Blog Archive

For more details about Nutts Cup 2013, see HERE:

And now, it’s time to put your name in the hat and register below.

Details about the next steps toward Nutts Cup 2013 will be released SOON.

First things first.  Sorry for the late post.  There was a miscommunication and Eunice will be flogged for it.  We are going to put the individual smacks up for sale.  Bidding starts at $50 per smack.

Top 5 Reasons to sign up for the Open 2013:

1. Its fun! We will be doing the workout on Thursdays in class.  You’ll probably be doing the workout anyways so might as well see where you rank world wide.
2. There is a prize for the gym that sign up the most athletes and that prize should go to US.  If we win the worldwide prize then we have our annual Affiliate fee waived for life.  If we win the Regional prize then we get a shwack of tickets to Regionals.  The counting for this ends this Sunday.
3. A baby duck will die if you don’t.
4. Those aspiring to compete at Regionals, in both individual and team competition, need your support.  It takes a community to raise a champion.
5. You will look like this if you do!

Don’t forget to join our affiliate when you register – CrossFit Vancouver.

Please add anymore reasons you see fit in the comments section.  😀

One Love,

Sheppy

Lesson Plan for Thursday, February 28th:

Warm-up: 3 rounds

20 seconds in a handstand or pike hold
10 seconds in an L-sit hold
10 goblet squats

Tech: Sotts Press (3,3,3,3)

This is the culmination of our overhead squat work boys and girls.  Give these a try IF YOU CAN.  Don’t push it though.  They require loads of both stability and mobility.  If they’re too much of a challenge switch back to 3 overhead snatch grip presses followed by three overhead squats with a pause at the bottom.

WoD:  Isabelle

30 Snatch (135/95)

So last week I had a very cool experience.  Hot Toddy and I attended a curing and sausage making course at Save on Meats.

These guys are old school!  Like the sign says they’ve been around since 1957.  Here is a short history lesson about Save On Meats.  Currently the butchery is closed for renovations but classes are continuing and the diner is going strong.

One of the first things he said was to stop shopping at grocery stores.  Get your meat from a butcher and vegetables from a farmer’s market.  The Lower Mainland and the Fraser Valley are some of the most fruitful soils in the world.  Yet we buy lettuce from California?

I like these guys!

But moreover what I really enjoyed about my course was getting my hands on my food.  I cured and spiced pork belly (bacon). I cured and spiced more pork belly into pancetta.  I ground pork butt roast and then squeezed it into pig intestine to make sausage.

I left feeling creatively self expressed and damn happy about the bag of meat I just created – I’ve eaten everything but the bacon and its ready today (breaky tomorrow) .

Please get in there and check it out for yourself.  They offer all sorts of courses on their website.  That canning and preserves course looks cool (Shelley is doing it soon).

Hugs and Kisses,

The Shepherd

 Lesson Plan for Wednesday, February 27th:

Warm-up: 3 rounds

10 ball slams
10 wall balls

Strength:  3RM Weighted Pull-up

Set the clock for 10 minutes and work up to a 3 rep max weighted pull-up (static).  If you have time left over use the rest of the time to bang out reps at a lighter weight.

WoD: Shooting Burpee Box Jumps

10,9,8,…,2,1

Burpee box jumps
Pistols (alternating)

After you’re done with the pull ups spend a few minutes warming up the WoD movements.  Pay attention to your feet during the burpee box jumps.  You may want to land with them a little closer than you do for a conventional burpee in order to be ready to jump up onto the box.

To read the details about Nutts Cup 2013, GO HERE, OR check out our FACEBOOK EVENTS PAGE.

Even if you don’t know exactly who is going to be on your team, throw your name into the hat and register a team into the pool. You’ll have a couple months to recruit two other team members and iron out the details then. Last year, we had 45 teams sign up in the first 6 hours, and another 20 teams on the waiting list. So don’t dilly daddle around. Last year, CrossFit Vancouver teams were the ones left out, so if you want a place, reserve it on Thursday.

We’ve amended the rules since our earlier post a couple weeks ago: First 100 teams to sign-up (or two weeks of elapsed time) will have the chance to compete at the Cup. MORE DETAILS HERE.

Best day at CF Van all year!

Lesson Plan for Tuesday, February 26th:

Warm-up: 2 parts

Part 1:  Lengths of the gym of hip and shoulder mobility work. (spiderman lunges, inch worm, etc.)

Part 2:  30 clean and jerk with an empty bar

Tech: Touch and Go Clean and Jerk

(15, 10, 5, 5, 5)

Start out light with these and see what you can work up to for 5’s.  Going for heavy singles isn’t our focus today but rather on linking them together without having to rest or regrip off the floor.

WoD: Gwen

15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.  No resting bar in hip crease or on front rack.   Your goal should be to do all sets at the same load but you can lower the load if you need to.  Score will be lightest load used for a set.  Rest as needed between sets.

Well, are you?

By and large our system at CF Vancouver teaches you to be coachable.  But we can always get better.

Tabata Times is an online magazine that connects “functional fitness content and community”.  Some pretty good articles there.

Dave Lipson of CrossFit Invictus wrote for them 7 ways to make you more coachable.

This is what he came up with:

1. Show Up Early
2. Talk to your coach
3. Get in tight (this is a big one)
4. Slow it down when we go over progressions
5. Get eyes on you
6. Write your cues in a log
7. Stay after class

Good stuff there.

Atomic Athlete Austin has an interesting piece around the same topic. He also adds in reasons why you may not be coachable.

1. Ego – Willing to be wrong
2. Willingness to learn and unlearn

Get these two things right and you will be expediting yourself along the CrossFit curve.

Mucho Amore,

The Shepherd

Lesson Plan for Monday, February 25th:

Warm-up: 3 rounds

8 Goblet Squats
8 Box Jumps (focus on landing high in power position)

Strength:  Back Squat (10,10,10,10,10) + 50 ring roll outs mixed in.

Finisher:  See how much time you can accumulate in a plank hold over the course of 2 minutes

Leaderboard score is the sum of your squat weights.