Blog Archive

Friday & Sunday we are closed to celebrate: Happy Birthday Canada!

Saturday:

10 & 11am Group Classes meet your mystery coach at China Creek Park beside VCC.

Make no mistake, this will be the toughest and best hit of the week. Don’t underrate it because it is an offsite WOD.
You may not like it. You may not want it. But you need it!

If you hit it hard you will be glad that Sunday is a day off.

Warm-up:
2 Rounds
1 Lap of running track forward
1 Lap of running track backward

WOD:
Hill Repeats
8 rounds, rest about 2 minutes between each round.

No Leaderboard.

Odd Socks Sent me this and I love it because it is what I feel like shouting each time I manage to finish another CrossFit workout:

Thanks for all the props this week.
Have a great long weekend!

Love Corey

If it weren’t for the Oly Lifts the Turkish Get-up would be my favourite lift. It is also my biggest movement pet peeve. I see so many rolling get ups, squat get ups and just plain sloppy get ups! None of them are cheats but all of these inefficiencies are only made possible by the relatively light load. You can get away with sloppiness when you lift dumbbells. Introduce the barbell and some load and all that poor form goes away or your lift fails.

I’ve seen Andy lift 125lb barbell and his lift was as mechanical and precise as a Swiss watch.

Here’s a chance to correct the faults in your TGU.

WOD: 1 Rep Max Barbell Turkish Get Up
You must complete same weight on both right and left hands in order to count.
You must maintain control all the way down to the ground for a rep to count (no crashing to the floor).

The past couple days I’ve been greeted at school by evil glares and raised middle fingers. Somehow I doubt today’s WOD will improve my popularity, especially if we receive the rain we’ve been promised!

Skill:
Approach this session as a strength development session, take breaks of about 2 minutes between sets so you can give a max effort each time.
5 rounds Max L-Sit
5 rounds Max inverted ring row with feet on bench or box
Compete with some partners and see who can put together the biggest numbers.

WOD: Rush
800m Run
30 Box Jumps (28/36)
800m Run

News worth noting:

Friday the school is CLOSED for Canada Day
Saturday and Sunday the school is being used for the CrossFit Level 1 cert so classes will meet offsite.
No access to washrooms, change rooms, etc during the weekend. If you have any gear at the school you need for the weekend please pick it up by Thursday.

Finally, something fun:

Check the Wildman’s Caveman Cookout! http://www.thecavemancookout.com/

And a bit of gratuitous education that might prove useful this weekend for your Canada Day celebrations:

Skill: Deadlift 3-3-3-3-3

WOD: Triple Play
For time:
225/135 pound Deadlift, 21 reps
50 Squats
135/80 pound Push press, 21 reps
225/135 pound Deadlift, 15 reps
50 Squats
135/80 pound Push press, 15 reps
225/135 pound Deadlift, 9 reps
50 Squats
135/80 pound Push press, 9 reps
(Use racks for Push Press if there are enough)

The CrossFit Games are coming. I’ve seen our team training and they look great! I am so excited to watch the calibre of competition this year with all that money on the line. But that’s not what ignites my CrossFit passion, what inspires me is watching everyone start their week with the mental and physical anguish that was the Badger. I know it sucked but you got it done and that to me is inspiring.

While the Games athletes are awesome to watch, the following video shows some of the folks that I most admire. The role models I want to emulate. When I grow up I want to be like them.

Monday and Thursday 10am Group Class for CrossFitters 50+. Come on out and join us if you qualify!

Corey

Cheap Drunk and I tackled this one last week and wow was it tough! Coaches allow 40 minutes.

Tech: Squat Clean

WOD: Badger
3 Rounds
30 Squat Cleans (65/95)
30 Pull Ups
800m Run

With 90 cleans and 90 pull ups if you haven’t been shaving callouses your hands are at risk. Use proper hand care. Tape is available for $4 per roll, split a roll with a friend or two. If you don’t follow these hand-care guidelines, please use the spray bottle and wipe down the pull up bar and barbell after you bleed on them!

Happy Monday,

Corey

Max BackSquat

Max ShoulderPress

Max DeadLift

You have 1 hour to throw down all three lifts so show up 10 minutes early to warm up.

Sundays wod is a make up day. I hope you enjoyed my week.
CFP

50 Box Jump, 24/20 inch box
50 Jumping Pull-ups
50 Kettlebell swings, Red/Grey
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push press, 45 pounds
50 Back Extensions/Good Mornings, 45 pounds
50 Wall ball shots, 20/14/12 pound ball
50 Burpees
50 Double unders

I pulled this paragraph on Athletic Ability off the Olympic Weightlifting Resource site, its a good one to check out if you have not seen it already!
The important benefit of Olympic weightlifting is it teaches the body to fire all the muscle fibers at once; to explode in a sense (not literally). An 8 week study was done showing the capability of the Olympic lifts to improve sport performance and vertical jump ability. A study was performed and a group of lifters did various Olympic lifts (High pulls, Power Clean, and Clean and Jerk), and were compared to a group using vertical jump exercises (Single and Double Leg Hurdles Hops, Alternated Single-leg Hurdle Hops, etc) and after the 8 weeks of training the Olympic weightlifting group had significantly increased their 10 meter sprint speed and their standing jump over the control group using standard vertical jump exercises (Tricoli). Similarly a 15 week study was also performed using football players and compared a powerlifting program to an Olympic weightlifting program for athletic performance. After the 15 week study was over the Olympic weightlifting group had a significant improvement in the vertical jump and 40 meter sprint over the powerlifting group (Hoffman JR). Clearly there are athletic benefits that come from incorporating weightlifting into a sport training program and similarly Olympic weightlifters are also known for developing great athletic ability.
Olympic weightlifting can also help prevent osteoporosis. To put it simply the greater the bone mineral density (BMD) the less chance of osteoporosis occurring. Bone mineral density measures the mineral density, such as calcium, in the bones. Calcium is also constantly being added and removed from bones and when it is removed faster than it is added then the bones become weaker and are more susceptible to fractures. Remember a solid dense bone is much better than one that looks like a honey comb! A study involving elite junior Olympic weightlifters compared their BMD, at the lower back and the neck of the femur, to an exact age group and an age group ranging from 20-39 year old men. The elite junior Olympic weightlifters BMD were found to be significantly greater then the age matched group and greater than the 20-39 year old men (Conroy). It is suggested that the high overloads of stress from Olympic weightlifting have a major influence on BMD. Again Olympic weightlifting has the ability to develop strong healthy bones that are resistant to fractures.

Warmup:
Coach’s choice

Tech/Workout:
Max Clean and Jerk
finish off class with a hard 400m run.

Bathroom Graffiti has undergone a makeover and is now the WOD HOG.

What’s new about www.wodhog.ca. It’s a forum not just for CrossFit Vancouver members, but for CrossFitters across the Canada West Region. It’s a site to bring us all together, to get to know people away from the workouts, to laugh, to cry, to be inspired, and to discuss how life works.

After all, elite athletes are boring: people are not. That’s what this place is all about.

www.wodhog.ca

Warmup:3 minutes of hollow rock

Tech: Dead Lift
3-3-3-3-3 reps

Workout: Zoe
Description:
30 muscle ups
on the clock