Blog Archive

SUNDIAL PERFORMS THIS WEEKEND IN THE FROGS! COME WATCH!

Caitlin aka Sundial has had a big month. She got her first three pull-ups last week, and this week she’s performing in The Frogs. Most of us heard her sing the national anthem at Nutts Cup last year, but her musical theatre talents go way beyond “Oh Canada.” Kermit, Nathalie and I are going to watch on Friday night. Join us!

BUY TICKETS HERE FOR FRIDAY OR SATURDAY

THE FROGS FACEBOOK PAGE.

REMEMBERING 150 WALL BALLS

During the Open competition, there was a workout that began with 150 Wall Balls. It was followed by 90 double unders, and then 30 muscle ups…if you had any time left. The time CAP: 12 minutes.

For most people, getting through the wall balls was a chore; however, poor pacing made it even more of a nightmare than it needed to be. Many people failed to finish 150 wall balls in the 12 minute time cap.

But with proper pacing, getting through 100 plus wall balls doesn’t have to be THAT bad. So here’s what we’re going to do:

You have 12 minutes to do wall balls, but you need to hold the same number of wall balls every minute on the minute for 12 minutes. CHOOSE YOUR OWN NUMBER WISELY.

Thursday:

Warm-up:

2 Rounds:

1 Length Samson Lunge
1 Length Backward Lunge and twist
10 Jumping Squats

Workout: Start the workout at twenty after the hour to give people 10 minutes to stretch at the end of class

WALL BALLS – EMOM in 12 minutes – choose your own number

Rest 5 minutes

RUSSIAN KB SWINGS – EMOM in 12 minutes – choose your own number

Cool Down: 10-15 minutes to roll out and stretch

LEADERBOARD score is the number of wall balls you held for 12 minutes plus the number of KB swings you held for 12 minutes. So if you held 15 wall balls per minute and 12 KB per minute, your score is 27.

- Eunice and Kerm

The Pup is one of our longest standing members. Although he’s already on the Wall of Fame, it would be wrong to have a Veteran’s Appreciation month and NOT include the Pup.

CF Van has watched the Pup grow up over the years, and this September he’s locking himself down and getting married to the stunning Rosita Mamacita.

When asked what he wanted to see this month, he was very clear. “I haven’t done a muscle up in three months,” he said urgently. In light of this, he requested Zoe – 30 muscle ups for time.

We’re granting him his wish, but with a twist – we’re doing 30 BURPEE MUSCLE UPS for time. If you were watching the Regional competition on the weekend, you saw many of these. Here’s the movement standard for BURPEE MUSCLE UP workout.

If you can’t do muscle ups, RELAX. We have options for you, too.

Wednesday:

Warm-up: Tabata Double Unders

Then spend 5-10 minutes warming up your shoulders and elbows

Tech: 20 minutes breaking down the muscle up (see video below for description)

1). The Swing:

ELITES: 3 sets of 5-8 Hips to Rings and 3 sets of 5-8 Hips to Bar

INTERMEDIATES: 3 sets of Beat Swings on Rings (making the swing as big as possible) and 3 sets of 5-8 Hollow Body Chest to Bar Pull-ups

BEGINNERS: 3 Sets of 5-10 Beat Swings on the Rings and 3 sets of 5-10 Hollow Body Pull-ups with appropriate band (stay as tight and hollow-bodied as you can)

2). The Transition:

3 sets of 3-5 Transitions.
See video for details.
Try it with a blue band, a green band, or a thick blue band, if necessary.

Workout: Burpee Zoe

ELITES:

30 Burpee Muscle Ups – chest must hit the deck before each muscle up

INTERMEDIATES: (if you’re able to do ring dips and pull ups without bands)

60 Burpee Ring Dips – chest must hit deck before each ring dip
60 pull-ups

BEGINNERS: (if you’re still in bands)

30 Burpees
30 Ring Dips – with appropriate bands
30 Pull-ups – with appropriate bands

20 minute time cap

- EUNICE AND KERMIT

Today is the final session of the Widow Makers! I have seen some unbelievable efforts around the gym the past few weeks and don’t expect anything less for your last set of 20. So whatever you managed to hit last week, ramp it up a bit and try to hit a new PR!!

For those looking for some extra strength training during the week, come check out the East Van Barbell Club. The EVBBC trains every Tuesday night at 7pm and Saturdays at 12pm… we will be moving the Saturday sessions to 10:30 at the beginning of July though once we all get back from the Pink Pig and Aud’s big wedding bash in Tofino!

And if you see any of the competitors from this past weekend around the gym (Emily, Rhea, Mike, Dave, Kane, Dan, Amy, Bobbi, Caroline or Nathalie) make sure to give them a BIG high five for their awesome efforts!!!

Ben

Tuesday Lesson Plan

Warm-up: 1 mile run

Strength: Widow Maker (20 back squats)

Cool Down: 1 mile run

- Eunice and Kerm

Leaderboard is widow maker

I’ve searched through the archives to find the date we last did half of Chelsea but I just can’t seem to find it.  I remember Mike, the Lumberjack, was one of a few who opted to go for a full Chelsea instead of just stopping half way.  If memory serves me right he made it quite easily.

For those of you who don’t know, to do Chelsea is to do one round of Cindy every minute on the minute for 30 minutes.  To be more specific it’s 5 pull-ups, 10 push-up and 15 squats every minute on the minute for 30 minutes.  Now don’t worry, Chelsea isn’t today’s work out, but I hope today’s work out will do for your Grace what the Chelsea of 2 years ago did for everyone’s Cindy back then.

There must have been at least 5 or 6  people who came up to me during the class I was coaching that day asking how they should scale thinking they couldn’t make it every minute for 15 minutes.  I remember the Sheik in particular lamenting that his best Cindy was right at 15 rounds…so how could I expect him to get through 15 rounds in 15 minutes.  Heck, my personal best was 17 rounds at Cindy so I was worried wouldn’t be able to make it myself.  The Sheik and I and many others not only made it the whole 15 minutes, but we made it with a surprising amount of ease.  It turns out all those times we’d done Cindy we hadn’t appropriately paced ourselves.  It was a big a-ha! moment for many of us.  Cindy came up a few weeks later and everyone crushed their old personal bests.

Here’s a little lesson on pacing from the best:

Bill

Warm-up:

With an empty bar, do three rounds of:

5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Jerk
5 Split Jerk

10 minutes rest to warm-up clean and Jerk

Part 1: 5-minute Grace – A lesson in pacing

1 Clean and Jerk every 10 seconds for 5 minutes for a total of 30 Clean and Jerks

Choose your own weight

If your Grace time is less than five minutes, go heavier than Grace. If your Grace time is more than 5 minutes, scale down to a weight where you can maintain one Clean and Jerk every 10 seconds for a total of 30 reps

Part 2: 10 minute AMRAP

1 minute plank (log a total of one minute – it can be broken up)
5 weighted or strict pull-ups
10-meter DB Bear Crawl (aka The Imperial Walker)

****Leaderboard is your 5-minute Grace weight

- Eunice and Kerm

East Van Barbell Club will NOT be training this Saturday. The CrossFIt Regionals are on this weekend so we are encouraging everyone to head out to the Richmond Oval and cheer on fellow barbellers Rhea and Emily as well as the studly CrossFit Van team!!

We will be back training again Tuesday night @ 7pm.

And if you’re interested in trying out EVBBC and have at least 6 months of lifting under your belt, come over and join us!!