08 Mar 2012
Friday: Personal Development Comes in all forms
Before we get to a great story about personal development, I want to take the time to give a few people props on having Gold Star attendance last month. Keep on signing in at the front, and start signing in if you’ve been forgetting.
Lindsay Farlow topped the chart with 19 class sign-ins in February!
Lindsay Farlow – Warrior of the Month
Honourable Mentions go to :
Alex Ianchici (15)
Alison coolican (13)
Bernard Leclair (15)
Chris Welsh (12)
Dallas hong (12)
David Cline (12)
Dennis Hummerston (12)
Doreen Walmsley (14)
James Alexander (12)
Jennine Stockall (16)
John Lenic (15)
Marlaena Poss (14)
Meagan McGuinness (15)
Ron Aguilar (16)
Scott Craig (12)
Shiva Shirazi-Kia (12)
Steph Shea (16)
Vince McCurley (13)
Now for the story of personal development. Little Kermit is all grown up! Details are in this video:
Friday:
Warm-up: 800 metre run
Tech: Deadlifts (5, 5, 3, 3)
WOD: Every minute on the minute for 12 minutes:
6 Bodyweight Deadlifts
6 Burpees
If you can’t complete the 6 deadlifts and 6 burpees in 30 seconds, choose a number and load you can finish in 30 seconds each minute. Trust me, you will want at least 25-30 seconds rest each minute to get through this one.
EUNICE
08 Mar 2012
Request an on-site Wellness Service
[gravityform id=4 name=BookingRequest for Registered Massage Therapy or Holistic Body Work and Movement Therapy]
07 Mar 2012
Thursday: Prof Time
There is a CrossFit Level 1 certification at our school all day Saturday and Sunday, so there won’t be any classes on Saturday and the Sunday 5pm is pushed out till 6pm. HOWEVER, come out and do a Wreck Beach stairs WOD in lieu of Saturday’s classes. Meet at the top of the Wreck Beach stairs out at UBC at 11 am on Saturday. Post to comments if you’re coming, please.
Simon Fraser University Professor Tony Leyland has been a staple at CrossFit Vancouver for years. He is a wealth of knowledge, and can do some pretty amazing tricks for an old guy. Here he was in his prime back in 2007.
Tech: Push Press (5, 5, 5) – Figure out your workout weight
WOD: Games Open WOD 12.3 (my apologies for programming box jumps two days in a row…)
60,000 plus people across the world will be doing this WOD in the next few days. Hit it hard, and see where you stack up on the worldwide LEADERBOARD.
18 minute AMRAP
15 Box Jumps (24/20) (same as last year’s Games standard)
12 Push Press (jerks are accetable) (115/75)
9 Toes to Bar
EUNICE
06 Mar 2012
Wednesday: The importance of balance.
You can smell a Prowler the second she walks through the door. Her eyes light up at the perception of quality men working out as she prowls her way through her intro session. She doesn’t care about her Tabata Squat score. She’s more excited about the gold mine she just found, as she instantly senses that CrossFit Vancouver is going to be a better place to meet men than any online dating site she has tried.
I usually use this as a sales tactic to a Prowler on her first day, reassuring the Prowler that this place is a better social house for single, fit, attractive, educated young professionals than anywhere else in the city. Increased fitness for the Prowler is a mere byproduct of her greater mission.
But there’s a flip side to this, as well…
You have to be careful about the ‘shit where you eat’ syndrome. The truth is, once you’ve been here for a while, you eventually start branching out again, if nothing else but for a healthy dating balance. After all, there are better dating conversations than muscle ups and snatches.
And for one of our own – Jenny ‘The Bus’ – she is turning to reality TV to find her man.
Below is The Bus’ Canadian Bachelor audition video.
Wednesday:
Warm-up:
3 Rounds:
15 Hollow Rocks
25 Double unders
Tech: Vertical Jump – Find your max vertical
WOD: BOX JUMP LIL CINDY
12 minute AMRAP:
5 pull ups
10 push ups
15 box jumps
Eunice
