Blog Archive

We’re saying GOODBYE to an era of paper!

Just a reminder that the filing cabinet with your old school duo-tang workout books is getting removed on Monday, March 31st. If you want your book with all your numbers, take it home with you this week and transfer your scores into the Pocket Coach.

If you’re away this week and you want your book rescued, contact your coach and make the appropriate arrangements.

Welcome POCKET COACH:

Wednesday Lesson Plan

Warmup:  8 min amrap

30 russian twist/ K-B-S / beat swing

Tech: forward rolls

Workout:  21-15-9

H-S-P-U

G-H-S-U

C2B pullup

Mexican Frankenstein bursts through the doors every morning – AND I MEAN EVERY MORNING – in a full-blown sprint, back pack bouncing up and down, arms flailing, and joins the circle with a heartrate of 180 beats per minute.

In fact, Mexican Frankenstein (his given name is actually Jordan) is always running. Sometimes, he does Tabata sprint intervals in the middle of the night and has been stopped by cops on more than one occasion because all of a sudden a giant, apparently suspicious-looking Mexican Frankenstein, goes from walking to a full sprint on the street at 2 am. True story.

When I first met him, I thought he never understood my questions so he always answered obscurely, always with one-word answers that were difficult to understand, partially due to being out of breathe, and partially because of his Spanish accent.

But it turns out, he has always understood my questions. It has just taken a while to get to know his sense of humour.

One day I asked the circle, “What sport should we eliminate from the Winter Olympics?”

He responded, “Winter Olympics.”

“Yes, what sport?” I reiterated.

“No. Entire Winter Olympics. Eliminate,” he said with no sign of expression in his face.

On top of showing up nearly every single day, Mexican Frankenstein is more than just our winner of the Attendance of the Year Award. He’s also a top dog entrepreneur.

Although we love having him in class, one thing I can’t get him to do is take a day off.

“Jordan, take a day off. Go for a light swim if you need to do something,” I told him one day.

His response: “Swimming makes you wet.”

Thanks for being a part of our community, Jordan!

Warmup: 6 min AMRAP

30 dowel dislocates

12 alt T-spine bridges

30 sec’s holding a goblet squat

30 sec’s handstand hold

Workout:  O-H-S (10×10)

This is the 4th Tuesday and I hope you all have improved on the (10×10) overhead squat.  As an incremental progression this week I suggest doing your 10 rep/10set max.

In the spirit of making THIS Saturday’s Trivia Night more open to those with less fortunate trivia skills, we’re adding a second contest – something arguably on the other side of the spectrum:

Our first ever ARM WRESTLING CHAMPIONSHIPS!

There will be a chance to bet on who you think will win both Trivia Night AND the Arm Wrestling Titles, so come on out as a spectator at the very least.

Both men and women will get the chance to sign-up and compete, but only ONE man and ONE woman will be crowned East Van’s Arm Wrestling Champ! Sign-up for Arm Wrestling will take place the night of Trivia Night.

Sign-up for Trivia Night is at the school – you can’t miss it. It’s bright yellow.

Feel free to bring ringer friends who don’t go to CF Van for either your trivia team or to show us up and take down the Arm Wrestling Championships.

Finally, if you’d like to be on a team but are new to the community and are timid to ask around, e-mail Emily at [email protected] and we’ll find a team for you.

REVIEW:

Date: Saturday, March 29th
Time: Doors open at 7 pm. Trivia starts at 8 pm until 9:30 pm
Arm Wrestling: 10 pm
Notable: Wine and Cheese will be available: BYO Beer or Wine – To contribute to the serve yourself wine table

See you this Saturday at 7 pm!

Monday Lesson Plan

Warmup:  8 rounds of,

200m run

rest 2mins

Tech:  review wod moments

Workout: Quinby
7 rounds
5 pistols (each leg)
10 pull ups
15 push ups
20 abmat sit ups

I mentioned early in the year that Weakness 101 was being renamed to Skill Development 101.

For those of you reading this who don’t know what this program is all about, it is a skill bias program. People in this program are working on weaknesses and honing in on harder skill elements of CrossFit. Whether is muscle ups, handstand push ups, snatch, clean & jerk or something as simple as getting your first pull up, improving your overall strength or your squat technique.

The plan is to run the program again starting April 7th and finish June 29th, (12 weeks).

Some of the details from the previous block will be the same with a few minor changes.

1. There will be a session every Wednesday night from 7-9  pm and every Sunday from 3-5 pm within the dates stated above. Folks can arrive at any point in time during the two hour sessions and start their programs. I will be on the floor overseeing everyone, answering any questions you may have and I’ll also be coaching you through your drills.

2. Last time I offered a Friday morning session from 6-9 a.m. I don’t think I will run that again this time unless there is an extremely high demand for the time slot. Email me if you are one of the persons looking for the morning sessions.

3. If you are interested in this program but are unsure of your ability to commit to the entire 12 weeks, then send me an email and let me know about your availability. I am confident we can work together to arrange something that will work for you.

4. The 12 week program is $360.00+GST. This gives you access to the Wednesday and Sunday sessions, and also includes the personalized program I will be writing for you. It also includes a personal training session with me where we will discuss and assess the skills you want to work on.

5. Individual programs will be designed in four week blocks to allow for minor changes and to allow for the difficulty of the program to be adjusted incrementally.

If you are interested or have any questions email me at [email protected]

Tom.

Here is a sample program: Skill Development 101

Friday’s Workout: Open Workout 14.4

Warm: Coaches choice

Tech: movement standards & review

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10-foot target
30 cleans, 135 /95lb.
20 muscle-ups

Saturday’s:

warmup: 1 mile run

Tech:  10 min emom of 5 partner tag pushups (partners facing other tag hands alt from right to left at the top of each pushup)

Partner workout: teams of two

30 min amrap of the following, one person works at a time for the entire minute while the other rests. This is for a total of 15 mins work each.

30secs of D-ball slam 20/12lbs

30 secs of empty barbell push press 45/35lbs