Blog Archive

Thanks Sheppy for a fast-moving, no wasted time, month of programming in May. Now it’s time for Eunice and Kermit to take the lead. We’ll get into the plan for the month on Monday. We promise there will be something for everyone.

But now it’s time for a different kind of Saturday: CAR WASH, BAKE SALE, BBQ, and BRING A FRIEND

The festivities begin at 10 am. Come to a class, bring your dirty car, buy some baking, eat a burger and bring a friend.

SATURDAY:

Your ‘new to CrossFit’ friends will have some fun with Eunice in the kiddie pool, while the rest of you do the group warm-up and tech. THEN at the end, we’ll all meet up – veterans and newbies – for a partner workout.

Warm-up: 3 Cindy Rounds

Tech: Deadlift (5, 5, 5, 5, 5)

WORKOUT:

15 minute AMRAP trading off rounds with your partner:

200 meter ball run (use D-balls)
10 burpees and jump with the ball

SUNDAY: Listen to Chesty and Tom

– Eunice and Kerm

And so ends the month of Sheppy. I hope you all enjoyed.

I’m quite liking this change to monthly programming. There are no real surprises in my month. I’d like to thank Bill, Andy and TBear and all their apprentices for structuring their months in the manner they did. Their focus and strength, snatching and squatting allowed me to program metabolic conditioning and good old CrossFitting. All the running and rowing were great vehicles for revving our heart rates. I hope people developed their double under skills. The Widow Makers are going strong and have a few more weeks to go!

To be honest, with thong season upon us, I just wanted to get everybody in thong shape.

Recognize these patootees?

Friday’s Workout:  Fight Gone Bad

1 min Wallball (12/14/20lbs)
1 min SDHP (55/75lbs)
1 min Box Jump (20″)
1 min Push Press (55/75lbs)
1 min Row (calories)

1 min Rest

3 rounds for time (and fun!)

Make sure you warm up and warm down those shoulders!  They took a beating this week.

I wanted to bookend the month with a boomer of a workout and what booms bigger than Fight Gone bad?!

Don’t forget about the car wash/bake sale/bbq on Saturday morning to help fund HPC and our Regionals team.

The Shepherd signing off…

Our Leaderboard was created in 2009 by a flurry of different peeps in our community. Dinos the “Mountain Man” got it started but then moved away (back with us now +1). It stands as a unifying catalyst for our community.

You do not have to be the best or even most competitive CrossFitter to use it. Its an excellent way to track your scores and development. There are even little fields to enter the progressions you use. Whether you are a recreational CrossFit Vancouverer (ie. Reto) or want to blow the roof off the box, the Leaderboard is an essential tool for you and your fitness.  No playing small allowed!

Mad Lab Business Systems is currently developing new software name “Pocket Coach”. A considerable upgrade to the Leaderboard, it will be accessible through your phone and the internet. This will eventually replace the Leaderboard and the analog books we are currently using. It should be ready by 2018 (Tee Hee).

But in the meantime lets keep using and juicing the Leaderboard!

Cabana Boy put this slide show together so that everybody knows how to register and post on the Leaderboard (Dashie helped too). Please don’t let their efforts go to waste. POST TO THE LEADERBOARD!!

Thursday’s Workout:

Tech: Warm up wod movements. Try some medium weight 5s on the back squat with no rack.

Workout: Wendy

21-15-12-9-6-3

Back Squat (95/65lb)
Shoulder Press (95/65lb)
Pullups
Situps

No racks. If your hands are mangled from Tuesday do ring rows.

Big shout of to Wendy Leeanna LeBreton-Cheng on this wod for being the most active and colorful commentator on our website.

One Love,

The House of Shepherd

The CrossFit Games Canada West Regional is upon us.  Its being held at the Richmond Oval on June 7, 8, 9.

Our team and individuals have been working very hard to prepare for this event.  Its a lot of fun to come out and cheer for the weekend.  I know our peeps will appreciate you being there.

Buy your tickets here!

Wednesday’s Workout:  The final triple test day of May. 

Workout #1) Tabata Row

Workout #2) 100 D Ball slams for time (20/12 lbs)

Check out this .com original video on good DBall slam form. This will be the Leaderboard.

Workout #3) 6 x 200 m run. Start each one every 2 minutes.

Coaches you may have to flip flop the first 2 but everyone should run together. Because running is FUN!!!

Mucho Amore,

The Shepherd

People have different ways of expressing their love, and different expectations in terms of what makes them feel loved. Some people, for example, need lots of hugs and kisses, others need to be affirmed with words, while others yet show their love by giving gifts or providing service.

The five love languages are:

1) Acts of Service
2) Receiving Gifts
3) Words of Admiration
4) Quality Time
5) Physical Touch

Take the test HERE. What is YOUR predominant love language?

Tom and I took the Love Language test last night. I was split between Acts of Service and Physical Touch, while (not surprisingly) Tom was all about the Quality Time. I feel like I got the good end of the deal. While Tom needs to put up towel bars, move couches, and put air in my tires in order for me to feel appreciated, all I need to do is hang out with the guy!

And alas, the picture that everyone inappropriately tried to caption on my Facebook page has a caption:

“I just want to spend quality time with you Em.”

Tuesday:

Part 1: Widow Maker (20 back squats) – Go heavier than last week.

**There will be two more weeks of widow makers after this one.

Part 2: GI Jane (100 burpee pull-ups)

-Sheppy with Eunice intro

It is time again to check the Lost & Found for those beloved items and also the bathrooms as it will all be gone as of Wednesday afternoon.

If you must leave your shoes here please put them in the area designated for shoes by the cubbies not in the bathroom!

Thanks