Blog Archive

Our demographic at CF Vancouver is definitely changing. We may even have more babies than dogs these days.

The most recent one is a “Morning Crew” baby. Congratulations Cynthia! Her little one was born on May 7th.

For the record, Cynthia kept coming to classes throughout the duration of her pregnancy. I swear she was at a class on May 6th! Hurry back Cynthia, and come show off your newborn.

Tuesday’s Workout:

Workout #1) Widow Makers

Keep going up! This will be the Leaderboard. Please Post!!

Workout #2) Amrap in 15 minutes

15 Chest to Bar Pull Ups
30 Second Ring LSit Hold

Got his one off the .com a few years back. We’ve done it before. She’s a beauty. Those who cannot do the ring lsit use paralletes (with one leg out or both in). If you can’t do that then use 2 boxes (same). If you can’t do that do sit ups.

Cheers!

Sheppy

Sunday classes are normal – 10 am and 5 pm – but we’re taking er easy on Monday for the May Long Weekend.

Classes will be at 10 am and 5 pm on Monday.

Enjoy your Victoria Day long weekends!

Monday’s Workout:

Apologies for the late post.

Girl Fight

For Time:

1 Round Helen
1 Round Nancy
1 Round Kelly
1 Round Phoebe
1 rst round of Fran (21s)

Stager starts if you need to.

Muah!

Shep

You may have taken a turn of the path of straight and narrow. For better or for worse?

Everyone of you has found someway to keep moving over your stint at CFV. A large collection of you have found ways to compromise movement patterns or just get through the damn hour. As coaches we express and insist on healthy mechanics and ways of achieving them. Unfortunately sometimes you just want to feel like you gave yourself a good workout. CrossFit is an amazing diagnostic tool for healthy movement; getting the reps out of the way and being faster than the other guy can steer you far away from optimal health (sustained fitness over the span of your life).

Common knee injuries stem from bad mechanics and poor set up. I can’t do it unless I do it like this. Neglect for mobilizing induces:

Cuts, scrapes, and bruises from falling.
Strains and sprains from constant/over use in regular sports or exercise .
ACL (Anterior Cruciate Ligament) and MCL (Medial Collateral Ligament) tears from swift cutting movements or being swept from the side.

Days of sprinting and playing sports are a great way to challenge the quality motor patterns we have already developed…but first…

Do you jump, land, or squat like a duck? The feet turned out can put a huge rotational force on the knee joint. Ligaments now have to deal with large load and shear force. This is a lot of pulling, twisting, ripping and post traumatically taring for compromising your shitty ankles, hips, spine. When you squat compromising your mobility you cue strength and stability in a position that has none. Now when you hit the field, the track, or life, you will default to this position for control and power. Then you break. And if you haven’t. You will.

Fix: Jumping/Landing. Squating. Duck Feet.

10 Minute Squat (Accumulate time down in the full squat) – Why can’t you get your feet straight?

Duck Foot Homework

Bone-Saw Calf Smash
Butt Band Ankle Smash
Ultimate Hip Oscillation

2 minutes a piece. That’s 12 minutes out of your day.

This is why. Click.

Who wants to live forever,

Chesty

Friday’s Workout:  Hill Sprints!

We will be doing 6 ascents on 7th avenue on the south west side of China Creek Park (not the usual grass sprints).

Show up at the gym and run over together. Coaches time the athletes. Have them go in 3’s (or whatever makes sense). Preferably with runners of the same level. Recover while walking down and go again.

Start the sprint at the speed bump just to the west of the “Off Broadway” bicycle path sign thingy. Go up the hill until the manhole cover at the top.

One a side note… I LOVE HISTORY!!

This is a plaque that is on the south east corner of the corner at the top of the hill you are sprinting up. It reads:

“Charles Maddam came to Canada in the service of the Governor General the Marquis of Lorne, and his wife Princess Louise, a daughter of Queen Victoria.

In 1888 Maddam built the first substantial house in this area at 941 East 7th Avenue. His two hectare farm occupied the grassy area in front of you known as China Creek Park. The waters of False Creek ran along the northern edge of the property (where Great Northern Way is today) providing access to the property by boat. The family named “China Creek” after the Chinese farmers that lived across the creek from their farm.

The rich soil of the China Creek Valley allowed the Maddams to wholesale tons of rhubarb, apples, pears, prunes and plums as well as loganberries, raspberries, strawberries and currents. They raised pigeons, a dozen breeds of purebred chickens and produced wine and cider. The Rainer Brewing Company of Seattle once offered $100,000 for their land to establish a brewery, but the family lost the farm to taxes during the depression.”

Pretty interesting eh?

Saturday’s Workout:

Tech: Deadlift 5, 5, 5

Workout: Partner Barbara

5 Rounds for Time

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

No rest between rounds. Only one partner can work at a time.

Have FUN!!

Shepherd Et al

Confinement Animal Feeding Operation

“There are 35,000, 50,000, 100,000 animals in the space of a couple of hundred acres. It’s a wonderfully efficient system; it’s a factory for producing protein. What it does is, it takes in corn and fat and vitamins and drugs, passes through that mill, which in a way is the hub of this factory, and then passes it through the bovine digestive system. And these animals put on three-and-a-half to four pounds a day, half of which is edible meat”

Say hello to F77,

This cow eats:

Grains, rumen ‘modifiers’ (selective biocides that favour maximum growth), urea (toxic at high levels) and a chemical ‘premix’. Reality. most microbes inside the cows belly that creep into our food get killed off by acids in their stomach. Unfortunately the acidity is much closer to our own in these feedlot conditions; the pH in the stomach is no longer neutral from the corn induced acidosis (making it unnaturally acidic). The cows go off their feed, pant and salivate excessively, paw at their bellies and eat dirt. The condition can lead the animals immune system down a nasty road to your pre-plate.

What this cow may now have:

Infectious bovine rhinotracheitis, pneumonic pasteurellosis, parainfluenza 3 virus infection, bovine respiratory syncytial virus infection, Histophilus somni disease complex, bovine viral diarrhea, and clostridial disease.

He may have been enhanced with:

Every antibiotic available to combat the new cesspool of excitement in the feedlot; most of these viruses mutate into new “super bugs” that can’t be beat down. If they are moderately disease free we can now throw in some anabolic steroid hormones, use of growth hormone (GH) or insulin-like growth factor (IGF-1) to augment endogenous GH levels, and use of β-adrenergic agonists (βAA) to preferentially increase nutrient partitioning to muscle.

Here you go, enjoy.

Available at all fine grocery stores around the lower mainland.
Probably tagged with organic labels and other fun stickers. Smiley Face A++

Do you really need to know the effects on your body?

It’s BBQ season, ask me where the real quality grill meats are available,

Chesty

Thursday’s Workout: A Classic…

Warm up the wod movements. Practice some rounds…

“The Bear”

5 Deadlifts
5 Hang Power Cleans
5 Thrusters

Every minute on the minute for 20 minutes. Choose your own weight. This (your weight) will be the Leaderboard – PLEASE POST!!!

I often say to folks that this workout is named so because you feel like you’ve been mauled by a bear at the end of it. Be wise in choosing your weight. Make sure you choose enough weight and still be able to crisply execute the reps.

Stay tight for all the reps. Your back will thank you.

Originally this was a dumbell workout. We will be doing it with barbells. If you really want to test or crush your old dumbell score then go ahead.

Coaches sart this workout at :25 past the hour to allot time for a group stretch afterwards.

Hit it Hard.

Shep