15 Jul 2013
Hey it's the Brontosaurus
Can you give us a Google review?
We have two now (and one is from me) so I think we need some more.
If you have nothing good to say than… just move along. Nothing to see here.
>>>>>CLICK HERE http://goo.gl/ctQhC
TUESDAY
Warm up: Shoulder, Hip Mobility/ Overhead squat prep
Tech / WOD:
10 x 10 Overhead Squats
(3-5 slow rings dips or GHSU in between sets)
CFP
14 Jul 2013
Egg-cited about this week?!
Organic eggs anyone? Apparently in other major cities this is the new craze. Doesn’t matter the size of your yard or how close your neighbours live, people are raising chickens (as pets) in their backyards. On average a hen will produce one egg per day and given the rules each lot is allowed up to 4 hens. Thats up to 28 eggs per week. The feed is cheap and once you have your coop, there is very little cost involved. I would love to see our ‘Urban Farmer’ T-Bear give it a go!
Here are Ten things you should know before starting a chicken coop
- You can only keep four hens—no roosters. Hens are for egg-laying purposes only and you can’t buy chicks because chicks can turn out to be roosters. When you go to get your hens, Martin says to purchase pullets, which are four to six months old.
- Yes, hens lay eggs without the help of a rooster. Female chickens produce eggs whether or not a male fertilizes them. But all animals have instincts and chickens can get “broody”, which manifests as a motherly desire to sit on and hatch her eggs.
- Broody hens don’t contribute to egg count, which can bring down productivity. Martin says you can avoid this by collecting your eggs daily.
- You can count on a productive, healthy hen laying about five to six eggs a week. This should last from about six months to five years of age, but depends on the breed. Martin says to do your research before buying a breed.
- Each breed has its own temperament, laying capacity, weather hardiness etc. Some are egg layers and some are ornamental. Others are meat birds. Ameraucanas are hearty in all climates, lay blue/green eggs and rate “average” in the “broodiness” column in a breed chart found on BackYardChickens.com.
- To buy laying hens, Martin suggests joining VillageVancouver to find postings from local members. Or you put “chickens for sale” into a search on Craigslist to find Fraser Valley farmers selling chickens. Free range Brown Layers in Abbotsford were going for $3 each on May 11th. Or try the Fraser Valley Auctions in Langley. They’ve been selling livestock for 25 years.
- Before you get your “gals”, get a licence first. They are free—just go to the City’s online registry. Be advised that you will have to review the city’s regulations and hen care documents like Bird Health Basics.
- Bird health has to do with pests and predators—you have to ensure protection from both. Martin gives good tips on how to make a coop that will keep your chickens safe from urban predators, plus he has some ideas about mites, fresh water and what to do while you’re away on vacation.
- If your birds do get sick, you’re left with a choice. Vets, like Night Owl, service birds but they are expensive, and Vancouver’s City bylaw does not allow for slaughter within the city limits.
- If you want to meet the backyard chickens of East Vancouver, you can join Velopalooza’s Tour de Coop, June 7th, from 5:30pm to 7:30pm. Stopping at 10 different coops in the Grandview-Woodlands neighbourhood, Colleen Kimmett organized the ride as a way to learn more about backyard chickening. The ride begins and ends at 1831 McSpadden Avenue.
City of Vancouver website: http://vancouver.ca/people-programs/backyard-chickens.aspx
The workout is: Murph
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run
Break it up however you want.
Charlie
11 Jul 2013
How well do you know your coaches??
Coach Trivia: First person to post 12 correct answers to comments gets a kiss from the coach of your choice.
1). This coach had Patty as his/her babysitter as a child.
2). This coach went on his/her first hike of his/her life less than a month ago.
3). This coach didn’t get drunk until the age of 30.
4). This coach drinks Red Bull for breakfast.
5). This coach once got 2 black eyes accidently doing a push-up into a dishwasher.
6). This coach takes two baths each day.
7). This coach has not shed a tear of sadness in more than a decade.
8). This coach’s rear end has been described as looking like “a skunk’s tail.”
9). It all began for this coach with a makeout on Patty’s couch.
10). These two coaches grew up and went to the same High School in Lethbridge.
11). You first saw this coach at Number 5 Orange.
12). A teacher before CrossFit.
Brought to you by Eunice
FRIDAY
Warmup: coach’s choice
Tech: L/R arm Max Turkish get up
Workout: Cloud 90 complete the following for time:
800m run – 21 burpees- 21 pull ups
400m run – 15 burpees- 15 pull ups
200m run – 9 burpees- 9 pull ups
Saturday’s partner workout
Warmup: Coach’s choice
Tech: 3 rep max power snatch touch and go – no rest or re-grip
Workout: Partner Randy (75 reps each)
In teams of two complete 150 reps of power snatch for time, you can break it up in any order you pls.
Finish with a hard 400m run together
Barbell weight is 75/55lbs
CFP
Sounds cool, right? Going to Mars?
You can actually apply to live there – there’s a Dutch company that’s sponsoring an immigration project to Mars. In 2023, they’re sending the first four human beings to settle on Mars and set up a human colony. Every two years after that they’ll send another four people. Seems like slim pickings to me in terms of breedability options…
But there’s a catch – once you get in that spaceship, you will NEVER RETURN TO EARTH!!
Get this: TEN THOUSAND PEOPLE HAVE ALREADY APPLIED! (And they’re expecting thousands and thousands more).
The main attributes the selection committee is looking for are resilience, adaptability, resourcefulness, ability to trust, and curiosity. Who in this community do you think would best survive on Mars?
It’s absolutely mind boggling to me that that many people would actually be interested in this somewhat suicidal mission. Would you apply for this? What do you think drives people to apply for something like this?
Also – why do you think more men have applied than women?? (Specifically, I’d like to see Lars and Wendy debate this in the comments section).
READ MORE ABOUT IT HERE
Eunice
THURSDAY
Warmup: coach’s choice
Tech: clean & Jerk – 1 Rep Max
Workout:
Partner – 2 Minute Defence
In teams of two, trading off rounds
1 Power Clean (135/95)
3 Hang Squat Cleans
2 Jerks
Run 200 Feet
20 Rounds (10 each)
CFP
Sounds cool, right? Going to Mars?
You can actually apply to live there – there’s a Dutch company that’s sponsoring an immigration project to Mars. In 2023, they’re sending the first four human beings to settle on Mars and set up a human colony. Every two years after that they’ll send another four people. Seems like slim pickings to me in terms of breedability options…
But there’s a catch – once you get in that spaceship, you will NEVER RETURN TO EARTH!!
Get this: TEN THOUSAND PEOPLE HAVE ALREADY APPLIED! (And they’re expecting thousands and thousands more).
The main attributes the selection committee is looking for are resilience, adaptability, resourcefulness, ability to trust, and curiosity. Who in this community do you think would best survive on Mars?
It’s absolutely mind boggling to me that that many people would actually be interested in this somewhat suicidal mission. Would you apply for this? What do you think drives people to apply for something like this?
Also – why do you think more men have applied than women?? (Specifically, I’d like to see Lars and Wendy debate this in the comments section).
READ MORE ABOUT IT HERE
Eunice
THURSDAY
Warmup: coach’s choice
Tech: clean & Jerk – 1 Rep Max
Workout:
Partner – 2 Minute Defence
In teams of two, trading off rounds
1 Power Clean (135/95)
3 Hang Squat Cleans
2 Jerks
Run 200 Feet
20 Rounds (10 each)
CFP