Blog Archive

Friday

Team Event 2/3 Snatch and Burpee Muscle-up

Team Heat 1 1:00 – 1:25
Team Heat 2 1:25 – 1:50
Team Heat 3 1:50 – 2:15
Break 2:15 – 2:30

Female Event 2/3 Snatch and Burpee Muscle-up

Heat 1 Female 2:30 – 2:50
Heat 2 Female 2:50 – 3:10
Heat 3 Female 3:10 – 3:30
Heat 4 Female 3:30 – 3:50

**Come watch the action!

   Ever wonder how you would react if you were to encounter a Great White shark. Personally if I was in her position I would have totally aqua dumped. Watch as she remains calm and swims toward the great creature, this huntress has bigger ballz than most. Enjoy this amazing video off the CHIVE site, Kimi Werner’s story of swimming with a great white shark.

EZE & CFP

Friday:

Tech: Squat Clean and Thruster

– Do three to five moderately heavy sets of three, and then take three attempts at a one rep squat clean and thruster

Workout: Go down to the Richmond Oval on Friday morning and watch Canada West’s top athletes hit NAVY SEAL! We’re also doing a version of it in our own box today!

2 Rounds of Half Navy Seals:

500 meter row
25 thrusters (45/35)
15 pull ups
3 minutes rest
REPEAT

Sticking with this months’s PACING theme, the goal here is to go as fast or faster in the second half Navy Seal as the first. If you crush the first one and take yourself to that nasty place, it’s probably not going to happen. Be smart about your pacing!

Saturday: FIVE YEAR VETERAN CRYSTAL LLOYD’S REQUESTED WORKOUT:

1 mile run

Filthy Fifty (50 box jumps, 50 jumping pull-ups, 50 kb swings, 50 lunges, 50 knees to elbow, 50 push press, 50 back extensions/good mornings, 50 wall balls, 50 burpees, 50 double unders)

1 mile run

Coaches, start this workout right away. Use the first mile run as a warm-up.

SUNDAY: Make Up Day

– Eunice and Kermit

To keep us alive and kicking, our bodies are constantly carrying out millions of different tasks through a network of essential systems.

We all know of the common ones like the Circulatory, Digestive, Respiratory, Skeletal, Muscular, Reproductive?  I could probably carry a relatively vague pub conversation over any one of those systems.  The heart beats, stomach growls, lungs breathe, bones crack, muscles hurt, cock works.  But ask me about the Endocrine system?? The Lymphatic System??? Even the Nervous System is somewhat a mystery to me.

Andy posted a great K-Star video last summer on R.I.C.E. – Rest, Ice, Compress, and Elevate.  A common acronym we’ve all used to treat the occasional soft tissue injury.  Throughout the video, Kelly Starrett (Mobility WOD) and Gary Reinl (MARC Pro) make multiple references to the Lymphatic System.   The only thing I ever knew about the Lymphatic System is my Lymph nodes swelled up under my jaw when I have a sore throat.  It is a system that is rarely discussed and widely overlooked.  However, it is vital to the body’s ability to heal and repair itself.

So, what does it do?

The Lymphatic System is an extensive network of vessels that lie adjacent to the bodies Circulatory System.  We know that the circulatory system circulates blood from the heart through the Arteries, and into the Capillaries (where an exchange of nutrients, waste, oxygen and carbon dioxide takes place) before passing into the veins and back to the heart.  The capillary walls are very thin and allow the fluid portion of the blood to exit the capillaries into the surrounding tissue.  Once the fluid leaves the capillaries, it is called Interstitial Fluid.  Most of the Interstitial Fluid is absorbed back into the capillaries.  However, the other portion enters the open-ended Lymph Vessels as Lymph.

There is no heart for the system to pump the lymph around. The fluid relies heavily on the contractions of our skeletal muscles to circulate it back to towards the heart from our extremities.  The larger vessels use peristalsis to propel Lymph to our Lymph Nodes where the fluid can be cleansed of debris and reabsorbed back into the blood stream at our larger Lymph Ducts.  Essentially the Lymphatic System can be described as a giant detoxification plant!

There is also a specific massage technique offered by some registered massage therapists called ‘Manual Lymphatic Drainage’ (or MLD).  Apparently, it has been shown to increase Lymph flow in the lymphatic vessels by up to ten times the normal levels!

I’ve learned a lot about the Lymphatic System over the last week and it’s fascinating!  We have Lymph Nodes everywhere!  In fact, your Tonsils are a large collection of Lymph Nodes!

Happy Healing

Richy & CFP

Thursday:

As some of you know, a handful of CrossFit Vancouver athletes will be competing at the Canada West Regional competition at the Richmond Olympic Oval this weekend – Friday to Sunday. In light of this, we’re programming a workout that all the top teams all around the world have done and will be doing at their Regional competitions.

Our team will be doing this one on Sunday morning. Come out and watch us in Richmond!

NOTE: This is a pretty high level workout, so scale the weight and the handstand push ups accordingly.

And check out the official video description of this workout HERE.

Tech: Shoulder Press, Push Press, Push/Split Jerk

– 3 sets of 3 of each movement

Workout:

Teams of 2 (1 Man, 1 Woman)

For Time:

100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead (160 / 100 lbs) while partner holds bar in front rack
Then, both partners lunge 90’ with the bar in a front rack position

Time cap: 15 minutes

Eunice and Kermit

Reto is celebrating his 5th year at CrossFit Vancouver this year and will be inducted onto the Wall of Fame this summer.

He is one of the purely nicest people around – in a bleeding heart, not always realistic, kind of way – to the point that he has been called a socialist on multiple occasions. And when you argue with him about his views, he’s calm and collected and it’s tough to ruffle his feathers. Tough, but not impossible.

Behind all his niceness is a skepticism. Evidence of this is the fact that Reto coined today’s popular term, “It’s impossible to fall in love after the age of 26.”

That being said, I don’t think Reto believes his own theory anymore – he’s about to be a Dad in the near future!

In honour of Reto, today’s workout is his request.

WEDNESDAY:

Warm-up: Christine Girard Dowel Warm-Up

Tech: Squat Snatch – work your way up to the workout weight and beyond

Workout: The Alami Descent

10 Squat Snatch (115/75 lbs)
1 Rope Climb
9 Squat Snatch
1 Rope Climb
8 Squat Snatch
1 Rope Climb
7 Squat Snatch
1 Rope Climb…

All the way down to 1 Squat Snatch and 1 Rope Climb

*Choose your scaled weight appropriately. There are 55 squat snatches to get through.

– Eunice and Kerm

Warm
Coach’s Choice

Skill
TGUs

WOD
10 Min EMOM:
2 TGUs (1/arm)
*score is max weight

Cash-Out
3x Max UB KB Swings (American, 53, 35)