Blog Archive

Here’s a short video of some of the peeps to keep an eye out for this weekend at Regionals… Spoiler Alert our very own Emily Beers is one of them

Friday

Warm Up

Dynamic Sprinting Warmup

Technique: Front Squat 5-5-5

Workout: Partner 2 minute Defence (135/95)

20 rounds alt partner (10 rounds each)

1 Power Clean
3 Hang Squat Cleans
2 Push Jerk
100 foot sprint (to the nutts line and back)

Saturday

Warm Up

Ankle Mobility
then
Agility Ladder

Set up workout

Workout: Kelly or Lil’ Kelly

5 or 3 Rounds

400 Run
30 Wall Balls
30 Box Jumps

The Canada West Regional are being held this weekend at the Richmond Olympic Oval.

A CrossFit Vancouver team made up of Baby Nat, Woodchuck, Meagan, Lumber, Dan and Goose Willis will be competing, and Emily will be competing as an individual.

Check out the full schedule on the CrossFit Games website: http://games.crossfit.com/region/canada-west

Team events are in the morning, while the individuals compete in the afternoon on all three days.

BUY A T-SHIRT, and come out and CHEER! The fittest men and women in Canada West will be putting on a show!

THURSDAY

Warm up: 800m row

Technique:

Burgener/Girard Warm Up with Split

Warm up the Alt Split Snatch

Workout: “Track Triplet” Games 2012

RX- 3 rounds 18 min time cap
8 alt Split Snatch RX (95/55)
7 C2B and 7 Pushups
400 m run

Comp Team- 3 rounds 18 min time cap
8 alt Split Snatch RX (115/75)
7 Bar MU
400 run

CJ has been around CrossFit Vancouver for a long time. But it took him a while to really embed himself into the community (or maybe it just took us a while to get to know him).

He’s pretty quiet and doesn’t always get a lot of attention, but through the years he has humbly worked his ass off and has become incredibly knowledgeable technically, and also one of our most reliable, valuable coaches. He was also the recipient of the Most Improved Award at our Coaches Christmas party.

Recently, he OFFICIALLY added a new asset to his list: He passed all of his final exams and is now a Registered Massage Therapist (RMT) – making him even more valuable.

Congratulations, CJ! We know how hard you worked!

Wednesday:

Warm Up: Annie 50-40-30-20-10

Double unders and Situps

Technique:

10 Minute EMOM: Even Minute 3-6 Strict T2B, Odd Minute 2-4 Strict handstand pushups

Pick a number for each movement that you can hold for 5 rounds of each. 

If you do not have a strict handstand pushup do negatives if that is out of reach do kneeling DB presses as a progression today.

Workout:

8 min Tabata Mash Up Alternating rounds of Goblet Squats KB Swings Use the same kettle bell for both movements.

Leaderboard for the day is Annie. 

Sometimes you just don’t feel like cooking. Or you don’t feel like having one of your “go to” meals for the third time that week, but you can’t think of anything better and all of a sudden you find yourself cooking one of the three meals you do best.

Change is good – sometimes we just need a nudge!

So here’s your chance. Post the favourite dinner you make for you and/or your family. It might be old to you, but new to the rest of us.

One man’s trash is another man’s treasure! Give the rest of us a treasure to cook this week.

Lately, Thai Coconut Curry Soup has been my “go to.” Getting bored of it now.

– Eunice

Warm Up-

Ankle/Calf Mobility – 5 mins

then

10 min ladder

D-ball slams and Box jumps

Technique – With an empty bar

15 shrugs
15 high hang muscle cleans
15 over and backs
15 behind the neck push press

Workout: Take the rest of the class to find your 3 Rep max hang squat clean. This will be your baseline for the month, so we want to make sure you have plenty of time to hit that Max.

We will be re-testing this every Tuesday so keep track of your lifts by posting in pocket coach!

WATCH VIDEO HERE – A WILL AND A WAY

This is one of the best pieces of work I have seen from the CrossFit Journal of late. Well worth the watch.

Tom

Warm up: 8 min AMRAP

5 Scapular Pushups
8 Wall Angels
10 Glute Bridges
6/6 T-Spine bridges

Technique:

Warm up your Deadlift and Snatch

Workout: 3 Half Girls-

1/2 Helen -8 min time cap

3 rounds
200m run
12 KB swings
6 Pullups

2 Minutes Rest

1/2 Diane -8 min time cap

12-9-6
Deadlifts (225/155)
Handstand Pushups

2 Minutes Rest and change the bar

1/2 Isabel- 8 min time cap
15 Snatches (135/95)

Score is total time minus 4 minute rest