Blog Archive

Sergey Litvinov, a Russian Hammer Thrower from the 80′s, dominated the sport for more than a decade.

Two Olympic medals, two World Championships.

This was due in large part to his unusual training methods.

I’m sure Crossfiters will find this interesting:

The story is Litvinov, a 5′ 10″, 196lbs hammer thrower, used to hit the following in a workout:

8 Front Squats with 405lbs, drop the bar, and blast a 75-second 400m run. He’d do this a total of three times and call it a day.

I just want to labour this point: This sub 200 pounder front squatted 405lbs, eight times! And then those tree trunk legs lumbered around the track in less than 75 sec!

Awesome.

A

Warm Up: 10 Wall Balls/10 Burpees x 3

Tech: Thruster – Go above the workout weight for a threesey

Warm up the sprints – Groin and hammies especially.

Workout: Sprint Litvinovs

6 Rounds

5 Rapid fire thrusters (95/65lbs) followed immediately by an all out 50m sprint.

Rest 3 minutes between rounds

Do this in the alley. Pair people up of a similar speed and face them off head-to-head. Face each other during the thrusters, so you don’t have to step over the bar at the start of your sprint

Time each round. Add all six rounds for total. Post to the Leaderboard.  

Please! Please! Please do a thorough pre warm up!

Muah!

Sheppy

Saturday May 11th is a BIG day around CFV for the Youth Warriors

Event #1:  11am-2pm – ‘Suds & Buds’ Car Wash & BBQ

$20 Donation gets your car washed

Burgers, Smokies & Beverages for cash.  All $$ goes to the Nutts Foundation & the Youth Warrior program under CFP.

Come wash cars with the Warriors, or get your ride all shiny and enjoy a fun BBQ.

Event #2:  9pm-Midnight – Nutts Foundation Wine & Cheese Soiree

Not much is better than wine and cheese with friends.  Admission by donation, or bring your favorite bottle to sign and start up our annual Nutts Cup Wine Raffle.   Just ask the Afghan…it’s awesome!   All donations go to the Nutts Foundation & Youth Warrior Program.

This will be a more intimate atmosphere than most CFV gatherings…. I think you’ll enjoy.

See you on Saturday!

~Aud Squad & CFP

Please read the following in a super whiny voice:

“…but Andy, I still suck at Double Unders! I’ll never be good at them.”

And read this with a patient, thoroughly masculine voice:

“Do you spend any time practicing Double Unders?”

Whiny:

“No”

No-Longer patient, but still manly:

“…sigh”

Consider buying and sizing your own ropes from the vending machine/tuckshop. Crossfit Vancouver’s community ropes are dwindling fast. And the ones we do have for you to use are looking pretty beat up.

Check out this cool Tire Flipping How To:

Andy

Wednesday’s Workout:

Workout #1) Annie

To be started at :10 past the hour

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Workout #2) Tire Flipping

To be started at :25 past the hour.

Pick a tire and for time:

Flip it 5 times with a jump in and out each time.

Repeat this 5 times. Rest about 2 minutes in between. Its a great little hit.

If a single tire is too big and heavy for you perform this in tandem with a fellow dragon.

For organization’s sake please do not park in front of the blue wall where the tires are. This will clear up space for the tire flipping madness extravaganza.

Workout #3) Half Cindy

To be started at :48 past the hour.

5 Pull Ups
10 Push Ups
15 Squats

Rounds in 10 minutes.

This will be the Leaderboard.

STRETCH!!!!!

Enjoy!

House of Shepherd

The 2013 CanWest Regionals desperately needs volunteers.

Judges, equipment gnomes, ticket takers, hand stampers, media monkeys; they need over 200 bodies to put this show on.

June 7-9th at the Olympic Oval.

If you can spare the time and would like to give a little back to the CF community, please sign up here.

A

Tuesday’s Workout:

Warm Up: Ankle and calf mobility

Workout 1#) Agility Ladder with short sprint at the end.

Get outside and practice some fast fast feet. Don’t forget to breath!

Workout 2#) The Widow Maker

That’s right folks… It’s back!

20 Reps Back squat

For the next 4 weeks (and longer) we will be hitting one per week. Since we did our max last week we have a number to work off of. Those new to this should start at 60 % of their 1rm. May seem easy but its better to start light. Those of you who have experience can start heavier if you would like. You should be going up every week.

Stay tight tight tight for all 20 reps. Dial your form. Take a pause at the top of each to regroup. Work hard hard hard.

Years ago I was at a Mark Rippentoe power lifting certification. During question period I asked him what he thought about the 20 rep max back squat Widow Maker. He said “If they were doing them in Guantanamo Bay I would see a reason to shut it down”. After a some laughter he called them an “endocrine cannonball”.

The first time I did an 8 week cycle of these my 1rm was 275 lbs. I ended up doing 255 lbs for 20 reps. Put 20 lbs on my back squat 1rm and 50 lbs on my deadlift 1rm. I’m excited to see everybody’s results this time around.

Cheers!

The House of Shepherd

MovNat is movement re-education. Its ninja training. Its a system that teaches you how to move naturally with ease, power and grace.

Join us July 28th for a MovNat workshop at CFV, lead by Jon Randles.

Learn Fundamental MovNat Techniques and practice their variations. Develop competency in locomotive skills such as crawling, climbing, running, jumping, and manipulative skills like lifting, carrying, throwing and catching. Refine your movements, effectively increase balance, strength, mobility, agility, and power.

This will be a whole lot of fun, but space is very limited. Attendance will be capped at 12, so check your schedule and sign up Here.
Andy
Monday’s Workout:  

Warm Up: Banded over and back. 5 breath push up.

Coaches do some dowel work with the class.

Tech: Snatch and m/u

Snatch – Concentrate on the brush and closing the triangle. Make that perfect scarecrow position.
Muscle Up – Get peeps comfy with the false grip (turn out/in with pull up). Teach and practice the partner assist.

Workout: Amanda

9, 7, 5

Muscle Up
Snatch (135/95 lbs)

Those miles away from a m/u do 2 chest to bar pull ups and 2 ring dips per m/u. Others can try the partner assist.

10 minute time limit. May have to run 2 heats.

Stretch those shoulder afterwards!

Mucho Amore

Casa Del Shepardo