Blog Archive

Congratulations to The Lumber Jack & Pinky Dahlman on their new addition to the family, CrossFit Vancouver welcomes baby Tommy.

 FRIDAY

warmup: 90 second’s each movement x2

partner medball sit-ups / sprawls chest pass

Tech: Bench Press  (5-5-5-5)

Workout: complete 3 rounds of:

15 toes 2 bar

9 B.W.B.P.

200m run

SATURDAY

The T-G-U has always been one of my favorite’s ever since T-Bear introduced me to it back in 2006. What I like best is how functional it really is.  I recall being told by someone that there was a coach in SoCal providing the elderly with the knowledge of this movement.  The purpose was to avoid having to buy Medic Alert systems…we all remember the classic infomercial “I’ve fallen and I can’t get up”.   I thought how wonderful, we can actually train these movements to avoid that sort of crises.   I recall Chad C3Po and I did 100 alternating arm’s last summer and it totally kicked our asses, so here’s more info on the value of this movement!

How did the Turkish Get-up get its name?  One of my clients recently ask this question then did her own research and provided me with the below link:
http://www.crossfitbelair.com/history-of-the-turkish-get-up/

Warmup: 10minutes to play with some heavy Turkish get ups (L/R)=1

Tech: Deadlift (5-3-3-1-1-1)

Workout: Running Diane 225/155lbs

run 800m – 21 deadlift / hspu

run 400m – 15 deadlift / hspu

run 200m – 9 deadlift / hspu

CFP

If you don’t have a subscription to the CrossFit Journal, get one! It’s only $20 per year and there are tons of useful stories and videos that will both educate and entertain you about everything under the sun. And today, Eunice’s mom Angela Beers was featured in the CrossFit Journal. Thanks Kim Bellavance for taking the great shots!

ANGELA BEERS JOURNAL STORY

In Eunice’s words:

I’m so proud of my mom. When she first came into CrossFit, she asked me, ‘When is Patty sure not to be at the gym?’ And she revolved her CrossFitting around his absence. Today, though, she’s out of the nest and shows up confidently ready to go. Although she’ll always be my most high maintenance client, it has been such a great experience training her. She doesn’t know it, but she’s even going to find herself upside down in a handstand one day soon.

THURSDAY:

WARM-UP: 10 mins. of Shoulder/Hip Mobility

TECH: Burgener Warm-up (Clean and Jerk and Snatch)

Warm-up your Clean and Jerks and Snatches (work heavier than workout weight). I find doing some EMOM (every minute on the minute) at a moderately heavy weight gets me good and warm and moving smoothly.

WOD: 12 minute ladder

Clean and Jerk (135/95)

Snatch (135/95)

Start with one clean and jerk, then one snatch. Then 2 clean and jerks and 2 snatches. How far can you get up the ladder in 12 minutes??

CFP

Hump day is all about fun in the box, keeping it a bit more gymnastics based.  It gives us a break from big ol’barbell’s crashing. Gives us a chance to hear each other grunt & groan as we workout, listen to music, or hear the coach say “go deeper, you have to lockout, or no rep”.  Today is about playing around with movements.

Warmup:  Complete 3 rounds of

1 rope climb/30 sec Handstand hold/30 L-sit hold

Workout: E-M-O-M for 10 rounds of

5 Ringdips/5 c2b pullups

rest 90 seconds and complete 5 rounds of:

15 box jumps (24/30′) / 10 hollow rocks

for a total running time!

For the remainder the class, get the crash mat and work on tumbling, start with forward rolls, and then dive rolls. Work on dive rolling over obstacles.

Avoid the scorpion

CFP

I had the pleasure of attending a 90th birthday party this weekend and it got me thinking about life expectancy and the differences between provinces.  My grandfather, who lives in Ontario celebrated his 90th birthday 4 years ago.  He survived World War II, still lives on his own and although his drivers license was taken away at 90 he still drives a mean golf ball.  He swims at the YMCA a couple times a week, has an active social life (which includes the odd drink at the Legion with his buddies) and does a daily workout routine.

According to Stats Canada, the life expectancy in Canada is 79 for males and 83 for females (up to 2009).  Life expectancy continues to go up every couple of years which many attribute to improved nutrition, sanitation, medical technology & better working conditions.  According to our trusty Wikipedia, the longest confirmed human lifespan in history is 122 years and this record is held by Jeanne Louise Calment a French woman who apparently died of “natural causes”…no kidding!

What I find interesting is that the life expectancy in BC (males=80, females=84)  is higher than the Canadian average and is the highest in the country with Newfoundland & Labrador being the lowest.  Feel free to post comments as to why you think this might be!

http://www.statcan.gc.ca/tables-tableaux/sum-som/l01/cst01/health26-eng.htm

WoD#1  Partner trade off  WallBalls/D-ball slam Ladder

A does 1 d ball, as B is doing 1 wall ball. Then B will do 1 d ball while A does 1 wall ball.

A does 2 d balls, as B does 2 wall balls. 3,4, etc.

switch back and forth. How far can you get in 5 minutes.

Rest for 3 minutes…

WoD#2  10 minute AMRAP once again trading off movements

Partner A completes 12 kettle bell swings/ as Partner B completes 7 Burpees.

Then Partner B completes 12 kettle bell swings as Partner A completes 7 Burpees.

Tech: Sumo Deadlifts 5-5-5

If you complete your three sets of 5, take the remainder of class time to stretch.

CFP