Blog Archive

Thats right folks it is the same final WOD as last year! Our training and advancement throughout the last year will make this one a mere squirrel for us all! KICK ASS CROSSFIT VANCOUVER

(We did this on the week of April 28th 2011)

WARM UP:
Mobilize your hips and shoulders as you see fit, that extra little bit you do will make a huge difference!

TECH: Thrusters and Chest to Bar Pullups
 
Workout 12.5
WOMEN – 65lb
MEN – 100lb

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters,
3 Chest to bar Pull-ups
6 Thrusters,
6 Chest to bar Pull-ups
9 Thrusters,
9 Chest to bar Pull-ups
12 Thrusters,
12 Chest to bar Pull-ups
15 Thrusters,
15 Chest to bar Pull-ups
18 Thrusters,
18 Chest to bar Pull-ups
21 Thrusters,
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Have Fun
Dashie and Bear

The Pull Up bar is built, the weather looks promising, now I need you!

I have been in contact with Reebok CrossFit reps here and in Europe as well as with CrossFit affiliate owners along our route of travel.

They are all excited and inspired by our Where in the World is Fran Challenge and are making plans to host Fran events when we arrive in their cities. They are super inspired by our Wreck Beach Naked Fran which kicks off the whole adventure and they look forward to viewing the video release.

But we need more bodies. 11 is not enough!  

We need to motivate CrossFitters watching around the world to step up their game! 

We need to make the rest of the world take note that CrossFit Vancouver is one bad-ass box filled with the world’s wildest CrossFitters!

We need you to stretch outside your comfort zone!

We need you!

Wear a wig and shades if you want to participate incognito.

Naked Fran 1:30pm Saturday March 24th meeting at CrossFit Vancouver

No spectators please, only participants!

Email me for more info.

Core strength is key not only in Crossfit but also in everyday life. The core is the region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm.
The action of the muscles in this area contracting together provides support to the spine and pelvis during movements whether it be walking, going to the toilet or Olympic Lifting.
Core strength can help with posture and prevent injury especially in the lower back area.
So get your core strong!

TECH:
Practice the WOD movements.
-Work on your handstands against the wall, mid-floor and walking
-Try Shoot throughs on the paralettes, find that perfect height for the WOD, These are Forward Plank – Back Plank (firebreathers can add the pushup and dip in the workout)
-Butt Scoots! These are harder than you think! Try doing sets of the V-Pops (shown in video) to get this going

WOD:
3 Rounds
15 Shoot Throughs (back and forth is two)
25 Squats
15 Foot Handstand Walk (*1 min Handstand against wall)
25 Squats
15 Foot Butt Scoot (*30 V-Pops)
25 Squats
*are progressions

See Video Below for Technique and Progressions

Dashie and Bear

Add this book to your library today!

It’s a great new read that has short, simple and to the point chapters ranging from everything people should be talking about and why you should be tailoring your diet for healthy returns. It sets the roadmap well for those who choose a less than optimal diet and gives many considerations to the further damage that occurs when inflammation and your metabolic’s go awry.

This book includes some of the latest studies up to the end of 2011 so it’s a great follow up from Robb Wolfs “Paleo Solution.” Which if you haven’t read is a must first. It also has a great appendix and bibliography that will keep you informed to your brains content.

WORKOUT:
I loved how our Strength Day worked out last week. I felt it was the perfect intensity for our veterans.
Back Squat: (3,2,1,3,2,1)
Shoulder Press: (2,2,2,2,2)

Class Rookies(6 months and less) – warmup and keep to the 5 sets of 5 each. Program and engrave good movement patterns.

Compare to last week and post your increment between the two weeks.

TBear

She doesn’t want it.

How often are you switching up your range of motion when you get inverted? Training a little outside your 2 ABmat progression will stress your system differently and give your body that much needed adaptation. This will put you on the course to repping out better and more handstand push-ups if and when the range of motion increases. Go there – you’ll be fine. No better time to stress some efficiency techniques. Check out Spealler on the video at the end. He covers lowering yourself to the correct position, keeping butt and abs tight and resisting over extension. Tonnes of great stuff.

Warm-up
1 mile Run

Technique: Back and Forth between
Deadlift – (3,3,3,3,3)
Handstand Pushup – try out the bands and parallettes (automatically puts your thumbs forward and elbows back) and go for varying depths.

Workout
70 Burpees
60 Sit-ups
50 KB Swings
40 Pull-ups
30 HSPU’s

Kristen Clever went sub 10min. Let’s see how we measure up.

TBear