Blog Archive

Well, it’s been an emotional week. Thanks everyone for your words of encouragement. I love this community!

I was happy to shed some light on some of the characters in the morning classes to reveal what awesome people we have lurking in the AM.

Now its time to chill out, relax and enjoy the weekend. Let me close with an educational bit.

Your CrossFit Van coaches are always scouring the internet and researching the best training approaches and fitness products available to help you achieve your fitness goals.

Here is what I believe may well be the best fitness product of 2011:

Saturday

Warm Up:
3 rounds
200m Run
20 Double Unders

Tech:
Back Squat 5-5-5

WOD: Morrison
50-40-30-20-10
Wall Balls (12/14/20)
Box Jumps (20/24)
KB Swings (red/black)

Sunday
Make Up Day, priority: max 15 rep OHS

Lotsa love,

Corey

Mike Fandrey, along with Tom Smith, are the owners of CrossFit Rocky Point in Coquitlam, B.C.

Fandrey has been CrossFitting for a while now. He first opened up a tiny four hundred square foot garage gym in Maple Ridge. Before opening his doors of his 3,000 square foot facility in Coquitlam, Fandrey spent a good deal of time consulting with CrossFit Vancouver.

“This played an integral role in the early development of Rocky Point CrossFit,” said Fandrey. “We still use CrossFit Vancouver’s fundamentals program to train all of our new clients before they head into group classes,” said Fandrey, whose box has more than 150 members today.

He credits the business mentorship program at CrossFit Vancouver as having helped him grow as quickly and as smoothly as he has. “The program is advantageous to anyone wanting to open an affiliate of his own,” he said.

Even on one leg Emily reigns supreme among the CFV female athletes and she’s got enough youth, smarts and determination to rule that roost for quite some time.

Nevertheless, CFV boasts many inspiring female CF athletes. Kermit’s “Amanda” at the Regionals really stands out to me but Fancy Pants, Pinky and Kelly all rock too. In the morning The Great, Amanda, Kathryn and the Sock Sisters are all just a handstand push up and some muscle ups away from breaking into the top tier.

So instead of looking at athletic accomplishments to nominate a CFV female athlete of the year, I wanted to bring to your attention a female CrossFit athlete who really inspired me. And even then I couldn’t narrow it down to one!

I would like to acknowledge two women who have really come a long way since I first began coaching them.

T-Lyn

My first CF apprentice started CrossFitting in the fall of 2009. By 2011 she was keen to begin her coaching apprenticeship and she’s been a great asset to me ever since. To get where she is today she has had to overcome many insecurities and self doubts. And this month her success will be rewarded with the opening of CrossFit South Delta, her very own CF box in picturesque Ladner!

I am so proud of her courage and perseverence. Many people have come through CFV as athletes or coaches and gone on to open their own CF boxes but T-Lyn is the first apprentice since Fancy Pants, Lumberjack and I pioneered the official CFV apprenticeship program, to open her own place. T-Lyn it inspires me how you are willing to face your fears and challenge yourself to a bigger game! You and Baby Boy will do awesome.

Pirate Sox

When Liz first arrived at CrossFit she warned me: “Corey, I’m not sure CrossFit is a good fit for me, it is very intense and I am not really an athlete.” Since then she has attended group classes about 3 times a week for more than two and a half years.

Liz once told me: “Corey, I don’t like competition.” This year she won the women’s division in my client Christmas challenge defeating some very talented athletes who are more than ten years her junior.

During goal setting, Liz said to me: “I don’t care about getting better at CrossFit, I just want to get here more often.” Immediately after she went on a tear scoring personal bests and capturing top 5 on the leaderboard every week.

About Paleo Liz predicted: “I could never do that, I love food too much.” This summer she and her husband got lean following a (mostly) paleo regime and they look great!

Pirate Sox is a professional, a wife, a mother and she is a model of what is possible with CrossFit.

Liz always has a smile and a kind word for everyone. She always comes to work hard and pushes herself to excel. She is a joy to coach and she and her husband, Wolfman, are two of the nicest people you will ever meet. I marvel at her performance at CFV and cherish her friendship outside it. We are blessed to have her in our morning classes!

Liz, you’ve come so far and you haven’t peaked yet!

Warm Up: 2K Row

Tech: Bench Press 5-5-5

WOD: Showdown
Look around spot your best friend or worst nemesis, the person who is always neck-and-neck with you in every WOD. Now’s your chance to take them down! Eho can do the most reps at each station? Who has the highest cumulative total after all 9 stations?

