31 May 2012
It's for the kids…
Little reminder folks that this Saturday, June 2nd, CFV and CFB (Bridgeport) are collaborating on 2 events for the Easter Seals 24HR Relay:
Bikini Car Wash – 10am-2pm
Lucky Luau – 9pm-LATE
Get wet, have fun, enjoy an outdoor bbq, polish off your coconut bras and have a couple of drinks for a great cause. How often can you literally write off a car wash or a party???
Bring your Visa or MC…. we’ll make it happen
OR, donate HERE
(don’t drink too much rum…. you might end up next to this guy…)
30 May 2012
Thursday – Heavy Liftin'
I hope everyone got a chance to work on their parkour and gymnastics moves yesterday because today is all about heavy lifts. Continuing our work on deadlifts, we will also take this opportunity to test our bench press.
Warm-up: 1 rope climb, 20 mountain climbers, 10 turkish get-ups (choose your own weight) x 2
Technique: Review proper technique for deadlift and bench press
Workout: Deadlifts (5,5,5,5,5) & Bench Press (3,3,3,3,3) – Alternate between these two movements, that is, do one set of deadlifts and then a set of bench presses before returning to deadlifts. Also, be sure to take enough rest time between sets. This workout will require sharing of the bars and weights. Coaches please go over the spotting technique for bench press before the workout begins. Your score is your max 3 rep bench press.
– Kermsquad
29 May 2012
Wednesday – Parkour and Gymnastics Play Day
Think you can match these hard core parkour skills…
Warm-up: Parkour movements, e.g. bear crawl, crab walk, inch worm, alligator crawl, donkey kicks etc.
Technique: Starting small work on some spider walk holds, i.e. start facing away from the wall, bend over and walk your feet up the wall as you walk your hands towards the wall. Aim to have only your nose and toes touching the wall. If this is easy for you try to balance yourself in a handstand position by gently kicking your feet off the wall so your entire body weight is balanced over your hands.
From there work on free standing handstands with a partner providing minimal spotting. Spotters make sure your partner is in a straight line from wrist to ankles (no arch in the back!). Tips when doing free standing handstands:
-use your fingers to help balance in a handstand position
-try to make your body as tall as possible which will reduce any arch in the lower back
-think about keeping your core engaged and squeeze your ass cheeks together like you’re trying to hang onto a $100 bill
Since I apparently decimated everyone with the last two workouts by killing the legs, hands and chest trifecta I needed to find a workout to try and redeem myself and that didn’t further punish you…too much.
Workout: “Annie”
50, 40, 30, 20, 10
Double unders
Ab-mat sit-ups
– Kerms
29 May 2012
First Aid Course
Do you need to get your First Aid Certification?
This Friday from 10am-5pm, we are hosting a
Emergency First Aid with CPR-C at Crossfit Vancouver
Sign up now!!!!
Classes will still run as normal
https://raqbow.wufoo.com/forms/emergency-first-aid-with-cprc-crossfit-vancouver/
28 May 2012
Tuesday – Quarter Gone Bad
Hope everyone enjoyed Tabata This, now it’s time for Quarter Gone Bad. But first a little tour of Training Fx brought to you by No No (formerly No Tone).
What is Training Fx?
Warm-up: 30 double unders, 10 wall balls, 7 box jumps x 3
Technique: Heavy Thrusters, work up to a one rep max and make sure you adjust the weight accordingly for the workout.
Now onto the main event.
Workout: Quarter Gone Bad (in case you couldn’t guess, there is nothing good about semi-crossed eyes – damn you Kojira)
5 rounds of:
15 sec thrusters (135lb/95lb)
45 sec rest
15 sec weighted pullups (50lb/20lb)
45 sec rest
15 sec burpees
45 sec rest
Score is total number of reps.
-Kermie
EVENTS AND WORKSHOPS
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What Weakness 101 is all about!
As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
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