Blog Archive

Well mother nature has been kind enough to give us a few days of dry weather so we are going to retest your sprinting!  Timing blocks and all.

Here are your first day’s result top to bottom and class by class. Please thank The Prof for putting all these together.

Sprint Day #1 Results

Why do we want you to sprint?  Because it one of the most natural exercises you can do and all of our bodies evolved doing it.

Now the last time we did this there was a bit of a kufuffle about the toonie thing. Our very own Jill Meredith has prepared a sales pitch to smooth things over.

“Ok peeps, here it is I told Sheppy that his last sprinting post which was: hey we’re sprinting bring $2… Didn’t really convey his enthusiasm for the event, the time and effort he spent to organize it, nor that we were lucky enough to have Tessa standing in our parking lot from 6 am onwards. So after the twoonie backlash I said I would write a post. People at CFV are generally pretty supportive and personally I am happy to support something that someone put in time and effort to organize even if I don’t really give a shit about the precision of my 50 m time; I also respect that others do care. Sheppy organized a great day for anyone that was there. They collected $135 from the community, $20 of that was from the Afghan and Sheppy kicked in another $100. If you do the math that’s $2 from 57ish people and there were definitely more than 57 people in that day. For anyone who was there last time you should be able to see your improvement in your times and if you missed it come out and set some benchmarks. Bring a $2 or a $5er and let’s pay Tessa for her time out in the cold, no more Indian summer…

And P.S. this is not a chance to empty your penny jar into the TWOONIE jar…”

What a gal! A refined Dave Semenko.

Thursday’s Workout:

We have laser timing blocks and are going to do 3 different sprinting tests to get accurate measured times.

Coaches please give the athletes a really good warm up that includes multiple escalating runs/sprints.

The 3 tests are:

1) 20m sprint (tests acceleration)

2) 50/50 out and back 100m sprint

3) 30m lead up to a measured 20m sprint – Tests top speed (my fav)

Coaches please have someone at the 50/50 m turn around point to watch out for traffic entering the alley (north end).

Tomorrows Leader Board is your fastest 20m.

Get in for some healthy competition cause Mad Lab is awesome and we have spots that are available.

morning madlab is at 7am & night crew starts at 6pm so get in and step up your game.

Sheppy/Charlie

You’ve all seen the lovely vending machine at CFV.  
You’ll now notice that we have an ATM right beside it!!

This can be a lifesaver:

• SKIPPING ROPES
• FISH OIL
• SEED OIL
• TAPE

Not to mention the snacks:

• Vitamin Water
• Kelp & Apple Chips
• ElevateMe Bars
• Lara Bars
• Coconut Water
• Water

 The ATM is for anything and everything cash that you may need–here or otherwise.

As they say…   Cash is King!

(NoNo is agreeing wholeheartedly here)

On another note….  We have students again leaving personal items in the bathrooms, and in general at CFV.  With 500 students, you can imagine the clutter if everyone left their shoes, towels, etc here.  I mean, we’ve all thought about it, or done it accidentally.  But…..for the sake of everyone, let’s keep it neat and tidy ok?

Anyone recognize these???

Get em soon…

~Squad

They miss you….

Ladies…..

Lost and Found

Rachael Clifford came to us from California in the fall of 2012 – on a three-month sabbatical from work – as part of her “quest to become healthy.”

“I was suffering from depression, anxiety, and sleeplessness. I was sick of taking medications for all of my symptoms,” she said. “I had had enough and wanted to try the natural approach to feeling better.”

Rachael had been CrossFitting for almost a year when she arrived in Vancouver, but she still felt like a beginner. “My strength, form, and confidence needed a lot of work. I committed to making it a priority and went into it with a positive attitude and a consistent schedule,” said Rachael, who also embraced stretching with Giselle and mobility training while in Vancouver.

After three months in with us, she said she improved dramatically in every area of exercise. “There’s something about the Paleo diet and CrossFit that has cured me,” she said. “These people in Vancouver know what they’re talking about.”

“I feel amazing and beautiful and I can finally live my life to my full potential,” she added.

In case you missed it, we’re hosting an Indoor Rowing Regatta on Saturday, November 24th for both you and your kids. It’ll also be a chance to learn from and shmoooze with silver-medal Olympic rowers from the recent 2012 Summer Olympics.

If you’ve never raced a 2 km race on the erg (rowing machine), this will be a great opportunity to test your rowing skills. We’re going to be synching to rowing monitors up together, so you’ll be able to see whose winning on the screen.

There will be three divisions: kid division, lightweight, and heavyweight.

2012 Canadian Olympic women’s 8 silver medallists, Darcy Marquardt and Krista Guloien, who both grew up in BC, will be on hand with their medals and are going to do a crash course rowing clinic before the workout.

Doors open at 11:30 am. Kids Regatta is at NOON. Adult regatta is at 1:30 pm.

Cost:

$25 for CHILD
$35 for ADULT
$50 for you and your child

WEDNESDAY:

Warm-up: 3 minutes MAX double unders

Tech: Work on Front and Back levers

Check out the videos and use these progressions, start with a thick band and work your way down to a G-string

Coaches throw in some ice cream makers & cranks too!

FRONT

BACK

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpee Pull-ups
Box Jumps (24/20)
Ab mat sit-ups

This is a blaster, meaning blast through it and try not to take any breaks.

Enjoy.

Charlie

Warmup: Dynamic Warmup & Wall Acceleration Drills

Andy ran us through these a few weeks ago and as I recall they were pretty rad! (just like Andy)

Once completed we’ll do 6 sets of 30 m sprints inside.  Start at 60%  increasing your output. Remember stay low and lean into your dig, drive and accelerating phase. (start at south end, and sprint into the kiddie pool, have somebody on door watch)

Tech: workout review

 Workout: An ol’ classic, The broomstick mile, newbies will use dowels, experienced students will be on bars (guys/girls-45/35lbs)
25 back squats
25 front squats
25 overhead squats
400m Run
25 standing press
25 push press
25 push jerk
400m Run
50 hang squat cleans
400m Run
50 hang squat snatch
400m Run
This is not an easy workout and times will vary.  Coaches give the class at least 40 minutes.  When you finish, take the time to stretch and work on some weaknesses.  Enjoy.

Charlie