Blog Archive

Everyone’s Favourite WOD Fran is coming to CF Vancouver in the form of a tournament. A FRAN FOR DOLLARS TOURNAMENT.

When: Saturday, September 29th. 11 am (it will probably take 3 hours to get through the tournament)

FRAN: 21-15-9 Thrusters and Pull-ups: A FLASH FROM THE PAST when the BIG BABY worked out here, and when Andy was still able to workout.

WHAT:

Double Elimination Fran-Off tournament.Teams of two will compete head-to-head in multiple partner Frans (so each Fran will really only be half a Fran each). Winners will receive 50% of the pot. The other 50% goes to Youth at Risk.

HOW:

Teams will be put together by fate and driven by destiny, to fight their way through 15 others for glory (and money).

In other words, teams will be chosen from a random draw before the first round. You might end up with a BMW, and you may end up with a Lemon (or as Andy says, ‘a motzaball’). Luck of the draw. These will remain your teams for the duration of the tournament. If there is an injury, a replacement will be picked – at random – from the teams already eliminated. This format should make for some exciting pairings, as stronger participants will redline it trying to keep their team in contention, and weaker participants will go harder than they normally would trying not to let the team down (one would hope).

There are no rules as to which team member has to do which movements, or how to split the work up. One team member can do every Fran solo if he chooses. Strategy is open and left to teams to choose what’s best for them.

You don’t have to have the fastest time; you just have to beat the team you are matched up against to move on to the next round. You win your match up, you move on. You lose twice – you’re out!

If your team can remain undefeated you’ll need to win 5 head-to-head partner Frans to get the cash. If you fall into the losers bracket you will have to slug out up to 8 Frans (or 9…I haven’t done the math yet) to get your money. Every team is guaranteed two matches.

WHO:

This tournament is open to all men who can do 9 thrusters @ 95lbs in a row and 9 consecutive chest to bar pull-ups, and all women who can handle 9 thrusters @ 65lbs and 9 consecutive regular pull-ups. There will be no scaling for this event.

SIGNING UP

We are capping this tournament at 16 teams, which means there are only 32 spots available. These spots will go fast.

Sign-up will OPEN at 8 pm this THURSDAY right here on the BLOG. Cost is $35. This means you’ll be playing for $560 CASH!

First come, first serve.

Tuesday:

Warm-up: Beep Test with a push-up.

The Beep Test, but a bit shorter – 15 meters instead of 20 meters – AND you have to do on push-up every time you reach the line. Then turn around on the beep and keep going until you get knocked out. You miss the line twice, you’re out.

Make sure you’re good and warm before hitting the beep test.

WOD: SUICIDES (4 each)

Use the first one as a warm-up (80%) effort.

It starts at the ‘baseline’. Then you’ll run 10 meters and back to the baseline. Then 15 meters and back to the baseline. Then 20 meters and back to the baseline. ALL OUT SPRINT. Work on your quick turn-arounds because word on the street is that most people’s turn-arounds on their 50 meters out-and-back sprints last week were lackluster at best.

Coaches, make sure you use a timer with tenths of a second to give people as accurate of scores as possible.

3 attempts at full tilt. Take ample rest in between. Leaderboard is your best time of the 3 suicides.

– Eunice and Kerm

The evening crew has spoken:

“Who to F is this Goose Willis dude?” echoes between sets of deadlifts at 6 pm.

For a while now, Goose Willis – commonly know as Ryan or Romeo Foxtrot – has been making some noise in the early hours of the morning, finding himself near the top of the leaderboard on many occasions.

It has gotten to the point where some evening folks are getting angry. The other night, The Pup paced back and forth and mandated a new law. “If you post to the leaderboard, you have to put up a picture. It  should be a rule,” the Pup grunted in his puppy-like way.

So without further ado, it’s time to expose who this man is.

Part of the Pride of 7 am: Romeo Foxtrot/Ryan/Goose Willis.

Technique: Overhead squats (5,3,2,1,1)

**** If your OHS is limited because of your shoulder/hip flexibility and your max OHS is less than 65 pounds, then do 5 sets of 5 OHS with whatever you’re able to OHS with to full depth.

Workout: ‘Sinister Six SPRINT Intervals’

6 rounds for time with ONE minute rest between each round. Hit each round HARD since you’re going to be catching your breathe for one minute in between rounds. Each round should be a full-out sprint!

6 burpees
6 box jumps (20″/24″)
6 wall balls (12 lbs/20 lbs)
6 kb swings (red/black)
6 double unders
6 squats

LEADERBOARD: Subtract 5 minutes of rest from your time.

– EUNICE and KERM

Sent from my iPhone

 
That’s right!

Some of you may not know that CJ is going to school to become a massage therapist.

As it turns out they need pregnant woman to practice on.  And its free!

So Pinky and Brown Owl and anyone who knows anyone who is pregnant get in touch with CJ and get hooked up! (cj@crossfit.ca)

 
Saturday’s Workout:

Tech: Levers and Ice Cream Makers

Workout:  Nicole

400 m run
Max Reps Pull Ups

Amrap in 20 minutes.  Score is how many pull ups you do.

Sunday is a make up day.

Its been a fun week. Hope you enjoyed it!

Cheers!

Shep and Ali

Ok Guys! So pinching starts Sunday! Please read the information below about the BIA machine that we are going to also use this time round Thanks to Alana Shaw!!

Remember to bring your $100 CASH when you pinch!!!!

Dashie

Bioelectrical Impedance Analysis (BIA)

Bioelectrical impedance analysis, or BIA, is considered one of the most exact methods for estimating body composition.  It can be used to determine the amounts of water, fat and fat free mass (muscle, bone etc) in an individual’s body.  Bioelectrical impedance analysis is a safe, non-invasive method of estimating body composition.  While the person is lying down, electrodes are attached to the hands and feet and a small electrical signal is circulated.  Simply explained, BIA measures the impedance or resistance to the electrical signal as it travels through water that is found in muscle and fat.  The information gathered from the BIA machine can be used to track:

Instructions for the day of your BIA:

-Do not do strenuous exercise 2 hours prior to the test
– Do not eat or consume caffeine within 2 hours of the test
– Drink 2-4 glasses of water 2 hours before the test
-Do not consume excessive amounts of alcohol within 24 hours prior to the test
– Have an empty bladder at the time of testing
-For menstruating women, try to do the test at the same time each cycle

So a few hours ago I put up a beautifully orchestrated post written by our lovely Scottish import apprentice Ali.

Yep! That’s her.

It was about Monique van der Vorst.  A paraplegic Olympic hand biker who miraculously recovered and is now trying to get to the 2016 Olympics as a leg biker.  It is an amazing story and a wonderfully written post.

She was paralyzed by surgery then hit by a car a few times and the last time it suddenly caused some nerve regeneration and voila! She could walk again.  Following that she was signed by a professional bike racing team and was bucking for the 2016 Olympics.  this time as a non handicapped athlete and on a leg road bike.

As it turns out, the whole thing was a hoax.

Below is an excerpt from the article Fake Handicaps a Problem for Disabled Sports.

Wow.  Just Wow.

Obviously the pro bike team has dropped her.

Our apologies about the mistake.  For punishment Ali has to clean my apartment. Perhaps in that bikini.

Friday’s Workout:

As a 2 person team

200 Thrusters for time (95/65 lbs)

At the top of each minute both partners must do 5 burpees

Only one partner can do thrusters at a time. Both must do the burpees and they can be done at the same time.

Don’t be afraid to scale this one.

One Love,

The Shepherd and Siren