Blog Archive

Andy Nutts loved fitness, but fitness, and specifically CrossFit, wasn’t his life – it was something that simply enhanced his life.

This is the spirit of Nutts Cup. It’s not really about the competition or the workouts. I know that concept is hard for some of us – I’m the first to admit that during the entire Open and Regional competition season, I base my self-worth on how well I complete workouts. So Nutts Cup is a great way to remind ourselves what this whole thing is really about – it’s about self-improvement and developing community and friendships.

In short, the competition is just a means to bring the community together, a way to spend time together pushing our limits physically, and ultimately forging relationships in the process.

The ultimate goal of Nutts Cup is to get to know each other. It’s about having fun. It’s about the Dude Award. It’s about making a difference in each others lives, and in the lives of people around us – in this case by raising money for a good cause – Youth Warriors (THANK YOU ALL FOR YOU FUNDRAISING EFFORTS. More about this on Friday night’s post).

Sure, we’re celebrating fitness, but we’re also roasting a pig, serving drinks, shaving the fittest man in Canada – Lucas Parker – for charity, raffling off 100 plus bottles of wine, and HOSTING A SOCIAL EVENT AT NIGHT.

WINE RAFFLE TICKETS CAN BE PURCHASED HERE:

You have all most likely realised that there will be no classes on Saturday.
We have the Nutts Cup that day its 4th Year!

So come out and support the community and have a bit of fun, its a great family day!

Thanks for your understanding the CFV Crew

How sweet would it be to win 100 bottles of wine???

Three ways to enter to win!

1). Bring a NICE bottle of wine, and write your name clearly on the label. One bottle of wine will give you one ticket into the wine raffle.

2). Purchase a wine raffle ticket via the link below. Tickets are $25 each, or 5 for $100.

3). Purchase a wine raffle ticket at CF Vancouver this week or on Saturday. Ask any coach for your ticket.

We will raffle the wine off on Saturday night at the Nutts Cup after party.

FYI to Nutts Cup competitors: Rankings and Heat Schedule will be announced tomorrow, and Event #2 will be announced on Thursday

Nutts Cup 2013 Event #1: Male Snatch and Female Clean and Jerk Ladder

-14 stations in this ladder

-Weight starts at 105 lb. and moves up in 10 lb. increments (final station ends at 235 lbs)

-Teams have 50 seconds at each station, with 10 seconds to rotate to the next station

-In those 50 seconds, each man must complete 1 SNATCH GRIP DEADLIFT and ONE SNATCH, and the woman must complete 1 DEADLIFT and ONE CLEAN AND JERK

-Once a team member doesn’t successfully complete their deadlift and snatch/clean and jerk, that team member is out, but the other two members will carry on until each of them gets knocked out

-Each team member can take as many attempts as he/she likes in the 50 seconds

-Score is sum of all three loads lifted by team.

Example:

Man #1: 200 lbs.
Man #2: 200 lbs.
Woman: 150 lbs.

Score is: 550 lbs

BURPEE TIE BREAKER

-The final person standing on each team completes burpees on his or her last station. This will act as a tie breaker. Once again, ONLY the final team member standing will complete burpees.

How the tie breaker works:

-If two teams have a total of 550 lbs, and team 1′s final man standing did 10 burpees while team 2′s final man standing did 9 burpees, team 1 will win. Burpees become the decimal.

The scores would look like this:

Team #1: 550.10
Team #2: 550.09

MOVEMENT STANDARDS:

-Both the snatch grip deadlift (men) and the deadlift (women) MUST BE FOLLOWED IMMEDIATELY by the snatch and/or clean and jerk. In other words, you must touch and go the deadlift into the snatch/clean and jerk. You may rest at the top of the deadlift, but you may not rest on the ground between lifts

-At the top of the deadlift, knees must be locked out and hips fully extended

-At the top of the snatch and the clean and jerk, hips must be locked out, elbows must be locked out

-You may press out both your snatch and your clean and jerk, as long as everything is locked out overhead

-Muscle snatches, power snatches, split snatches, squat snatches are all allowed

-On the snatch, the bar may not stop at the shoulders – it must travel from ground to overhead in one motion

-Power cleans, split cleans, squat cleans are all allowed

-Push presses, push jerks, split jerks are all allowed

Check out these the 2013 GAMES OPEN workouts 13.1 and 13.4 videos for more in depth details about the snatch and clean and jerk standards respectively: GAMES WORKOUT VIDEOS

Lesson Plan for Wednesday, August 14th:

Warm-up: 4 rounds

1 length bear crawl
1/2 length inch worm
100 foot waiter walk

Tech: 2 pieces today, 10 minutes to work on each

1. Muscle-Up

Practice your transition with jumping muscle-ups.  See how high you can put the rings (or low of a box you jump off) and still get through the transition.

2. Handstand Walk

For those folks still working on this movement, practice kick up to handstand and headstands as well.

