Blog Archive

The CrossFit Open is now upon us. Details about the Open and Regionals have been released. For those of who don’t know what the Open is I’ll give you a brief rundown.

The Open is a worldwide CrossFit competition where anyone of any skill level can register and compete. Workouts are announced weekly and once completed you submit your score online to compare your time or score with people from around the world and from your region. Our region is Canada West.

Once the open is complete, depending on your overall standing after all the workouts, you have the potential of qualifying for Regionals. Top 48 men and 48  women qualify for the Canada West regional competition May 9-11. There is also the option to compete on a team (4 men and 4 women). Individual scores from the Open go to qualifying teams. Top 30 teams participate.

Mike (Lumber) and I (Tom) are running a Competition Team preparing people for the Open and hopefully beyond. If you want to know more about the Open and Reigonals, ask either of us and we will fill you in.

I recommend participating in the Open regardless of your long term goals, it’s awesome participating in a workout you know the entire world is doing and it allows you to compare yourself to other athletes around the globe.

Maybe competing in the Open is that goal you were struggling to think of yesterday….

What do you have to lose?

Enjoy your weekend folks.

Tom

- Friday -

Warm up:

4-6 dynamic lengths

then

50 banded lateral walks (25/25 in each direction)
40 marching glute bridges (20/20 each leg)
30 superman planks (15/15 on each side)
2 min warming up your front rack position

Strength:

Every minute on the minute for 10 mins…

2 front squats with a 3 second pause in the bottom position

Note: These are pause squats. Each squat should be held in the bottom position for 3 seconds.

http://www.youtube.com/watch?v=tDVNM9Yto7E

do that ^, only twice.

Workout:

Average Joe

5 Rounds

1 min at each station for max reps

Burpee Box Jumps 20″ for men and women
Hang Power Cleans 95/65
Wall Balls 20/12
Rest

Competition Team

5 Rounds

1 min at each station for max reps

Burpee Box Jumps 24/20
Hang Power Cleans 115/85
Wall Balls 20/14
Rest

Recovery:

Tricep and forearm foam roll/smash http://www.youtube.com/watch?v=dbm2Hq96gZo
Laying hamstring strech http://www.youtube.com/watch?v=ogKXH-OIF1o

New year, new goals, new month of programming brought to you by TBears crew.

I hope everyone enjoyed their time off and indulged in a few treats and had a few drinks during their holiday. I know that I certainly did.

January is often full of resolutions and new goals, so with that in mind, I ask the students of CrossFit Vancouver to post a goal to comments today and one year from now, or hopefully sooner, accomplish that goal. Writing it down puts it out into the universe for others to see and allows you to push towards that goal. Don’t be shy. Anything can be a goal: Five consecutive double unders, a 200 lb. snatch, master the muscle-up, get engaged to the woman of your dreams, get your wife preggers – whatever your little hearts desire. Just post some sort of goal to comments. I’ll print out the list of goals and post them on the bulletin board outside the woman’s locker room. Once your goal is achieved, date and sign beside your name and goal.

With that being said, January will be filled with a number of things. Thursdays will be past CrossFit Open workouts. Squats will be a recurring theme as both a strength piece and as a conditioning tool. There will also be a few new things sprinkled in to keep things new and fresh.

Also make note that we are going to our darndest to post two levels of the same workout each day, one for the average Joe, and one for people on the Competition team or people who just want to make classes a little tougher. I also want to post a mobility/recovery piece every day for people to perform after class on their own – just one or two quick little things to recover and prepare you for the next day.

Post a goal, have an awesome 2014, and see you all in the gym.

Tom

Warm up:

4-6 dynamic lengths

then with and empty dowel

40 dislocates

30 reverse dislocates

20 overhead squatrs

10 snatch balance

Technique: 

for 15 mins cycle through the following

12 v-sits

12 pavlovs press (blue or red band) http://vimeo.com/39721995

12 barbell roll outs http://www.youtube.com/watch?v=-mu2DHCRgJk

take your time here, this for quality not time

Workout: 

Open Workout 11.5 & 12.5

in 7 minutes complete as many as reps as possible of the following:

Average Joe

3 Thrusters 85/55
3 Pull ups
6 Thrusters
6 Pull ups
9 Thursters
9 Pull ups
12 Thursters
12 Pull ups
15 Thursters
15 Pull ups
18, 21, 24 and so on

Competition Team

3 Thrusters 100/65
3 Chest to bar pull ups
6 Thrusters
6 Chest to bar pull ups
9 Thursters
9 Chest to bar pull ups
12 Thursters
12 Chest to bar pull ups
15 Thursters
15 Chest to bar pull ups
18, 21, 24 and so on

Recovery:

2 minutes each side of the couch stretch http://www.youtube.com/watch?v=-o0KNU4WAG0

2 minutes each side foam roll your it band http://www.youtube.com/watch?v=7qD3yRSziWs