26 Sep 2012
CrossFit Vancouver High Performance Centre
Alright Ya’ll.
Its that time…
CrossFit Vancouver’s High Performance Center is kicking off.
We are going to put some swagger in your game and keep you humble while doing it. 
HPC is designed to help those of you who want to take your game to the next level. With the end goal of having a complete competition level CrossFit skill set. Some of us are further away than others. Wherever you are on the curve is wherever you are on the curve. My job here will be to move you along it.
The program has focus on strength, technique and separator movements (m/u. hspu). We will be attacking all parts of the intensity spectrum. We will also be addressing the mental side of advancing inside our glorious sport.
Asking yourself if this is right for you? Answer these questions:
1) Are you doing most work outs as prescribed? (m/u and hspu not withstanding)
2) Are you committed to making CF a priority in your life?
3) Are you willing to do what it takes to get better and be the top of your game?
4) Do you want to workout in a high intensity group environment?
5) Are you coachable or willing to learn to be this way?
6) Are you ready to chew concrete? 
If you answered yes to these questions then come on out and throw down.
We will meet every Sunday at the school at 3:30 pm. Be there good and early to warm up. Session will be 90 minutes. First session is this Sunday (Sept 30th).
No HPC on October 7<sup>th</sup> as it is Gobbler Day and there is a .Com Level 1 Certification at the school.
If you have any questions please feel free to email me at [email protected] or ask me when you’re at the box.
Mucho Amore,
Shep
25 Sep 2012
TOWN HALL MEETING AT 7PM.
This is your Town Hall Meeting, your culture and place where you strive to make yourself a better, healthier, happier person.
First and foremost, this is going to be a positive up beat good time. Having said that, we also want your honest feedback and input to make our community richer and fuller for everyone. You might see Wendy tied up in the corner after a few cocktails.
Patty will be providing some adult refreshments to grease the flow of ideas and speed the tying up process.
We will describe how our business model works, how it evolved and where we see it all going. We will also be introducing some of our own new clubs and specialty programs so its is really important to have your support and opinions heard.
See you all with big smiles on at 7pm
Wednesdays Workout:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest three minutes between each round.
Charlie/Patty
24 Sep 2012
Fran for Dollars: It's not NEARLY as bad as FRAN
Fran for Dollars Tournament this Saturday and Paleo Potluck to follow.
Come at 11 am. We’ll start after the Saturday classes.
People have been hesitating to sign-up for Fran for Dollars either because they’re scared of Fran or because they don’t think they’re good enough.
Addressing these points:
1. It’s a PARTNER Fran. You’re only doing half the work – probably never more than 11 thrusters at a time – so it’s not that bad. You get lots of rest!
2. This is a recreational, fun event. In fact, we don’t necessarily even want the best Fran times to be competing. So take a risk – this will be a great opportunity for a first competition. AND, the pot is $560…as long as this thing sells out. So sign up now!!
Remember to bring some paleo food (or something not paleo that is delicious) for us to eat after. Even if you’re not competing, come watch and paleo potluck it up.
Tuesday’s WOD
Warmup: 24 kettle bell snatch (alternating 12 each arm) Grey/Red
30 d-ball russian twists (across and back =1) 12/20lbs
12 turkish get ups with D-ball (alternating 6 each arm) 12/20lbs
Tech: Push Jerk ( Yup, almost the same as yesterday!)
(5,5,3,2,1)
TEAM DEFENSE
Teams of 2. Alternate rounds. 20 rounds total (10 rounds each) for time:
1 Power Clean (135/95lbs)
3 Hang Squat Clean
2 Push Jerks
sprint to the phone poll in the alleyway and this is your brain on weights
Charlie.
24 Sep 2012
Project Endurance 2.0
CFV’s 10 Week Project Endurance 2.0 kicks off Wed October 3rd @ 6 pm*
This program is designed to make you a better runner. Whether you have to pack a lunch for a 1 mile run or already have a sub 3 minute kilometer.
There’ll be a heavy focus on effective technique and strategy.
And we’ll be playing with a lot of time trials, tempo runs, interval training, and hill workouts.
Most athletes only train what they like, or what they’re are good at, and tend to ignore or avoid things they suck at. Take Jesse for instance: A big strong guy who loves his barbell. The big fella doesn’t run much, and as a result, sounds like a mastodon wallowing in a tar pit on anything longer than 80 meters.
There is only one way to get better at something – DO IT!!
So above all, our goal is to get you running.
The program will start with a 2 hr Running as a Skill workshop.
Each week thereafter, one of our fine coaches (Andy, Dan, or Shopsy) will host a dedicated group class (on Wednesdays @ 6pm…you’re welcome Neufield) and hand out two running homework assignments (per week).
Cost for this 10 week program: $160. $120 for those who hopped on the program last spring.
At or near the end of the 10 weeks you are encouraged to enter a local road or trail race.
Here are some options:
The New Balance Fall Classic is a 10Km and Half Marathon held at UBC on Nov 18th
The Historic Half offers a 5Km, 10Km, and Half in Stanley Park on Nov 27th
Pure Satisfaction Race is a trail race on the Baden Powell Trail in North Van and can be run as a 12.5Km, 25km, or a very juicy 50Km!
Contact Andy@Crossfit.ca to register.
*We had to fiddle with the start date to accommate a few moving pieces.
23 Sep 2012
Coach/Boxer Eric Kelly :)
About Antinutrients
Except for fruit, most plant foods contain some toxins or antinutrient compounds. In most cases, they occur in negligible quantities, thanks to centuries of selective breeding by farmers. However, many common foods, including staples such as beans and spinach, still contain high levels of antinutrients. Cooking destroys or deactivates the antinutrient qualities of these compounds, permitting your body to absorb the nutrition from them. In many cases, foods with antinutrient characteristics are still healthy and nutritious, even when eaten raw, but informed diners will eat them selectively.
For your entertainment Eric Kelly.
Charlie.
