Blog Archive

Well the last day of September is here, as we move forward into October the days get shorter as the air gets cooler and I figure we should take advantage of it while we can. Try to get out and play this weekend, rain or shine! The workout today will give you a little time to cool off outside because it’s a good ol’ grinder that gets the heart pumping!
You can give Kelly Sams props for this one , she suggested it!

I Wish Happy Birthday to Kelly Sams/Muuudd & Rob Dunn/DarthErkel.
Have fun Celebrating this weekend.

Warm up:
max sit ups (30 secs on- 30 secs rest x 2)

Tech: Review wod movements/standards

Workout: Kelly complete 5 rounds of,

400m run
30 box jumps (20/24lbs)
30 wall balls (12/14/20)

I gotta hunch orange and brown are the in colors this month..

A Good Weekend to All of You.

Charlie.

THIS WEEKEND SCHOOL IS IN SESSION – THE CROSSFIT ENDURANCE TEAM WILL BE IN TOWN HOSTING A CERTIFICATION AND WE WILL NOT BE RUNNING CLASSES SATURDAY OR SUNDAY.
THANK YOU FOR YOUR UNDERSTANDING.

If you have any questions about the above seminar feel free to contact Dan: dan@crossfit.ca

Warm up with barbell: (45/35lbs)
Hang muscle snatch/O-H-S
Hang Power snatch/Hang snatch
Tall snatch/Snatch

Use the remainder of the hour to Snatch
Leader board is max (Power or Full)

Joe Marsh came up to Vancouver in September, 2011, for the Executive Diploma Program. In this video, he explains why he came up, what he learned, and what his thoughts about CrossFit Vancouver are.

This is a piece I found on CrossFit Lisbeth. I thought it would be great to post on our site because surely most of us can relate. “15 Things CrossFit Has Taught Me.” By Lisbeth Darsh. This is a great site because it bases the programing on a different kind of WOD…Words of the Day! I feel this maybe useful for some who shy away from workouts that highlight weaknesses. Of course some days can be a little more difficult then others, these words can be very motivating.

1. If I think it’s heavy, it will feel heavy.

2. If I complain, no one wants to stand near me . . . except other complainers.

3. Finishing last is okay sometimes.

4. Finishing first feels great . . . if a bit lonely.

5. Mom was right: Stand up straight.

6. Shakespeare was right: The empty vessels make the loudest noise.

7. Keep quiet and pay attention and you’ll learn a lot.

8. Nothing feels better than that first big breath of air after you’ve deprived yourself of oxygen.

9. “Power” doesn’t mean it has an external motor.

10. “Squat” means a LOT more than the phrase “doesn’t mean squat.”

11. If someone near you yells “Oh sh**!”, jump to the side. Really, really fast.

12. What goes up does come down. Even if it only goes halfway up. And that’s usually worse.

13. If you’re going to do something, you might as well do it right.

14. Cheaters think they win. But everybody knows the truth.

15. What you put into life, you get out of life. So don’t quit. And don’t stop. Drive onward, always onward.

And now for todays Gymnastic skills.

Workout, Complete 7 rounds of:
7 Ring dips
10 pistols (alternate leg to leg 5 each side)
5 L-Pull ups

Charlie.

Breakfast with the Monk

The difficulties of eating Paleo has always been what to eat for breakfast besides eggs. Some have just been taking on breakfast as any other meal eating fish chicken and steak. it’s completely normal to grab a 5 ounce cut of roast and a bundle of asparagus heat it up for breakfast and get on with the day.

What are your breakfast preferences? Is this a difficult meal to sort out as we become more conscious of what we put into our bodies? Obviously, some of us are done with the bacon & egg consumption every morning, what do we do? What do you suggest on the morning menu?

Warm up: 75 good mornings (45/35lbs)

Tech:Bulgarian Split Squat
5,5,5,each side
use a kettle bell (black/red)

Work out: complete the following for time,
Run 800m
21 K-B-S & 12 Burpees
Run 400m
21 K-B-S & 12 Burpees
Run 200m
21 K-B-S & 12 Burpees
(Black/red)

Charlbird 😉

I hear the words ‘high risk investment’ and I freak out. I barely make enough to support myself, an accomplishment in and of itself, so when I think about ‘high risk,’ I run the other way.

But, but but, if there were anyone in the world I would trust with giving me sound advice on these matters, it’s long-time CrossFit Vancouver member Dave Eaton, CEO of the Baron Group and possibly the most generous man on the face of the planet.

One Notable Dave Eaton Achievement:

Dave Eaton was the driving force behind the hard lobby for the washroom renovation. “Those washrooms are unusable. It’s like showering in a Midas Muffler shop,” he would complain, day after day, week after week, month after month.

It proved impossible to find a picture of Dave Eaton, so here’s his son Kyle. At least you know what he might have looked like twenty years ago.

