Blog Archive

What is it?  Chances are if you sit at a desk for a living you have it to some degree.

This is an all to true reality for the modern western human.

The great thing about the movements we practice in CrossFit is that they are diagnostic in nature. That is to say that if you have difficulty making a position, even at a high progression, there is something dysfunctional about your body. These are the warning signs that deeper research and discovery needs to take place.

Have no fear! Its never too late to start reversing the process. Remember there are 2 good times to plant a tree – 20 years ago and right now.

For those of you who have been around long enough surely you have seen a difference in how we warm up now. We educate in pt about activation and stretching more. We also do lots of activation and prep in the class warm ups now as well.

I always say to people that regular massage and physiotherapy are a must for an avid CrossFitter. Now I will be the first to say there are some real quacks out there when it comes to these professions but there are also some excellent practitioners at your service. We all have our favourites. Ask your coach who their’s is.

We also have “Specialty Programs” designed to address these issues. Both Tom’s Weakness 101 and Chesty/CJ’s More Than Mobility are excellent chances for proactivity in these matters.

Either way, look into this a little further. There are too many references on the intra ether net for me to list here.

Mucho Amore,

The House of Shepherd

Warm Up:
1000m Row (75%)

Tech:
Power Clean
H.S.C.
Push Jerk

Workout: (95/135lbs) 2 Minute Defense
Complete 5 rounds of
1 Power Clean
3 H.S.C.
2 Push Jerk
100m sprint (touch the pole up the alley & back)
After completing 5 rounds
Rest two minutes and repeat 5 more rounds for a total time – Score total time (including rest)

C to the F to the P!!

This new cast was just published.  Maybe the whole CrossFit thing is bad for us?

Laughter: Always the best medicine

HOS

Wednesday’s Workout:

Warm up:  4-6 dynamic lengths

Then

50 banded lateral walks (25/25 each side
40 marching glute bridges
90 secs accumulated in the hollow position

Skill Development: Handstand/handstand walking

WOD:  In 20 minutes complete as many as reps as possible of the following:

3 Box jumps 24/20
3 Wall balls 20/14
6 K-B-S (black/red)
6 Alt pistols
9 Box jumps 24/20
9 Wall balls 20/14
12 K-B-S
12 Alt pistols
15 Box jumps 24/20
15 Wall balls 20/14
(K-B-S/pistol)18, 21, 24 and so on..

BOOM!

CFP

With all the objectification of women topics/conversation on our blog last week The Afghan and I have decided to turn the tide and reduce us males to one thing or the other.

Please fill out this Survey Monkey and we will publish the results on Friday.  

House of Shepherd.  

Tuesday’s Workout:

W/U: 10minutes of the following:

20 glute bridges

10 wall angels

5 yoga push up

20 banded pull aparts

Skill/Workout:  O-H-S (10×10)

This will be the 3rd of 4 Tuesday’s that we’ll be doing the (10×10) overhead squat.  We’re looking for incremental progression so this week I suggest going with a bit heaver weight.

Charles F Palmer

Crazy right?

Well from a guy that has travelled the 3rd world extensively let me tell you this is the truth!

What can we do about it? Well, I had a boss years ago who would never let anyone complain about something unless they had a solution to the problem. It made people think about their complaints and in turn his job easier. Anyways, here is your solution!

I might give this a try.  

Mucho Amore,

The House of Shepherd

Monday’s Workout:

Warm Up – Complete two rounds: 

25 Dislocates
25 Band Pull Aparts
12 T-Spine Bridges
12 Push to Downward Dog

Strength: 

Tabata L-sit or/ reverse tabata  L-sit

Workout: Patty’s Day Chipper for time

Run 800m
21 Burpee pullups
21 V-snaps
1 rope climb
15 Burpee pullups
15 V-snaps
1 rope climb
9 Burpee pullups
9 V-snaps
1 rope climb
800 m run

Charles F Palmer

Ok, truth is we have no idea how smart Rich Froning is, but it’s safe to assume than you’re more likely to beat him at trivia than in a workout.

We’ve been talking having a Trivia Night for a while, and what better time than RIGHT after the Open competition ends? You’ll have just been humbled for five weeks during workouts; now it’s time to be humbled when you can’t remember the details of The Treaty of Versailles and you have no idea who won the World Series in 1998.

Thinking Hard

The Date: Saturday, March 29th

Time: Doors Open at 7 pm. Trivia starts at 8:30 pm

Sign-up: Old School sign-up at the gym starting Wednesday, March 19th

Structure: Teams of 3. Choose your teams wisely. More details about the structure of the event and categories coming next week!

Cost: $60 per team of 3. Entry fees will go toward prize money for the winners!

The event will be limited to 25 teams. First come first serve on the sign-up.

As per usual, we’re turning this into a wine and cheese event. We’ll provide plenty of cheese, but this is an Old School CF Van event, so bring your own bottle of wine, or two or three – depending on your drinking habits – for the wine table.

Get your teams together, start studying your geography and history, as well as your CrossFit trivia, and get to know your coaches – there may be a category called “How Well Do You Know Your Coaches?”

Friday’s Workout: Open Workout 14.3

For those of you who have done Deadlifts yesterday we can alter the movement in the open workout tomorrow if you like!

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Saturday’s Workout:

Warm-up: 1 mile run

Tech: Ankle/Hip Mobility

Workout: In teams of three, one person works at a time, complete the following movements:

Wall Ball/Burpee/Kettlebell Swing Ladder:

How far can you get in 30mins: 1,2,3,4,5, of each etc…