Blog Archive

Dreams are great.

You can be anything, anyone and do whatever you want.

Dreams can be good or bad, exciting or down, happy or sad, mysterious or revealing.

Dream about places you want to go or places you have been.

Dream about what you want to be or have in life.

Everyone should always dream and dream big!

Dream about the future and about new possibilities.

But most importantly is: never forget the present.

Be thankful for what you have and who you are.

Be happy with your life now and the things that are part of it.

Dreams are only dreams…

Set some goals, enjoy the ride and make your dream come true!

SATURDAY PARTNER WOD:

20 minutes of:

– 400m Run

– 20 kb Swings

– Burpees

So here is how it works:

Partner A go for the Run…

Partner B does 20 KB Swings and as many Burpees as he/she can with the remaining time.

When Partner A comes back they switch and Partner B runs while Partner A does 20 KB Swings plus as many Burpees as he/she can with the remaining time.

Score is number of  Burpees done.

SUNDAY WOD:

Fran

21 – 15 – 09

– Thrusters

– Pull ups

Hope you guys have enjoyed this week.

Have a great weekend!

Fancypants

Hey people…

It looks like the FITNESS RATING spreadsheet I posted on Monday had some problems.

If you have already downloaded… please delete it and do it again!

Here is the up-to-date version: HPC Fitness Score.

Thanks!

I always liked him and admired his abilities and he keeps proving how good of a surfer he is!

Plus he’s very hot! bahahaha

“Robert Kelly Slater,born February 11, 1972, Cocoa Beach, FL, USA is an American professional surfer known for his competitive prowess and style. He has been crowned ASP World Champion a record 11 times, including 5 consecutive titles from 1994–98. He is the youngest (at age 20) and the oldest (at age 39) to win the title. Upon winning his 5th world title in 1997, Slater passed Australian surfing legend Mark Richards to become the most successful champion in the history of the sport. In 2007 he also became the all-time leader in career event wins by winning the Boost Mobile Pro event at Lower Trestles near San Clemente, California. The previous record was held by Slater’s childhood hero, 3-time world champion Tom Curren.”

Now he’s the hero!

FRIDAY

TECH:  Back Squats 5,5,5,5,5

WOD

Annie

50, 40, 30, 20, 10

– Double Unders

– Abmat Sit ups

Cheers!

Fancypants.

Make your affiliate last 100 years by sharing best practices and tools with other successful affiliates.

The executive program is the first step in Joining the Madlab Business Group

We take all our knowledge, systems and experience we have learned from the past 10 years and pack into a hands on 3 day diploma program.

You will observe and train real clients. No simulated scenarios.

Learn about:

The Professionalization of the fitness trainer
Madlab Business Group’s Best practices
The evolution of CrossFit affiliates
Four common phases CrossFit affiliates go through
Solutions to common mistakes CrossFit affiliates make
Systems and tools to run a successful Crossfit Affiliate

September 27th, 28th, 29th

Total Cost: $1,500.00 for the three days

E-mail us for more details about the weekend (patty@crossfit.ca)

Our last Executive Diploma Program weekend was a huge success. We had affiliate owners fly in from Boston, Dublin, Atlanta, California, Florida, Las Vegas and all over B.C., to learnthe Madlab Business systems.

Here’s what course attendee, Joe Marsh, from CrossFit Las Vegas had to say about CrossFit Vancouver.

The relation of yoga and beer:

YOGA                                     BEER

No disrespect to anyone guys, just some good laughs.

Yoga, and stretching in general, are REALLY good for the health of our joints and range of motion!

THURSDAY WOD

Fight Gone Bad

3 rounds of:

1 minute on each station:

– Wall Balls (20/14lbs)

– Sumo Deadlift High Pull

– Box Jumps

– Push Press

– Row (for calories)

– Rest

Let’s hit this hard boys and girls.

XOXO

Fancypants.

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.

The next MadLab tournament begins Thursday, November 17th at 6 pm.

We’re going to follow a slightly different format this winter. The competition will include 6 teams. Each team will go head-to-head against another team each week and will receive either two points for a win or zero points for a loss. If you lose in a tie break, you will earn one point. The top 3 teams after the first four weeks of competition will advance to the Playoffs.

The league will begin Thursday, November 17th and take place on consecutive Thursday evenings for five weeks. Each week, you will also have a chance to pick a ‘Hero’ for the night. Details will be released in the next couple weeks.

If you want to be part of this Mad Lab tournament, post to comments.

On November 17th, you must bring your Fitness Rating score with you, even if it’s not totally complete yet.

Also, CrossFit Van got some more love in the CrossFit Journal. Here’s a transformation video of two of our very own: JOURNAL

WEDNESDAY WOD

ZOE

30 Muscle ups for time!

For those people who need progression for the muscle up, instead of the regular pull ups + ring dips, let’s do:

a) try the low rings, kneel down right under the bar and let’s try to work on that transition from the pull to the very deep ring dip. If you don’t have a ring dip on your own, you can do the 3 pulls + 3 ring dips with the band separately = 1 muscle up;

or

b) bar muscle ups for those who can do it with or without the band.

Fancypants.