Long-time member Dave Eaton’s (whose son Kyle is also a devoted student of T-Bear’s) wife Mindy is Directing Armstrong’s War at The Arts Club. According to the lovable Dave, Mindy’s stuff is sometimes pretty “out there,” but that this one is quite mainstream and is definitely very much worth seeing. In fact, Dave stopped mid-workout to tell me about it, temporarily forgetting that his heartrate was through the roof. Mid-wall balls, his face lit up as he talked about his wife’s play.

The website describes Armstrong’ War as follows:

“Spirited Halley Armstrong is a 12-year-old Pathfinder, eager to earn all her badges. When she volunteers to read stories to a young soldier injured in Afghanistan, he responds with his own shocking story – one that throws Halley’s cherished beliefs about life and hope into question.”

Tickets can be purchased HERE: http://artsclub.com/shows/2013-2014/armstrongs-war?gclid=CMnwvuGeqboCFS9eQgodnjIAlw

It runs until November 9th, so there’s lots of time to see this one!

TUESDAY:

WarmUp:

Coaches Choice

Work:

A1. Sub Maximal Altitude Drops  – 1/2 Squat, 4 reps, 2 sets

A2. Sub Maximal Altitude 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. Warm Up with some split squats, then do Jumping Split Squats 3/3 reps, 3 sets.

Use some light dumbbells if your landing mechanics are sound.

C. Speed Squats

With 2-3 people to a rack perform 5 Squats @ 50% of 1 RM as fast as possible.

Take approx 2-2.5min rest between sets for 25 min.

Each rack will get a stopwatch to time each set.

For those who where moving fast a couple of weeks ago, add 5 -10lbs.

An athlete’s first set should take less than 7sec.  If  the first set does take longer than  7 sec, reduce the amount of weight on the bar.

Your goal should be to get between 6 and 10 sets in before hitting critical drop off (+ 1 second).

Apologies for the tardy post folks.

Had fun with you folks on Saturday.  Its a pleasure to work with such motivated people. Like this guy…

Pretty good technique actually. Body is long and straight. Feet are cycling underneath him. Strong lean forward.

Cabana Boy found this great article on how CrossFit can improve your running. Obviously you are already believers.  Try reading it as an endurance athlete who is not sure about this whole CrossFit thing.  Perhaps a little skeptical and heard a few bad things about it.  Makes it more interesting. Check it out below…

Can Crossfit Improve Running?

For each run practice getting into your good technique quickly and keep it there.

Good technique cues for yourself:

• Lean from the ankle
• Don’t break at the hip – Body long and straight – Push the Bush!
• Swing your arms at the shoulder forward and back
• Pull!  Pull! Pull!

You’ve learned several drills by this time.  Be certain to warm up with them.

• Hop and Lean
• 10 pulls one leg then 10 the other then stride out
• Charlie’s Angels
• Cop Drill
• Carioca

Most important!  Have fun!!

Happy Training,

Shep

This December, we’re hosting the first annual East Van’s Got Talent. Details are coming soon, but the long and the short of it is we have a ton of talented people hitting workouts all around us everyday, so it’ll be a chance for the artistic among us to showcase our talent beyond deadlifts and pull-ups.

In light of this, this week we’re going to introduce you to some of our talent.

Morning crew members Bess and Cailtin (Sun Dial) are members of Muscia Intima, a band that has been nomitated for numerous Junos. I’ve heard them – they’re frickin awesome!

Sundial Rocking Out on Stage

And this weekend, they’re performing with their professional vocal ensemble in a show called “This Land.” The performance features a lot of Canadian compositions and music routed in nature, community and exploring spirituality.

I’ll be going on Sunday, October 27th, but there’s also a show on Saturday, October 26th. Each night, the show starts at 7:30 pm, so it’s possible to go there before the Hallowe’en Party! Sunday’s show is at the Orpheum Annex.

You can buy tickets HERE: http://www.musicaintima.org/tickets.html

Check out their website here: www.musicaintima.org

MONDAY:

Skill/Strength Element:

2 Clean Pull, 5 sets

Today’s Workout:

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Oh yeah… it’s THAT time of year!

It’s time to get a little CRAZY…

Time to have a LOT of FUN…

Maybe time to dress a little differently and be a SUPERHERO for a night.

This year, HALLOW-13 is being held on Saturday, October 26th.

For any of you who were at the Nutts Cup Party, you have an idea what is in store.  DJ Mike is back (same guy from Nutts Cup), the dance-floor with ‘mood’ curtains, the lounge area, and of course Lemonade Rob and the Crew will be serving up the good stuff.

Tickets are $10 in advance, $15 at the door, and will be at the School by Monday.  Feel free to BRING A FRIEND.  Bring TWO!  But… be sure they’re cool, fun, and of course well aware of what CFV stands for.

The Party ‘RULES’ will be posted next week.

All $$$ Proceeds will go to the LANYAR Foundation and the Youth Warriors Program.

Get your costumes ready.  Last year’s winners were pretty creative:

~Squad

Today’s Skill/Strength Element:

2 Power Snatch @ 80%, EMOM for 6 min

Today’s Workout:

Row 20sec , Rest 2:40, 7 rounds

Leaderboard will be total meters

Saturday’s Skill/Strength Element:

Single Arm Shoulder Press 3-5 reps/side, 5 sets

Dumbells, kettlebells, barbells are all good here.

Saturday’s Workout:

In teams of two, partners will alternate to complete 8 rounds each of:

115/75 lb Push Press x 10 reps
Toes to Bar x 10 reps