It’s been a few years since the first time I saw that video but I still laugh out loud every time I see it.  “I did piss and shit myself, but I was kipping too.”

Do you ever wonder why we flail around on the pull-up bar as though we’re getting electrocuted?  I mean, other than the fact that it just looks cool to do butterfly kipping pull-ups.  We do it to satisfy what is perhaps the most important Crossfit tenet; to increase our power output.  Getting the hips involved in our pull-ups means we can do more reps (read work) in less time.  Remember power is the amount of work you do divided by the amount of time it takes you to do it.  A corollary to this principle is that it allows us to up the demands on our metabolic conditioning by not letting our work output be limited by the static strength of our upper body musculature.  Score one conditioning point for kipping!

Now, if your primary goal is to increase your strength rather than your conditioning then there’s no substitute for good old fashioned static or weighted pull-ups or if you’re still working on static pull-ups there’s no faster way than working in a few negatives every day to get you there.  Remember, we kip to circumvent the limits of our strength.  Score one strength point for static pull-ups!

So the next time you find yourself facing some pull-ups ask yourself what it is you want to get out of them.  Trying to decide between the red band or the purple?  Between the butterfly kip or a traditional or frog kip?  Well, if you want to get some extra work on your conditioning that day go with the ‘easier’ version and if you’re intention is to get hella strong take some rest and bang out some static pull-ups or limit size of your kip.

No pull-ups in today’s WOD.  Just some food for thought. 

Wednesday’s Lesson Plan:

Warm-up:  Loosen up the hips and ankles then pair up and play a few games of knee-tag.  First one to 5 touches wins.  Then square off against a new opponent.  Play a minimum of 4 games.

Tech:  Get the big crash pad out and set the clock for 15 minutes.  Play around with forward rolls, dive rolls and flips.  Get out a barrier and try diving over, etc.

WOD: 5 rounds of

2 rope climbs
30 push-ups
40 russian twists

30-40 pounds for the boys on the twists and 15-25 for the ladies.  Use a ball, kettle bell or dumb bell.  Up to you.

Have fun!

The East Van Barbell Club still has a few spots available to anybody interested in lifting some iron a couple days a week. We’ve got a pretty solid crew already and have set a few new PR’s in the first few weeks! We meet Tuesday @ 7pm and Saturday @ 12pm.

Contact Ben or Jordy for more info. [email protected], [email protected]

Tuesday Lesson Plan

Warm-up: (10 min)

4 rounds:

10 goblet squats (24/16)
15 russian swings
1/1 turkish get-up

Tech: (25 min)

Max Squat Clean 1, 1, 1 – spend 25 minutes working up to a near perfect 1 rep max, focus on staying tight and keeping your elbows high in the catch position

W.O.D. (max 20 min.)

21-15-9

Front Squats (approx. 75% of 1 rep squat clean)
men: 185lbs squat clean = 135lbs front squat or 225lbs SC = 170lbs FS
women: 115lbs squats clean = 85lbs front squat or 145lbs SC = 110lbs FS

High Box Jumps (30″/24″)

Take a few minutes at the end to stretch out your lower body.

Ben, Bill, Patty

Congratulations! You all completed the challenge!!!!

Please comment below on how the challenge went for you! We would love as much feedback as possible! If you want submit a food log so we can look at it and tweak a few things!!!

A big CONGRATULATIONS to……………………….…………………
Dee, Garrett, Kelly Sams and Annie!!! With a total team loss of 16.68%

Congratulations to the second place team who were most likely 1 or 2 cheat meals away from winning with a total team loss of 16.12%………………………
Alana, Jordy, Evan and Eric!!!!

Way to go everyone!!!! More information to follow on a wrap up event!
Keep going with the diet!
RESULTS BELOW!!!

Team Paleo Take 2 Results

Dashie and Tbear

Check out the Paleo Bear Page for more information! (link on the right)

Please comment on that page!

Hey Everyone!

Just a reminder that we are running holiday hours today in honour of Remembrance Day and won’t be having quite as many classes as usual.

This is the class schedule for the day:

11am
4pm
6pm

Who’d have the balls to get off this boat?!?

The amount of courage those soldiers possessed is beyond my comprehension. Knowing full well that they’d most likely be dead within the hour but still somehow able to find the intestinal fortitude to run off that boat and fight for our Freedoms!

Lest We Forget.

Monday Lesson Plan

Warm-up: (10min)

Shoulder mobility

Band pull-aparts x 10
Handstand holds x 30 seconds
Double unders x 20

Tech: (30min)

Bench Press 5 x 5 – work up to a heavy 5 rep max – try to avoid failure during any of the sets.
Mix in sets of 5 weighted, strict or negative rep pull-ups every time you complete a set of bench press for a total of 25 reps.

W.O.D. (10min)

Sit-Up Cindy – 10 min AMRAP

5 Pull-ups
10 Push-ups
15 Sit-ups

Take a few minutes at the end to stretch the upper body.

Ben, Bill, Patty

Hey All!

As you know Sunday is remembrance day and many places observe it on the Monday, so the school will have reduced hours on Monday November 12th.

MONDAY SCHEDULE:
11am
4pm
6pm

Rest in Peace Andy

I had an awesome opportunity to participate in a cattle drive last weekend in Saskatchewan.  Rounding up the cattle on horseback, weening calves from their mothers and even a pregcheck was on the agenda.  I will never looks at cows the same way again!
While living on the ranch, we ate pork raised on a small farm 4 miles away (best pork I have ever tasted) farm fresh eggs, and carrots straight out of the garden.  It was fantastic!  Now keep in mind sprouts of grain appear on the Saskatchewan license plates so we did consume a fair amount of grains.
These cows are considered pastured-raised (for 8 months) and then are sold to feeding lots for their “grain finish”.  This is the way this ranch has always operated although us paleoers know that grass fed for the entire life of the cow is ideal.
I loved my time on the ranch and I am now a little bit more of a cowboy!

Now onto the Works Out of the Day.

Fridays:  Go through the CFV prewarm up, once completed take the time to do some some shoulder mobility as well as rolling out your thoracic spine. Spend 10mins! Then take 25mins to work your way up to a max split jerk once completed spend the remaining 25mins on working up to your max deadlift. Combined the total for leader board.

Saturday:Power Snatch, focus on speed through your second pull!

Warmup:  Hard 800m run

Tech: Power Snatch (2,2,2,2)

Workout:5 Rounds

7 Power Snatch (65/95lbs)
7 Ring Dip
7 Double Wall balls (12/14/20lbs)

Sundays workout is Nutts!

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)

Always in our hearts, you are remembered.

Lt. Andrew Richard Nuttall

June 27, 1979 – December 23, 2009

Have a good weekend everyone.

Charlie

The most common of running injuries.

I believe education is the first step in tackling a program.  Here are a few great reads to help you understand whats happening.

I like the first article best.  For me and the shin splints I’ve had in my life ice ice ice and rest works the best.

http://www.marathonrookie.com/shin-splints.html

http://en.wikipedia.org/wiki/Shin_splints

http://www.medicinenet.com/shin_splints/article.htm

Cheers!

Shep