Blog Archive

In July 2009 I wandered into 1340 East 3rd and my Crossfit adventure began.
At that time I was the only Irish person in CFV but, now I am proud to
share with you that there has been a 500% increase in the Irish population
in the school!!!

We have gone from 1 too 5 in under 18 months and to my knowledge are the
biggest minority attending the school.

That in itself is an example of how the Irish have travelled to every corner
of the world and integrated into every level of society.

Over 50 million people world wide claim to be of Irish decent. Irish people
have built cities all over the world, are successful in Hollywood, in music,
in commerce ( up until recently) and in sport.

Not bad for a country of 4.5 million people that’s about the same size (or
smaller) than Vancouver Island!

My life has been changed forever since I moved to Canada 2 years ago. In
that time I’ve made fantastic friends who have welcomed me into their homes
and their country.

This is my opportunity to tell you a little bit about mine.

This had been planned to be a 7 day posting schedule but I got cut to 1 day.
Maybe next year.

La feile Padraig Shona duit!

Go raibh mile mhaith agat!

Slan go foil a Chairde!

Peadar O’Suilleabhain (Peter O’Sullivan) aka Big Baby

Today’s lesson Plan

Warm up: 50 Deadlift 185/115

Tech: Power Snatch……go up to 80% (It will make 75lbs seem like a dowel)

Games WOD #1

Rounds in 10 minutes

30 DU, 15 Snatch (75/55)

Now let the URL and Wikipedia linking begin!!

Story of St Patrick *NOTE!!!!!!!!!!!! St Paddy’s Day NOT St Patty’s Day.

*http://en.wikipedia.org/wiki/Saint_Patrick*

Ireland

*http://en.wikipedia.org/wiki/Ireland

Irish Sports

*http://en.wikipedia.org/wiki/Sport_in_Ireland*

*http://www.youtube.com/watch?v=AM-kB1e96CA*

*http://www.youtube.com/watch?v=JDwXzyZtKp0*

Irish History

*http://en.wikipedia.org/wiki/History_of_Ireland*

*http://www.irelandseye.com/aarticles/history/events/index.shtm*

Irish Music

*http://en.wikipedia.org/wiki/Music_of_Ireland*

*http://www.youtube.com/watch?v=EuafmLvoJow*

*http://www.youtube.com/watch?v=CBRQM0vErH8&feature=fvwrel*

*http://www.youtube.com/watch?v=EuafmLvoJow&feature=list_related&playnext=1&list=MLGxdCwVVULXdWQB_dyWq4G867miIcwqcU*

*http://www.youtube.com/results?search_query=U2&aq=f*

Irish Traditions

*http://www.yourirish.com/traditions/*

Famous Irish People

*http://en.wikipedia.org/wiki/List_of_Irish_people*

Ireland is an ancient country with a long and proud history. A short post
like this can’t even attempt to do it justice. If anyone would like to know
more feel free to ask me!!

I would also like to take this opportunity to give a big shout out to
someone who is flying the Crossfit flag back in Ireland – Michael Price – if
you can you should check out his site
http://www.crossfitdublin.

Well that about wraps it up. No doubt, actually, I hope and expect all of
you will be celebrating Irish style tonight and over the weekend,

When you do, I would like to leave you with a brief snap shot of my
adolescent life on the mean streets of the Dublin suburb of
Skerries

Yesterday we lost someone I really used to identify with as a 13 year old.

RIP Nate Dogg . Pour some suds out
tonight. RIP home boy.

http://www.youtube.com/watch?v=1plPyJdXKIY

As you may have predicted, today’s workout will be focused on gymnastics. Your skill level will be determined by your strength to body weight ratio, not to mention flexibility, balance, accuracy and other general physical skills! Today is a good day for you to forget about the clock and focus on movement. I feel that sometimes with intensity of the workout the skill development is lost because we lose the ability to keep our legs straight in that perfect L-sit position and that defeats the purpose of perfect practice! On that note, the work is based on your own integrity. Below I have posted a video from CrossFit Paradiso that demonstrates some good progressions for this workout.

Warm up: 4 rounds
30 sec’s max HSPU
30 sec’s rest.
( dumbell seated shoulder press)

Tech: Back Levers

Workout: L-Pull ups / Pistols (alternating legs)
10 L-pull ups and 2 Pistols
9 L-pull ups and 4 Pistols
8 L-pull ups and 6 Pistols
7 L-pull ups and 8 Pistols
6 L-pull ups and 10 Pistols
5 L-pull ups and 12 Pistols
4 L-pull ups and 14 Pistols
3 L-pull ups and 16 Pistols
2 L-pull ups and 18 Pistols
1 L-pull ups and 20 Pistols

Charlie

For more information please contact Andy, or Giselle

First I would like to thank everyone for their patience. Its been a bit dusty around the school these days as we improve our facility. The contractors are working hard to get things back to normal for us as soon as possible. The bright side, it looks like we are going to have a lot more wall space and an epic change/bathroom too.
I don’t recall ever doing this workout at this location, so I figure its time we throw this old girl down!

Here’s a cool clean & jerk vid for some inspiration ladies.

