Blog Archive

Audrey Tannant Business Development Manager Crossfit Vancouver / Madlab School of Fitness

Sent with grammatical, autocorrect, and spelling mistakes from my iPhone

Audrey Tannant Business Development Manager Crossfit Vancouver / Madlab School of Fitness

Sent with grammatical, autocorrect, and spelling mistakes from my iPhone

Audrey Tannant Business Development Manager Crossfit Vancouver / Madlab School of Fitness

Sent with grammatical, autocorrect, and spelling mistakes from my iPhone

Enjoy your weekend and get outside and balance your work, rest and play.

FRIDAY

TECH:
Box Squats (2-5 Reps, 5 Rounds) Technique is Key here

WOD:
In teams of 3
(2 if you want to “get some”):

Complete 2 Rounds of 3 stations (a complete 6min) plus plate carry. Second round starts at 10min mark.

DBall Slams 12/20 (2 Minutes)
Rope Climb (2 Minutes)
Glute ham Sit-ups (2 Minutes)
400m plate run, each team member must carry their own plate (25/45) – remaining time to 10 minute mark is your rest.

Every rope climb worth 5 points. Slams, GHSU’s and worth 1pt.  Spin the magic marker for 1st pic of stations. 2 or 3  groups can start on each station. Sequence thru 4 before running.

SATURDAY:

TECH:
Handstand Pushups
Here are three different progressions you can try for the KIPPING HSPU

1.

2.

3.

What do you get when you mix

Helen, Diane and Fran?
“Tough WOD”

18 Deadlift (225/155)
18 Handstand Pushups
12 Deadlift (225/155)
12Handstand Pushups

18 Kb Swings
400m Run
12 Kb Swings
400m Run

18 Thrusters (95/65)
18 Pull-ups
12 Thrusters (95/65)
12 Pull-ups

Send Heats as coach feels fit.

Tbear

Do not forget this Friday at CFV we are hosting a Paleo Feast at 7.30pm.  If you have an extra easy bbq you can bring that would help us out.

We have photographers coming to take pictures of the food, and of you DRESSED AS CAVEMEN.   The cookbook we are putting together is a paleo recipe book of all your favourite recipes for Nutts Cup!

What we need from you:

1. Bring a dish (if you’re a good cook) AND e-mail your recipe to [email protected]
2. Dress as a caveman!
3. If you can’t cook, bring a bottle of wine for the wine raffle, or drop a donation at the door
4. BYOB

This event is open to anyone coming to Nutts Cup, not just CF Vaners. So don’t be shy. Come on by.

TECH: (focus session 10 of 12)

Hang Squat Clean (3,3,3,3,3)
WOD:
Practice some shoulder to overhead motions.
1 Rep Max High Hang Squat Clean to lockout Overhead

(This means you can thrust it, push it, jerk it, or press it after the clean ……It’s up to you)

Then hang around for stretch after.  I’m glad to see this increasing.

Tbear

We have a very short history of theft at CrossFit Vancouver. We wish we didn’t have one at all, but there have been a handful of occasions in the last seven years where people’s belongings have been swiped. Unfortunately, 3 of the 5 occasions have occurred in the last couple months.

Back in the old location, the honour jar was stolen a couple times, and in 2010, Pinky had a purse stolen from the Hallowe’en party.

Recently, our video camera was swiped, and last week Chest had his wallet stolen from a bench in the middle of the facility.

And yesterday, one of my clients – Sean – had his back pack taken at about 9 am (when the school was pretty much dead), in the middle of a personal training session.

Andy wrote a list of potential suspects (people who were in there at the time) on the whiteboard, but I’m convinced it wasn’t anyone from inside (at least we’re hoping).

Sean’s back pack is a black Mammut backpack, 22L, with lots of straps on it. It was sitting on top of the cubbies next to his jacket (his jacket wasn’t taken).

The poor guy had his house keys, his wallet, his phone, among other things in his bag.

I’m not sure what to suggest other than to watch out for each other. If you see anyone strange lurking around, tell him to ‘Get the F************ out of here!!!!”

It’s brutal to even have to report this, but we don’t want this happening anymore.

Any suggestions how we can ensure this NEVER happens again??

– Eunice

Back in November 2011 we saw Pinky, Lumber and Eagle take on a new challenge in Richmond and develop a small box known as Crossfit Bridgeport.

Lumber was introduced to Crossfit in 2007 by a close friend from University and almost instantly was hooked!!!
By September of 2008 he was undoubtedly in the best shape of his life and there was no signs of a plateau. Since then he has become a magnificent coach and an outstanding athlete, competing for CFV in the past 3 Crossfit Games and an integral part of our community. He brought in both Pinky (the current DUDE) and Eagle.  They are two amazing athletes, coaches and a huge part of our community, even if Eagle is the most hated man in Crossfit EastVan!

For the past 8 months, these three have been working hard to develop a steady community out there. They have done so well and we are stoked for them!
So……do you know someone that lives in Richmond or commutes there for work??  Start talking to them about Crossfit and send them Lumbers way!
For more info check out crossfitbridgeport.com or send the crew an email lumber@crossfit.ca

Wednesday Workout

It’s been too long…..

and the camera will be on you…..

Ladder Challenge Someone

Coaches break out the IPad/IPhone

I TBEAR challenge the Pig and ring rowing Charlie Palmer (spotting them both 4 minutes),

AND HELL………….why not – Eunice – straight up

It’s summertime…and primetime for

MURPH!
1 Mile Run
100 Pull-ups
200 Chest to Deck (you Mthr FR’s) Good Push-ups
300 Squats
1 Mile Run

Break up as you see fit except you must start and finish with the mile.  Hint – 6,5,4,&19for16

Warm-up – review proper movements and breakdowns and do Sheppie’s ABC’s of pre-running.

TBear and Dash out…