June 2012 | Page 5 of 7 | CrossFit VancouverCrossFit Vancouver

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JOIN US ON WEDNESDAYS from 7 to 8 PM…
classes are informative, challenging and always fun
Cost: $20/one-time or buy a package: 4/$70 10/$130


Questions? Please call Giselle

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Wednesday, June 13th
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Get those knees over stable neutral ankles! … and a lot more to review tonight, join us and bring your own physical woes to class…

Super Squat Hip Sequence pre-workout

Athletic ACL Injury Prevention

You’ve probably seen me rolling around with a band crammed in my hip, attached to other side of the gym, weighted down with 45 plate, a dowel through my nose with 8 lacrosse balls under my ass. I’ve had a few tweaks, a gimpy knee, rolled ankle, broken back, and a tight chest(I know right?). These mwod’s can be used to prep, reset, and treat tricky issues and tissues. You will always be limited by your range of motion, remove the avoidable tweaks and open yourself up for effective movements. Get deep in that pain cave. Real deep.

Tuesday

Warm Up: MWOD (Coaches translate the K-Star video)

Overhead Prep

1)Use those rollers and focus on thoracic extension right down to bottom ribs; tight thoracic will lead to forward positioning.

2)Open up that rack position, free up the triceps and lats; contract/relax.

3)External rotation leads to a position of high stability; cue the shoulder into position. Have a Super friend assist.

Spend 2-3 minutes on each mwod, making sure to balance each side. Test and retest the rack and overhead position.

Tech: Jerk (1,1,1,3,1,1,1,3)

Practice the push and split; try leading with your other foot forward. Get comfortable…

Workout: Jerk Session

3 rounds for time of:

7 Body Weight Jerks (Push/Split)(Ladies at 85%) No Racks.

70 Double Unders

Every human being should be able to perform basic maintenance on themselves.

Big Love, Chest.

 


 

If you don’t know who Jim Wendler is, you’re probably not very strong.

The Man:

1,000 pound Squat, 675 pound Bench, and a 700 pound Deadlift. Nuff said.

The System 5/3/1:

“I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get shit done.”

Train 3-4 days a week. Each workout is centred around one core lift (Squat, Bench, Deadlift, Press). Each training cycle lasts 4 weeks. Then start the next cycle.

The lifts are not just what you think you should do; these are specific percentages of your 1RM. The calculations are based on 90% of your 1RM; By using weight you can actually handle you will build muscle, avoid burnout, and make progress.

Basic multi-joint lifts carryover to just about everything we do. Sounds functional don’t it?

Starting light allows more room to progress. Leave your ego at the door! When your form breaks down, you break apart.

Progress slowly. You love it here at CFV, enjoy your time and don’t sabotage your own progress.

Break records. Lets fill up that PB board on the regular. Rep records, NOT 1RM. If your squat goes from 225 x 6 to 225 x 9. Guess what? You’ve gotten stronger.

Those extra reps are awesome, anything that takes you to the next level builds more than just strength, it builds character; “You can’t survive off charisma for ever, be real person Chest.” Patty.

Monday

Warm Up: 10 Minute Squat   Speaking of strong men…

Tech: Wendler Front Squat (5,3,1)

Workout: Partner Push It To The Limit

10 Minute AMRAP of:

Max Push Ups while partner runs 270m.

Partner A runs around the Opera House while Partner B does as many pushups as he/she can in that time. Swap continuously between the 2 of you for the 10 minutes. Leaderboard is total pushups achieved between the 2…so in other words…pick a partner that will throw down and represent.

Walk along the razors edge!

Big Love, Chest.

 

 


09 Jun 2012

Punky

aerial 1

IMG_4439

Friday June 8th NO 11am!

Saturday 9am and 10am (NO 11am!)

Sorry for any inconveniences with the class changes and for the late notice. We have  the Executive Diploma Program running at the school this weekend.

On Sunday we are also hosting a throw down with Taranis. The workout will start at 12.30pm and it is the nasty ENGINE WOD, which is awesome to watch, so come on out and support our athletes.

The CFV Crew

So I’m off to San Fran to have a party with Lumber for his birthday (wish him one the next time you see him!), surf, and catch a ball game.  To be honest, there’s no way I can promise to be sober enough to post on the weekend – so here is what’s coming up!  As is mentioned above we have an Executive Diploma Program going on this weekend and there are some class time changes.

Friday Workout

With a partner, 1 person working at a time, for total reps:

AMRAP 5 min

10 Thrusters (115/75 lbs.), 20 Burpees

Rest 5 min, then

AMRAP 5 min

10 Power Cleans (115/75 lbs.), 20 Wall Balls (20/12 lbs.)

Rest 5 min, then

AMRAP 5 min

10 Squat Cleans (115/75 lbs.), 20 Pull-ups

 

Saturday Workout

Run 5 km for time!

Cue tears.  Ok, it’s been about 2 years since we programmed this.  Just do it.  Two options for it:

Meet up at CFV, but don’t interrupt the crew inside please.  We’ll jog you down to China Creek Park, warm you up and send you for 9 laps.  You can do it!  Or just go out and run a 5 km route on your own.  Don’t know a route and can’t make a class, clink this link below.  Still can’t figure something out?  Go run for 12 minutes out, turn around and run home.

 
http://www.mapmyrun.com/routes/create/
 

Sunday Workout – “Flush Those Legs”

For time:

10, 20, 30, 20, 10 reps of

Air squats

Walking lunges

Situps

 

Over and out.  Love, Afghan.