Warm up: tabata double unders + 24 Turkish get ups (30/45lbs)

Tech: Clean & Jerk
(max if yer feelin it!)

Work out: “Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to leader board

CFP

This is week # 6 into our journey of focusing on one of the key movements that develop core control, midline stability and balance. A lot of power and flexibility occurring in the 8pm!!.

Warm up/Tech O-H-S (10 x 10)
“The overhead squat is a demanding, but rewarding, whole-body exercise. It builds strength and flexibility in the shoulders and core, especially the lower back, as well as the legs. It improves balance and coordination. In Dan John’s words, it “makes the body one piece”.

workout: 15-9-6
PowerSnatch(95/65lbs)
Burpee pullups (flop)

CFP

Saturday

Technique: Split jerk (5, 3, 2, 1, 1)

Well, I bet everyone thought they had escaped a running workout this week. Not so! Today is a partner workout with running!

Workout: “Tag you’re it!”

100 lengths of the gym or – tag team style (i.e. Partner A runs one lap = 2 lengths and tags Partner B who then runs one lap etc.)
100 pushups
100 pullups
60 ground to overhead ala Grace (85lbs/135lbs)

So, the shuttle run portion of the workout must be performed as specified. The remainder of the exercises must be performed in the specified order, however there is only one partner working at a time and the repetitions may be broken up as your team sees fit. Coaches make sure the athletes have their bars ready to go, but placed just off to the side. The first part of the workout may take the whole gym. No leaderboard for today. You are working for your team!

Sunday

Sunday is your chance to make up either Elizabeth or CrossFit Total if you happened to have missed either of these. If you missed both well then I guess you get your pick. If you did both then the following workout is for you:

Workout: CrossFit Total, Elizabeth or Navy Seal

For CF Total see Thurday’s post, for Elizabeth refer to Tuesday.

Navy Seal

1000 m row
50 thrusters (35 lbs/45 lbs)
30 pullups

Hope everyone has a good weekend!

-Kermit

Next week, the 2011 CrossFit Games Season and the ROAD TO CALIFORNIA Begins!

Let’s take this shit down, bitches!

The way the format goes this year, it will let many more athletes contribute.

You can join our team as an ATHLETE or a FAN!

Here’s how it works:

Starting next week, for six weeks, one workout will be announced each week. You will have one week to complete and submit a score each week. At the end of the six weeks, the top 30 teams in Canada West will qualify to compete for one of the 3 team spots at the CrossFit Games in California this July. Only 30 teams in the world will qualify to the Games this year, and we want to be one of them.

How great would it be if we had 30 people play small roles to help us get to the BIG DANCE!? Huge pride. We were the top Canadian Team at the Games last year, and we can definitely do it again.

Our team at Regionals (when we make it there) will consist of 3 men and 3 women (who we will chose at a later date), but during this open tryout, we can have as many people on our team as we like. In fact, the more the better. Your top three men and women’s scores will contribute each week, and the deeper we are, the more options we’ll have. This means if one week the workout is a Big Man’s workout, we might count Lumber, Andy and Pete’s scores, but the following week, it might be a handstand push-up WOD, and Bill’s, Poker’s, and Vince’s scores might go toward the team.

What you have to do:

Go to: http://games.crossfit.com

Register as an individual athlete (cost is $10). Then go to JOIN TEAM and join CrossFit Vancouver. A request will then be sent to me to approve your request to join our team. Easy as that!

As for the workouts, we’re going to program them into our regular Thursday programming, so you can come compete on Thursdays for the next six weeks, or on Sundays – details to follow about the Sunday option.

Please register this weekend, so we can reassess on Monday and see how many member we have.

Much love,

Eunice

Yes it’s Friday and anyone who knows anything about my week of programming knows that Friday = Grinder! I was debating whether to create something wholly new or go with a classic. I started looking through various different grinder workouts for some inspiration and then it hit me…

“Chuck Norris aka Filthy 50 aka Santa Cruz 500″

For technique review the movement standards for the workout. Now onto business.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (grey/red)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45 lbs/35 lbs)
50 Back extensions
50 Wall ball shots (20 lbs/12 lbs)
50 Burpees
50 Double unders

Go get it done!

– Kermit

The traditional Big Man Night! Sorry HPC Crew but if you want to do this one you’ll have to make it up on the weekend. It’s time once again to test your power-lifting prowess with…

CrossFit Total

Arnold doing the deadlift!

Max 1 rep Back Squat,
Max 1 rep Shoulder Press,
Max 1 rep Deadlift.

Score is sum of 3 lifts. Now a couple of housekeeping rules. You have one hour, that is 60 minutes, to complete this workout plus a warm-up of the coach’s choice (try to give everyone at least 45 minutes of lifting time, 15 minutes per movement). If you finish before 60 minutes are up I suggest taking the opportunity to stretch. Warm up each movement. You then have 3 attempts for each movement; these attempts must be declared beforehand. For example, if I declared my first back squat at 175 lbs, second at 185 lbs and third at 190 lbs I cannot then try 195 lbs and scratch my first declared lift. There is an element of strategy involved and knowing your own limitations. Other than that have fun with this one!

– Kermit