Blog Archive

Well it’s that time of year again….ass-kicking, beach body preppin, good ol sweaty House of Sheppy month! But this time with a twist. Brave Shep has left the programming to his three senior apprentices, under his watchful eye of course! Caroline, Mikey and Meagan coming at ya with the month of May!

We’d like to say a big thanks to Andy for April’s programming, our Scaps are feeling stronger already! This Month we will be focusing on the hang squat clean, every Tuesday you will have a chance to hit a max 3. We did this a couple of years ago, and had a great response to it. On gymnastics Wednesday, we will focus on Toes to bar, I think we’ll all agree this is where a lot of us fell short on 14.4 during the open. We will also feature a past Open, Regionals or Games wod once or twice a week in honor of Regionals month.

Get ready to work and have some fun guys!

House of Sheppy

Warm Up

4 rounds of
200m run
10 Wall balls

Technique
Warm Up to a heavy 3 Over head Squat No racks
Warm Up Muscle Ups

Workout: A slightly longer – Open workout 11.4 AMRAP 15 min

60 Bar Facing Burpees
30 OHS (120/90)
10 MU

The original Open workout was a 10 Minute AMRAP. We would like to give folks an opportunity to get through slightly more of the workout so if you did this workout in 2011 take note of your score at the 10 minute mark, then continue on to work hard for 5 more minutes.

Looking back to your first Day at Madlab, you might remember your coach talking about GPP (General Physical Perparedness). We strive to better prepare you for any athletic activity in or out side of the school. At the most basic level we want you to continue to be able to sit down and stand back up with ease into old age. We vary our programming to make sure you are conditioned to improve strength, speed, endurance, structure and skill everyday.

During my 9-5 job the most physically demanding activity might be stacking awkward boxes of tutus or moving a heavy dance floor, non of which are life saving activities but I appreciate the efficiency in which I can perform these tasks in order to get more work done over all. A few months ago I stumbled upon this article written by Tyrell Mara of Crossfit 604 about his experience saving a woman’s life while on a surf trip on the Oregon coast, a great example of being physically prepared for any situation.  I know Tyrell from a few local competitions, he is an excellent athlete and naturally very strong but the most impressive part of this story is his quick calculated decision making. He was able to choose the most efficient way to get the job done to save a person’s life and keep himself safe while under extreme pressure from the natural elements around him.

Check out the story here; 

https://medium.com/this-happened-to-me/e533608a61e4

It feels trivial to compare this act of heroism to a Crossfit competition, but I think that it does give validity to the idea of be able able to perform an extremely physical task under pressure and with adrenalin pumping. I know that if I was ever in a life threatening situation I would want my Crossfit Vancouver teammates there to save me

Slingblade xo

Skill/Str:
8 min to build to a moderately heavy 3 rep Front Squat
8 min to build to a moderately heavy 3 rep Push Press
8 min to Build to a moderately heavy 3 rep Hang Power Clean

W/O:
‘Just 9 Minutes’ from CF Invictus
1 min Hang Power Clean (95/65)
1 min Front Squat
1 min Push Press
1 min Rest
3 Rounds

-Andy

Growing up all I ever did was play/watch soccer and it was the only sport I would go out of my way to watch. Even till this day I’m more of a soccer fan then any other sport. So as we are draw closer to the World Cup (43 days) I get more and more excited. For those that aren’t sure who exactly is playing here are the groups.

Tuesday’s Workout:

Skill/Str:  Overhead Squats 3 x 3

Workout:  For time

3 Power Snatch (115/75lbs)

5 Overhead Squats

7 HSPU

5 Rounds

Oh and these bad boys are available for signing 😉

Workout by Sack / Content by House of Shepherd  

Take a little off the thighs please!!!

I came across this video a few moths ago and thought I’d share it with all of you (many of you may have seen it on social media). This video is an eye opener on just how much images around us are manipulated and airbrushed.

I’ve known for a long time about airbrushing, etc but this video really shows the extent of it. It’s actually appalling and I think it’s important for these types of videos to be out there and shown to the public, especially the female public, and the younger female population even more so.

Take a look at how much they manipulate this woman, who in my opinion is very attractive and slim to begin with, shaping her body, elongating her features. It’s pretty crazy that this is the society we live in, but no wonder why women in particular have so many issues with perfection, striving to be the skinniest, prettiest, sexiest, tallest, the list goes on and seems to be never ending.

So my question is how do you feel about airbrushing? Did you know the extent as to which they were manipulating the images? Is there any way of regulating this further?

I personally think we need to stop pushing images of what is “beautiful” and realize that beauty comes in many different packages.

xo Schmeagan McGuinness

Monday’s Lesson  Plan: 

W/U:
5/5 Half Kneeling Press with band pulling forward or backward
5/5 KB Row
10 Goblet Squat
10 Hollow Rock
8 min

Skill/Str:
A1. Lean and Loiter, 45 sec, 3 sets
A2. Rope Pull Up (L1,2,3,4, or 5) 6 reps, 3 sets
A3. No Money (w/4 sec pause) 6 reps, 3 sets
A4. Shoulder Press, 3 reps, 3 sets

W/O:
30 sec Handstand Hold
30 sec Squat Hold (bottom)
30 sec L (or W) Sit
30 sec chin over bar hold
Rounds in 20 min

Mark the date in your calendar!
Our annual Nutts Cup Competition is happening on Saturday, August 16th.  Stay tuned for more details.