Blog Archive

Mondays 4-5pm November 21st, November 28th, December 6th.

Bring the kids to play while you hit the 4pm Group Class.

If we have a successful turnout this program will continue in the New Year.

Class size limit 8 kids ages 6 to 12. $40 per session or $100 for all 3 sessions. Contact meadowlark@crossfit.ca to reserve spaces.

Here’s some footage from our Summer Camp:

Warm-Up: Burgener Snatch Warm-Up

Tech: Hang Squat Snatch, Squat Snatch

WOD: Snatching Double Unders
7 Rounds
35 Double Unders
1 Snatch (power or squat)
Choose your own weight but you only get one snatch attempt each round so if you miss a lift it does not count!

Your score is equal to the total weight lifted minus your time in seconds. So for example, I did this workout at 145lbs and it took me 8:20 to complete. I didn’t miss any reps so my combined weight lifted was 1015 (7×145) minus 500 (my time in seconds) so in the leaderboard my score is 515. Biggest number wins.

So which will you try, a heavier weight or a lighter load done quickly?

Benefits of Massage Therapy for Athletes

Crossfit athletes routinely stretch their physical limits through intense functional movements.

In order to support the members of this community Cocoon Wellness is now bringing Registered Massage Therapist’s services to the CFV School.  Registered Massage Therapy can help preventing painful sports injuries and facilitate recovery to unresolved chronic musculoskeletal disorders.

Do you have extended health care coverage through your employer?
If you have an Extended Health Care Plan, you need to look at your policy to determine what amount of coverage you have for massage therapy!  If you have extended health care coverage, now you  can enjoy out-of-pocket expenses for massage therapy here at the school.

Mobile RMT Fees for CFV:
$100 | 60 min Registered Massage Therapy
$140 | 90 min Registered Massage Therapy

How to book an appointment with a Cocoon Wellness RMT Associate?
Our Registered Massage Therapy Associates do not have set schedules at CFV.  They are fully insured, independent RMTs, usually working out of their own professional settings – and now will bring their services to our school by appointments only. ( Treatments are currently available on Mondays, Tuesdays or Wednesdays.)

Simply click on this icon and send your appointment request today! Please allow at least a two-three days notice in order to secure the preferred time and day for your service.  Provide at least two different days and times to better accommodate your schedule.  We will get back to you in 24 hours.

What is your cost of getting Massage Therapy if you have extended Health Care Plan?
The average extended health coverage is around $300-600 per year.  You might have a percentage  associated with your coverage. Here is one example of how your policy may work:

Your policy may read: ” We will cover 80% of Massage therapy treatments to a maximum of $500.”

Treatment Fee: $100 per 60 min treatments
Amount rebated from Medical expenses: $80
Total out of pocket expense: $20

The above is an example of one possible plan.  It is also important to check if you require a Doctor’s referral for access to your plan. Please remember that you may also receive coverage for massage Therapy under ICBC if you are in a motor vehicle  accident.

Questions? Please talk to Giselle at 604-788-5432

First, a quick shout out to Matt “Wildman” Guterres our chef extraordinaire responsible for the Paleo Pig Roast at Nutts Cup in August. Matt is doing an Alice In Wonderland themed Pop Up Restaurant with Swallow Tail Supper Club.

Here are the dets:

When: Thursday, November 24 at 7:00pm – December 17 at 11:30pm
Where: Secret Location in Vancouver area

This Pop-Up Restaurant is launching for just 9 seatings and then it’s gone forever!

Swallow Tail Secret Supper Club is taking care of our food (their chef cooked for royalty). In The House Festival will be doing theater performance of Alice In Wonderland characters. So that means it’s INTERACTIVE! You can expect the White Rabbit to take your coat, The Mad Hatter to serve you tea. Cool huh.

BYO wine/beer too;)

Secret Location is going to be emailed to guests 1 week prior to seating.

$129 gets you: 5 course Prix Fixe menu + Entertainment + A Cocktail + BYO Wine/Beer
Groups 10+ = $99 each

Seatings:
Th Nov 24 (groups of 25-50 only)
Fri Nov 25 (groups of 25-50 only)
Sat Nov 26
Th Dec 1 (sold out)
Fri Dec 2 (groups of 25-50 only)
Sat Dec 3
Th Dec 7 (sold out)
Fri Dec 8 (sold out)
Sat Dec 9 (sold out)
Th Dec 15 (groups of 25-50 only)
Fri Dec 16 (sold out)
Sat Dec 17

Times:
Thurs/Fri – 7pm seating
Sat – 4pm or 8pm seatings

The Food Network is filming it for a TV show called The Worlds Weirdest Restaurants. Pretty exciting stuff! If you’d like to go, just e-mail Matt matt@swallowtail.ca and mention CF Van when you book and he’ll hook you up a discount.

