Blog Archive

Michael Sandler from Runbare.com summarizes the above video “as ancient man left the trees and the jungle, he adapted and became more of a runner than a climber. Many adaptations and changes took place, including, but not limited, to changes in the lower leg and foot.”

Also check out these two short articles titled Evolution made humans marathon runners and How Running Made us Human

Saturday’s Strength Element:

3 Weighted Pull Ups
Rest approx 60s
6/6 Weighted Bulgarian Split Squats
Rest approx 60s

5 working sets for each movement (not including warmup sets)

Saturday’s Workout:

In Teams of Two – one member working at a time with the exception of the run, both members run

200m Run
12 Chest to Bar Pull Ups
12 Pistols
12 Hand Stand Push Ups

Rounds.Reps in 15min

Sunday is Make up Day – make Crossfit Open WOD 12.4 a priority if you haven’t attempted it yet

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Physical activity has an incredibly protective effect on the brain and all of its mental processes.

Noted benefits of exercise include :

– an increase in the num­ber of new cells formed in the hip­pocam­pus (the hip­pocam­pus is cru­cial for learn­ing and memory)
– an increase in blood flow to the brain
– a dramatic increase in the num­ber of con­nec­tions between neurones,
– an increase in brain volume (especially in the frontal and tem­po­ral areas of the brain involved in exec­u­tive con­troll and, again, memory processes).

Based on exercise and health data from nearly 5,000 men and women over 65 years of age, those who exercised were less likely to lose their mental abilities or develop dementia, including Alzheimer’s.

Get your parents on the program!

Check out this old lady:

Johanna QUAAS is 86 years old, competing in a Gymnastics event in Germany.
I bet she’s sharp as a tack!

Today’s Strength Element:

Sumo Deadlift 2, 2, 2, 2

Today’s Workout:

Sasquatch
21, 18, 15, 12, 9, 6, 3
SDHP (75/55 lbs)
Push Press (75/55lbs)

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Our In-House Apprentice Diploma program includes both our Junior and Senior apprenticeships.

There are two options available to students: The first version is for students who live in Vancouver and takes two to three years to complete. The second is a ‘fast track’ student internship option for out-of-province or international students, and takes three months to complete the program.

Junior Apprenticeship:

Admission Requirements:
Students must be 19 years of age
Students must have a minimum of 6 months Crossfit experience

• Shadow and assist Instructors with group classes
• Shadow and assist Instructors with one-on-one personal training
• Study and learn coaching cues for all CrossFit movements
• Learn basic nutrition, assist with prepping food logs, assist with keeping student on nutritional goals
• Learn basic anatomy
• Learn basic exercise science
• Learn business model and free market system
• Complete reading list (various books, articles, and papers)
• Bring in three friends to train.  As the sessions progress the apprentice takes on more responsibility and an increased role in delivering the coaching.

Senior Apprenticeship:

Admission Requirements:
Students must be 19 years of age
Students must have also completed the Junior Apprentice Program or Fast Track Program and completed a Level One Crossfit Certification Course

• Assist Instructors  and begin to lead group classes
• Assist Instructors and begin to lead one-on-one personal training
• Help with and eventually take the lead on programming workouts for group classes
• Pass five exams in the following areas: nutrition, anatomy, exercise science, coaching cues, and the CrossFit Vancouver business model
• Host a minimum of two community events, such as social functions, charity events, or CrossFit-related seminars or workshops
• Host client feedback meetings bi-annually with students
• As the 1 on 1 sessions and group classes progress the apprentice takes on more responsibility and an increased role in delivering the coaching slowing earning a larger percentage of the gross revenue, based on referrals and retention
• Must have 30 students of his own and gross $4,000 before the Senior apprentice can graduate.

Associate Coach: (Only after Graduating from the Senior Apprentice Program)

Admission Requirements:
Students must have also completed the Junior and Senior Apprentice Program at Crossfit Vancouver School of Fitness and completion of a Level One Crossfit Certification Course

• Lead group classes
• Lead Personal Training sessions
• Program with an instructor for workouts for group classes
• Host Client Meetings
• Developing a small business within Crossfit Vancouver

Upon graduation the student is free to pursue a career in any Crossfit around the world.  We have helped place many graduates.  Our graduates are sought out around the world and known for excellence.

Many graduates go on to own their own successful Crossfit affiliates.

Fast Track Apprentice Program

The ‘Fast Track’ program is for students who come to CrossFit Vancouver from out of town to complete a student internship on a full time basis.

Length: 12 Weeks (This may be extended)

Prerequisites:

Level 1 Certification

Crossfitting for 6+ months

Curricula

• 10 PT’s (one-on-one)
• 10-15 hours of shadowing per week (PT’s and Classes)
• Unlimited access to Classes
• 1 hour per week Coach/Student review
• 1 hour per week Test Prep/Reading Material
• 5 Tests covering – Anatomy, Exercise Science, Nutrition, Coaching Cues, The Business of Crossfit

Cost: $3,495

E-mail us for more details about the ‘fast track’  Senior apprenticeship program, as the specifics will differ depending on your previous CrossFit experience and the amount of time you’ll be in Vancouver: info@crossfit.ca

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Today’s Skill Element:
Muscle Up/Workout Prep

Today’s Workout:
Crossfit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wallballs (20lbs, 10ft Target/14lbs, 9ft Target)
90 Double-unders
30 Muscle-ups

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Today’s Skill/Tech Element:

Practice your Pull over, or Bar Muscle Up or Glide Kips (different ways to get yourself above the high bar)

Today’s Workout:

Rounds in 6 min

6 Hands Off Pushups
9 V Ups
12 KB Swings

2 min Rest

Rounds in 6 min

6 Pull Ups
9 Hollow Rocks
12 Lunges w/kb in the rack position (one hand)

Total Reps

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