Blog Archive

As open ended as my journey feels, I often get confined to perfection. You must understand that training within the lab creates the perfect exposure to diagnostic elements of all strength and conditioning. I see someone get their first muscle up, spend little time celebrating, and move into fine tuning the foundational components of why it wasn’t that great. I’m looking to have you do these well into your latter years; however, I must show appreciation for those pushing beyond there limits. The CrossFit Games is the one time per year you are aloud to throw all of that “live forever” crap out the door, and crush everything in front of you…

The Team:

Tom – This is you’re gig bro. Coaching. Programming. Community. Accountability. Crossed arms, unimpressed, and finally, with a games athlete

Lumber – A wreck house of awesomeness. Your limbs are thick slabs of oak treated with honour and dedication. I have no idea how you lock those shoulders in your overhead squat, it’s messed up, but amazing. As a veteran, you offer knowledge, experience, and character that forges the team spirit. You lead by example. All you really have to do is show up.

Dan – I am always blown away by the capacity you hold. I swear all I see you do is banded abducted external rotations, yet you crush a 100 rep thruster workout like nothing else. Methodical or not, you shine above the ranks, swing yourself a total babe, and rile up the camaraderie in this community more than anyone. Swagger with wit.

Goose – You were an obvious pick. Willing to try anything thrice. I’m pretty sure you have the most neurologically developed quads in this region, sexy too. Whatever all of those tough stickers mean, they amount to a man of character. Just start thrusting more.

Woodchuck – You define “throwdown”. I love watching you show up and crush every idea I could possibly have. Along with just the right amount of sass, you bleed determination. Strong is not the new sexy; you’re strong, and sexy.

Meagnum – Soft spoken and always shows up looking ready for the interview of a lifetime. You emit a sparkle of energy and love. You have risen under my radar for years. You show how ladies handle volume better than men could ever dream.  Small package, magnum punch. 

B.B. Nat – Girl, you crazy. A full time student that trains like a full time athlete. You spend more time with a monster band than you do with your boyfriend, and it shows. From stiff baby beginnings, you’ve grown into the supple future. Thats power. Get it girl.

I may not have made it out to support in person, but damn you guys actually made me enjoy watching CrossFit (remeber it’s Chesty here). I was glued to those live broadcasts like shit on velcro; “Dem bitches can climb a rope!”. You guys represented CrossFit Vancouver like no one before you. When I grow up, I want to be like you. 

Eunice – Pre-games lunches with no allusions to CrossFit, the best. I finally saw all the hard work and frustration from years before, humble into a love for training again. You showed how a solid commitment to foundations will harness the hurricane that is you. I figured a 3rd or 4th place finish, and then I was screaming at the live feed from the coaches lounge “Get it Eunice, them skinny girls weak, pick it up!”. You left me speechless after I refreshed the leaderboard; it took me 48 hours to think of something witty to say. Yoink!

You crushed your enemies, saw them driven before you, and heard the lamentation of the women. 

Big Love,

Chesty

 Monday Lesson Plan

Warm up : Tug o’ war with battle rope

Group 400m run with Rope

Tech: Dive rolls
Hand Stand walks

Progressions for handstand- Wall walks, Handstand hold against wall, one arm handstand hold, handstand hold alternating nose touch, play around!

WOD: Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises

Score is Total Reps

HOS

Before I get going here, I just wanted to acknowledge Emily’s outstanding performance at the Crossfit Canada West Regionals over the weekend.  Congratulations Emily, well done! At times we couldn’t decide which was more entertaining, your unrelenting pace, or Toms animated expressions and overall state of nervous unrest (just kidding).  The girls rocked it over the weekend and you definitely brought your A-game.

Fantastic article on the games website the other day.  We’re very proud of you.

All the best in Carson, California!

Richy

Back to business –

In keeping on the topic of good food that Charlie has posted over the last couple of days, I wanted to share an older TED Talk video of highly motivated speaker, Jamie Oliver (ABC TV’s Food Revolution) who discusses the awful reality of obesity in the USA.

If you can spare twenty minutes, I would highly recommend that you watch.

… And don’t think we’re living in a bubble here in Canada.  We are close behind some of the largest countries in the world at an approximate obesity rate of 25%, merely 8% away from the USA’s rate of approximately 33%.

Embrace your kitchen as your medicine cabinet and have a wonderful May-long weekend!

Friday
W/U: Partner Row 200m while other partner does Burpees
3 rounds each

Tech- Jerk -Work up to a heavy 3

WOD: “2007” Games WOD
1000m Row
then
3 rounds
25 pull ups
7 Push jerks (115/65)

(5 rounds for competition team 135/95)

Saturday

W/U:
Coaches choice

Tech: Groove WOD Movements

Partner WOD

100 Overhead Lunges(25/15)
80 Pull ups
60 Thrusters(75/45)
40 Burpees
20 Squat Cleans (75/45)

Sheppy Shep and Team

If you’ve been here for a year and don’t know what Nutts Cup is then you probably live under a rock.

For those of you who are new to us, here’s a video done by our own BRONTOSAURUS about Nutts Cup – the biggest day at our school all year!

Nutts Cup 2013 video

This year, Nutts Cup will be on August 16th, 2014 – a Saturday. 32 teams, each made up of 2 men and 1 woman, will compete against each other for prestige and prize money.

But before that, we’re having an in-house Nutts Cup qualifier. This will be held on Saturday, June 14th. So get your team ready! Sign up will begin next week at the school. The top 12 teams from CrossFit Vancouver from this qualifier will advance to Nutts Cup. This day will look similar to our two recent in-house competitions we’ve held in recent months.

Don’t fret, if your team doesn’t make the top 12, or you can’t be there on June 14th you still have a chance to compete! On July 2nd, we’ll be opening up registration for the other 18 teams on a first come, first serve basis. This first come first serve will be open to anyone, however – not just teams from our box – so it will fill up fast.

But if you want to get some valuable competition experience with your Nutts Cup team and guarantee yourself a spot, sign-up next week for the June 14th qualifier! We’ll allow up to 30 teams to compete in the qualifier.

Warm Up:
800m Run

Then 

Burgener/Girard Warm Up
20 Cuban Press with Empty Bar

Tech: Clean & Jerk/Snatch

Workout: Oly Total
1RM Clean & Jerk
1RM Snatch

Once you warm up your lift. You get three official attempts to find a one rep max. Your score is your max clean and jerk plus your max snatch. Have fun!

House of Sheppy 

Due to the public holiday on Monday May 19th we will have reduced hours.

Classes will be at 10am and 5pm ONLY

Have a great long weekend.