Blog Archive

Today’s Skill/Tech/Strength Element:

Review the movements and spend a little time warming up the snatch and bench.

Today’s Workouts:

WoD # A
6 Snatch (135/85lbs)
8 Burpees
10 Wallballs (12/14/20lbs)
AMRAP in 5 min

Rest 5 min

WoD # B
8 Bench Press (body weight/60% of body weight)
8 Strict PullUps (or a slow 4 sec negative for each pullup)
AMRAP in 5 min

Rest 5 min

WoD # C
12 Cal Row
12 Box Jump (24/20″)
12 DB Spilt Jerk (35/20 lbs X 2)
AMRAP in 5 min

Total rounds and reps
Example: A 2.13, B 3.03, C 3.04 = 8.20

Athletes, we have a lot to do today so do your coaches a favour and review the videos below, get to the gym early to warm up, give TBear a hug, and be ready to go when class starts.
Coaches, you run can heats of up to 6 or 7, start groups at different stations, and get athletes to load their bench press weight during their rest period.

Andy

Today’s Skill Tech/Element:

Warm Up your medium heavy deadlifts and sprinkle in some Wall Angels, and DB Ext Rotations in between sets.

Today’s Workout:

Diane
21, 15, 9
Deadlift @ 225/155 lbs
Handstand Push Up

Gold Star if you do the HSPUs without a kip.

Wall Angel:
The wall angel is properly executed up against a wall in a partial wall sit position. Your shoulders and back should be flat against the wall, including your lower back. Raise your arms from 90 degress at the side to full extension over you head, and then return to the start position all in a controlled motion. Initiate this movement by contracting the musculature around your shoulder blades to pull them back and together (active shoulders) and keep your upper trapezius muscles relaxed.

DB external rotation:
DB Ext Rot @ 3010 tempo* x 8 reps/arm. More info on the tempo prescription below. Elbow should be at or just below shoulder height, elbow stays at 90 deg, do your weaker arm first. Your goal sould be doing this with 10% of your Close Grip Bench Press Max. If you don’t know your close grip bench press max, take 10% of your normal bench press 1RM and round down to the nearest 5 lbs.

***tempo:
The first number refers to the eccentric or lowering part of the exercise
The second number refers to the isometric pause in the stretched or bottom position
The third number refers to the concentric contraction or the way up
The fourth number refers to the isometric pause in the shortened or top position

A

Colin Broadwater is the owner of CrossFit Bishop,  in Eastern California. Like many affiliate owners, he opened his box and his struggles began.

After training out of his 400 square foot garage for a number of months, it was time to open a real gym. He held a fundraiser in order to pay for the first month’s rent in his new venue.

But when he did get into his own space, he and his wife had a hard time making enough money to pay the bills and put food on the table. In the first year, he was was forced to work insane hours just to get by.

“After our first year in operation, we were at a point where we needed to make some serious decisions about how to run a profitable business,” he said.

So he called Patty at CrossFit Vancouver for advice. In the month after just two short phone conversations with Patty, his box recorded their highest monthly revenue to date. The following month: another conversation, and another $3,000 increase in monthly revenue.

“Patty has opened my eyes to how I can run a successful and profitable business, change people’s lives along the way, and not run myself into the ground trying to get it all done,” he said.

Allister Jones, commonly known as ‘Big Al’ owns CrossFit Glenmore in Kelowna.

It’s no surprise he’s been successful in drawing women in their 50s (his prime clientele demographic) to CrossFit. Simply put, Big Al is objectively charming and equally attractive – he has one of those faces that doesn’t want to age.

Although Big Al has the talent to be a huge success on his own, he doesn’t for a second discredit how CrossFit Vancouver has nurtured him, and continues to cradle his business today.

Patty introduced Big Al to CrossFit in November, 2003.Patty took him to a city park in the area and put him through his first WOD.

Although still a stranger to CrossFit, he was no stranger to Patterson – the two had been best friends as children in Gaspe, Quebec.

“Being best friends with Patty over the years has taken my life on many narrow, less travelled paths,” says Big Al. “The CrossFit path has changed my life in many ways.”

Prior to CrossFit, Big Al was your typical wannabe body building male, constantly pumping himself with horrible tasting protein shakes, creatine, and double whoppers, all the while never seeming to gain the fitness prowess he strived for. While living this lifestyle, he had a life threatening accident that left him 50-pounds underweight and severely disabled on his left side of the body. CrossFit helped him recover and gain his strength back, he explains.

Today, Big Al says what he misses most about training in Vancouver is the sense of community and belonging that flourishes at CrossFit Vancouver. “Every time I feel my tank getting empty, I take a visit to Vancouver, check out your website, or call Patty and get a belly full of energy, inspiration and new ideas to implement at my own box,” said Big Al.

“Everything I learned in CrossFit was learned as a student for three and a half years at CrossFit Vancouver,” he said.

Today’s Skill/Tech/Str Element:

Ring Push Ups 5 X 5
Use a ring progression (knees on ground, archer, feet elevated, planche etc) that you can just keep together for five reps, take plenty of rest between sets, and keep the back hollowed.
This is strength work … treat it like you would a bench press 5X5

Today’s Workout:

16, 12, 8
Pistol – Left leg
Pistol – Right leg
Strict Toes 2 Bar
Candle Stick into a Tuck Jump

ANdy

Today’s Warm Up:

Jog to the Britannia School Track

Today’s Skill/Tech Element:

Dynamic warm up and sprint specific drills

Today’s Workout:

Sprint 200m
Rest approx 3 min
Sprint 200m
Rest approx 3 min
Sprint 400m
Rest approx 3 min
Sprint 400m

Athletes total your run times, leave scores in seconds format
ex. 23s+24s+69s+73s=189 seconds

If done right this could be the toughest thing you do all week

Enjoy the sun

Andy

You’ll have to come in to find out what the WoD is.

A