Okay now onto business:

Saturday

Technique: Review back squat both high bar and low bar.

Workout: 30 body weight back squat/1000m row

For Time:
30 Body Weight Back Squats

1000m Row

Sunday

Technique: Push-press, go for broke

Workout: Jacob’s Ladder with a barbell

See how far you can get in 12 minutes.
Start with 35lbs for the ladies and 65lbs for the gents. Increase by 10lbs every round.
5 deadlifts
5 cleans
5 front squats
5 pushpress

– Jersey aka Kermalicious aka Kerms

Although the school is officially closed tomorrow, a growing group of us is coming in at 11 am for a moment of silence followed by the Nutts Hero WOD.

Join us! Do it alone, or do it with a partner. Arrive at 10:30 am to warm-up.

Here’s some footage of the 2011 Nutts Cup and the Nutts Hero WOD. This is what’s in store for you tomorrow.

– Eunice

So, I hope everyone enjoyed my favourite nasty workout. Today is a workout that should be approached with as much intensity as you can muster! It is a hybrid of sorts…

Technique: Warm-up your thruster, deadlift and power clean cause you’re going to need it for…

Workout: Catfight = Fran vs Diane vs Elizabeth

21 Thrusters (95lbs/65lbs)
21 pull-ups
15 deadlifts (225lbs/155lbs)
15 handstand push-ups
9 power cleans (135lbs/85lbs)
9 ring dips

Coaches you may have to stagger the start in order to accommodate larger classes.

Now here’s the question of the day, of the three CrossFitters below who would you put your money on in a show down? The Brown Owl, the Dash or the Kermitron?

-Kermitron

Okay folks, I apologize for the short post tonight, but I am embedded in some painful group work and have but mere minutes to get this post out.

First, a special shout out to Essy and her Dance Classes on Fridays, they are now open to drop-ins too. Drop-in fee for one class is $25 for one class. The first class was a big hit! There were 22 people out there. Even Sheppy said he had lots of fun.

The next one is this Friday, and there was 4 classes left:

November 11th
November 18th
November 25th
December 2nd

Now it’s business time…

Technique: 10 x 10 second handstand holds, use the wall or spotters if necessary. Aim to get the full ten seconds counting Mississippi-ly (1 Mississippi, 2 Mississippi etc.)

This is my favourite workout of all time! I remember watching the original video and thinking Annie Sackamoto was just plain bad-ass and wishing I could be as tough as her. After watching her at the Games this year I think she is even more bad-ass and I am pretty confident I will never be that tough!

Workout: Nasty Girls

3 rounds for time of
50 squats
7 muscle-ups
10 hang power cleans (135lbs/85lbs)

-Kerm-diggity

Reminder Friday November 11th is Remembrance Day. The school will be CLOSED.

“Lest we forget.”

I often ask people what workout they haven’t done in a long time or what movement is overdue for a touch up session. However, it is not often that I get a request out of the blue, but I did today! And seeing who the requester was, well I couldn’t say no. Not to mention the fact that we haven’t done this workout in a while. So, by special request…

Coaches take your classes through the Burgener snatch warm-up or some variation to get the shoulder nice and warm.

Technique: Snatch – don’t go overboard with weight or reps. Trust me you are going to get plenty of reps in…

Workout: “Isabel”

30 reps for time
Snatch (135lbs/95lbs)

Scale as necessary.

Now any guesses as to who asked for Isabel? I will give you one hint, it was a male.

-Kermitra

Happy Monday CrossFitters! So, I have posed this question to some of you before, but I wanted to make sure everyone got a chance to throw in their 2 cents.

I am trying to come up with a seriously awesome playlist, perhaps even two, to motivate everyone during their workouts. I don’t know if you are like me, but the right music can make a huge difference in my mental approach to a workout and the results can be dramatic. Yes, I like country for heavy lifting, and electronic for grinders. Here is one my personal favourites.

Beastie Boys – Sabotage

What is your favourite song to workout to? Post to comments section. I can’t guarantee that every suggestion will make the list, but I’m interested to hear what you’ve got.

Technique: Deadlift (3,3,3,2,2,1,1)

Workout: “Optimus Prime” Squared

As many rounds as possible in 15 minutes of:

1 rope climb
4 burpees
9 kb swings (red/black)
25 double unders

– Kermitage