Blog Archive

Welcome Mad, Quick and Bad Boy to morning classes!

Continue following the stories behind the WODs at wodhog.ca (formerly the Bathroom Graffiti).

Currently on WOD HOG – Nutts Cup Team Profiles are being released.

And, Episode 1 of the CrossFit Insider – Life as Rx with the CrossFit Insider – has now been released.

Effective Immediately – There is no parking just outside the fences.  There’s lots of parking on 4th street and up across from the school on McLean Dr.  So, please remind those you see walking through our doors as well.

Warm-up & Play around with:
Tuck-Ups.  Like a knees to elbow but bring hip joint between arms.
Ring Presses and planks
and a better and hopefully near perfect air squat – because I’ve seen some deterioration.  K.

Then get ready for the
“Grinding Gymnastic Ladder”

1 Muscle-up
1 Kipping HSPU from 45lb plates plus AbMat
10 Squats
15 Hollow Rocks
2 Muscle-up
2 Kipping HSPU
10 Squats
15 Hollow Rocks
3,3 – 10 -15
4,4 – 10 – 15

5,5 – 10 – 15

and so on
for as many Rounds in 20 minutes

NEXT WEEKEND
Paleo Bake Sale and Hang Time with Coaches  - Next Saturday July 30th. 11am Start.  We’ll also set up the TV and maybe a projector to watch the CrossFit Games Live from California.

How’s everyone fairing on Summer Paleo?  Keep it up.  Midway Pinch is late next week.  Turn it up a notch right now.  I understand that some slide to their old ways are  getting some interesting feedback after a cheat day meal(s) and late night shenanigans.  Please share if you like, no need for flatulence stories, but please share how you felt and performed the next day.  People’s acne are clearing up.  Pounds are falling off.  2 People are down 20lbs.  I for one am not, my gut got all turned around even after a couple, I mean 3 BK Cookies last week.  Tossed and turned pretty much the whole night.  Literally a poor food choice hangover.  Birthday week has it’s ups and downs.  Lupo’s CrossFit Meal below.  Just ask for the Crossfit Vancouver Paleo Feast.

Tuesday Skill and Strength Day

Mini Strength Set – pulled from Dan John
- 1 Clean and 8 Press
-rest approx 3 min
-3 Rounds , choose a weight that you can hopefully get all 8 in a row.  Rounds 2 and 3 will most likely result in multiple attempts.  Go for about 80%1RM.

Leaderboard WOD
-warm-up your back squats (5,5,5,5)

then

with racks rotate your crew through

-20 Back Squats (205/125)
-40 Burpees – Type II

*Type II Burpees – straight plank chest to deck (minus thighs and flop) then jump with arms extended vertically over head.

Happy Training.

TBear

Remember, not every day is a test day.  But today could be, if you so choose.

Are you looking , feeling and performing better?

Robb Wolf reminded us many times last week and I’m loving this simple question we can always ask ourselves and our clients.

So this Monday warmup your athletic self, see where your deadlift is currently sitting and then hit the classic Helen (hint – run hard).

Skills & Warm-up
-Handstand holds, shrugs against wall and practice some mid floor handstand walks.

Strength Work
-Deadlift (5,5,3,3,1,1,1′s to a max pull)

Workout
“HELEN”
3 rounds of
-400m Run
-21 KB Swings
-12 Pull-ups

Enjoy your week.     TBear

John Stanley came to Vancouver for the in-house executive business mentorship diploma program in April 2011. Here’s his story:

When I first heard about CrossFit, I was skeptical. Every program claims to be number one, and most don’t come close to meeting that mark. So I started researching and found that there was a lot of science behind the program. It just made sense to me.
I wanted to learn more, so I talked with Patty and we discussed a level one cert, and then he suggested his business mentorship program. I thought, ‘Well if I’m going to open a new business, who better to learn from than the guys that brought the product into the country?’

Simply put, the program gave me all of the ins and outs of the business. These guys had already made all of the mistakes and found the best ways around them. I took in everything they said, and completely bought into their system.

CrossFit Vancouver showed me the perfect way to expose a new client to CrossFit. I live in a city of only twenty thousand, in one of the coldest parts of the country, a place where people want to be outside in the summer. Despite this, I still signed sixty very happy clients in the last two summer months. They are going strong, getting great results, and I believe they are all going to become long-term CrossFitters.

Thank you Patty, and, of course, the entire CrossFit Vancouver crew!

-John Stanley