Attention morning crew: Andy and I and the rest of the morning crew coaches – Audrey, Dan, Alex, Kane and Bobbi – are hosting a wine and cheese night tomorrow (FRIDAY) at 7 pm in the lounge.

If you’re one of mine or Andy’s clients, you’ve received and e-mail, but if you are someone else’s client and you come to the 6 am, 7 am or 8 am classes, please come by!

Mostly it’ll be a social time and a chance to see Andy drink something other than smoothie in a jar, but we’ll also spend some productive time getting your feedback about what you like and what you’d like to see improved in the morning classes. And Chest is going to pop by and tell you about what’s going on in the little store in the corner these days – he’ll be around in the morning now and has some great stuff that you might want.

We’ll provide some wine and cheese, but feel free to add to the mix.

FRIDAY

*Important Note*

If you have not established your 1RM Backsquat. This is your priority! Use this as your Tech today.

Technique:

– Box Jumps with dumbells 6 Sets of 3 reps  (20″/14″ – stack plates if need)

Hold dumbells in each hand. Goal is to land above parallel. Big explosion and NO swinging dumbells.

– Squat Heavy – 3 Reps (Ramp up to 80% of 1RM)

then

– Speed Squats – 5 Sets of 4 Reps at 60% of 1RM
Rest 60 seconds between sets

Goal is to complete each squat within 1 second. Maintain tension at the bottom and don’t let those knees come in!

Workout  – Hard and Fast: Smash a Good ol Navy Seal

1000m Row
50 Thrusters (45/35 lbs)
30 Pull-ups

It’s amazing how much this place has changed in the last three years…

Evidence of this can be seen when we look at a man like Patty. I’m not talking about the gut (bit better lately actually) he has developed in the last three years. I’m talking about the fact that, for as large as his presence has always been around here, some people around the school might never have met this man in person before. Here he is:

But the point I’m trying to make is that in the last couple years – especially the last year – Patty has been physically MIA because he’s been busy busy busy working with some of the most successful affiliates in the world, creating a business group, as well as tools and software, that will not only help this place, but also that have the potential to help the greater good of society.

In short, the Madlab Group shares the same goal as Greg Glassman – to professionalize the fitness industry! So in light of this, they’re working to create legitimate schools of fitness, schools that have all the best training and business resources, the best software, the best equipment, and the most knowledgeable fitness experts, who can have real careers in the fitness industry. There’s no reason being a fitness professional can’t look similar to being an engineer or a lawyer in our lifetime. Health and fitness, and the human body are complicated things, after all. CHECK OUT THE MADLAB GROUP WEBSITE FOR MORE DETAILS. It’s fascinating stuff!

End game:  The product at CFV will continually improve your fitness and the community you all love.

Despite his hard work getting the Madlab Group up and running, Patty has another message for everyone at CrossFit Vancouver: ” Guys I really think the open  is a great way to build community, and improve everyone’s game in the process!”

There’s still time: SIGN UP HERE!

And if Patty’s message isn’t strong enough, here’s another reason to sign up for the Open…

We officially have a bet with CrossFIt 204 in Winnipeg. If we beat them at the end of the Open, they have to wave a Canucks flag for one week. And if we lose, we waive their NHL flag for one week! Tragic.

Thursday:

Coaches get students moving!

Warm Up:

“Stabilize and Recruit” 2 Rounds of…
8/8 Single Arm Overhead Dumbbell Lunge
24 Flutter Kicks

Finish with Burgener Warm Up (This takes 2mins and 38seconds to do!)

Technique:

SNATCH (Build confidence)

between sets practice…

BURPEES (Believe it, there is a better way to do them!) Here

OPEN WORKOUT 13.1

AMRAP
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 / 45 pound Snatch, 30 reps
30 Burpees
135 / 75 pound Snatch, 30 reps
20 Burpees
165 / 100 pound Snatch, 30 reps
10 burpees
210 / 120 pound Snatch, as many reps as possible

….at least it’s not ALL burpees….

For all the rules, movement standards and master’s weights, see the GAMES SITE.

Hi All!

Due to the Crossfit Games Open we are going to move the Sunday 5pm class to 3pm.

Scores need to be entered by 5pm Sunday so this will help people to get the most time to get their OPEN WOD done.

The Sunday 5pm will return on April 14th.

Enjoy the workouts that come up and you still have time to register, so go for it!

Your CFV Team

As many of you know, I write for the CrossFit Journal, so if you look closely you’ll see all sorts of CrossFit Vancouver embedded into stories – you just have to know what to look for.

