Blog Archive

Team Name: Land Before Time

Team Members: Kermit, Dan, Lumber

Nutts Cup Rank: 5th

CrossFit Vancouver’s winning team from the Nutts Cup qualifier is a team of three veterans. All three of them have competed at not just the Regional level, but also at the CrossFit Games. Kermit’s CrossFit career is so ancient that she was around when the CrossFit Games were held in Dave Castro’s parents backyard on a ranch in the Aromas. No doubt, this team’s biggest strength is experience.

Weaknesses, on the other, hand include Dan’s recent wedding (If Lars’ theory is correct, men who have recently had a baby or were recently married see testosterone levels plummet dramatically). He’s also about to be a dad, so sticking to Lars’ theory, it’ll be amazing if he can even get off the couch. The fact that Lumber has a toddler running around these days also doesn’t bode well for testosterone levels.

Afghan Wedding

 Friday:

Warm Up: 6 rounds of 10/10 banded x walks 20 sec squat hold

Skill: 2 set of 20 front squats

Workout: 3 rounds 3 min on 1 min off:

9 deadlifts 225/155

18 d ball slams

27 sit ups

Coaching points: If you can get a round done in one minute than you are on the right track. Shoot for hard and fast reps and allow your heart rate to come back down during the rest with long, slow and deep breathes. 

Saturday:

Warm Up: elbow prep pec stretch scap stability

Skill: EMOM 10 min pick one of each and pick a number from 3-14

A. bent over row/strict pull up/ring row

B. pike push up/ring push up/handstand push up

C. push-up/dip/ring dip

D. hollow rock/v-snap/transition drill/muscle up

E. 30 sec plank hold/GHD sit-up/K2E-T2B

Workout: Cindy 20 min amrap

5 pull ups

10 push ups

15 squats

Happy Belated Birthday to our Madlab Mule SQUAD!

Thanks for all that you do Aud! You are an invaluable assets to our community! LOVE xx

Warm Up:

barbell flow

Skill:

8 min emom…. sort of

at the :00 mark 1 power clean
at the :30 mark 1 squat clean

Workout: compare with jan 8th

Rx’d

18 min amrap
12 front rack lunges 95/65
12 t2b
40 double unders

COMP Team

18 min amrap
12 front rack lunges 135/95
12 t2b
40 double unders

Coaching points:

We have done this workout before, it’s a doozy. Steady through the lunges and the T2B and pick up speed through the double unders folks. Big deep breathes then back on the barbell. 

 Nutts Cup is rapidly approaching (Saturday, August 16th) and we need your help!

If you’d like to judge or volunteer either the day of or setting up the day before (half day works, too), please post to comments. Include whether you’d like to judge or volunteer, as well as your email address please.

As always, it’s the best day of the year every year at CF Van!

Stay tuned: We might need a pig whisperer again this year (the most honourable job you can do at Nutts Cup).

Warm Up:

elbow prep
pec stretch
scap stability

Skill:

EMOM 20 min pick one of each and pick a number from 3-14

A. bent over row/strict pull up/ring row
B. pike push up/ring push up/handstand push up
C. push-up/dip/ring dip
D. hollow rock/v-snap/transition drill/muscle up
E. 30 sec plank hold/GHD sit-up/K2E-T2B

Workout: Lack of Love

12 min time cap

For Time:

400m run
40 burpees
200m run
20 burpees

Coaching points:

This is as much as a grinder as you will see from me (Tom). Enjoy. 

You guys will likely recognize a couple characters in this CrossFit Journal story: CLEARING THE AIR. 

Andy, thank you for being so quotable!

TUESDAY

Warm Up:

5 rounds of
10 cuban press – barbell
10 behind the neck push press-snatch grip

Skill:

every min for 10 min
1 snatch

Workout: pistol pete

7-1
snatch 135/95
pistols

Coaching points:

Set up for the snatch on every rep, avoid touch and go today. For the pistols pick a progression if needed where stability and balance are the goal, not depth. 

Thanks to the CrossFit Vancouver community. You all made me feel very loved this last week – both those in Carson and at home! Thank you. What an experience. 

More to come when I get my thoughts together – my brain is currently MUSH!

Warm Up:

barbell flow

Skill:

partner up and work up to max clean and jerk

Workout:

5 min EMOM
20seconds of wall balls
rest 5 min
5 min EMOM
20seconds of rowing

Coaching points: Take lots or time here to find a max clean and jerk.