Blog Archive

This one we don’t do…..hardly ever. It is a monster, it will totally f@ck up your entire core from your hamstrings to your tits.

You are warned…..if you don’t do a lot of Glute ham situps

SCALE THIS WOD

We are going to have to modify the workout slightly because we don’t have 20 GHD’s. Do good mornings in place of back extensions. The movement is similar and just as potent.

I loved her voice Put the bar a little lower down the back than she shows

Wednesday’s lesson Plan:

Warm up: 200m run 10 burpees x 3

Tech: Glute ham situp, Good mornings

WOD: Michael

800m run
50 Glute ham situps
50 Good mornings

x 3 rounds

Coaches stagger the start, have some people do GM’s first. Most people should scale to 30 of each

Patty

Crossfit Vancouver is starting a reward program for all of our students, apprentices and coaches.

Here is how it works:

$150 for a video or photo up on the crossfit.com main site with a link to crossfit.ca

$50 for a photo or video up on the affiliate section of crossfit.com with a link to crossfit.ca

$10 for a photo or video that makes the main blog or Photo of the Day on crossfit.ca

Send your photo or video to Emily Beers at [email protected]

Tuesday’s Lesson Plan:

Warm up: 50 power cleans & split jerks with 45lb bar

Tech: Split Jerk work up to a max

WOD: Max Split Jerk (no racks)

Try a light squat jerk if you have the flexibility

Patty

This year’s CrossFit Regionals will be held at UBC campus Friday May 27 through Sunday May 29 and will feature Western Canada’s top athletes including our own CrossFit Vancouver Affiliate Team.

Event tickets will be on sale soon if they’re not already but why pay when you can get in free?

Come volunteer to sit in our Epic Nutrients booth and give a helping hand to event organizers and enjoy free admission as well as an event T-shirt. 

Please email me at [email protected] to sign up as a volunteer.

PUP & Darth Erkel after a monster session

Just got back from a surf weekend. I need a short fast to reset myself and feel good again

If you have never tried IF before read this article that Tony leyland sent me

Monday’s Lesson Plan

Warm Up: 50 squat snatch with Dowel

Tech: Deadlift 3,3,3

WOD: Tabata This

That’s right folks the double under is going no where & practice, practice is all it takes! To seal off the week of Robert C Palmer we will end with a couple of couplets! ; )

Saturday:
Warmup: as many rope climbs in 90sec’s as possible

Tech: Over head squats
(3,3,3,3,3)

Workout:
Annie
50-40-30-20-10

# Double-Unders
# Abmat Sit-ups

Sunday’s Workout: Phoebe

Tech: Hang Squat Cleans

5 rounds for time:
21 Hang squat cleans (65/95lbs)
400m run

This is a variation of a workout some friends and I came up up with while living in a northern construction camp. My only advice is to hit it hard, chase someone faster than you, and don’t stop moving. Your sweat angel thanks me in advance. Enjoy.

Warm Up: Max Double Unders in 90s

Tech: Review WOD Movements

WOD: High Five

5 man makers (35/20lb dumbbells)
5 burpees
200m weighted run (carry one dumbbell 35/20 to the top of the alley and back)

5 rounds for time

Peace, Jolly

Edit – Man Maker Clarification

In the first Man Maker demo I missed showing the lat pulls. So, to avoid confusion:

Holding dumbbells drop to push up position and do a pushup chest to deck
Return to push up position (spread legs out to stabilize) and single arm row on each side
Jump feet in
Power clean to push press
Repeat!

I hope you’ve all had the opportunity to do the mystery workout…it’s very rewarding when we face the unexpected and throw down new personal bests. It’s been awesome to see so many pleased faces.

Today we are going to take a different  approach. Take your time as you have 3 minutes (at least)  to socialize with fellow CrossFit friends between sets. This is how it’s going down. Come in and complete your pre-warm up then work your way up to a 1rep max on the Sumo DeadLift. Once you’ve determined the amount of weight you’ll use, the workout will roll like this…

Workout: Sumo DeadLift

(1,1,1,1,1,1,1,1,1,1)
After each lift do 15 hollowrocks for a total of 150. You have the entire hour to complete this social event!

Some may remember back when CrossFit Vancouver had no workout posted. How it worked, if you were a student you would show up to a class and who ever was coaching would put whatever workout on the board and we’d just do it. That’s what happening today, you just have to show up and find out for yourselves!

• 

  No Vegetarians Allowed

  Robin owner of Swallowtail Underground Supper Club and our own Matt “The Wildman” Guterres are hosting their first ever Paleo Supper May 15

  The theme is Smoke & Fire.

  You’ll get 5 courses of:
  Chef Foraged Wild Foods
  Local Organic Produce
  The Juiciest Sustainable Local Meats
  Recipes & Foraging Tips
  Free Bonus Offer For Crossfitters
  Mention this newsletter when you reserve your seat before May 10 for a spot on their crabbing party. Join SwallowTail’s own, Chef Robin for a lesson in crabbing locally and take part in pulling dinner out of the sea for the event.
  Crabbing takes place one day prior to the event, on May 14.

  Call 778 319 9453 for info & booking or email [email protected]

  

Warm up: Tabata mash up (4 rounds of each alternating)

double under/ Russian twist use kettle bell (red&black)

Tech: Clean & Jerk

(1,1,1,1,1)

“2 MInute Defense – Team”

Teams of 2 alternate rounds and complete 10 rounds each for time:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
sprint to white line in parking lot

or

“2 MInute Defense – Solo”

Complete 5 rounds for time, Rest 2 Minutes, Complete 5 rounds:

1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks & sprint to white line in parking lot

 Score total time (including rest)

I am not backing this, It’s for entertainment purpose.

http://www.youtube.com/embed/QkLTzesBxGE

If you see this girl hanging out at the school today be sure to wish her a happy 30th birthday!

When Jenny Scott approched me last week and requested the dirty 30 I thought man, it’s been a while since that was up on the site. I asked “do you like that workout?” and she told me that she  turns 30 on Monday and she’d like to throw down a lil dirty 30. I felt that it was a great idea for Mondays workout. Thanks to Jenny and her birthday, day 1 of my Charlie Palmer week was already taken care of.

Warm up:30 TGU (20/35lbs)

Tech: Deadlift

(5,5,5)

Workout:Dirty 30

squats

situps

k-b-s (red/black)

box jump (20/24″)

burpee

wall balls (12/20lbs)