Blog Archive

HI EVERYONE!

Sorry for the last minute notice, but the Sunday 5pm class will be moved to 3.30pm!

Hope you can all still make it out!

THANKS

If you’re hungover, this workout is the BEST one to work it off by sweating for 30 plus minutes!

Saturday: Filthy 50/Chuck Norris

50 Box Jumps

50 Jumping Pull ups

50 KB swings (red/gray)

50 Walking lunges

50 Knees to elbow

50 Push Press

50 Back extensions (or good mornings)

50 Wall Balls

50 Burpees

50 Double Unders

Sunday: Make-up Day!!

Have fun, kiddies!

Sent from my iPhone

Next Sunday, after the Regional competition, CF Van is hosting an after party at our home. Get a ticket early because we’re only printing 300. Contact Audrey at audrey@crossfit.ca to get tickets.

It’ll be a great chance for the entire CrossFit community in Canada West, from athletes to fans to judges and coaches, to get together for a post-competition drink or two. The Regionals organizers and REEBOK will also be coming. This shaker will set the bar for the other regions!

Check out the Facebook Page that Squad is putting together: FB PAGE

FRIDAY:

Tech: Snatch High Pulls/Squat Snatch (Spend 15 minutes on high pulls first. Do 5 sets of 3-5 heavy reps. Then move to the squat snatch)

WOD: Regionals WOD Double Under-Snatch Ladder - How far can you go?

In 50 seconds, complete 20 double unders and one snatch. Then move to the next station, and at the top of the minute begin again. The load will increase by 10 pounds at each station. You have 50 seconds each minute to complete the double unders and one snatch. Keep going until you can’t complete the snatch weight.

We’ll start the load much lower than the Regional WOD (55 lbs for women, 95 for men). If you can’t consistently do 20 double unders in 15-20 seconds, do 10 double unders instead, or 20 single skips each minute). When you’re knocked out, work on your double unders!!!

Check out the workout description video on the Games site: WORKOUT DESCRIPTION VIDEO

Coaches: Set up bars ranging from 55 pounds to 185 pounds (This means there will be 13 pre-loaded bars on the floor. Everyone will use the same bars, like the Thruster Ladder at Regionals last year. Send your athletes off one minute at a time. Women start at 55 pounds. Men start at 95 pounds).

– EUNICE

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WHY?

• To promote personal improvement, camaraderie, excitement and fitness through head to head challenges
• To get you to man up and have fun!
• It is good for your soul.
• Pride and Glory
• Oh Yeah, the 10X Grand Champion will receive a reserved parking spot under the “MadLab Ladder Champ” sign (being made as you read) by the front door of the School of Fitness

How it works

• Every Thursday night is Head to Head ladder challenge night
• WOD will be posted on Monday (website on Monday blog post)
• Every WOD will be from the standard list that makes up the Madlab fitness Rating (Wods on Leaderboard at gym)
• There will be a board to sign up on if you want to compete
• Find someone you want to challenge
• You have until Wednesday night to negotiate and accept a challenge with someone

Negotiation:

• Both athletes need to have a good chance of winning, so the function of the Ladder is to create an even challenge for any two athletes regardless of current fitness level.
• The handicap should bring the lower performing athlete to the same level as the higher performing athlete so that both have an equal chance of winning.
• Most likely, athletes will agree on an equalizing handicap based on their most recent scores for that particular workout, general fatness, drinks on the weekend, etc

Example James and Meagan challenge each other to Fran. James has a Fran score of 5:00. Meagan has a Fran score of 7:00. Meagan proposes a 2:00 headstart. James thinks Meagan can improve her score more than he can, and proposes a 1:45 headstart. They both agree on a 1:50 headstart for Meagan.

• Don’t be a tool……find a compromise….take a risk
• Have Fun!

Ladder System

• The challenge winner will receive one point (1). The challenge loser will receive zero points (0).
• A ladder board will track total points, so that the athlete with the most challenges won will be the highest on the ladder.
• First to 10 wins becomes champ
• He or she will keep the parking spot until the next Champ comes along
• Once you are champ, you start over at 0
• Photo of the day on Monday will feature the leader

Basic Rules

• One (1) challenge allowed per week
• Each challenger must post most recent score for the challenge WOD with date
• Handicaps must be negotiated and written on a board before the challenge
• Negotiations can happen in the comments section or face to face (not on the board)
• We will not share contact info
• Progressions are acceptable
• The preferred method is Face to face, but is not compulsory  – we are all on our honour
• Normal WOD standards apply, and should be reviewed beforehand
• Athletes are responsible for adhering to WOD standards during a challenge, although a third party may officiate if both parties agree
• After completing a challenge, athletes cannot challenge the same athlete for three challenges
• The winner must be posted on the board By 9pm Thursday evening……scores will not be accepted after that time
• The goal is to have fun and create another game to get fit – Don’t be a Prick!

Comissioner: Nathan “Home School” Jolly

Thursday: LAST DAY OF BACK SQUATS. PROMISE!

Tech: 5 sets of 5 back squats (How much load have you added since we started this series 5 weeks ago?)

WOD:

I was going to program a Regionals WOD since the competition workouts were released this evening, but I also wanted something hard, short and fast, and there are no short and fast workouts at Regionals. So, we’re going to do one component of one of the workouts. Trust me, you’ll be happy you’re not doing the entire workout.

3 Rounds of:

21 Wall Balls

21 Toes to Bar

Check out the full workout on the Games site (www.games.crossfit.com)

– Patty and Eunice

“

“You know. I gotta support the team.” – Puddy

Ok, so we don’t expect you to do any face painting, but the Canada West Regional is next weekend (April 27th-29th) at the Richmond Oval. It’s going to be a gruelling three day competition, and the more people who come out to cheer us on, the better!

What’s on the line?

A berth to the CrossFit Games in California this summer. Only the top two men, top two women, and top two teams in Canada West (BC to Manitoba) will earn spots to the Games. CrossFit Vancouver has qualified a team every single year so far, but you better believe it’s getting tougher every year to get back to LA.

We’ll keep you posted on the exact time of the events, but it’s looking like it will be Friday, Saturday, and Sunday.

The line-up:

Individuals:

Eunice
Rhea

Team:

WOMEN:

Ana ‘Fancypants’
Caroline ‘Black Swan’
Quin ‘Quin Jung Il’
Marlaena

MEN:

Mike ‘Ginger Monkey/Lumber’
Dan ‘Afghan’
Dave ‘Poker’
Ben ‘Bumpy’

Here’s a video of the team:

Wednesday:

Tech: Do the following 5 times each:

4 to 6 L-Pull-ups (Progressions are regular strict pull ups, or strict pull ups in a band)
10 to 15 Glute Ham sit-ups
4 to 8 Glute Ham raises (use bands for progressions)

Rest as needed between sets. Make your reps perfect. If you haven’t done many glute ham sit-ups lately, do only three sets of them instead of five.

WOD: Ball Run/Tire Flip

Teams of two.
15 minute AMRAP
One partner works at a time

200 metre ball run
1 tire flip

If you can’t flip the tire, partner up with someone who looks like you in terms of strength and flip the tire together. One partner works as the other partner rests.

– Eunice