Blog Archive

Who needs more than one ball. Working on their negative splits

Check out this article on the wisdom of Negative Splits

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Weekend Post!
Please note the class change on Sunday (5pm moved to noon).

PAINTING PARTY!!! Thats right folks we are painting the new space next door tomorrow 12-4pm please come help if you can!

Saturday:
Tech: Hollow Rocks

Get that core strong! How many can you do in 3 minutes?

WOD:
10 Burpees
20 Hollow Rocks
400m Run
20 Burpees
40 Hollow Rocks
400m Run
30 Burpees
60 Hollow Rocks
400m Run
40 Burpees
80 Hollow Rocks
400m Run
50 Burpees
100 Hollow Rocks
400m Run

At the end of this workout I would love to hear that everyone stayed to the end of the hour and really stretched out! Think shoulders and hips!!! Take the time to help your body recover!!!

Sunday: Make Up Day

Have a great weekend everyone
Dashie

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Please note the class time change for this Sunday. (no 5pm – Noon class instead)

It is that time of year when we are going to be hosting student meetings.
At these meetings we get together to find out from you
1. What is working
2. What is not working
3. What you would like to see in the box

The dates for each coach are below hopefully you can make it as it is also a special time to get together with everyone

Charlie: Friday Feb 3rd, 7pm (TONIGHT!!!!)
Corey: Friday Feb 10th, 7pm
Sheppy/Ana/Eagle/Lumber: Thursday Feb 16th, 6.15pm
Patty/Eunice/Bill/Ben: Friday Feb 17th, 7pm
Tbear: Wednesday Feb 22nd, 7pm
Andy: Friday March 2nd, 7pm

Friday:
WarmUp: 800m Run
Tech: Shoulder and Hip Mobility for the Overhead Squat

Dont be afraid to also do some wall angels and dislocates!

WOD: 10×10 OHS (This is the last day for the 10×10 so add a little weight)

Happy Friday!

An anti-Valentine’s Day sentiment seems to have engulfed 95% of our population. Here at CrossFit Vancouver (perhaps due to my single-handed persistence) we have chosen to embrace the day of love.

MAN LOVE

Last year, good things arrived at our V-Day party: A Goddess walked through our doors, instantly capturing Patty’s heart. Aud Squad and the Pink Pig fell in love in six days and were engaged within six months.

Saint Audrey

Now that we know Audrey better, it is clear that she truly is a Saint. She has us all thinking, ‘You’re not going to do better than Aud. Don’t screw this one up, Patty!’ (In all serioussness, in my humble opinion I would list Patty and Audrey as one of our community’s most compatible couples, along with Lumber and B, Pup and Mamacita, and Bill and Blewett).

I digress.

This year, Valentine’s Day celebrations will begin on the morning of the 11th. There will be one class only on Saturday, February 11th – a couples’ workout. You can come with a pre-selected partner, or just show up and we’ll pair you up the morning of. PLEASE don’t be shy if you don’t have a partner. We’ll take care of you. Last year, we had 25 pairs take part in the event, with Kermit and Dan taking it down.

The party will start at 9 pm on Saturday night. It is NOT a singles party. We have some great ideas planned – something even better than last year’s dating game. We’re keeping our plans secret for now, but stay tuned for details in the upcoming week.

I’m ending this post with a disclaimer.

Tickets for the Valentine’s Day party are $10. This will include a free drink. Buy tickets from any at CF Van coach starting Thursday the 2nd.

Bring your non-CF Van friends. They might become the next Valentine’s Day success story!

If you want to bartend, contact Ana at [email protected] Let her know know if you want an early shift or a late shift.

Here’s why we’re charging $10 for tickets:

1). To cover our costs: party insurance ($250), heat, electricity, party decorations, clean-up, and booze (which somehow always end up being given away for free). The truth is we have lost money on every single one of our parties except the most recent Hallowe’en party, where we sold 200 plus tickets prior to the event.

2). Pre-selling tickets and having someone work the door allows us to monitor who is being let in to our community. Your friends are probably cool, but it’s just safer if we make sure we account for everyone who walks through our doors.

Stay tuned for more details in the upcoming days.

Love has arrived…

Eunice

Thursday:

Warmup/Tech:
Spend the first 20 mins of the class working on your handstand balancing, handstand walking!
Then get out your jerk bar and warm that up to your workout weight.

WOD:
We did this in MadLab and it was awesome!
In teams of 2 complete:
5 Rounds
10 Jerks (155/105lb)
20 Toes to Bar
30 Pistols
Only one person working at a time and the movements must be completed in the order

Dashie