Blog Archive

WEEKEND SCHEDULE UPDATE: THERE IS AN EXECUTIVE TRAINING COURSE THIS WEEKEND – THE ONLY CLASSES WILL BE SATURDAY AT 9AM AND SUNDAY AT 1PM. THE GYM IS CLOSED OTHER THAN THESE TIMES.

I think the video says it all, break out your vodka and parkas – today we’re all going Rooski!

Tech: Shoulder Press 3, 3, 3, 3

Workout: “Tabata Rasputin Mashup”

Complete 16 rounds of 20 s work, 10 s rest while alternating between:
Russian KB Swings
Russian KB Twists

Men use the black KB, women the red KB. Scale if you need to. Leaderboard is TOTAL REPS completed in all 16 rounds.

Finally, big Congrats to Lars and Anna for birthing a black haired baby girl! One less ginger never hurts…

Dan

And if you don’t get it click here to find out about Rasputin…

Got time after class today? Mobilize those heel cords like THIS!

Big question of the day is for Lars and Anna… haven’t seen you in a while. Where is that second born? Hurrrrrry up!

Today we’re going to give the shoulders a break, and do a workout that is a modification of one of the Games Open workouts. Before that though, we’re going to pull out a whole mess of boxes and other obstacles and have some fun. Coaches get the class warmed up with your choice, and then get them doing some things to warmup their legs for some plyometric box jumping described in the videos below.

Tech:
First up are some warmup movements to get your legs ready for the tech. Then move on to Parts 1 and 2 of the tech and have some fun! Coaches start the class with sequences of maybe 4 obstacles and work your way up to 8-10.

Next up is Part 1 of the Tech for today – “Over the box jump sequences” Check it out below:

Then Part 2 of the Tech – “Top to top box jump sequences” Check it out below:

Workout:

AMRAP 15 minutes of:
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Hollow Rocks

Leaderboard is rounds and reps!

Dan

Congratulations to all those that completed the Summer 2011 Paleo Challenge! we know it is super hard to stay on track during those months of amazing weather!!!! We had some pretty tight results!

A big shout out to THE MEXX! Losing 50.6% one of of top results ever!

Here are the Top 3 from each flight.

Under 6 Months:
1. Philippe 50%
2. Mel 31%
3. Jake 30%

Over 6 Months, MEN
1. Tim 29%
2. Evan 28%
3. Justin 21%

Over 6 Months, WOMEN
1. Lesley 25%
2. Candace 17%
3. Doreen 9%

Stay tuned for more information on the next challenge and other Paleo things
Tbear and Dash

I hope yesterday went well for everyone. Maybe some new personal bests out there or some lessons learned?

Today we’re going to take the typical gymnastics Wednesday and give it a little twist. Today is a two part workout. Coaches should split the class up into two groups and start one group on Workout A and one group on Workout B – halfway through class have the groups switch. And the workouts are…

Workout A: Muscle Up 3,3,3,3,3
Workout B: 2K Row

No time component to the muscle ups. Goal is a strength session, so the expectation is 5 sets of 3 reps at the greatest progression you can do where 3 reps would be difficult (strict, kipping, no false grip, band assisted, bar-ups etc.). If you don’t have muscle ups, we’re trying to train the transition so stay away from the pullup/dip progression and try something else.

Warmup the row with some easy rowing and and some short sprints. I’d recommended maybe 3×135 m at an increasing level of effort each time. Say 70, 80, and then 90% and 1 minute rest between efforts. Get that heart pumping good. Then a nice rest and hit it! Emily told me before my first 2K that I should feel like I want to die at the 1K mark, I distinctly remember approaching it like that and not really being able to unstrap myself from the rower afterwards. I’m not sure if this is the best way to approach today – I guess you could pace it, but pssh… no guts, no glory…!

The leaderboard will be your 2K Row time.

And if you have 7 minutes check out the video below. American runner Galen Rupp shattered the American Record in the 10,000 m by over 10 seconds on the weekend, which is a huge margin in this event. He placed 3rd in the heat behind a couple of world class African runners. The final lap is just an impressive battle and an equally impressive double kick by Kenenisa Bekele to take the win. These guys just run so smooth. Anyways, Enjoy!

Cheers, Dan.

Today starts off with a big 1 year Crossfit Anniversary shoutout to Mike Fransblow – so in the words of your coach – “Happy One Year Mike! I didn’t think you’d necessarily make it!”

If you see this guy today, wish him a happy one year! And head on over to Emily’s Blog Wodhog.ca to see what Mike’s coach Emily has to say about him.

Today we’re going to slow things down a little bit and work the overhead squat.

Tuesday
Warmup: 21, 15, 9 of Overhead Squats (45/35 lbs.) and Burpees

Workout: Take the rest of the class to establish your 15RM Overhead Squat (use racks)

Leaderboard is weight completed for all 15 reps. If you attempt but don’t complete all 15 reps, you can post the workout as scaled and list the number of reps completed in the notes. (Thanks for pointing this out Lars)

The Gold Standard for this is 15 reps at your body weight. I think we have a couple people that can take a shot at this one. Post to comments if you take a run at it and tell us how it went! Check out this old school video of Nicole Carroll, an original Crossfit bad girl and her (several) runs at it.

