Blog Archive

PALEO CHALLENGE! One Week To Go!

Look how amazingly well Kristeen has done! Congratulations. I have been assessing Kristeens food log each week and providing her with feedback and she has had amazing results. Kristeen has had no cheats and her diet has been amazing minus a few processed nightmares here and there. She has played with more fat and less carbs and even less meals, which is from her not being hungry, most likely due to better food intake. I cannot wait to see her pinch test results! CLICK THE PHOTO FOR A CLEARER VIEW

We hope everyone resisted the temptation of those amazing Non-Paleo treats over Thanksgiving! And the urge for a left over turkey bun the day after! We have been seeing some fantastic results just by looking at people we can see a huge difference. Please comment below on what has been the hardest or easiest part of the challenge. What is the biggest difference you have seen in your performance and/or your body

What will your first cheat meal be!?

Please check the school for pinch times/dates next week and make sure you get pinched on the right day!!! I cannot stress this enough! If you got pinched Monday 6 weeks ago you get pinched this Monday not Tuesday or Wednesday etc.

Today’s Skill/Strength Element:

Sumo Deadlift 3 reps, 5 sets

Today’s Workout:

Reverse Navy Seal/Jackie

30 Pullups

50 Thrusters (45/35lbs)

1000m Row

Compare to September 30th’s Jackie

Coaches in the event of a large class, start the athletes in heats

We all have them.

If any of you are like me (and I know you are) then maybe you think that just walking in the blue door is enough to cancel out the other bad habits that you have.  In fact, maybe you feel like you deserve that ‘itsy-bitsy’ habit… rewards are good right?!?

Right?

I read a book recently:  The Power of Habit by Charles Duhigg.  This thing is creepy.  Charles has a video on how Target knows us better than we do… and how the Military uses habit to affect peaceful solutions.  If you have a moment, they are very interesting 3 minute videos.

More to our ends, whether you are struggling through the Paleo Challenge, looking to get in here more often, quitting Smoking, quitting Sugar, or just trying to PUT DOWN THE COOKIE… the idea of being able to change our habits is more than willpower and self-control.

Here is a quick video of Charles discussing a Habit Loop… how to recognize it, and change it:

So how do you identify and change your habit?

I’ll outline mine first:

1. Cue / Reminder:   Come home from Work
2. Routine:          Pour a Glass of Wine (or Scotch..let’s be honest)
3. Reward:    Relax and Spend Quality Time with Patty

My new routine?             2. Boil water, make Tea  —  Weirdly, this works!

Here’s a flow chart for you visual learners:

Post YOUR 3 R’s to comments.

~Squad

Today’s Skill/Str Element:

A1. 3-5 LSit Pullups w/ a 3 breath hold at the top, 5 sets
A2. 45 sec HandStand Hold, 5 Sets
A3. 3-5 Ring V Outs*, 5 sets

*Just like an Ab Roller, except arms go out in a V and not straight ahead.

Today’s Workout:

On a 20 Min clock, cycle through:

400m Run
1 Unbroken Set of HR Push Ups

Leaderboard is the total amount of PushUps done in 20 min

Today’s Warmup:

A1. Submax Altitude Drops – Land in Half Squat, 4 reps, 2 sets

A2. Submax Altitude Drops – Land in Lunge, 4 /4 reps, 2 sets

B. Single Leg Hop 15 meters, 1 set each leg
C. Skip for Distance 15 meters, 2 sets
D. Skip for Hight 15 meters, 2 sets
E. Double Leg Forward 15 meters, 2 sets

Today’s Workout:

Max ‘High Jump’

Come to Class for Details. This will be your Leader Board score

Today’s Skill/Str Element:

A. Take ten min to work up to a heavy Back Squat triple

B. 50 Rep Rhythm Squats

Perform 50 1/4 Squats, at 75-95% of 1RM Back Squat, as fast as possible.

The first ten reps are to be done exploding up on to the ball of foot.

Reps 11-20, keep the heels down

Reps 21-30, explode up on to the ball of foot

Reps 30-40, heels down

Reps 41-50, ball of foot

Please note Holiday hours:  Class will be held at 11am and 3pm only

Today’s Skill/Str Element:

Groove Workout Movements

Today’s Workout:

Like Fight Gone Bad

3 Rounds, 1 min at each station

Wall Balls (20/14)
Power Snatch (75/55)
Box StepUp (20″)
Push Press (75/55)
Row (cals)

Rest 1 min between rounds.

Total Reps for your Leaderboard Score.

Coaches, in the event of a large class, start athletes at different stations (Fire breathers should start at the Wallballs though).

Athletes, Step Ups are required. No box jumps.

Hey Ya’ll!  Thanks for coming out for week two – had a great time working with you all today.

For our missing comrades Janel and Mr. Dunn – here is what we did today:

Dynamic Warmup

Drills:

Review Week 1 – Hamstring resistance pull, pull in place drill, pogo stick hop and lean, pull/lean and stride out

Then we added a few new drills – Back to wall pull drill, partner lean drill, carioca drill focusing on lean to destroy balance and change direction.

Make sure you’re hitting the stretch and smash routine after each session!

1 min each side of each drill – couch stretch, ball-in-foot, modified pigeon, hamstring, calf smash, calf wall stretch

Some of you were interested in how we’ve structured the program for this year.  We’ve decided to build it up a bit differently and all your coaches are very excited about the changes we’ve made.

Program Structure

(1) Test performance (benchmark test)

(2) Introduce technique – big skills and drills focus at the start, keeping intensity low

(3) Ramp up – Build up for first 5 weeks will largely focus on 50 and 100 m intervals.  Lots of time to discuss / play with the skill side of running while letting your body get used to the repetitive motion.  We will reduce rest intervals specified week to week.