Partner A: 1 min K2E
Partner B: 1 min K2E
Rest:: 2 mins
Partner A: 1 min push ups
Partner B: 1 min push ups
Rest:: 2 mins
Partner A: 1 min sit ups
Partner B: 1 min sit ups
Rest:: 2 mins
Partner A: 1 min box jumps (20)
Partner B: 1 min box jumps (20)
Rest:: 2 mins
Partner A: 1 min pull ups
Partner B: 1 min pull ups
Rest:: 2 mins
Partner A: 1 min wall balls (20/12)
Partner B: 1 min wall balls (20/12)
Rest:: 2 mins
Partner A: 1 min row (calories)
Partner B: 1 min row (calories)
Rest:: 2 mins
Partner A: 1 min burpees
Partner B: 1 min burpees
Rest:: 2 mins
Partner A: 1 min squats
Partner B: 1 min squats

Note: It is possible to work in groups of 3 or 4 if class size requires. Coaches may also rotate athletes through stations in a different order depending on equipment availability.

NEXT: iCocoon Stretch Therapy Intro - Saturday, January 28th @ 12:30pm-2:30pm

Cost: $67.20
Repeat: $33.60
We accept cash or cheque, please pay at the door.

SIGN UP HERE or in the school at the iCocoon bulletin board.

FYI: The iCST-Intro is the pre-requisite to attend the weekly Stretching Classes on Wednesdays at 7-8 pm or Saturdays at 12:30-1:30pm (SAT classes will start again on Jan 17th, 2012 at 12:30-1:30pm)

Will I learn something new about stretching?

Solo-partial exercises are easy to learn and can be used as daily maintenance. But your posture and flexibility will improve significantly when working with partners in class, one-on-one, benefiting from assisted stretches. We learn to assist each other in turn of greater results. In this Introduction, we will warm up each muscle group properly before stretching; we will work on the hip flexors (the major shaper of your spinal shape, and a frequent cause of back and neck pain), piriformis (a muscle that can cause sciatica), the hamstrings, calves, shoulders and a few simple neck exercises, too.

Is Stretch Therapy like Yoga?

No. The core of Stretch Therapy (ST) is based on the therapeutic effects of Proprioceptive Neuromuscular Facilitation (PNF). The PNF Contract-Relax approach ensures that a deeper and longer-lasting stretch is attained, making Stretch Therapy far more effective than simply stretching and holding a position.

How does PNF work?

There are 3 steps to PNF also called Contract -Relax approach:

First the limb is taken into the stretch position
Secondly the muscle being stretched is contracted
Thirdly the muscle is relaxed and re-stretched further into the new stretch position

What should I know before attending the iCocoon Stretch Therapy Intro?

It is recommended to review the principles of stretching safely!
Please read this article before attending the workshop.

Peek views:

<<< View the iCocoon Stretch Therapy Workshop Video >>>

<<<View Crossfit athletes’ Testimonials>>>

<<< To sign up for the workshop today - click here >>> or simply leave a response below.

We hope to see you there! Questions, please contact Giselle.

When in 2001 I explained to my mentor teacher why I had decided to leave the teaching profession she said “Corey, when you got a colouring book you were one of those kids who never wanted to colour inside the lines, weren’t you?”

To which I replied, “Lines? What lines? I always hated colouring books. Give me a sheet of blank paper and let me draw my own lines!”

With those words I left behind my teaching career and entered the world of professional recruiting eventually taking the helm as president of The Personnel Centre.
It was scary, it was exhilarating, and the learning curve was steep!
When I opened the doors to my Judo dojo in 2005 it was scary, exhilarating and the learning curve was steep.
And when, in 2008, I discovered what I really wanted to do for a living and decided to make a go of it as a CrossFit coach, you guessed it: it was scary, exhilarating and the learning curve was crazy steep!

And here I am.

I used to have butterflies in my stomach every morning on my way to group classes wondering if I would be a good coach that day and make a difference in someone’s life or not. Wondering if I would be able to earn enough that day to feed my family.

Fear and discomfort told me I was growing everyday. CrossFit taught me that if you’re not uncomfortable, you’re not pushing yourself hard enough to get meaningful results. In training or in your life.

I love CrossFit. I love coaching. I love the CrossFit Vancouver community. And I think Vancouver could be the most beautiful city in the world.

But I’ve grown very comfortable here. I no longer feel nervous heading to work in the morning. And that makes me worry that I’ve grown complacent. I’ve stopped growing. I’m not challenging myself to take on a bigger game.

