Blog Archive

Hi Everybody!

Big shout out to all of you who came out today to do a 4 x 400 m workout today.  Was a bunch of fun.

Anthony’s chat and video review was very informative as well.  Be sure to book you final appointment with him pronto!

Only 1 piece of homework this week since we want you to be rested up for your 2 miler retest finale next Saturday.

I know some of you are thinking of doing the Gunner Shaw Race after your retest next week.  Hard Core!  For those of you who aren’t , Dan and I would love to go out for breaky with you afterwards.  

Cheers!

Sheppy

When life throws you lemons here are a few reasons to whip up a cup of warm lemon water.  Who knew that there was so much benefit?  To top it off  add a lil’ bit of raw honey to your mixture as it tastes as good as it is for your health.

Here are 7 reasons why hot water & lemon is awesome.
1. Boosts your immune system
2. Balances pH
3. Helps with weight loss
4. Aids digestion
5. Acts as a gentle, natural diuretic
6. Clears skin
7. Hydrates the lymph system

To find out more click on the link, this website rules!  http://www.natureknows.org/2013/10/why-you-should-drink-warm-water-lemon.html

Workout for Friday:

Well herein lies the end of the month of Shepherd.  Hope you enjoyed yourselves.  

Its funny how things never turn out how you plan them.  No matter how hard you try.  If I had to do this month over again I would of done more strength.  Alas we did a  lot of conditioning with load as well as got our skill and ability level up with muscle ups. Hopefully everybody has a more efficient and safe pistol.

There is great currency in trying hard at something.  Practicing this level of effort will show up everywhere else in your life.  CrossFit Vancouver provides you with the venue to do this.  Hopefully your life is a little happier and healthier at the end of this month than the beginning.

Warm Up and Skill/Tech:  Groove the wod movements

Partner Workout:

In teams of 2

Both partners complete 100 double unders at the same time (that’s 100 each).

then….

With one partner working at a time complete the following workouts as a team

Isabel- 30 Snatches (135/95)

Zoe- 30 Muscle Ups

Grace- 30 Clean and Jerks (135/95)

then..

Both partners complete another 100 double unders each at the same time.

30 minute time limit.

FUN!!

Write your time and names on the front board.  Old school.

Workout for Saturday

In teams of 2

With one person working at a time complete:

100 Thrusters (95/65)

At the top of each minute both partners do 7 burpees (not the first minute though)

Score is total time it takes you to complete all 100 Thrusters.

Have Fun!

House of Sheppy

About a year ago, I came across an awesome website called Devour.  It’s a collection of hand-picked, best-of-the-best videos on the web.  The layout is simple, and there’s also an app you can download that’s fantastic.

According to YouTube statistics, 100 hours of video are uploaded to YouTube every minute.  So if you spend a lot of time wallowing around on YouTube and Viemo like me, I would highly recommend starting with this site as they do a lot of the grunt work for you.

It’s definitely saved me from sifting through a lot of the dreadful ‘recommended for you’ videos and the day-long YouTube benders  😉

Recently, a video posted on a Master Bladesmith really hit close to me.

http://devour.com/video/carter-cutlery/

His outlook reminded me a lot of some of the ideals that are explained in the Mastery hand-out that we give our new clients.

Check it out!

All the best – Richy

Workout for Thursday: 

Workout # 1 – Sally

Did you learn your lesson last time?  Thought this would make a nice bookend for the month.

Choose a realistic weight and test your resolve!

Coaches be sure to charge the ipod between classes.

Workout # 2 – Burpee Ladder

First minute do 1 burpee
Second minute do 2 burpees
Third minute do 3 burpees
…
And so on and so on till you can’t burpee no more.

Score is the highest number of burpees completed within the minute.

Leaderboard is the Burpee Ladder.

Mucho Amore,

Casa Del Shepardo

As we talked about sustainable farmed fish earlier this week, here is a little piece on where our farmed beef  could be heading. I’m sure many of you have heard about the lab grown burger.  If you haven’t had a chance to hear why the co-founder of Google paid a fair chunk of change to fund the project check out the below video:

http://youtu.be/F7UzMesDxes

Warm Up: Coach’s choice of 4 lunge lengths. 10 cartwheels. 30 Burpees

Workout # 1 – Clyde vs The Woodchuck:

4 Rounds for time of:

20 D-ball Slams (20/12 lbs)
20 KB Swings (black/red)
200m run

This was one of the Mad Lab 5.0 finales.  An epic duel.  In the end Woodchuck took it down by an inch.  Amazing efforts all around.

Workout # 2: 2000m row

Post Clyde vs The Woodchuck to The Leaderboard.

Flip flop the workouts for bigger classes.

Have Fun!

HOS