(4) Reinforce technique and layer on cadence training – In week 3 we will introduce the concept of cadence training, while reinforcing technique with new drills.

(5) Reinforce cadence training and add intensity – by Week 5 we will start to add harder intervals, and cadence training will be an expected part of your drills each session / homework

(6) Reinforce cadence/intensity and add volume – Between Week 6 and 9 we will increase intensity and volume, again drills and cadence will be an expected part of your drills each session / homework

(7) Re-evaluate performance (re-test) – Smash a 2 mile!

Keep on destructing balance!

Much Love, Dan

A little over five years ago in June of 2008 I began my journey here at Crossfit Vancouver.  I was fresh out of a two year diploma program at BCIT and was two weeks into my first ‘real’ job.  I had been sitting on an article in the Georgia Straight on Patty written the year before titled ‘Press Till You Puke’ and I was instantly drawn to the idea of Crossfit. (http://www.straight.com/life/press-till-you-puke) .  

I had spent some time throughout my final year in school developing my own make-shift fitness regimen which was largely based around bodyweight exercises, dumbbell strength exercises, and hill sprints; with emphasis on training my entire body at once.  With the exception of getting a few odd looks around the gym during the Oly-lifts, I really enjoyed what I was doing.   My nutrition improved slightly with the help of some random “six-pack-abbs in as little as three weeks”-kindof program that I stumbled on but found it tough on the student budget (stuck on Kraft Dinner, Vector Cereal, and Chunky Soup).   I was hitting road blocks and I needed help and a method to my madness.

 My first ‘real’ paycheque brought a nervous phone call to Crossfit Vancouver to get the ball rolling.   Andy Sack returned my call a couple days later and soon after that, I was in for my first day assessment.  His coaching style appealed to me.  I’ll never forget one of the benchmarks of strength he used was being able to rip a phone book in half J .  However, Tabatta squats killed me and I could barely walk down stairs for three days after my first experience with Crossfit.  We progressed through personal training and I had my first interaction with Patty.   I was sized-up instantly as he dug into how I found out about his gym.  He was very reluctant to do the Interview for the Georgia Straight article.  At the time, (he can better attest to this obviously) the masses weren’t ready for Crossfit.  It wasn’t for everyone and he didn’t want the mass exposure for risk of getting the wrong people in the gym that could damage the community.  Clients were obtained through word-of-mouth and coaches selling the product to those who were keen and truly interested in improving their wellbeing.

 The first few months were very hectic, but the old gym gave me a lot of good memories:   Evening classes with CFP and the ‘8pm Love Crew’, trying to keep up to the forces-fellas (Tinkerbell and Colm),  my first muscle-up, and getting stronger then I’d ever been before.  

Names and faces were mostly a blur through the early-months, but the evening crew I will never forget. You made the world to of difference to my development at the gym and welcomed a 21-year-old-kid full of piss and vinegar with open arms.  To name a few:  James, Colm, Teressa, Pup, Hallie, BK, Brass, Shoebommer, Glenn, McLobster, Chad, Kelly, Brianne, Cam, CFP, Easy-E,  Nessy & Gunnar, Sandra, Rob, Blewett, and many others.  The evening crew has changed.  Some of come, some of gone, but you guys will always mean so much to me.

 Only a few months passed and in February 2009 we moved across the street to CFVs current location (http://www.crossfit.ca/good-bye-old-barn-hello-new-sweat-shop/) .  The move to the new gym brought a couple of changes for me.   It was the early beginnings of the apprentice program at CFV and I was handed over from Andy to Charlie in a client-swap that allowed me to see more of my coach.  I could never drag myself to any of Andy’s morning classes before work in the morning… sorry bud

 The date is a bit vague, but I started apprenticing under Charlie in the gym about a year into my time here at CFV.   Coaching was tough. I was timid, quiet and unsure of my strengths.  But the mentoring and exposure helped a great deal.   “Trial by fire” as they say.

 My exposure has varied throughout the years as a coach due to time constraints (my full-time gig is in Mechanical Contracting) but I have enjoyed every lesson learned throughout the process.  The importance of being heard, LISTENING to students, showing up on time, leading a class, confidence… too much to list. 

 Overall, the last tip of the hat has to go to Charlie Palmer.  He’s been a great friend and has had a huge impact on my life in and outside of the box.    

 Looking forward to many more years of growth here at CFV! 

Here’s to growing as an individual, and being able to share it amongst amazing friends and community!

  Happy Thanks Giving.

 Richy

(8 PM Love Crew)

Today’s Skill/Strength Element:

Practice workout movements

Today’s Workout:

Crossfit Games Open Workout 11.3

165/110lbs Squat Clean and Jerk

Complete as many reps as possible in 5 minutes.

If you’re comparing 2011’s effort, then Jerk = Shoulder to Overhead, and Masters Men/Women (over 45 years old) used 135/75lbs

Scoring is a little weird for this one.  Each squat clean is worth 1 rep and each ‘jerk’ is worth 1 rep.  So 15 C&J = 30 reps.

Take some time to stretch and roll out your legs.  It was a tough week

Saturday’s Workout:

In teams of 4, one member working at a time:

300 KBS 1.5/1 Pood

250 Hand Release Pushups

200 Pull ups

150 Box Jump Overs 20/24″

2400m Medball Relay (200m lengths) 20/12lbs

Hey Everyone!

    Please do not park in the Parking Lots going forward.

The Opera Lot is for the Opera People and the CFV lot is for CFV COACHES only.

The Opera also has a major rehearsal this weekend so this goes for the weekends as well!

Thanks for your cooperation with this!