December 2013 | Page 6 of 6 | CrossFit VancouverCrossFit Vancouver
1980 Clark Drive, Vancouver BC V5N 0A9
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PrintI’ve had a few people ask me recently if we have any room in barbell club and the answer is.. hell yes!!

If you’re looking to increase your strength and improve any of your CrossFit movements, then the East Van Barbell is the place for you! We train 2x/week and focus on the fundamental barbell lifts (i.e. back squat/deadlift/press/clean) a ton of accessory work, kettlebell and dumbbell exercises, strength endurance, conditioning and more.

The cost is $50/month and that is an absolute bargain!!

Jordy and I both have our CF Level 1, NCCP Olympic Weightlifting, CF Powerlifting and multiple kettlebell certifications. Our programming is based off our own knowledge and training experience and there isn’t a single workout we’ve programmed that we haven’t tested or done ourselves.

We are currently in the middle of a strength cycle that will be ending right before the Christmas holidays. If you’re interested and would like to check us out.. feel free to jump into one of our training sessions. We’re starting our next cycle in the New Year and will be doing a 3 month intensive back squat program.

Contact: [email protected]

WELCOME TO DECEMBER – Brought to you by Kermit and Eunice

Our focus for this month is THE SNATCH! Snatches are the most technical lift we do, so the more touches you can get on this movement, the more second-nature it will become (in other words, we’re tired of seeing ugly snatches and we’re going to make them all pretty this month). Tuesdays will be snatch technique, and Fridays we’ll be doing some snatch tech as well as a workout involving snatches.

On top of this, Mondays all month we’ll be programming workouts that have been done at local competitions in recent months. It’ll give you a chance to compare your scores to some of the top athletes in the province.

Finally, we have a surprise for you on Wednesdays, as well!

Let’s keep the momentum going this December. Eat cookies, drink wine, buy people nice gifts, be merry, and KEEP WORKING OUT! Your body and mind will thank you.

Monday Lesson Plan:

Warm-up: Break up as needed. Take your time. 8 minutes to work through the following:

30 Band Pull Throughs (The Andy Special) **See video for details – this dude is WAY more aggressive than Andy Sack is!
20 Tall Box Jumps (land as tall as possible)
30 Back Squats (empty bar)

Warm-up Prep 1: 10 minutes to warm-up your back squat (go a little heavier than you plan on going in the workout)

- 3 sets of 5

Warm-up Prep 2:

500 meter row at 60% effort (Focus on choosing a consistent split and holding that same pace for the entire 500 meters)

Workout: 2013 Squamish Challenge Workout

(YES, I KNOW Sheppy programmed this a month ago, but it’s a GREAT workout. If you did it on Saturday last month, then reverse the order of this one: Do the 1000 meter row first, then the back squats and compare your times!)

**Choose a weight that you can work through the 30 back squats in 3 minutes or less. Time cap is 8 minutes. Break into 2 heats if necessary.

30 Back Squats (225/135 lbs)
1000 meter row

The winning man at the Squamish Challenge was Nate Beveridge, in a time of 4:49!!!

The winning woman was Jayde Quilty, in the same time of 4:49!!

EUNICE AND A TANNED LITTLE KERMIT HOME FROM COSTA RICA!


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