To read the rest of the story about Dave Eaton and his High Risk Investment Boutique Investment Bank, check out WODHOG
Emily

Monday’s WOD:

Warm up: Coaches choice

Tech Element:

Mid Hang (above the knees mid thigh) Clean + Push Jerk/split
– work up to a three rep max

Today’s Workout:

Grace(135/95lbs)

30 Clean and Jerks

CFP

WEEKEND SCHEDULE UPDATE: THERE IS AN EXECUTIVE TRAINING COURSE THIS WEEKEND – THE ONLY CLASSES WILL BE SATURDAY AT 9AM AND SUNDAY AT 1PM. IF YOU WOULD LIKE TO VOLUNTEER YOUR TIME AND RECEIVE SOME FREE COACHING, THERE WILL BE TECHNIQUE SESSIONS AS PART OF THE SEMINAR ON SATURDAY FROM 2PM-3:45PM AND SUNDAY FROM 11AM-1PM. STUDENTS ARE WELCOME TO DROP IN AND GET SOME INSTRUCTION FROM OUR COACHES DURING THESE TIMES. EMAIL DASH@CROSSFIT.CA FOR MORE DETAILS. THE GYM IS CLOSED OTHER THAN THESE TIMES.

Coming up next weekend, the Crossfit Endurance team is coming to town to offer their Endurance Certification course. It’s great, check it out!

Click here to register for this amazing weekend.

If you have any questions about the above seminar feel free to contact Dan: dan@crossfit.ca

This legendary track coach (Jack Daniels!) seems to get it. I like to hear him say that we now understand that children can and perhaps should do resistance training.

Watch more video of Saucony Thirsty Thursdays with Jack Daniels on flotrack.org

And finally, without further adieu, the plan for classes this weekend!

Saturday

“Team Badger”
5 Rounds for time of:
30 Squat Cleans (95/65 lbs.)
30 Pullups
800 m run

Split it up however you want, only one person works at a time. No leaderboard today.

Sunday

“Crossfit Football Total”
3 tries of each to establish:
1RM Power Clean
1RM Backsquat
1RM Bench Press
1RM Deadlift

You must finish this all in one hour. Show up and warmup outside the gym and get ready to go. Warmup movements as necessary, but you only get 3 attempts at maximal lifts. Leaderboard is the sum of your 1RM for all 4 movements.

Hope you all enjoyed the week! No one but Bus has cursed me out to my knowledge yet, so I’m hoping that’s a good thing. Enjoy the weekend!

Dan / Afghan / Tiny Dancer / occasionally Private Dancer =)

1. Adequate Square Footage: Our 10,000 square foot facility easily handles classes of up to 30 students, all the while leaving enough space for two or three apprentice coaches to run one-on-one personal training sessions on the other side of the facility.

2. High Ceilings: Our fifteen-foot ceilings give our facility a more spacious look, and they also accommodate a very important CrossFit movement – Rope Climbs.

3. Drop Weights: With wall-to-wall rubber flooring, you can drop weights absolutely anywhere on our floor.

4. Bay Doors: Our bay doors allow for all-important air circulation keeping our venue cool and smelling clean. Bay doors also make running WODs, where athletes have to enter and exit the building multiple times, much safer and more manageable.

5. Natural Light: Nobody wants to train in a facility that feels like a dungeon. We have tons of windows and natural light, which keeps our facility bright.

6. Enough free Parking: We have endless parking on both East 3rd and East 4th Avenues, the two streets on either side of our facility.

7. Run on the street: We’re located in a quiet, residential area of the East Vancouver, where the streets are relatively empty and flat. We have marked courses for our 400 m, 800 m, one mile and five kilometer routes, which begin and end at our bay doors.

Hallowe’en Party, 2010

8. Lounge: We’re just as much a social house as we are a training facility and school. We have a bar and lounge upstairs where we watch hockey games, football games, and host other social gatherings, like our infamous Hallowe’en party. Our social events are the glue that holds our community together.

9. Functional, clean, classy shower facilities: Nice washrooms are especially important for our morning CrossFitters, who usually have to head straight to work after their morning workout and don’t have time to head home again for a shower. Since we renovated our washrooms in the spring of 2011, the 6 am and 7 am classes have become much happier.

10. Massage and Stretch Therapy: We’ve learned that rest and recovery is as important as CrossFit training. To accommodate this, Giselle Nagy with Cocoon Wellness offers one-on-one stretch therapy and massage therapy sessions in a private room tucked away in the corner.

11. Pro Shop: Origin Athletics is located right in our facility. From shoes to compression gear, to vitamins, fish oil and other important supplements, Origin Athletics is your one-stop Pro Shop for anything that helps with health and performance.

I’m unclear whether or not to congratulate Lars seeing as the baby’s jet black hair raises obvious suspicions. This baby might be a Sheppy offspring. Sheppy? (Actually, she was conceived while we were in Whistler. Maybe it’s Steve Howell’s kid).

Regardless of the father, welcome Sequin Stellar Konge into the world!

(Lars, you know I’m your biggest fan, but you know you now have two children who are going to have explaining to do their entire lives? Poor La Wren will spend her life explaining that her first name is actually two words separated by an uncharacteristic space, and now Sequin Stellar will be left with the task of having to convince everyone that she isn’t part of a Hippie Hall of Famer family over on Saltspring Island).

Congrats, Konges! This place wouldn’t be the same without you and your beautiful family! Love you.

Eunice.