Blog Archive

Crossfit Vancouver has a Tough Mudder team!

You’re all invited to sign up for The Tough Mudder 2013 in Whistler, on Saturday, June 22, 2013.

Our team start time is 11:20 am.

Team Name: Crossfit Vancouver
Team Password (case sensitive): TM2013

Register here:http://toughmudder.com/events/vancouver-2013/

If 21 or more people sign up we each get $15 refund.

Price is $115 but goes up at midnight so sign up today and use the Discount Code VancouverLock13 to get $10 off.

If you already registered and want to join the Crossfit Vancouver Team just click on the link below and choose Join Existing Team. Remember Team password is TM2013.

http://toughmudder.com/registration-center/

Join our CFV Tough Mudder group on Facebook for more info.

Thank Raquel for organizing this.

T-Bear is off to New Zealand tomorrow, so I’m posting a sinful post tonight, hoping he might not see it.

Our very own (slowly becoming beloved) apprentice Tom (aka Tommy Loo Hoo, Peeping Tom, Water Wings, Charlie Horse) coined the phrase “100% paleo is 0% fun.”

It got me thinking and it led to me write a story that will soon be published in the CrossFit Journal with the title “100% paleo, 0% fun,” where I talk about the negative consequences of trying to live life following a perfect diet.

I’ve become an advocate of getting my clients to develop healthy relationships with food, as opposed to spending life stressed out constantly worrying, “Is that Paleo?” “Is that 100% dairy-free, gluten-free, sugar-free, anything that will hurt my Fran time-free?”

My dietician friend, who is also an avid CrossFitter, told me that a relationship with food should be like a relationship with water – you shouldn’t be thinking about it unless you’re thirsty. But when we spend so much time stressing about what we eat and guilt-tripping ourselves when we fall off the righteous paleo path, it’s impossible not to spend way too much time thinking about food.

So I employ the same method to eating as I do to dish-washing: An 80-20 rule. In the case of washing dishes, this means I strive to eliminate 80% of the grime with the washing, while the drying covers the remainding 20%. The comparison: Eat well 80% of the time, and 20% of the time go nuts, be merry, and eat a shitload of cookies this Christmas.

Here is a full-fat, loaded with sugar and white flour, Christmas cookie recipe:

PECAN BALLS

1 Cup Butter
1 Cup Icing Sugar
2 Cups Crushed Pecans
3 Cups Flour

Roll dough into balls and cook for 20 minutes at 350 degrees. Then sprinkle more icing sugar on top for extra deliciousness.

WEDNESDAY

TECH:

3 Rounds (Not for time. Just cycle through 4 times resting a minute or two in between)

5 weighted or strict pull ups (choose a progression where 5 is a challenge)

1 minute plank hold (with a 25 lb. plate on your back if you want an extra challenge)

10 Ring Push ups (If you can’t do one, do 10 negative ring push ups. Lower yourself as slowly as you can. And if you can whip through 10 ring push ups, try loaded ring push ups)

WOD: Nasty Girls

3 Rounds:

50 air squats
7 muscle ups (3 ring dips per muscle up for a progression)
10 hang power cleans (135/95)

20 minute time cap

– Eunice and Kerm

Merry Christmas Everyone!

We hope you are all enjoying the start of the festive season! Please see above for our Christmas Hours.
They will also be posted around the school. Please take note of these.
Tbear and I are off to NZ tomorrow, so be safe and merry! And have a blast in 2013

Here is a little video to get you in the spirit!

Dashie

I was in California last week for a media conference and was lucky enough to hear Greg Glassman speak. He was amazing – charismatic, authentic, brilliant. But what I loved most about him was that he hasn’t become stale, politically correct, and fearful of offending people just because he’s powerful. He was amazing.

One of the things he kept talking about was how CrossFit makes people better. But not only does it make people better, it essentially makes better people. I constantly hear people tell me how they’re quite literally better people with CrossFit in their lives – better moms, better dads, better at work, happier, healthier etc etc etc…

I live with the Donkey right now, and I recently stumbled across this picture of Donkey of the past, a pre-CrossFit Donkey. With CrossFit in his life, Donkey’s attractiveness has skyrocketed, or perhaps it’s just because he no longer sports hazardess sweatshirts like this.

Fat Donkey

Another man who is visibly better with CrossFit…

Fat Lumber

TUESDAY:

TECH: I’m loving this Every Minute on the Minute stuff these days (EMOM) – a great way to get a lot of volume in without KILLING yourself. Today will be every 30 seconds as opposed to every minute…

Every 30 seconds for 5 minutes: 2 Front Squats (60-70% of max)

Rest 2 minutes

Every 30 seconds for 5 minutes: 1 Front Squat (60-70% of max)

WOD:

20 Minute AMRAP with a partner (Tom and I did a similar workout at a competition in Bellevue recently. It was HARD!)

One person working at a time. Scale accordingly.

20 Hang Squat Cleans (115/155)
20 HSPU (do shoulder press with DBs for a progression)
20 KB Swings (Brown/Black)
20 Burpee and lateral jump over partner
20 OH Lunges (45/25)
100 Double Unders

For anyone who wants to try the exact workout Tom and I did at the comp it was slightly more jacked up numbers:

30 Hang Squat Cleans (115/155)
30 HSPU
30 KB Swings (Brown/Black)
30 DB Ground to Overhead (45/35)
30 Burpee and Jump over Partner
30 OH Lunges (45/25)
100 Double Unders

Tom and I did 2 full rounds plus 8 cleans.

Hit it!

– Eunice and Kerm

One of the events at the 2012 Regionals last spring was a heavy DB snatch event. Men were expected to snatch a 100-pound DB 40 times, while women all around the world struggled with the 70-pound DB.

Quin rocking the 70-pound DB split snatch at last year’s Regionals

It’s a move we don’t often see in CrossFit, but it’s kind of fun.

Excuse me while I toot my own horn for a moment here. To see what the move looks like, here’s a video from last year’s Regionals in Richmond: CANADA WEST REGIONAL VIDEO

Some tips:

1. USE YOUR LEGS!!!

2. Get set up properly at the bottom. Your starting position should look similar to a regular barbell snatch

3. Don’t press the DB out. Grow some balls and DROP underneath it

4. Use your free hand as a counter balance

5. If your mobility isn’t great, try the split snatch, like Quin in the picture above

MONDAY:

Warm-up: (25/15 DB)

4 Rounds:

8 DB Goblet Squats
5/5 DB snatch (DB must touch the ground each rep)
8 Overhead DB Squat

Tech:

Spend 10 minutes messing around with the DB Snatch. Then try some one-armed barbell snatches.

Post to comments if you can do the 105 lb. DB!

Then choose a weight that challenges you – use either a heavy DB or a barbell for a one-armed snatch.

THEN DO TOGETHER:

Every minute on the minute for 10 minutes: 1/1 DB (or barbell) one-armed snatches (one on each arm) at a heavier weight than you’re going to use for the workout.

For big classes, do this with a partner.

WOD:

7 minute AMRAP:

10 DB Snatch (50/35 lbs)
10 Burpees

*Poker, Donkey and I did the little hit a couple weeks ago. Poker was just five burpees short of 7 rounds. Can anyone match that?

**DB Snatch Standard: DB must touch the ground each rep. Rep finishes with elbow locked overhead. DB must travel from ground to OH in one motion.

***Big classes, go in two heats.

EUNICE and KERMIT

Hey guys, here’s the link to the official sign up page: