Blog Archive

Is this what you’re eating?

A friendly note from your Chesty,

Just a reminder even though the kiwi eating bear is overseas, there is still someone here to meat your needs. 2 freezers have an array of delicious meat all from quality TBear-picked sources. Grass fed meat, happy chickens raised with love, and chef select soups.

The fact is over the holidays we feast. So feast. The holiday rush, and grand selection of disease ridden supermarket meat is bound to upset the gut. This is no reason to not gorge, this is reason to gorge, on the good stuff. Your body will thank you, and you’ll probably PR every lift, workout, and max set…Results may vary.

Come grab me and I’ll deliver you some meat.

Whole Chicken’s $20 each
Ground or Stew beef $12 (1.5lb packs)
Roasts $9/lb
Tbone/Porterhouse/Rib Steak $15/lb

Meat Soup $30 (2L)
Veg Soup $20 (2L)

Your friend,

Chesty

Tuesdays Workout:

warmup with hip mobility followed by 90secs of goblet squat (grey/red)

Wod#1 Complete the following with a running clock:10,9,8,7,6,5,4,3,2,1

Dumbbell pushpress (20/35lbs)/kettlebellswings

Tech: BackSquat (5-5-5) at same weight

Wod#2 Complete as fast as possible for time:

-20 backsquat (125/205lbs)

-30 burpees

Cool down stretch with the remaining class time.

Love Charlie.

Have you ever been to a nice-ish restaurant and have requested water and have been asked by your server “Bottled or Tap???”.  Sometimes, more often than not, the word “tap” is said with disgust implying that the quality is not as good.  Well, here in Vancouver we have some of the best tap drinking water in the world thanks to the expensive watershed improvements that took place on the Northshore within the last few years.

This article (http://www.bcliving.ca/home/what-youre-too-good-for-our-water) asks a very important question…If we have the purest water in the world, why do we continue to reach for the bottled stuff?

I used to be the guy in charge of picking up flats of water at Costco for the gym and let me tell you, we went through a lot of bottles.  So is it a question of convenience, laziness, or preference?

I’m sure you have all heard that some of the big bottled water brands are just filtered tap water.  Whether this is true or not, we continue to hand over $1-$3 every time we need an H2O hit!

Here are some crazy stats to consider regarding bottled water:

-In Canada, the per capita consumption of bottled water has skyrocketed.  According to Stats Canada, in 1999, we consumed an average of 19.4 litres per person, which climbed to more than 60 litres per person by 2008. Considering the Metro Vancouver region now houses more than 2.1 million residents, at that rate the number of plastic bottles we go through could entirely fill Okanagan Lake every two years.

-Bottled water is more expensive per volume than gasoline.

-Although water bottles are recyclable (and can earn you a refund), Metro Vancouver estimates 3 million plastic bottles ended up in BC landfills last year alone.

-Metro Vancouver’s tap water sources are tested up to 25,000 times per years while Bottled water plants are inspected only once every 3 years.

Read more on the dangers of re-using plastic water bottles, which I am most definitely guilty of:

http://greenliving.nationalgeographic.com/can-reuse-plastic-water-bottle-over-over-2311.html

Mondays Workout:

Warmup: 3 rounds,

20 mountain climbers

7 wall angels

Tech: Bench Press (5-5-5)

Workout: This workout is a sprint so hit it hard,  Coaches can stagger or run separate heats for large classes!

complete the following for time:

Row 200m

10 body weight bench press

30 box jumps 20/24″

From Charlie with love!

Have you seen this stud lingering around the school?

Bobbi Barbarich

Bobbi’s a dietician, a writer, a national level Roller Derby player, and one of the most talented athletes we have at CrossFit Vancouver. And recently, she added Junior Apprentice to her list of titles.

Roller Derby, you ask?? YES, it’s a legitimate sport, and Bobbi is one of the very best. Period. Here’s a video and story that was written about her in the Edmonton Sun a while back. WATCH IT!!

SATURDAY:

TECH: Turkish Get-ups (4 sets of 2 heavy turkish get-ups on each arm, alternating arms). Work on a weakness in between rounds.

WOD:

FALL MADLAB 2012 WORKOUT:

Dash, Baby Nat and Mike took this workout down to win the banner!

Teams of 3

Every two minutes, your team must complete the following:

16 calorie row
8 Cleans (155/105)
10 ring dips
15 Burpees

When you’re done, rest until the start of the next round (rounds start every two minutes). Go until your team fails to complete the required work in two minutes. Split up the work however you like. They key is COMMUNICATION!

SUNDAY: Do What Chest Tells you to do.

– Eunice and Kerm

I’ve been here for three years and every year around this time the little Kerm starts squirming and getting excited about the 12 Days of Christmas WOD, and a chance to post her favourite muppets video.

So without further ado:

FRIDAY:

TECH: Shoulder Press (3, 3, 3)

Then hussle and set your stations up!

WOD: 12 Days Of Christmas

Description:

1 Burpee
2 Turkish getups (20lbs/35lbs)
3 Cleans (85 lbs/135 lbs)
4 Box Jumps (20 inches)
5 Push-ups
6 Air squats
7 Sit-ups
8 Wallballs (12lbs/20lbs)
9 Double unders
10 KB swings (red/black)
11 Pull-ups
12 Mountain climbers

35 minute time cap

Now the way this workout goes is exactly as the song is performed.

First verse = A partridge in a pear tree
Second verse = Two turtle doves and a partridge in a pear tree
etc.

You get the idea. For each round you add an additional exercise that is one more repetition than the previous.

– Eunice and Kerm

My lovely red Yaris is commonly referred to by Chest as The Crud-Mobile, aptly-named after the numerous creamy coffee spills – among other liquids and solids alike – that have consistently seeped into the crevices of her body over the months.

Her persistent odor has often been pointed to as the reason I’m single. Chest once told me endearingly, “Eunice, no wonder you don’t have a boyfriend. He’d be worried that your box smells like your car.”

But no more….

Introducing Kane The Robot’s Car Detailing Service!

This guy knows what he’s doing. This afternoon, he vacuumed, shampooed, rinsed and scrubbed vigorously, and then navigated his way with tiny instruments to de-grime and de-crud the Yaris.

And his services are sticking around for you: If you want your car detailed, e-mail Kane at: kanemorgan@mail.com. He’ll tell you about the different packages he offers: waxing, interior, exterior, shampooing etc…

Here’s how Kane described the experience cleaning my Crud-Mobile: “It really shifted my perspective about the world and humanity in general. More specifically, it was horrendous – a genuinely awful experience. However, the car is now emaculate. I am very pleased with my work. That car looks amazing.”

Thank you Kane.

THURSDAY

Warm-up:

3 Rounds:

10 Ring Rows
10 Jumping Good Mornings (45/35 lb. bar)
15 Hollow Rocks

Tech/WOD COMBO:

3 x 5 Deadlift (same weight for all three sets)

After each sets, do a max set of pull-ups in ONE MINUTE

20 Minutes to get this done. Rest as needed.

LEADERBOAD: Score is deadlift weight lifted, plus max pull-ups from all three minutes. For example, if you lifted 300 lbs. for each set of deadlifts, and you did 25 pull-ups in the first minute, 20 in the second minute, and 20 in the third minute, your score would be 300 + 25 + 20 + 20 = 365.

COOL DOWN: Take 15 minutes to stretch, foam roll etc…

– EUNIE and KERM