Blog Archive

Everyone knows the best St. Paddy’s Day hangover cure is flipping tires and running, right?  Some swear by a post binge workout to reset their body and mind and others say a workout could do more harm than good.
The truth is likely somewhere in between.  Exercise can help stimulate the release of endorphins, resulting in a better mood and a better state of mind as you recover from your hangover.  But, much like when there is too much of any kind stress in your life, going too hard can be detrimental to your recovery.  The precise verdict is still yet to be determined on the subject.
How do you come back after a great night out?

Warm-up and Technique

– Tire Flips (65lbs up to 610lbs)
– Running a mile

Take 10 minutes and try some different tire lifting, find a couple equally strengthed partners and try a sumo setup tire flip by yourself.  You can then jump to the middle and jump out and rotate 180 degrees to tire flip again.

Mini Team Warm-up (in teams of 2 to 4)

Individually flip tire and jump twice through for 3 reps.

See how many rounds of 3 reps and 6 jumps your team can get in 10 minutes and then together run the 1 mile to complete the warmup.

Monday Workout:

Complete on your own.

14 Minute AMRAP:

3 Ring Dips
6 Pull-ups
9 Air Squats.

Enjoy.  TBear and Team

All right, folks, the Nutts Cup Qualifying workouts are…….

Remember, your two man, one woman team’s scores from all three of these workouts will make up 50% of qualification for Nutts Cup. The other 50% will be based on your fundraising efforts. Top 30 teams after both components are assessed will compete at Nutts Cup, 2013. See HERE for more details.

WORKOUTS:

1). Worldwide Open Competition workout 13.3 (to be announced on the GAMES site next Wednesday)

2). Worldwide Open Competition workout 13.4

3). Nutts Hero Workout – as a team (the version from the FINAL workout at Nutts Cup 2012).

Nutts WOD 2012 was (with your two man, one woman team):

One person working at a time:

50 Hand Stand Push Ups
50 Deadlift (275/175lbs)
50 Box Jump (30/24”)
100 Pull Up
200 WallBall (20/14 lbs)
300 Double Unders
400 meter run with a 45 lb. plate (one person only runs)

So here’s what you need to know:

Most of you are probably doing the Open competition anyway, so you can just submit your scores (your individual scores for all three team members) from 13.3 and 13.4 to us. The Nutts workout you’ll have to do together as a team. We’re hoping this will make your lives easy if you are on teams where people train at different gyms – you’ll only have to get together once.

Submit your scores to Emily at punky@crossfit.ca by May 31st. LOTS of TIME!

Have fun!

Saturday: 30min AMRAP

Partner A – 400m Run

Partner B – 18 Hollow Rocks

Partner C – 12 Dumbbell Thrusters 45/20

Each partner starts at one of three stations and can not rotate stations until all partners have completed their allotted work.

Grind away…

T-Bear and his minions

Do you worry about WODs with rowing? Are you exhausted after a measly 500m? Don’t worry because we’ve got a solution for you.

Back by popular demand is the Indoor Rowing Seminar at CrossFit Vancouver! This progressive 5 week power-endurance program is designed not only to develop and hone your technical skills but also to maximize your output in workouts both on and off the rowing machine.

In the most recent seminar, 100% of the people that re-tested on the final day scored significant personal bests on the ‘2km for time’ benchmark.

This next seminar will begin on April 20th and will run from 2pm until 3pm on Saturday afternoons.

Also, we have limited the available spots to only 10 so as to maximize individual instruction.
Total cost is $120 per person.
Last time the seminar was sold out in just over a week, so reserve your spot today.

Squats for all of you to explore

No time to waste today, this is about making gains. Coaches, drill’em.
Work with people with similar 1RM’s. Do not miss lifts. Approach with confidence, conquer the nerves. Knees out.

Tech/Wod:

Rotate through a quick circuit of:
– 5 set of 2 – Dumbbell Box Jumps (low for now) and
– lighter back squats (bar/40/60/80%) then set up the gym floor as best you can for:

• ramp up to 85% of 1RM for a triple
• 6 rounds of 4 reps – Speed Squat@ 60% 1RM
  • with 60 seconds rest in-between
• 3 rounds of 7 sec Pause Squats @ 40% of 1RM – 5 Reps
• rest and repeat of rotate in:
  • 5 rounds  of 15 Weighted Sit-Ups

Key Points:

Box Jumps: No swinging the dumbbells. Send the hip back and drive the knees out as you load the jump. Explode with that hip and land above parallel.

Speed Squats: Whatever your stance, stick the tension and find that torsion; Knees stay out! Aim to complete each set within 4 seconds. 1rep=1sec.

Pause Squats: Narrow stance. Pause for 7 seconds at the bottom of each rep. Stay tight and engaged. Knees out. Don’t let that bum turn under!

Learn and fill your hour with enjoyment. Knees out.

Thanks,
Chesty, Tom and Bear

Knees out.

I’ve know Sean for almost 3 years now. He is a good apprentice, athlete and a overall great human being with a lot of life experience under his belt.  When I asked him to share some words on his Crossfit experience so far this is what he had to say:   -Charlie

“I was thinking of my time spent so far at CrossFit Vancouver and
the first thing that really stuck out for me was the attitude around
the gym –it is really excellent. Having come from being the little guy
pumping weights at your average globo gym the change in atmosphere
was very refreshing. It’s always supportive and constructive with a
competitive edge that gets things done. The perfect way to facilitate
growth and development without all the BS and elitism that so often
goes with fitness communities. So when Charlie and crew set up the Mad
Lab Youth Warriors program that gets youth at risk into the gym for a
tough ass workout and the occasional discussion about life, I couldn’t
think of a better facility to host it at. It’s a great way to get kids
out of less than favourable environments and into a safe place where
they can learn some healthy choices and make some good decisions for
once! The MLYW program is just starting to get off the ground
through various fundraisers like the Nutts Cup and also just the
general support of the community. So all in all thanks for the
positive vibes and keep it up!”   -Sean

Thursday Lesson Plan

Then get on to the:
shoulder to overhead and deadlift tech.

TECH and STRATEGY

Review 13.2 WOD movements and find a counter/coach and review your strategy with them.

Think about a few things

• Consider using the push jerk with the sneak under technique – keep feet planted in a shoulder width position – heart rate is more controlled
• Clean Deadlifts – Keep neutral back, shoulders and head – touch bar down – I’ll bias the mid to back side of foot (maybe save my quads for the BJ’s).  I’ll try to utilize more of my posterior chain and find max tension (push the knees slightly out) when touch and going near the ground.
• Box jumps – land with chest up, head neutral and feet flat – Think where you might be in a 1/4 squat.  Use your arms and create a little more  easily achievable height.  Land softly on the box and step down(newbs) while others could choose to spring right back up.  Watch a video of Calgary’s Brett Marshall (best box jumper I’ve seen).

WORKOUT – CrossFit Open 2013.2

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Notes

• Shoulders to Overhead Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. 
• A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted
• Deadlift – This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.
  – Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. 
• Box Jumps – Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.
• You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.