There is a function going on with the Vancouver Symphony this weekend so we are NOT ALLOWED to park in the back parking lot at all on Saturday. Please park along the side roads on 3rd and 4th ave.
Hope you all have a fantastic long weekend and get a chance to enjoy B.C.’s very 1st Family Day!!
AND, Saturday night is one of two chances for you to watch Bobbi play a Roller Derby match. A bunch of us are going out to support her. It’s at Stardust in Surrey and her team – The Terminal City All Stars – are playing a team from Washington. Doors open at 10 pm. Game starts at 10:30 pm. Come join us and cheer! Sneaking in booze in disguised containers is perfectly acceptable.
Stardust: 10240 City Parkway, Surrey, B.C.
Lesson Plan for Saturday, Feb. 9th
Part A – 400M run backwards, 400M run forwards
Part B – reverse tabata flexed arm hang (8 rounds: 10 sec work, 20 sec rest)
Skill Work:
Spend 10 minutes warming up WoD movements
WoD: Partner Grinder – one person working at a time (40min. limit)
200 russian kb swings (24kg, 16kg)
200 shoulder press (65#, 45#)
200 box jumps (24″, 20″)
200 push-ups
200 knee to elbows
5 min. total plank hold to finish (one person holding the plank at a time)
Lesson Plan For Sunday, Feb 10th
Choose your own adventure… pick one of the awesome workouts from this past week and crush it! Make sure to post your score to the leaderboard!
Benny, Bill and Patty
17 Jan 2013
East Van Barbell Is Full
The East Van Barbell Club is at full capacity!!
We only have enough room for 30 people in the shallow end so if anyone else is interested in joining the club this new year please send Jordy or Ben an email and we’ll get you on the waiting list. We want to thank those that have been a part of the crew for the last few months, we really appreciate your support and love the vibe we have going on right now!
If you want to join we are looking for people who want to make some serious strength gains and are willing to commit to the programming for at least 3-6 months. If you think this might be you, shoot us an email.
[email protected]
[email protected]
02 Jan 2013
Get Strong
I bet I’m not the only one who made the resolution to get strong this year. At least I shouldn’t be! I don’t think I can put this any better strength coach Mark Rippetoe so I’m going to steal a couple of paragraphs right from him.
“There’s simply no better way to increase your work capacity than increasing your ability to produce force. If your primary interest is being more effective at moving yourself and/or submaximal or maximal loads more efficiently, training for strength contributes much more to your goal than training for endurance.
The reason for this should be obvious. Maximal loads are your 1RMs in the basic lifts. For a 200-pound male of average height, a 1.75x bodyweight squat, a 2x bodyweight deadlift, and a .75x bodyweight press constitute a well-developed strength base.
Although this isn’t considered “strong” by competitive lifters, it represents a level of strength that’s attainable by 95% of male trainees in a few short months of reasonably efficient training on the lifts. More importantly, it makes commonly encountered submaximal tasks much easier repetitively, and this is what we mean by ‘work capacity’.”
So if your lifts aren’t up to the above standards (ladies scale down by 2/3) make it a priority to get them there.
Another resolution of mine, and this goes hand in hand with getting strong, is to get technical. Put simply technique carries strength much further than it would otherwise go. Sure, right now you might get one more rep on your front squat if you let your elbows lower and back round but you’re just building a foundation that is going to crumble under heavy loads. Keep the elbows high and chest proud and now you’ve got a platform that can carry heavy load and more efficiently transfer power from your hips to the barbell. You even get a bonus of protecting the one and only spine you’ll ever have!
No leaderboard today. It’s all about strength and technique. No craning the neck on the pull-ups today. Thumbs around the bar and finish with your chin tucked and neck touching the bar.
