Blog Archive

Today’s Skill/Strength Element:

Find a heavy single for the following
Weighted Pistol (left and right leg)
Weighted Ring Dip
Weighted Pull Up

Today’s Workout:

4 Clapping Pull Ups
6 Clapping Push Ups
8 Broad Jumps (5ft/6ft)

Rounds in 12 minutes

Andy

Looking to improve your cardiorespiratory endurance?  Want to learn to run right or run better?  Maybe looking for a way to train for the same running or endurance event with less of a time commitment?

Come spend a weekend with a head coach from Crossfit Endurance and learn about how to layer your sport specific training over a strength and conditioning program.  Learn how to train smart, stay healthy and get faster! October 1-2, 2011 at Crossfit Vancouver.

Register Here

Sergey Litvinov

Today’s Skill/Tech Element:

After a very thorough dynamic hip, knee, ankle and ball of foot warmup, coaches run your athletes through some sprint specific drills

Today’s Workout:

A Litvinov (and Dan John ) inspired WOD

5 Thrusters (95/65lbs)
50m Sprint
Rest approx. 3 min

Time each round. Add all six rounds for total (leave in seconds).
Example 11.1+11.1+11.1+11.1+11.1+11.1=66.6 seconds

Short maximum output efforts lasting between 10-20 seconds is something we haven’t seen in a while.
Coaches make sure athletes have a good warm up, and arrange them so they don’t have to step over the bar to sprint.

Andy

Make sure you’re fully adapted and recovered before showing up to your next CrossFit workout. How? Get plenty of rest, eat Paleo and strategically supplement with MightyOmega fish oil.

MightyOmega is the optimal omega-3 supplement for CrossFit athletes.

To find out why, check out the post Maximum Adaption Through Maximum Recovery by our very own Andrew ‘Snake Oil’ Munaweera!

Why CrossFit Coaches Love MightyOmega

Why CrossFitters Love MightyOmega

Check out the Epic Nutrients website for more information on MightyOmega!

MightyOmega – Gets You To Your Next Workout Faster

Note: there is only one Victoria Day group class scheduled @ 11am. Make it in if you can. Its a goodie.

Today’s Workout:

In teams of two, one member working at a time complete as any reps as possible:

2 minutes of WallBalls (12/14/20lbs)
2 minutes of Sumo Deadlift High Pulls (55/75lbs)
2 minutes of Box Jumps (20″)
2 minutes of Push Press (55/75lbs)
2 minutes of Rowing (for Cal)
2 minutes of Rest

4 rounds

Coach, when possible, team up a morning athlete (6,7,8,or 11am) with an evening athlete (4,5,6,7, or 8pm).
Teams are responsible of their own rep count.
Just in case it was missed, this workout is four rounds. You’re welcome.

Andy

The Canada West Regional competition is next weekend (May 27th-29th) at UBC’s Doug Mitchell Thunderbirds Sports Center. The competition starts Friday morning and goes until Sunday evening. We will keep you posted about exact workout times as they become available. It’s going to be a super tough competition this year as only two teams in all of Western Canada will earn a berth to the CrossFit Games in California this summer.

Thank you to everyone at CF Van who took part in the Open competition. It was great having so many people submit scores for the team. You all played a role in getting us to where we are. We have a legitimate chance of qualifying our team, but it’s always nice to have people there cheering you on as you compete!

And now, a ‘Meet the team’ preview video:

I don’t know how to explain it any better than this…..so call me fucking crazy.

I talk to the universe and I get what I ask for. The ginger crotch does not believe me.

Guess the dreams at ballard power are a little smaller these days.

Read here to see what a cripple man in a chair has to say

Post your beliefs to comments

Saturday”s Lesson Plan

Santa Cruz 500 aka Chuck norris aka nifty 50

Sunday

Make up day

Have a great weekend Bitches

Patty….loves ya

Our strongest Men and Women: Tim Warthog B and Natalie the Great

Not sure of Nat’s numbers (Damn crazy morning people) but Timmy B squatted 385lbs for 3 reps….and had more. Impressive

Congratulations guys, wear the shirts with pride.

Friday’s Lesson Plan

Warm up. 5 pullups, 10 pushups, 15 squats x 5

Tech: Handstand Pushups, KB swings

WOD: Pressing Helen

400m run
21 KB swings
12 HSPU

x 3 rounds

Patty

So we have decided to let you all in on a not so well known secret and make it a dedicated program.

Some of our best students often come ask their coaches and apprentices for extra help. Sometimes it is a quick conversation before, during or after class. Sometimes they want more. “Tbear can we schedule a 1 on 1 to work on my snatch” someone will ask.

What we have found is this: Those people who get that extra 1 on 1 time get better results. They eat better, move better, come more often, and last longer at Crossfit. In short they get more of what works for them.

These results made us look long and hard at what we provide for $179 a month tuition for an unlimited class schedule. It begs a philosophical question; what do you all (y’all to my southern brothers) get for your hard earned cash?

I’ll start here. I see companies giving away 8 “CF intro” sessions for $29. That comes to $3.63 per session. I might give my heart for the first one, but after a while for $3.63 I might throw a kettlebell in a field and say “here ya go” and go for a coffee.

I’ll book end it here: T bear limits himself to 20 clients and only 20 clients. He spends every bit of energy, knowledge and time on them only. Cost for that is $1,500 per month. He might be happy doing that and he could probably eventually find those specific 20 people.

However that is not what we are up to in life, we want to affect as many people as we can, so we can make a difference in the world. 20 people is not a difference, it is a life of luxury.

So we have drawn our line. For $179 a month you get classes, taught by a world class coach and his/her apprentices (all of which are better than 90% of what you would run into in the fitness world). A website that informs, programming that will challenge and promote world class fitness and a culture that will make you want to come hang with your friends and have a great time doing it.

It is a fair trade.

What we could do better if we had more time 1 on 1 with each of you.

1) Weakness training
2) Nutrition counselling
3) Goal setting
4) Reconnect with our soul brothers and sisters for some 1 on 1 love

We want to see y’all 1 on 1 to reconnect on that same basis that made us friends during the PT phase. If we gave it away we would go bankrupt.

But to hang out with each of you veterans is a breeze compared to new new unproven, untrained newbies.

So we have decide to unleash the “ENRICHMENT PROGRAM” for you veterans of many a CFV war.

Our regular rack rates are $100/hr, out 10 session rate is $750.

ENRICHMENT PROGRAM: $60 PER HOUR

I suggest once every 4 months should do it to keep you on track to get what you need to get better at life.

lets hang out and share some love again and get you better than you ever dreamed………..

Thursday’s Lesson Plan

Warm UP: 1 mile run

Tech/ WOD

3, 3, 3 Back Squat
3,3,3 Bench Press

Total weight lifted

Who is the strongest man and woman at CFV???

free CFV shirt to the winners

We are all going to die anyway

Patty