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GYMNASTICS is key for active living, don’t knock it!

So many people out there do not want their kids to be a competitive gymnast but they just want them to be able to learn a cartwheel or a handstand but what they do not know is actually how awesome gymnastics is!

As a high school Physical education teacher and gymnastics coach I have seen huge developmental milestones in kids all through participating in gymnastics in a non-competitive environment. Not huge advancements like an iron cross but rather they have improved agility, balance and coordination, these are the ABC’s of active living so even though most of us are not kids it doesn’t mean that gymnastics wont work for us!

Through gymnastics we get better flexibility, become more aware of our bodies, gain confidence and have a load of fun! So do not hide away on Gymnastics Wednesdays (aka: Pixie Days)

Here is a link to Gymnastics WOD, Carl Paoli knows his stuff! Check it out!

http://gymnasticswod.com/faq

Gymnastics Wednesday!

Warm-up – 3 rounds of:
5 forward rolls, 3 backward rolls and 5 Cartwheels.

TECH: Lets test some of our basic gymnastics skills,
-Max Handstand hold against a wall – key is open that shoulder
-& your Max L sit
-As time permits practice Active Hangs on the bar and shoulder shrugs against the wall in the handstand – a great warmup for HSPU’s

WOD:
‘A SNAPPING MARY’

AMRAP in 20 mins
5 HSPU
10 Pistols
15 Pullups (Switch your grip up each round with over/under/mixed and work that grip strength)
20 V-Sits/Snaps

Who has the better handstand? Not a lot of difference but the small amount more that Tbear pushes his head through helps to open the shoulders.
Have fun Kids,
Dashie

After a long weekend I sure as hell am feeling the after effects of a few too many beverages, not the cleanest diet and a lack of working out!!
How do you come back from a slump like this? Whether it is 4 days, 1 week, 1 month or 3 months????? I have found over the summer it is much harder to stay on strict regime re diet and workouts! There is always something going on, or it is just way too nice out to not have a beer! So now as we head for the cooler months (hopefully a few weeks/months away) how do we get back on track? What comes first??? Post to the comments on how you have gotten off or stayed on track this summer!!!
Maybe we plant a garden?

This has for sure has been a saviour for me this summer!

ALSO……
How have our BATTLE PALEO SUMMER 2011 enthusiasts got on???? What has your weakest link been?
You final pinch is coming up so lets see how you have done!
We will be pinching on Wednesday after 5pm (just note we are coach the 5and6 classes so please be patient with us), Thursday 12-1pm & 6-7pm:
These people are up:
Essy, Gunnar, Andrew Wheeler, Lesley D, Brianne, Shiva, Justin, Annik, Audrey, Chris W, Frank, Doreen, Tim, Philipe, Nat, T-Lyn, Candice,Mel

And now to work all that fun and goodness off a classic loved girls WOD!!!!! GO HARD! Firebreathers pump the weight up 10lbs!!!!

Tech: Clean and Jerk, work up to a weight that you can perfect technique and go for 3 touch and goes x3

WOD: GRACE!
30 Clean and Jerks (ground to overhead) for Time (135/85lb) Make sure you lock out at the TOP!

Here is to the start of a short week! GO HARD!
Love Ya, Dashie

Monday’s WOD (4 pm class only) is designed by Lars, CrossFit Insider. He actually has some wise things to say…

A stick to the ass for the CrossFit Insider

Whenever I go back to the farm for a visit I inevitably run into one of my dad’s old farmer friends and shake their hands. It’s remarkable the size and strength of all those hands that have been forged by 60+ years of hard manual labor. I believe one of the reasons Crossfit exists is because the countless white collar cubicle workers have finally rebelled to the anti-physical modern world of todays economy, and Crossfit is an extension of that rebellion……however, no matter how many barbells Andy Sack hoists, I can’t help but think guys like him and I will never get that ‘Old Man Strength’ forged by back breaking manual labor. One of the reasons probably has to do with the mechanical differences associated with a ‘box’ and a ‘farm’. A barbell has an even consistent weight to it regardless if there is 45 pounds loaded onto it, or 400 pounds. A kettlebell, while heavy, is mechanically built to be lifted and moved with a certain degree of efficiency. I’d bet a 75lb kettlebell is easier to move up a flight of stairs then a 50lb bale of hay. The point of all this is this. 20 years of awkward hoisting produces a certain strength that 20 years of max lifts doesn’t seem to. So let’s take a little journey into the life of a mexican migrant worker or a hick farm boy, but let’s do it for time, because after all this is Crossfit, and most of us do work in a cubicle.

WOD:

Handstand walk 150′

1 thrusty (95#, 65#) for every fall on the handstand walk (Maximum of 10 fails)

200m carry (1 pale, 1 light kettlebell for men, 1 pale for ladies)

10 clean and jerks(135#, 95#)

200m wheelbarrow shuttle with grossly over loaded wheel barrow, laborers must load their own fucking weight. We will provide items to load.

Empty the wheelbarrow and perform 15 clean and jerks with the empty wheelbarrow. (I did it tonight, it’s awkward.) Girls C+J a pale.

200m run with 1 pale.

10 thrustys. #135, 95#

200m run with empty wheelbarrow.

10 thrustys with drywall pale. (girls will use a kettlebell)

200m sprint finish.

This WOD should give us crossfitters a small example of the differences of barbell lifting VS. implement lifting. Coaches warm the atheletes up with a spirit run and some crab and bear walking to get those hands and wrists ready. Then finish the warm up with each athlete spending some time practising a few lifts with the wheelbarrow and pale. The wheelbarrow weighs about 45lbs and the drywall pale weighs 65lbs. We will be bringing enough equipmeent to the track for progressions so anyone can come and scale if need be, so don’t be afraid to come out.

Some of us are meeting at 2pm to try this WOD out if anyone wants to hit it a little earlier. Should be lot’s of kids around also and most will have bikes for any parents out there who want to get in a playdate with a WOD.

And to top it off we will have a BBQ and meat on the go!!! Bring your spare change and have a burger.

Reminder:

Meet at Britannia track at 4 pm. Or come at 2 pm. A bunch of us are hitting the workout then.

(To get there, head north on McLean. Go a couple blocks North of First Avenue, and voila. Britannia Community Centre, and the track, is at William and McClean.)

This track workout is designed by a guest coach Lars ‘CrossFit Insider.’ Check out the CrossFit Villa Facebook page (where he regularly programs and has quite the following).

Crossfit Vancouver Labour Day Long Weekend classes:
Saturday @ 10 and 11am
Sunday closed
Monday @ 4pm

Friday’s Workout:

Work up to a 1 rep max Back Squat
Rest 5 min
Use 85% of 1RM for as many reps as possible (in 1 set)

Work up to a 1 rep max Bench Press
Rest 5 min
Use 85% of 1RM for as many reps as possible (in 1 set)

Saturday’s Workout:

400m Run
12 Wallballs (20/14/12lbs)
12 Kb Swings (1/1.5 pood)
12 Box Jumps (19/24″)
12 Pullups

5 Rounds

Have a great long weekend!

A