So what game would I like to play that would inspire me and scare the socks off me? I already love what I do, but what would I do if I knew that I couldn’t fail? What would I want to do if you told me I had only one last year to live? What secret dreams have I been too scared to pursue? What adventures lie outside the lines of my comfort and security?

There are only 2 things I’d change in my life if I knew it was my last chance to do so. I’d spend more time with my wife and son. And I’d see the world.

And so off I go.

It’s scary, it’s exhilarating and the learning curve is bound to be steep. But CrossFit has given me the courage to face it head on. I know I can succeed here in my adopted home city of Vancouver, now I need to prove to myself that I can survive anywhere in the world. We’ll start in Europe.

April 12th, Sunghee, Kaelin and I will embark on the adventure of a lifetime as we land in Barcelona to wander the European continent without a destination or a return ticket.

Our dream is to outfit an expedition truck as Europe’s first CrossFit gym-on-wheels and travel coaching CrossFit (me) and Laughter Yoga (Sunghee) from our truck while Kaelin pursues his study of medieval martial arts with European masters.

How will we make this happen? I honestly don’t know yet. I’m hoping we can line up some likely corporate sponsors. Reebok, Rogue Fitness are you reading this? Otherwise we’ll just have to improvise.

Life isn’t about playing safe and staying comfortable inside the lines like a colouring book. It is about taking risks and adventures and chasing your dreams. How do you think CrossFit was born? How do you think CrossFit Vancouver came to be? All the benefits my life has received from CrossFit I owe to Greg Glassman and Craig Patterson who were courageous enough to chase their unlikely dreams. Were they scared? Did they risk failure? Did they face steep learning curves? Everyday! And they still do. That’s why they are such inspiring coaches! By their example they challenge us to play a bigger game.

Comfortable is your couch at home. I’m taking on a bigger game. I hope I inspire you the way CrossFit has inspired me!

Warm Up: Burgener Warm Up

Tech: Clean & Jerk

WOD: Clean & Jerk Interval
3 Rounds
3 min AMRAP Clean & Jerks (95/155lbs)
3 min Rest

Score = total Clean & Jerks over all three rounds

(Lars, here’s your chance to take Vincent down!)

In 2011 one CFV man dominated the number 1 spot more times than any other.

In most of 2011′s 52 weeks this CFV athlete claimed the top spot at least once and sometimes several times. Even when he got bumped from number one he usually managed to stay in the top 5.

Not only did he set a string of personal records during his 2011 campaign for dominance, he set several all-time school records.

He wrapped up 2011 much as he started with a 33 second personal best on the Filthy 50 falling a mere 4 seconds short of Pete K’s School Record (imagine if he hadn’t spent 5 seconds tangled in his jump rope at the start of the double-unders)!

Who am I talking about?

You might guess it would be one of the usual suspects:

CFV legends like Andy and Lumber. Or maybe one of our up and coming superstars like Lars, Poker or Dan.

Acknowledging the sheer undisputed awesomeness of those 5 CF studs, I’d like to cast my vote for the CFV Male Athlete of the year:

Vincent McCurley, the little engine that could!

That’s right. Go back and check the Leaderboard for 2011. Numbers don’t lie and this guy owns more #1 finishes in 2011 than any other male athlete. And its’ not just in running anymore.

Kid Flash arrived at CFV already possessing superhuman speed. We knew we weren’t going to beat him in the runs but back in those early years in Sheppie’s 11am Group Classes, Panda, CJ, Old Man Chan and I still had a good shot at beating Vince in non-running WODs. After all the little guy is only 135lbs soaking wet.

But over the years Vinsanity has become more than just a little speed-demon. He has overcome a back injury and returned stronger. He’s not likely to claim top spot on the CF Total anytime soon but in any WOD with weights under 155lbs it is no longer a given that the bigger, stronger man wins.

If Kermit’s 95lb Snatches at the CF Regionals were the most inspiring CF moment of the year, every WOD Vince has performed at 135lbs this year must qualify for 2nd place.

Many of you have seen his name perched atop the Leaderboard but outside the early morning classes many don’t know just what an exceptional and driven athlete Vince is.

Father of 3 and married to Kimmy (probably CFV’s fastest ever female athlete), Vince still manages to train 4-6 times per week rising early for the 6am classes even in the dark, cold, rainy winter months. And he hits it hard! Not content to knock over a minute off his blistering Barbara time, Vince added a 6th round just because he could. 20 sets of 20 consecutive double unders in 30 minutes? No problem, Vince only needed 6 minutes to blast through his first 400. So he did it again, in 6.5 minutes. And a third time for good measure. 1200 Double Unders in one WOD. Why not? This is the kind of work ethic Vince brings.

