Blog Archive

People dread it….I and a few others love it.  Just hollow your torso and pull your ass and legs off the ground and proceed to move forward touching hands and butt only.

This will be a 6 week challenge to see percentage lost on pinch total (just like all the past challenges)

Challenge starts in 2 weeks.  A few of us will have the results of our food sensitivity and gut health stool analysis done so can make some great changes, for information about getting this done email Dashie (dash@crossfit.ca).

This is a 4-person team challenge.  1 more team player to keep you motivated. You must have at least one male and one female per team. So get your team together and email it to Dash

We start Sunday September 16th and finish the week of Halloween Oct 30^th just in time for our little costume party.
A sign up sheet for pinch times will go up this week, so book it in now! There will be a mandatory photo pre and post pinch so wear your skimpiest workout gear

You must be an active Crossfit Vancouver student in classes or personal training.

Entry is $100.00 each person.  Includes 2 pinches, food log support, kick-off bbq and some prizes for the top teams.  60% of entry goes into cash pot to be distributed 70/30 between the top 2 teams.

The facebook page (http://www.facebook.com/groups/108011755986570/) will be getting pumped again with recipes, ideas, a bitching place and all round general comments section. You can most likely also find some teammates on that page.

Now for Tuesday:

Don’t be a Nancy Pants. Period. But with one comes the other…

We all can become consumed by ego, joose, Q energy, or just eating like a savage caveman 85% of the time, every time. “Relative” intensity can be lost when trying to stack yourself up to the prescribed crew of elites. When you look at RX’D, think of Really Extreme Dude. We will sacrifice a little technique for intensity. “First RX’d Fran! 43 minutes” is not a personal best.

On that note…

The OverHead Squat is incomparable in unravelling your squat. Our focus today (and everyday) will be a pristine overhead position and calm control in the pocket. NO PRIVATE HOME FACES.

Focus on addressing the spine: A lot of overhead mobility issues can be remedied by aligning the spine. Tight breath from the diaphragm will pull the ribcage down. Squeezing the butt will tilt the pelvis neutral. This avoids hyperextension and unnecessary strain. You’ll shoot straight

Address the shoulders: External Rotation! DON’T think back and down. Turn the thumbs up and away from the body rotating the shoulders into position and secure in the housing. Sometimes ‘breaking the bar’ can que this motion.

Drive the knees out into tension on your way down. You should be strong in the pocket. Drive to the outside corner of the heel on your way up.

Tuesday Gameplan:

Warm up: Dowel Passthroughs and Dowel Overhead Squats

Technique:

Overhead Squat (5, 5, 5, 5, 5) [No Form – No Rep]

In between sets, gather 2 mins on each shoulder and hip. Overhead Mob<<< Do this!

Workout:

“Nancy”

5 Rounds for time…

400m Run
15 Overhead Squats (95/65)

Make ‘em beautiful,

Tbear, Dash & Chest

NB: Thursday Ladderboard WOD is “Helen”