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*** NOTE THAT THERE IS ONLY AN 11AM CLASS THIS SATURDAY!
** NO SUNDAY 10AM CLASS.

To celebrate our Valentines Day that is coming up Tuesday we are asking you CROSSFITTERS to bring your spouses, boyfriends/girlfriends or a friend to do a partner wod!
It’s time to bond with your loved ones by sweating together, sharing strengths and weaknesses, working as a team to accomplish this challenge.
Isn’t that what relationships are all about anyways?!?!

Post to comments what you look for in a (your) relationship. What’s more important?
Curious to see what we all seek… Lars, I know your answer already! lol

Now… if you can’t get anyone to come out Saturday, don’t be shy and show up anyways! We’ll partner you up with somebody else. There will be lots of single people

This is just a cool video to set the mood for the weekend.
Come out and play!

SATURDAY PARTNER WOD:

400m Run
100 Lunges
50 Partner Push Ups
100 Box Jumps
100 Pull Ups
100 Sit Ups
400m Partner Carry

Only one person working at a time (except the pushups). Break it up as you wish, let’s say your partner can only do 20 pull ups, you fellow crossfitter, will do 80.

This is a Chipper Wod, that means you have to finish all your Lunges before moving on to Partner Push Ups and so on.

SUNDAY:

Make up day

A quick reminder about the Sheppy, Lumber, Fancy Pancy and Eagle Client meeting. 6:15 pm in the lounge on Thursday February 16. Drinks and eats provided. Come on out and share your love.

Hope you enjoy the week!
Later!
Fancypants <3

The rumours are true: we’re hosting a live auction at the Valentine’s Day party on Saturday night. All money raised will go directly to Andy Nutts Memorial Cup prize money.

What are we auctioning off?

Some of the most eligible bachelors and bachelorettes we could find.

So bring some cash in your wallets and you might be able to buy yourself a hot Valentine’s Day date before the night is over.

Here’s a sneak peak at our line-up:

There will be a familiar face or two: Chad Chubey , the worst contractor in the world, but he has a pretty face.

And a newbie who has caught many eyes already: Cutie Patootie Meagan McGuinness

And some faces and bodies you have never seen before…

See you all Saturday for an entertaining night.

PS Buy your tickets tomorrow for $10. Price goes up to $15 at the door.

PPS We still need help at the door ticket taking (shifts are only an hour long).

PPS We still need bartenders. Email Ana at [email protected]

– Eunice

People often ask what the heck is going on at that green corner of the gym, and man, let me tell ya, there is a lot of good stuff there!

One of the things NoTone (Antony King) has there are the Barefoot Shoes.
This Barefoot thing is becoming more and more well known in the last few years and so many people are discovering the benefits of it.
It turns out to be that it’s nothing new. We are just re-learning to walk on our feet the same way our ancestors once did, just like the Paleo diet (we are trying to eat what they ate), but why??
Simply because we are generically made for it! As simple as that.

Now, with modern society, we can’t be literally barefoot all the time. Tell me what kind of office job would you find if you didn’t wear a pair of shoes in your first interview?!?! I can’t think of one.
So the idea here is to have shoes that will imitate as much as possible a barefoot.

I’m no expert on this so I got NoTone to explain to us the “whats and whys” about all this and here is the article he put together so we can understand a bit more about this:

Why Barefoot Living Is Not A Fad!

Read it and go talk to him if you have any questions… he can talk about this for hours! Don’t be shy and go check his little green corner out!

FRIDAY:

Today we are going to do our FIRST DAY AGAIN! Yes, that’s it!
This is a great test of our abilities, an awesome way to test yourself and how much better you’ve gotten over time.

WARMUP: 400m Ball Run

TECH:
Max Pull Ups
Max Push ups
Max Dips
Max Sit Ups in a minute

WOD: TABATA SQUATS

Time to set new Pr’s again!
Have fun
Fancypants.

PS:THIS SUNDAY 10AM CLASS IS CANCELLED!

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Please be advised that CFV will be closed for cleaning Sunday morning in the aftermath of Saturday night’s party.

It is my understanding that order should be restored in time for Tbear’s 5pm class.

Meadow

Slow and Steady: Does it really burn more fat?

How did this Myth come about?

What in fact happens in lower intensity exercise?

Wondering how come so many people out there still believe in this myth?

These are few questions that this article answers. But there is much more to it!

Written by our awesome Kinesiology Consultant Tony Leyland (aka The Prof).
Tony is a senior lecturer at Simon Fraser University in the School of Kinesiology.

“…This article will discuss the commonly held belief that long slow endurance workouts are the best way to lose weight.  If you have tried to talk some friends into CrossFit with the promise of improved body composition (in addition to all the other benefits) you may have heard this typical response. Of course many gyms have graphs up on the wall that are similar to the one shown below so it is understandable that many people harbour this misconception…”

“…So does slow and steady burn more fat?  The correct answer to this question is, as many things in health and fitness, a bit more complex than just giving a simple yes or no answer.  I know you have heard this before but it really does depend on a few things…mainly training intensity and duration of exercise.  Certainly the graph above (which as stated, is often on the walls of “Fitness World” type establishments) gives an inaccurate representation of the true picture…”

Click Fat Burnign Zone Myth for full article.

THURSDAY:

TECH:

1 Squat Clean

3 Front Squats

Athletes are going to perform 1 Squat Clean and 3 Front Squats in a row. Do not put the barbell down before all 4 reps are done. No racks needed.

Work up to 75- 80% of your 1 rep max squat clean. Keep good form. Practice getting under and receiving the bar on the shoulders.

WOD:

1 Rep Max Split Jerk

Saw a lot of people setting new PR’s on tuesday. It was awesome!

Let’s keep it going, getting strong and fitter!

Xoxo

Fancypants.