Blog Archive

As you have noticed we have extended our box! However it needs a little bit of love! This Saturday from 12pm – 4pm (approx) we are going to be painting and would love if you can help out for all or part of it!
We will supply all the painting resources and of course some snacks and beverages.
Hope to see you there!

Wednesday Pixie Day!

Today we are going to focus on the muscle up. This complex movement is difficult but do not get discouraged, working on the small things can really help to advance to the next step.

TECH:
1. False Grip: Practice hanging in this position (how long does it take to accumulate 2 minutes hanging in the false grip?)

2. Elbows In! The wider you take the rings the harder it is to control, think about placement, pulling the rings and placing them under the armpit.

3. Negatives: Start on your knees underneath the bar and slowly go through the movement from bottom to top and then again. Not a jump into the ring dip! Your body must be tight throughout the whole movement. Try starting at the top also.

Those of you that already have a muscle up with a false grip and need to progress to a non-false grip muscle up that is quicker in a wokout where you have to string many tother practice a kip on the rings where you bring the hips to the rings and then do a situp! Here are links to the videos for this:

WOD:

7 Muscle Ups (Progressions: 10CTB, 10Ring Dips)
200m Run
x5

Give a Gift of Love for Valentine’s Day

Enjoy Couples Massage in the comfort of your own home – side by side with your loved one or just a friend.  Price includes 2 x 60min sessions, your choice of relaxation, aromatherapy, deep tissue, shiatsu or Thai massage.

Cost: $260+hst
Bookings:  By appointment only

Please allow at least 48 hours to reserve the day and time you prefer.  Subject to space and availability of therapists.  Make your reservation by purchasing your service today, for more information please email Giselle at info@cocoonwellness.com  or call/text the number below:

We are exactly half way through our Team Paleo Challenge!
How is everyone doing? We have been seeing some awesome meal photos going up on the Facebook page and people also admitting their cheats and sharing other great things.

So I have a few questions for you all.
What has been the hardest thing so far? What are your plans/goals for the next three weeks? Has anyone completely given up???? How are you going to hold yourself and your team accountable for the last few weeks??

Please comment below about the challenge there will be a random prize for the most outstanding comment

Now an update on the prizes:
1st place takes 2/3 of the total pot (That’s right a whack load of Cashola!)
2nd place gets their money back and a prize
3rd place gets their money back and a prize

The overall BIGGEST LOSER! Will receive a brand new pair of INNOV8 shoes care of Fitness Town! Totally kick ass prize!

There are also going to be a few other prizes that will be awarded these are still to be finalized

A huge shout out to a few of our sponsors! Please support them in anyway that you can!

Tuesday:
Tech: 10×10 OHS

WOD:
5 Rounds of
30 Double Unders
15 Pushups Guys/10 Pushups Gals

Dashie

Dr Romanov discusses increased calf muscle soreness in those new to fore foot running

Please post thoughts and times to the comments section.

A

CrossFit Vancouver has an amazing community and I am sure you all feel as lucky as I do to be a part of it. For me the CFV community makes me complete, it fills that little hole. We have such a unique place that is tight, well rounded and filled with many amazing people.

As you go into the school this week you will notice the new “WALL OF RESPECT”

The people on the wall have been part of our community for 5 or more years and are the building blocks of CrossFit Vancouver. Its people like this that make our community strong. They are humble, loyal, authentic, loving and darn right good fun! Also they are people that everyone wants to workout with!

What made them stick around????

Pup explained how he hates the workouts it’s the people he comes in for!
JB said he misses meetings but always finds time to workout!
Andy talked about belonging from the moment he walked through the door!

Its our community, its YOU! That’s what people stay for!

Want to get on the wall…………stick around for 5 years and you will go up. The Veteran Appreciation night is a new annual event and new faces will be placed on the wall each year.

Monday: Test Day

Tech: Clean and Jerk, try and find a new 1 rep max
DONT PULL EARLY! And make sure you lock out the Jerk!

WOD:

Grace
30 Clean and Jerks (135/95lb)

Giddy Up!

Dashie

I want to send out a big thank you to everyone who came to our inaugural Project Endurance ‘Running as a Skill’ Workshop. I’m very happy with everyone’s progress so far, and I’m looking forward to where you’ll all be in ten weeks time.

We (Sheppy, Dan, and I) learn a lot every time we teach this stuff, so keep your suggestions coming.

Please post thoughts and workout times to the comments section.

A

Here is a short interview of Wheat Belly author Dr. William Davis

Weekend Double Post

Saturdays’s Skill/Str Element:

Take 10 minutes to find a 1RM Shoulder Press

Saturday’s Workout:

In teams of two, alternating rounds

5 Hands off Push Ups
7 KB swings
15 Squats
18m Bearcrawl

Rounds in 25 min

Sunday is Makeup day

A

I hope she wins the science fair

Today’s Skill Strength Element:

Overhead Squats 10 x 10

Today’s Workout:

400m Row
400m Ball Run

A

Today’s Skill/Strength Element:

10 min Pistol Squat Test
+
workout tech

Today’s Workout:

5 Rounds
4 HSPU
8/8 One legged Squats
12 GoodMornings (35/45lbs)
16 Box Jumps (19″/24″)

A

Today’s Skill/Strength Element:

Heavy (not maximal) Deadlift 3, 3, 3

Today’s Workout:

Dumbbell Bear

5 Deadlift
5 Hang Power Cleans
5 Thrusters

Every minute on the minute for 20 minutes. Choose your weight wisely.

Cool guys don’t drop dumbbells.

A