Thursday’s Lesson Plan:
Warm-up:
3 rounds:
10/10 band side lateral step
10 goblet squats
20 glute bridges
Tech:
squat cleans – work up to a heavy 1 rep max
strict pull-ups (resisted, weighted, negative) 4 sets of 5
WOD:
Part #1 – 7 min AMRAP
max squat cleans (approx. 70-80% 0f perfect form 1RM)
Part #2 – 5 min AMRAP
max strict pull-ups (use additional weight if you want)
01 Jan 2013
And we are back!
What are your resolutions for 2013??
Here’s a great article for those hoping to keep one or two of them this year!
Wednesday’s Lesson Plan:
Warm-up:
6 min. partner ladder
wall balls
burpees
Tech:
shoulder press
10, 8, 6, 5, 3, 2, 2+, 2+
(on the last 2 sets of shoulder press, finish with 2 extra push presses)
WOD:
Cindy 20 min. AMRAP
5 pull-ups
10 push-ups
15 squats
Welcome back, hope you all had a fantastic holiday break!
31 Dec 2012
School is out. No classes today.
The school is closed today. Normal class schedule will resume tomorrow.
Happy New Year!!
29 Dec 2012
Sunday Funday!
Sunday’s Lesson Plan:
Warm-up:
hip mobility drills
goblet squat hold x 2 min
Tech: back squats 10, 8, 6, 5, 3, 3, 3
WOD: Kelly
5 rounds for time:
400M run
30 box jumps
30 wall balls
28 Dec 2012
Let's Jerk It Up!
Saturday’s Lesson Plan:
Warm-up:
barbell complex x 3 rounds
5 hang power cleans
5 shoulder press
5 front squats
5 push jerks
Tech:
max jerk (spend 20 minutes finding a safe 1 rep max from the rack)
WOD:
#1: Every minute on the minute (10 min.)
1 power clean
2 jerks (approx. 65-75% of 1RM)
Rest 2 minutes
#2: AMRAP (8 min.)
5 burpee pull-ups
10 butterfly sit-ups
27 Dec 2012
Strength Friday
Friday’s Lesson Plan:
warm-up:
3 rounds:
10 samsung lunges
10 band good mornings
10 glute bridges
tech: deadlift
2, 2, 2, 2, 2, 2, 2, 2, 2, 2
WOD:
5 rounds:
10 kb swings
5 strict knees to elbow
1 min. plank hold
16 Nov 2012
The Iron Never Lies
Saturday Lesson Plan
Warm-up: (10min)
400M run
200M farmer walk (up the short alley)
400M run
*athletes – select farmer walk weight and have it ready before the first 400M run.
Tech: (25min)
Barbell Turkish Get-Up – work your way up to a heavy 1 rep max.
W.O.D. 40-30-20-10
Wall Balls (20/14)
Burpees
Knees to Elbows
Sunday Lesson Plan:
Make up day… come in and hit one of the workouts that you missed this week. Tuesdays front squat/box jump or Thursdays deadlift/double unders were both pretty awesome if you missed either one of those!
Have a great weekend… Ben, Bill and Patty signing out!
12 Nov 2012
Wanna Lift?
The East Van Barbell Club still has a few spots available to anybody interested in lifting some iron a couple days a week. We’ve got a pretty solid crew already and have set a few new PR’s in the first few weeks! We meet Tuesday @ 7pm and Saturday @ 12pm.
Contact Ben or Jordy for more info. [email protected], [email protected]
Tuesday Lesson Plan
Warm-up: (10 min)
4 rounds:
10 goblet squats (24/16)
15 russian swings
1/1 turkish get-up
Tech: (25 min)
Max Squat Clean 1, 1, 1 – spend 25 minutes working up to a near perfect 1 rep max, focus on staying tight and keeping your elbows high in the catch position
W.O.D. (max 20 min.)
21-15-9
Front Squats (approx. 75% of 1 rep squat clean)
men: 185lbs squat clean = 135lbs front squat or 225lbs SC = 170lbs FS
women: 115lbs squats clean = 85lbs front squat or 145lbs SC = 110lbs FS
High Box Jumps (30″/24″)
Take a few minutes at the end to stretch out your lower body.
Ben, Bill, Patty