)
30 wallballs (20/14lbs)

Sundays Workout:The CrossFit Games Open Qualifier

10 min AMRAP of:
30 Double-unders
15 Power snatch (75/55lbs)
This is the best that I watched in my life. Your workout reminds me of a book known athlete “Training of Dinosaurs”. Pity the spine does not allow intensive practice. While recovering. You want to give in this noble cause. When in Canada I will be sure I shall come to see.
Best regards Спайс Омск

A word from Eunice:

Good job so far – we have had lots of people get through the Games workout more than respectably. I don’t envy you all at the moment – it looks painful!

If you haven’t done the double under/snatch WOD yet, come out on Sunday and get it done. Or if you’re not happy with your score and want to redo it before you submit your score, Sunday is a great opportunity to go head to head with others.

I’ll be coaching the 10:30 class Sunday. I don’t want to interrupt the regular class, so come do it after the class at 11:30 am. SCORE MUST BE SUBMITTED BY 5 PM Sunday evening!

Then submit your score on http://www.games.crossfit.com. I’ll need to validate it before you’ll be able to see your time on the leaderboard on .com

Any other questions?

Eunice

If you have not done Paddy’s cure that is the workout, if you were in yesterday morning and you’ve completed it you are moving on to box squats ( 10 x 10 )

warm up: 1 mile run

tech: deadlift
(1,1,1,1,1,1,1,1,1,1)

workout: Paddy’s Cure
Amrap in 12 minutes
1 rope climb
3 deadlift (275/205lbs)
15 pushup
21 double unders