Blog Archive

One of our new CF Van members, Mel (“The one with the pretty eyes,” is how Sheppy describes her), is putting herself through 10 days of craziness at the end of the summer – a 10-day hockey game!

The cause is a good one: cystic fibrosis.

The fundraising has begun, and this weekend she’s hosting a boat cruise in Van. Below is the info. A few of us are going for sure, and it would be great to have a solid CrossFit community attend.

-Eunice

Sounds like a nice way to kill a Saturday evening! Try not to forget yer sea legs at home, especially with scotch on the boat
I am going to break the rules a little bit today and go against the grain, we will still focus on gymnastics however the main workout will be your max deadlift combined with time you can hangout on the pull bar. You are only getting one attempt, that’s right we are going to burnout or grip strength on the deadlift just so we can burn it out more by holding our body weight hanging from the pull up bar!
Your score will be max lift + time in seconds ex. I have a 365lbs deadlift plus I hangout for a minute & ten secs, my score would be, 365+70=435 points!
Coaches warm up/ review the Deadlift. Get everybody lifting for the first half of the class, then at half past the hour get your class hanging for time.
Use the remainder of class to work on gymnastic skills, handstands, front & back levers, breakout the crash mat and do some dive rolls ect!!!

Today’s warm up: tabata russian twist
Guys use a red kettle bell/ girls on a gray!

CFP

Nutts Cup is rapidly approaching (August 27th), and we need your help for this to run smoothly.

A sign-up sheet for volunteers, as well as judges, will be posted at CrossFit Vancouver today. Please sign up for one of the listed positions.

If you’re not from CrossFit Vancouver, but would like to help, contact Emily at [email protected] and I’ll assign you a role.

Also, keep checking WOD HOG for Nutts Cup Profiles. The latest team to join: The Sofa Kings

Directly from WOD HOG (www.wodhog.ca)

All right Canadians, it’s time to step up our Game, or else we might all get stomped by Americans from Washington come Nutts Cup.

Long-time CrossFit powerhouse, Ashleigh Moe

This team, who goes by the name The Sofa Kings, is made up of not one, but two 2011 individual CrossFit Games competitors, Ashleigh Moe and Noah Pester. Their third member is Ryan Swobody, who is no slouch himself. He was fifth in his region after the Open competition, and 83^rd in the world. To put this in perspective, Canada’s CrossFit Gem – Lucas ‘Teen Wolf’ Parker – was 109^th in the world after the Open competition. We simply may not have the man power in this country to compete with this team, especially considering the fact that Alicia Connors, Jeremy Meredith, and Steve Howell’s team have withdrawn from the competition (yes, that was a direct challenge to all Canadians competing at Nutts Cup to step up so this team doesn’t walk away with it).

Along with “eating massive amounts of steak,” Moe says that her team’s other huge strength is “cardio, cardio, cardio.” Considering the final workout of the day – some version of the long-ass Nutts Hero WOD – there’s a good chance this team is the one to beat.
– Emily

Thank you Em for letting me add my workout to your post, as well for all the hard work you are doing so that CrossFit Vancouver can host this competition to honor our friend/fellow Coach Andrew Nuttall.
Those that have known him will tell you he is truly a Guy that would volunteer, compete and help out where ever else its needed! So friends don’t hold back if you are not competing sign up and give us all a hand honoring our friend.
– CFP
Now people on to today’s workout…

Warmup: (90 sec’s max hollow rock 30 Sec’s rest X 2)

Tech: work on whatever goat you have up until 1/2 past the hour.

Workout: Going the distance.
800m Barbell carry (135/85lbs) scale if needed.
36 alternating pistols
50 push ups

You can carry the barbell however you want to, front rack position, back rack position or whatever is functional.(you must carry, you can’t roll it and be sure not to let it roll away on you!)

Soldier on my little Darlings
Charlie

Well the week of Charlie Palmer has come around again and for Monday  I’ll come out swinging, hitting you hard right off the hop! I have put together a girl combo a squatting Grace meets Fran (two mean workouts).

Warm up :Tabata sit ups

Tech: squat clean thruster

(3,3,3)

Workout: For time complete,

10 squat clean thrusters(135/85lbs)

21 C2B pull ups

10 squat clean thrusters(135/85lbs)

15 C2B pull ups

10 squat clean thrusters(135/85lbs)

9 C2B pull ups

If you can’t do c2b use a band and do chest to bar pull ups.

And now for Mondays question: Have you ever cheated in a workout?  What workout, why and how?

If you have, please comment.