Dan

Fight Gone Bad 6 went down all over the world yesterday.  I know our friends over at Fitness Town hosted the event as part of the world wide fundraiser.  The numbers that I saw posted on the web are saying that approximately 2.2 million dollars was raised this year, by more than 18,000 participants world wide.  That’s pretty bad ass.  This money goes to support a few different foundations – The Special Operations Warrior Foundation and Camp Patriot, which are two foundations setup to help the families of military personnel who are severely wounded or killed in action, and Crossfit Kids via their interaction with a group called Infant Swimming Resources, who are promoting teaching kids to swim to prevent drowning deaths.  Check out some of the details and stories over at the FGB6 website.

Click Here

Today we’re going to do a little tribute to this fundraiser, but we’re going to shake things up a bit.  Same movements, slightly different structure.  Personally I think this is going to be the best hit of the week, hit this hard.  Don’t hold anything back.  This one is called Street Fight, an old school video for you all below!

Monday

Tech: Warmup movements.  We’ll have to run heats, so depending on class size, it would be a great day to work on some heavy push press if you have time.  Coaches figure this out class by class.

Workout: “Street Fight”

Complete 2 Rounds of “Fight Gone Bad” with 5 minutes rest between rounds.  Leaderboard is total reps completed.

1 minute Wall Balls (20/14/12)

1 minute SDLHP (75/55)

1 minute Box Jumps (20″)

1 minute Push Press (75/55)

1 minute Row (calories)

Rest 5 minutes and Repeat.

Dan

LAMB SHANKS ARE IN!
Allrighty folks we just got in a new bunch of Aussie Lamb (almost as good as the Kiwi stuff) its all packaged and ready to go!

Here is a link to The Dashies world famous Lamb recipe:

Saturday’s Workout:

The Hellenator

With a partner trade off rounds of Helen for 30 minutes.

1 round is:

400 m Run
21 KB Swings (black/red)
12 Pull Ups

You must physically tag your partner between rounds.

Coaches start the workout at 10 past the hour. After 5 minutes of recovery when finished, lead the class through some stretching with focus on the lower back and hamstrings. Throw some band shoulder stretches in there too. at least 4 minutes per arm.

Sunday’s Workout:

Make up day. Pick a workout from this week that you missed and hit it hard. Or re do a workout. Anyone want to test their Fran again? Haha.

I believe the weekend make up day offers us utility as athletes. It is, however, quite difficult for our coaches to juggle 4 different workouts at a time. Be nice to them and give them a big ol’ pat on the back (side).

Muah!

Shep

I wanted to bring everyone’s attention to a fantastic website called Exuberant Animal and more specifically an article the proprietor, Frank Forencich, wrote All About Us.

The article discusses a trend in research melding social neuro science and interpersonal neuro biology. Like it or not we live in a social ecosystem. There is emotional contagion everywhere. Forencich calls us “highly sensitive emotive detection instruments”. We experience all the emotions the people around us feel. We live these emotions with physical and physiological consequences.

I’ve always said you need to be ever so discerning about who you spend your time with.

“All About Us” takes this idea and puts it onto the larger fitness industry. Its all based around the individual and individual results. Forencich advocates an “altruistic fitness” where we actually improve our own health by boosting the health, well being and fitness of others. Strengths in numbers and cohesive vision.

How many of you have been in a “Globo Gym” type place lately? Every time I’m in one all I want to do is crawl out of my skin and kill baby ducks. That is me. Perhaps your experience is different but I think you know what I’m talking about.

Now consider what you experience when you are at CrossFit Vancouver. Fear, failure, perseverance, courage, dedication, powerful hip extension, learning, applying yourself to a method, smiles, grunts, groans, spit (Sheik), a whole lotta sweat, and a collective will to better your life by participating in a community.

This is how we differentiate ourselves from the rest of the fitness industry. This is why our box is unlike any other. And this is probably a big reason why you keep walking through the blue door. We are wealthy people.

Tribe.

Friday’s Workout:

3 Power Cleans (155/95 lbs)
6 Push Ups

Rounds in 20 Minutes

A variant of The Chief, this is a colossal hit. Attack the number. Koala and I did this way back and it turned me on my head.

The great thing about set time domain wods is that everyone finishes at the same time. Coaches start the workout by 20 past the hour to allow for a group stretch. Focus on the hips, lower back, and opening up those shoulders.

Mucho Love,

Sheppy

Click here to register for this amazing weekend.

If you have any questions about the above seminar feel free to contact Dan: [email protected]

Thursday’s Workout:

Skill/Tech: Deadlift.

Way back in the day we used to deadlift heavy before Fran. It had the effect of getting you all jacked for the battle ahead. I think one time (at band camp) we did some heavy fives beforehand and felt it burned our grip for the workout. No more deadlifting before Fran. Time to flip the switch. Lets do some heavy (yet pretty) onseys to prep. Nothing maximal.

Workout: You knew it was coming.

Fran

21, 15, 9

Thrusters (95/65 lbs)
Pull Ups

I always do better with someone in my corner during this workout. Coaches run multiple heats so everyone has their own personal coach for their Fran. Athletes – Do what your coaches tell you.

Yippee!!

Sheppy

Dude Deadlifts 329 Pounds Then Passes Out – Watch more Funny Videos