WoD: 4 rounds

5 muscle-up
5 handstand push-up
400m run

We’re roasting a pit on a spit for Nutts Cup again this year, and our pig roaster can’t be there overnight so we’re looking for a Pig Whisperer – someone to man the pig in the parking lot between 2 am and 8 am on Friday night.

Andy Nutts would have watched the pig!

If you choose to throw yourself out there as a pig whisperer, here’s what’s in it for you:

1). Free pig lunch and free drinks the entire day and night of Nutts Cup!

2). Two free personal training sessions with Tom.

3). A kiss from Kermit or Andy – your choice.

4). A boob lift or a package grab from Patty (optional)

5). Most importantly, you will likely become a legend of CF Vancouver and will forever gain respect from the entire community.

What Pig Whispering entails:

Hanging out at CF Van overnight ensuring pig thieves don’t pounce. Maybe you bring a friend, maybe you drink your face off, maybe you practice your muscle ups (Or maybe not). As long as the pig is safe and gets cooked to perfection, it’s up to you what you do with your time.

Nutts Cup Dude Award Nominees are free to apply to be the Pig Whisperer, as well. It might clinch your win!

DO it for Andy!

Post to comments if you are interested in being the Pig Whisperer.

Nutts Cup 2013 Workout #3: Three Couplets Team Sprint Relay

- There will be 3 couplets. Each team member completes one couplet. Once complete, the team member will tag his/her teammate, who will complete the next couplet. You can decide who does what couplet.

- There will be a 15-minute time cap for this event.

- One Data point for this event.

Couplet 1: Pistol/DB Snatch Couplet

3 Rounds of:

12 Pistols (Alternating)
12 DB Snatches (Men: 70 lbs, Women: 40 lbs) (Alternating)

Couplet 2: Rowing/KB Swing Couplet

300 meter Row (260 meter row if your woman does this couplet)
30 KB Swings (Men: 2 pood, Women: 1.5 pood)
300 meter Row (260 meter row for women)

Couplet 3: Rope Climb/Burpee Couplet

3 Rounds of:

2 Rope Climbs
12 Burpees

If you have any questions after you watch the movement standard video, post to comments or on the Nutts Cup Facebook page, so I can tackle the questions publicly and save some time. Thanks!!

Lesson Plan for Tuesday, February 5th and August 13th:

Warm Up: 5 rounds with an empty barbell

5 dead lift
5 hang power clean
5 front squat
5 push press

Skill Work: The touch-and-go clean

Set the clock for 10 minutes and use the time to practice the touch-and-go technique for your power cleans.  Most of us will need to focus hitting that set-up/starting position quickly and smoothly so that we’re set up and ready to go right into the next clean.  Keep these light and focus on getting a neutral spine for each rep.  We’re going to do A LOT of reps in today’s wod.

WoD: 7 rounds

15 power cleans (95/65)
15 burpees
50 double-unders

If you’re still working on your double-unders take a look at the clock when you finish your burpees and give yourself 3 minutes to do as many as you can then move onto the next round.  Don’t be shy about scaling the weight down on those cleans.  I know the load isn’t all that heavy but it’s 105 reps in total.  Try to keep it at weight where you can work the touch and go with perfect form.  Today is a great day to ingrain good habits.

Every year we honour our friend and comrade Andy Nutts by selecting a member of the community who most exemplifies his strength of character.

Andy was the most unique person I have ever met.  He was the most open hearted and giving person, always helping others, always staying late to clean up, paint or help a newbie with a difficult new skill.  But Andy was not a “nice” person in the way that all too often people who are labelled “nice” are either soft, weak or fake.  He was a strong dude and spoke his mind when shit didn’t sit right with him.  He was in trouble lots, especially in his first year in the military (he got in trouble for speaking out).

He was also cool as hell, and FUNNY!  He would take one for the team, get in a fight for you, help the slow kid in class, get pissed drunk and pick up the pretty girl at the dance, then bike to work in the rain to teach the 6am class.   HE WAS A DUDE!!!

So we have a request for you.  Every one of you……….nominate someone from our community who best personifies “The Dude”.

Post your nomination to comments.  Feel free to explain why.  Our first winner of this award was a Pinky…….so feel free to nominate from either gender.  Chicks can be Dudes too.  

Patty

Lesson Plan for Monday, August 12th:

Warm-up: 3 quick pieces for this today

1. Hip and shoulder mobility lengths.
2. 3 rounds of 10 sit-up, 10 back extension/good morning
3. 3 rounds of 5 box jump, 10 goblet squat (really explode upward on those jumps)

Strength WoD: Back Squat Walking Lunge Mash-up

5 rounds for weight

5 Back Squat
20 meter weighted walking lunge

For the walking lunges use kettle bells in either the goblet hold or single/double rack position.  Rest as needed between rounds and exercises.  Score will be the sum total of your heaviest paired back squat and walking lunge sets.