Blog Archive

Please note the changes for Monday February 11th!

There will only be two classes on Monday .

11am and 5pm

Enjoy the long weekend.
Your CFV Crew

Look at Richie here.  Cool.  Calm.  Collected.  It’s like he could hang out there and rest no problem.  That’s what I’d call owning the overhead squat.  And it no doubt plays a big part in his 300+ pound snatch.

Over the next 4 weeks we’re going to spend a good amount of time getting comfortable with that bottom position of the overhead squat.  Don’t think of these drills as a challenge to go heavy.  Think of them as a challenge to own the movement.  Get that wobble out of your knee on the way down/up.  Get the knees out and the torso a bit more upright stabilizing the pelvis and making it easier on the shoulders at that bottom position.  We’re going to start out simple and as time goes on we’re going to add a little more complexity to the drills.  Check out what’s in store for today.

Lesson Plan for Monday, February 4th:

Warm up:  Two times through

10 rolls to v-sit with forward reach
10 hollow rocks
10 dislocate passes (with a band)

For the rolls to v-sit with forward reach start lying on your back and rolls your knees up near your face then roll up to sitting on your bum with your feet as far apart as possible.  Finish it off by reaching as far forward as you can.

Skill Work: 3 Breath Pause Overhead Squats (4,4,4,4,4)

Think of this as a continuation of your warm up.  We’re not trying to get heavy but rather get comfortable with holding good position in the bottom of the overhead squat.  Lower yourself slowly to as low as you can in the overhead squat maintaining good form and then pause there for three big breaths.  Big belly breaths that is.

Strength WoD:  Back Squats (10,10,10,10,10) + 25 static pull-ups (no kip).

You have 30 minutes to get in 5 sets of 10 back squats while mixing in static pull-ups.  If you don’t have static pull-ups get a friend to help you with some partner assisted ones.

Score for the leaderboard is your lightest back squat weight divided by the total number of sets it takes you to do the pull-ups.  So if your lightest set of 10 is 150lbs and you finish your pull-ups in 3 sets your score would be 150/3 = 50.

Happy Monday everyone!  <3

Billy, Benny and Patty

The weekend has arrived.

Gonna be a great game. The brothers Harbaugh squaring off. Ray Lewis retiring. Rookie QB Colin Kaepernick. Awesome story lines.

Personally I think The Ravens will take it in a squeeker.

This Sunday: Superbowl Partay at CrossFit Vancouver. Bring some food and some booze, if you desire. We’re setting up a big screen to watch the game.
3 pm door will be open.
Also, we’ll leave a donation box at the door to pay for the big screen rental and clean-up. If I have forgotten someone on this list who may want to come, bring them along…although we don’t want this getting out of control big.

I recently heard a request for more longer workouts. Looking backwards we haven’t had one in a while so here you go…

Saturday’s workout: The Sexy Bitch

1 mile run

50 Box jump, 24″ box / 20″ box
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders

1 mile run

Sunday’s Workout: TBear’s Super Bowl Chipper and Dipper!

Teams of Two

60 Seated Db Press (35-40/20-25 lbs)
200m Football Throw
60 Pullups
200m Football Throw
60 Wall Balls (20/14 lbs)
200m Football Throw
60 Abmat Situps
200m Football Throw
60 Ring Dips/Dips

You gotta chuck the ball and continuously catch it every time until
200m. You can do 5m, 10,15 or 20m passes.

FUN!

Much Much Love,

Sheppy