09 Jul 2012
Bring on the Nutts Cup!!
Unfortunately I never had the opportunity to meet Andy in person because he was deployed to Afghanistan shortly before I started at CFV. Everyone I’ve met in the last couple years that knew him all say the same thing. He would do anything for anyone and he truly wanted to make a difference in the world. He was a very passionate crossfitter, a great friend and an even greater human being! Here is a short video from a few years back that shows a little bit of his personality!
I’ve been lucky enough to be a part of both previous Nutts Cup festivities (the first year as a newbie and last year on a team) and can honestly say it’s one of my favourite events all Summer. It was a ton of fun the first year and even better the next but it looks like this year is going to top them all!!
Emily & the crew have been working like crazy behind the scenes getting everything organized and they’ve changed the ranking sytem of the teams this year, choosing to rank them on creativity and humour rather than athletic prowess. I’m not sure if you’ve seen any of the team videos yet but they started releasing them last week and it looks like there’s going to be some really cool people coming out to compete and celebrate Andy’s life this year!
You can get all the event info and watch all of the team videos at the Nutts Cup Facebook page.
Now on to the workout….
Tuesday Lesson Plan
Warm-up: 800m run
Tech: Dead Lift 3 sets of 5 reps
WOD: “Nutts”
10 handstand push-ups
15 deadlifts (250, 185)
25 box jumps (30, 24)
50 pull-ups
100 wall balls (20, 14)
200 double unders
400M plate run (45, 25)
R.I.P. brother.. you’re always missed but never forgotten!
Crazy Horse, Carny & the Pig!
p.s. Bring your favorite skipping rope if you have one. 
08 Jul 2012
Your Prescription Is Ready For Pick-Up
A while back I stumbled across this blog post by Martin Rooney. In it he writes about how exercise, nutrition and sleep are our three most important medicines yet somehow very few of us have learned to dose them correctly. I know all of us at Crossfit Vancouver get a lot of information on how to dose our work-outs and meals but that third vital medicine gets neglected in our prescriptions. Until today that is.
Our sleeping is regulated by a very powerful internal drive. Go without it for too long and you’re bound to crash. While experts still aren’t sure exactly WHY we need sleep they’re certain of the fact that we DO need sleep. In fact, animals deprived entirely of sleep lose all immune function and die in a matter of weeks! But I digress…
The fact of the matter is that without sleep we never reap the full benefits of our two other main medicines of eating and training. All of the following occur mostly, if not completely, during sleep:
1. Secretion of Growth Hormone
2. Muscle Growth
3. Tissue Repair
4. Protein Synthesis
So get that all important good night’s sleep and reap the benefits of all your hard training and dedication to your diet!
Today’s Lesson Plan:
Warm-up: Three rounds of
200 m run
10 second Samson stretch hold (each leg)
10 box jump
Tech: Hang Squat Clean (3, 3, 3, 3, 3)
WOD: AMRAP in 15 minutes
5 hand release push-ups
10 alternating lunges
15 hollow rocks
Sweet dreams from the Patty team! (Crazy Horse, Carny and the Pig himself)
