Blog Archive

No Tone might be the most under-used man at CrossFit Vancouver. But the man in the store in the corner has a lot to offer to all of us. From fish oil, to compression gear, to delicious snacks, this man wants to be used.

No Tone – A Medical Mystery

Check out this video for details: WHAT IS TRAINING FX?

Wednesday:

Warm-up: 1 mile run (do a good 10 minute pre-running warm-up before you hit the 1 mile)

Tech: Wall Climbs

WOD: ‘Wall Climbs Etc…’

Partner WOD. 10 Rounds (5 rounds each). Alternate Rounds.

3 Wall Climbs
12 Toes to Bar
21 Box Jumps

Here’s a video of the wall climbs. What we want to see is you starting with your chest on the ground, and then walk your way up to the wall until your chest touches the wall. If you can’t get your chest all the way to the wall, go as far as you’re comfortable with. But MAKE SURE you walk yourself back down to your chest as opposed to arching your back and sliding down the wall awkwardly. Keep your body in the incurve position as much as possible. Arching your back isn’t going to help you.

– Kermie and Eunice

Hi All!
Please note that The Vancouver Opera has an event tomorrow evening and there is to be NO PARKING in their carpark!

Remember that all students should be parking on the street not in either of the Carparks.
Thanks

***First, reminder to all teams to submit their Team Introduction videos to Eunice at punky@crossfit.ca (just the youtube link) by Saturday, July 1st!!

ALSO…

Everyone’s favourite ‘Teen Wolf,’ formerly known by his given name Lucas Parker, is making a guest appearance at Nutts Cup after he crushes the competition at the 2012 CrossFit Games in California.

This Wolf has been growing his beard since September, 2011, and he’s letting Nutts Cup spectators SHAVE HIM SMOOTH! All money raised will be given to charity. Details about how the scalping will go down will be revealed at a later date.

Here’s a video of him talking about the power of his beard at this year’s Regional competition.

TUESDAY:

TECH:

Deadlifts (5, 5, 5)

In between sets of deadlifts, work on double unders if you suck at them!

WOD: Nasty Girls Version 2.0

(ie Nasty Girls with deadlifts instead of power cleans)

3 Rounds:

50 air squats
7 muscle ups (let’s go back to the 3 ring dips, 3 pull ups per muscle up for a progression)
10 deadlift (225/155)

20 minute time cap

PS Kermit sings in a church choir. Here’s proof:

– Eunice and Kerm combo

When he first came to CrossFit Van, all I knew about him was that he had the World Record for the most Grouse Grinds in a day.

Dexter and his fiance Bess are getting married this summer.

Two years ago, Dexter broke his own Grouse Grind World Record of 13, and climbed the Grind 14 times in one day, raising $10,000 for The Royal LePage Shelter Foundation, a charity that shelters women and children who have been victims of violence.

I was super impressed, to say the least, but because he owned a title like ‘World Record Holder’, it became his identity at CF Van, and it stopped us from getting to know more about him for a while.

(That being said, for those of you who haven’t heard much about it, here’s a story from 2010 from CBC about Dexter’s World Record performance. It’s cute – it talks about how his mom cooked 13,000 calories of food for him).

After his personal training sessions, it occurred to me that this Grouse Grind anecdote was still all I knew about Sebastian, who was quiet and reserved and preferred to work his ass off than spend half the time chatting, as he trained. When he got to classes, I found myself introducing him to people as ‘The Guy who did the most Grouse Grinds in one day’ because I didn’t know what else to say about him.

He was mysterious and secretive and had an eerily calm energy to him, and so he naturally acquired the nickname ‘Dexter,’ because it was quite possible that he lived a second life, possibly as a serial killer.

Now, almost a year later, Dexter is very much a part of the CrossFit Vancouver community, and someone who adds a lot of energy to our early morning classes, along with his fiance, Bess.

He has quietly become a dominant CrossFitter, as well. When he showed up, all the slow-twitch Grouse Grinding had cause him to lose any power and speed he might have been born with. His hands were soft, and he would always run and grab sponges whenever it was time to hit the pull up bar. AND, it was impossible to get him to wrap his thumbs around the bar during any lifts (he showed me the callous on his thumb this weekend to prove that this is no longer the case).

Back to his quiet dominance: Last week, he completed 29 rounds plus 6 reps of the Chief. I’m pretty sure he did it in a class I was coaching, but somehow I didn’t notice how dominant his performance had been until it was written on the whiteboard at the end of the class. And he’s getting better every day!

It has been great watching Dexter grow as a CrossFitter and getting to know him slowly as a person. He’s a ‘Man of less words than some,’ but when he speaks what he says is important, and it’s usually very witty. Oh, and he also has a nipple piercing! And…I’m pretty sure he’s not a serial killer.

He’s also an amazing realtor (ask Ben and Marlaena for a testimonial), so if you need one, here’s HIS WEBSITE.

ALSO: HAPPY BIRTHDAY DEXTER!!!

Monday:

We’re starting a new strength series. This time, it’s Hang Squat Cleans.

For the next six weeks, we’re doing hang squat cleans (3 reps) twice a week. We all need work on our Olympic Lifting, and specifically, we need work on our second pull, so this will be a great opportunity for everyone to make some serious squat clean improvements. Keep track of your numbers, and see how much load you can add to this over the next six weeks.

Tech: HANG SQUAT CLEAN (3, 3, 3, 3, 3)

WOD: WEIGHTED GROVER

20 Minute Amrap:

5 Push-Ups (25-pound plates if you want a challenge)
10 Weighted Lunges (45/35 lbs bar on your back)
15 Weighted Sit-Ups (25 pound plate. Plate must come overhead with locked elbows at the top of the sit-up).

– Eunice and Kermit combo

Well I’ve tried to engage your minds and make you fit this week. Thought as a finale I would try and make you laugh.

My parents and grandparents always had Reader’s Digest around the house. There was a section in each edition named “Laughter, The Best Medicine”. It had funny anecdotes and stories. Some are jokes and some are submissions from readers. Check it out here.

I always liked reading them and I still believe that laughter is truly is the best medicine.

So without further adieu, I give you: Breaking the Barrier

Saturday’s Workout: I got this off the .com website. Looks like a big sweaty one.

Three rounds for time

50 Double-unders
40 Sit-ups
30 Medicine ball squat cleans (20/14 lb)
20 Pull-ups
10 Handstand push-ups

Sunday is a make up day. Do Hope if you didn’t get a chance to on Thursday.

Cheers,

Shep