Blog Archive

Hey All,

Some of you have most likely noticed that when you scan in you get a note saying you do not have a membership or that there is some type of error. Turns out that we are switching over systems and this is why things have been a little skewed. As of tomorrow November 1st we are using a new system called Zen Planner.
In the months to come you will be able to log on and add photos and also it will link you to pocket Coach which will be our new data entry for all your scores etc.

So there will be a new login system tomorrow, and it is highly likely for some of you that it will not work! Sorry about that. If your key Tag does not work try typing in your name. I will leave a sheet down stairs and if you have any issues can you please add your name to that list and we will try to have everything sorted by the end of November.

Please do not use the laptop for anything other than to sign in! If the page gets closed it messes up the whole system

Thanks for your understanding

Dash

Welcome to the month of November folks! Brought to you by the House of Shepherd!

We are super honored and stoked to be programming for the school this month.

Here are our focuses for the month:

• To follow up all this strict pulling strength from the last few month we will be working on muscle ups.  The aim will be on getting you stronger and more comfortable with the transition – Whether you have your own yet or not..
• Pistols! That’s right, one legged squats.  Such a great combination of strength, flexibility and balance.  Getting you into the right positions safely while building depth and strength is the goal.
• HIT IT HARD.  We WILL provide the venue for you to work hard and test your resolve in the WODs.  There is great currency in trying hard at something – It will always show positively somewhere else in your life. Its all about will.  No adaptation with out overload.

A note to consider:  These weeks are not designed for you to hit 5 workouts in a row.  Pick your spots and be certain to warm up and warm down properly.  Your trips to the school should be minimum 90 minutes.  15 minutes of warm up and warm down before/after a class.  That’s the minimum.  If you are going to work out like a pro athlete then you also have to do all the supplementary activities they do.  Probably a good month to get on those massage and physio sessions as well (when is it not a good month for this?).  ESPECIALLY you folk with the employment benefits that don’t use them!

We will send you into festive December fit as $#@%.

Friday’s Workout:

Warm Up:  Wall Angels x 8, Banded elbow prep, 40 wall balls

Tech:  :10 – 30min past the hour

Muscle Ups! 5 sets of 3 reps or 3 sets of 5 reps

• If you are miles away from a muscle up – ball of foot on the ground progression.  Practice the turnover to full extension in the dip.
• Try it with you heels on the ground as well.
• If you have 3 pull ups without a band then you can do the partner assisted muscle ups (really like these).
• If you have your own strict muscle up then get to fricken’ work on a 1/3 – 1/2 – 2/3 … strict Zoe!

Obviously we do not want to list every progression available.  Fiddle with these and ask the coaches on how to proceed. We all have our little tricks to get you up on those rings. 😉

Think about these muscle up sessions the same way you would about doing heavy back squats. This is pure strength work. And speaking of back squats…

Workout:  Sally – Check out this video – It will be your workout today.  

Warm up with some goblet squats.  Practice a perfect hold at the bottom.  Strong and active.

Get your back squat going.  Practice some holds at the bottom.  Work up to a heavy set of 5.

Choose your weight very carefully.  The video is full of CF Games level competitors and nobody finished it at 135/95 lbs.  Go WAY WAY WAY under what you are thinking.  We are going to do this a few times this month so you will have a chance to go heavier later.  Trust us on this one.

Have a bad back – hip – knee?  Try this with a pull up or push up or a mixture of both.

I like this workout for the focus factor as well.  In the midst of the all the work to be done you MUST focus on perfect form AND getting cued by the music.

Warm Down:  Quad/hip/piriformis stretching.  Banded shoulder stretch.

Saturday’s Workout:

As a team of 2 complete the following for time:

100 Wall Balls (20/14 lbs)
100 Pull Ups
100 Calorie Row
100 Dumbell Snatch (70/50 lbs)

Start some teams on the row if there will be more teams than rowers.

Holy Cow this is a long post!

The House of Shepherd

This weekend the East Van Barbell Club has it’s 1st member getting their feet wet and competing in a BC powerlifting meet!!

Candace “Little Hulk” Daku will proudly represent EVBBC and test her mettle as she tries to crush her PR’s in the back squat, bench press and deadlift.

The event is called the 2013 Fall Classic and will be held out in Abbotsford. I know it’s a bit of a drive but if you’ve ever wondered how your strength matches up to the rest of the province, come out and show your support. The event starts at 10am and will go till about 5 or 6pm.

Air Cadets Building
32470 Haida Drive
Abbotsford, BC

And if anyone is interested in trying out EVBBC, come out on a Tuesday night at 7pm or Saturday at 10:30am and give it a try!!

Today’s Skill/Str Element:

Push Press 1 RM

Today’s Workout:

7 HSPU
21 Sit Up
63 Double Unders

15 min AMRAP

Habit: a settled or regular tendency or practice

Everyone has a had a bad habit at some point in their life they want to rid themselves of. Whether it’s smoking, drinking, drugs or any other thing you “need” to get you through the day. Habits can also be a good thing, healthy eating, being on time and regular exercise are all good habits. How does one eliminate a bad and create a new one?

It depends.

How often are you trying to enforce this habit/eliminate one?

What are the benefits/set backs of this new or old habit?

My advice is simple, just don’t do the bad stuff. I know that seems easy but when you feel the urge to perform that bad habit, stop and ask yourself… is it worth the pleasure or the set back, and think about all the good tendencies you are creating in your life these days. Even if it is, tell yourself its not. You can convince yourself of anything if you try hard enough. Will power is key in the ability to create and eliminate habits.

Willpower: the ability to control oneself and determine one’s actions

Take control folks, its your life and no one else’s.

Tom

Today’s Skill/Str Element:

1.1.1  Squat Clean @ 85-90%, 4 working sets.

Nothing maximal, keep it pretty.

Today’s Workout:

Phoebe

5 rounds for time
21 Hang squat cleans (men 95lbs / women 65lbs)
400m Run

Neurologist Dr. David Perlmutter has written a book called Grain Brain that is making waves and setting conventional medical wisdom on its ear. When even Dr. Oz goes on record as saying whole grains are bad and the right saturated fats are good for preventing or even reversing Alzheimer’s disease and other brain issues (like ADHD, insomnia, dementia and depression), you know the tide is turning.

Check out the attached CBC video with the Neurologist.  It’s convincing and I’m sure there is still more to be learned and debated with how much we genetically modify grains and the vast processing methods we use on them in N America compared to Europe.  Maybe the experts should look more into that.

Check out the cbc.ca link here

 Tuesday’s Workout

A1. Submax Alt Drops – 1/3 Squats, 4 reps, 2 sets

A2. Submax Alt Drops – Lunge, 4 reps, 2 sets

Start on tippie toes and drop as fast as possible, stopping as quickly as possible at the desired hight.  Shake legs out between each rep.  Take a little time between each set.

Maximal speed and stopping on a dime are what we are after here.

B. Max Vertical Jump 1.1.1 x 2

Take a 7-10 second rest between reps of the jump clusters.  Take a 2-3min rest between each jump cluster.

Compare with October 1st

C. Row 10 sec  for peak Wattage.

Rest 1:50 seconds. 10 sets.

Record the highest power (watts) you see for any pull.

Full strokes only, no race starts.

This isn’t just ‘get the fly wheel spinning a little’. It should be a max effort every stroke.

Compare with October 4th

I’d like you to record two things today.  1. Your max vertical jump. 2. Your avg peak wattage