As a morning coach it is a real privilege to work with an athlete as motivated and hard-working as Vince. I know Andy, Emily and the rest of the morning coaching crew feel the same. His determination and dedication are an example to us all. Vince doesn’t complain, he doesn’t make excuses, he just shows up and gets it done. He is a little man with the heart of a giant.

Vince my friend, thank you for setting the bar high for the rest of us!

Warm Up: Pull Up Strengthening
Pull ups. Don’t got’em? Get’em.
Already got’em? Make them stronger. Here’s how:

Tech: 3 Kips
The big beat swing
Butterfly Kip
Frog Kip

WOD: J.T.
21-15-9
HSPU
Ring dips
Push Ups

About the iCocoon Stretch Therapy Intro -  usually held once a month on an appointed Saturday@ 12:30pm-2:30pm

Cost: $67.20
Repeat: $33.60
We accept cash or cheque, please pay at the door.

SIGN UP HERE  or in the school at the iCocoon bulletin  board.

FYI: The iCST-Intro is the pre-requisite to attend the weekly Stretching Classes on Wednesdays at 7-8

Will I learn something new about stretching?

Solo-partial exercises are easy to learn and can be used as daily maintenance.  But your posture and flexibility will improve significantly when working with partners in class, one-on-one, benefiting from assisted stretches. We learn to assist each other in turn of greater results. In this Introduction, we will warm up each muscle group properly before stretching; we will work on the hip flexors (the major shaper of your spinal shape, and a frequent cause of back and neck pain), piriformis  (a muscle that can cause sciatica), the hamstrings, calves, shoulders and a few simple neck exercises, too.

Is Stretch Therapy like Yoga?

No. The core of Stretch Therapy (ST) is based on the therapeutic effects of Proprioceptive Neuromuscular Facilitation (PNF). The PNF Contract-Relax approach ensures that a deeper and longer-lasting stretch is attained, making Stretch Therapy far more effective than simply stretching and holding a position.

How does PNF work?

There are 3 steps to PNF also called Contract -Relax approach:

First the limb is taken into the stretch position
Secondly the muscle being stretched is contracted
Thirdly the muscle is relaxed and re-stretched further into the new stretch position

What should I know before attending the iCocoon Stretch Therapy Intro?

It is recommended to review the principles of stretching safely!
Please read this article before attending the workshop.

Peek views:

<<< View the iCocoon Stretch Therapy Workshop Video >>>

<<<View Crossfit athletes’ Testimonials>>>

<<< To sign up for the workshop today - click here >>> or simply leave a response below.

We hope to see you there!  Questions,  please contact Giselle.

Come and join us for our stretching and mobility drills

Classes are offered on:
Wednesdays 7-8 PM
Saturdays are not offered anymore
*please check the iCocoon bulletin board for changes.

Instructor:
Giselle Nagy, Stretch Therapists

Fees – Crossfit Vancouver Member’s:
and * Non-members Fees

One Session: $20 | $30 Non-members*
Four Sessions: $70 | $100*
Ten Sessions: $130 | $200*
iCST-Intro Private Session: $80 |90 minute one-on -one review of iCST-Intro material

Payment:
Prices are subject to 12% HST.
We accept cheque or cash only, please pay at the door.

Pre-requisite to enter Stretch Therapy classes:

• The iCocoon Stretch Therapy Intro – You can repeat the iCST-Intro any time for as little $30/2hr or
• At least one private Stretch Therapy session with Giselle – by appointment only

Either of the above options are required to be done within one year from your first day in class.

Important details :

1. In order to truly warm up your muscles, it is highly recommended to attend the WOD prior to each stretch class. This will save us time to work instead of warm up in class. Have a light snack to stay sharp and drink plenty of water to continuously hydrate your muscles.
2. Be sure to dry your body and change to a separate set of dry clothing to retain your body temperature. Muscles are simply more pliable when warmed up.

FAQs

Q. Why is it important to have the pre-requisite done within one year from the first day in class?

A. Basic exercises are taught in the iCST-Intro or during Private ST sessions. Weekly STclasses are designed to gradually progress to advanced partner assisted stretching, multi-joint, stand 3 dimension stretching exercises. This requirement is the standard entree level to STClasses.

Read More

Monday at the 4pm class, Wendy forgot her necklace on the pommel horse. It is a simple diamond stud hanging from a white gold chain. If you find it please bring it to the coaches’ office for Wendy.

Thank you!