Recently, our very own Kim Bellavance has also been doing some photography for the Journal. Some of you may have seen Chest posing as Aristotle in a recent story.

Chest as Aristotle

And now, it’s Tom’s turn – posing as Sisyphus.

The story that goes along with this picture of Tom can be found here: CrossFit: A Sisyphean Endeavor? It’s written by a Dr. of Philosophy and it’s pretty cool. She talks about staying calm and poised and embracing the pain in between rounds and reps. For anyone doing the Open competition, it’s going to be all about WILL and EMBRACING the PAIN!

WEDNESDAY

Warmup (3 rounds)
- 1 min minimum Goblet Squat Hold with kb/db
– Accumulate 1 min of Handstand Hold
– 10  glute bridges

Technique
- Pistols and progressions
– V-Pop Holds
keep arms and legs straight, hands by your knees
pull your knees up to your face by contracting your core and hold for 5 seconds (your may cramp up)

Workout (AMRAP in 12 min)
-  6 pistols (alternating)
– 6 V-Pops
– 6 HSPUs
– 30 Double Unders
and remember there are progressions for everyone.  You could squat, l-sit, seated shoulder press and skip.

If you haven’t been living in a hole, you’ve probably heard of the world-wide Open competition. It begins this week, and you can sign up on the CrossFit Games website.

Whether or not you’re going to officially compete in the Open, you’ll be doing the Open workouts each week for five weeks, starting THIS Thursday. AAAAANNNNDDDD, since you’re going to be doing the workouts anyway, you might as well sign up for our LADDERBOARD CHALLENGE!

The Ladderboard Challenge isn’t about finding the best athlete. It’s about finding the best negotiator. It’s a great way to work on your negotiating skills, your physical prowess, and it’s social and fun and a great way to get to know people.

Before I get to the rules, here’s what you’re playing for. The winner wins:

1. The Parking Spot in the coaches lot
2. Free drinks at the rest of CF Van’s parties this year
3. Cash Prize (It’s $10 to enter, and the winner gets a portion of the pot. The other portion goes to Youth at Risk).

LADDERBOARD WINS THIS PARKING SPOT

The format:

1. Sign up on the whiteboard at CrossFit Vancouver and drop $10 into the envelope.

2. Write your name on a piece of paper over at the LADDERBORD at the front entrance.

3. Pick someone to challenge, and contact them via facebook, e-mail, texting, or the comments section of the website if you’re old and don’t have Facebook.

4. Negotiate a handicap. For example, let’s say the workout is 7 minutes of burpees and Darth Erkel and the Pup decide to go head to head. They calculate that Erkel has one foot of height on The Pup. If they both do 100 burpees, Erkel will be travelling an extra 100 feet in those 7 minutes. If Puppy travels 5 feet with every burpee, that is equivalent to 20 burpees. So they decide that the Pup needs to beat Erkel by 20 burpees in order to get a WIN next to his name.

*Or you can keep negotiations simple

5. If you win, you move up the LADDERBOARD. If you lose, you move down.

6. You will have until Sunday each week to complete the workout and report your score to the person you went head-to-head with. You don’t have to actually compete at the same time… Just get er done by Sunday.

7.You must challenge someone new each week.

At the end of the five weeks, the person highest up the LADDER wins. If it’s a tie, we’ll have a tie break workout between the winners.

TUESDAY:

Squatting is a spectacular experience. We are going to continue into March and beyond with building a bigger and more explosive squat based on Chad Wesley Smith.  It won’t be the only focus but a significant one that’ll help you get to the next level.  Excited??

Warm-up:Mobilize and clean up your sloppy silly knees, hips, and spine if need be. There are apprentices everywhere to help you choose an appropriate path to freedom.  Call them over to help.  Do some distraction with the bands, try the Starrett Couch stretch, and open those tight and icky areas.

Technique (Watch the Bergener Video)
& Just Practice  1 & 1/4 Squats (in the front rack position)

(lighter 2’s for 10 minutes and see if you can’t find some POP out of the hole)

Workout
Find your max back squat.  We need this number for all of you to reap the benefits of the coming squat program.
(5,5,3,3,2,2,1,1,1,1,1,fail,new PR)

Final Thoughts.
Check out Glassman’s speech on Pursuing Excellence and Creating Value.
http://community.crossfit.com/video/pursuing-excellence-and-creating-value

TBear with a Eunice intro