Blog Archive

The date and place is chosen! September 13 at Fraserview Golf Course. First tee time will be noon.

The cost is $110 (tax in). For this you get your round and a gourmet burger afterwards. If the weather is good we can even have our after meal on the patio. Power carts are available for rental if you like (I know I like). Both men and women are welcome!

Space is limited so please hurry up and register/pay via paypal by Thursday September 4th here:

Also, please send Sheppy your handicap at [email protected] If you need help getting your handicap figured just ask me.

This will be an amazing day of fun, mad skills and rejoicing in each other and the game we all love.

Cheers!

Shep

Tuesday’s Workout:

Warmup: 12 mins

a) dynamic lengths

b) 6/6 single arm press

10 no money drills

12 alt dead bug

Skill: Power Clean (5×5) working sets

Workout:

a) 8 alt lungs with a barbell emom for 7 rounds

b) 8 min amrap

25 double unders

9 russian swings (1.5/1 pood)

The CFP

If any of you have been around the 4 and 5 pm class these last few years you may of met or seen Vicki Grover.

Originally Fancy Pant’s client Miss Vicki has always been an upstanding member of our community. Her and her partner came in for a first day and the partner, well, had a hard go of it.  That didn’t stop Vicki though.  :-)

I’ve always respected her for her individuality and hard work ethic.  However, I’ve always liked her for her bandanas and  the little giggle she does.  She’s an amateur carpenter and apparently fearless on her mountain bike.

Last Thursday Vicki retired from the IT department at the Vancouver Police Department.  This Thursday coming she is moving over to Vancouver Island to retire.  Don’t worry though, she will be working out at CF Cowichan.

I’ve begged her to come in on Tuesday and workout at my 5 pm class one last time.  True to form she is playing hard to get.  Hopefully she makes it in.

So long Vicki.  You always brightened my day and I will miss you greatly.

Love,

Shep

Tuesday’s Workout:

W/U: 7mins

12 bird dogs

10/10 banded side steps

10 varied band pull apart

5/5 slow single arm press

Tech:  shoulder press + max push press

complete 3 sets of 3 shoulder press + after your 3rd strict rep complete as many push press as possible without compromising form

Workout: Tabata squats in a circle

8 rounds, lowest round of reps.

CFP

  Thirty one days have gone by in the blink of an eye. This past month has been awesome with Chesty on the programing, the days getting shorter, the weather cooling off a bit and of course the Nutts cup!  It has been truly a rad month and I’m looking forward to September!

This month I will be mashing some new with the old and dirty. I will roll out some slow endurance, some explosive lifting, as well as some classic metcon workouts.

 Strength and skill development will be gymnastics and Olympic lifting based, as we’ll do a low rep and more movement focused with mobility work as prep.  As for volume we’ll be throwing in emoms & amraps and you can bet your ass you’ll be running, squating, pressing, jumping & deadlifting.

 All workouts will be measurable: time, weight, points, etc & if you’re an elite fire breathing fitness machine or just trying to shed the summer fun weight, the workouts will be scalable.

 On this note, I wish you all a great month of September.  I hope you enjoy the workouts. 

Warmup: 6min

10 wall angels

20 sampson lunges

30 sec handstand

Skill: dive rolls & handstand walking

coaches get out the crash mat on one side of the room and lets jump dive tuck and roll.

 Workout: gymnastics gone bad,

bar muscleups or c2b pullups

alternating pistols

rope climbs

HSPU or sub floor pushups (use plates)

rest

complete 4 rounds total, one minute at each station for total reps

Tomorrow we’ll be hitting the 5th and final Open workout of 2014. This one looks gnarly!

When you’re suffering through thrusters and burpees tomorrow – seemingly endless reps of each – think about Rich Froning and Sam Briggs, who completed this workout in 8:26 and 8:31 respectively. If you’re interesting in seeing their performances, you can watch the archived footage HERE.

Our top CrossFit Vancouver athletes will be doing this workout Friday at NOON and then celebrating after at Trivia Night. Come by to cheer them on, and DEFINITELY come clank glasses and cheers to the Open being done on Saturday night.

Fridays:

warm 7 min of:

12 mountain climbers/6 walkout planks/10 jump squats/15 good mornings/12 glute bridge

WOD 14.5

21-18-15-12-9-6-3 reps for time of:
95/65-lb. thrusters
Burpees

Saturday’s:

Partner Murph, one person works at a time (you complete the run together)

Trivia Night has just been upgraded to “The Things You Need to Know for Life (According to Patty)”

“It’s about how knowing these things will help your life,” explained Patty.

As for what you can expect on Saturday, questions will range from History to Geography to Science to Arts and Literature, to Sports, as well as Key Moments in CrossFit Vancouver’s History. Questions will be categorized in three levels:

The first level is “Dealbreaker” questions – Questions that, if you were on a date with someone and your date didn’t know the answer, you’d feel inclined to walk out.

Sample Dealbreaker Question: “Where is the clitoris? Top shelf? Middle shelf? Bottom shelf?”

The second level is “Fist Pump” questions – Questions where, if you were watching Jeopardy with your date and they got the answer right, you’d give them a quiet fist pump of respect.

Sample Fist Pump Question: What Century was the French Revolution?

The final level is the “I want to bang you” level. Knowing the answer to these questions will increase anyone’s sexiness.

Sample I want to bang you Question: How many countries does the Great Wall of China span?

There will, of course, be “Topics for Discussion” at the post-Trivia wine and cheese social, as well. Topics for discussion will be things like, “What is the evolutionary purpose for the reality that Charlie Palmer’s usually soft, large penis actually shrinks as it gets hard?” Food for thought.

POST to Comments (or on the whiteboard at the school) if you want to be on a team (teams of 3) and we’ll help sort you out. Or just come on out and support the cause over wine and cheese – This Saturday. Doors open at 7 pm. $20 each to play. Bring your cash, as well as BYO wine (or beer). Cash prize for the winning team!

Thursday Lesson Plan

Warmup:

20 Dowel Dislocates
20 Reverse Dowel Dislocates

with an empty bar:  x 2

20 Power Cleans
20 Hang Squat Cleans
20 Push Jerk

Strength:

Complex 1-3-2

AHAP (As Heavy As Possible)

1 Power Clean

3 Hang Squat Clean

2 Push Jerk

(no rest or regrip, recover as much as needed between sets)

We’re saying GOODBYE to an era of paper!

Just a reminder that the filing cabinet with your old school duo-tang workout books is getting removed on Monday, March 31st. If you want your book with all your numbers, take it home with you this week and transfer your scores into the Pocket Coach.

If you’re away this week and you want your book rescued, contact your coach and make the appropriate arrangements.

Welcome POCKET COACH:

Wednesday Lesson Plan

Warmup:  8 min amrap

30 russian twist/ K-B-S / beat swing

Tech: forward rolls

Workout:  21-15-9

H-S-P-U

G-H-S-U

C2B pullup

Mexican Frankenstein bursts through the doors every morning – AND I MEAN EVERY MORNING – in a full-blown sprint, back pack bouncing up and down, arms flailing, and joins the circle with a heartrate of 180 beats per minute.

In fact, Mexican Frankenstein (his given name is actually Jordan) is always running. Sometimes, he does Tabata sprint intervals in the middle of the night and has been stopped by cops on more than one occasion because all of a sudden a giant, apparently suspicious-looking Mexican Frankenstein, goes from walking to a full sprint on the street at 2 am. True story.

When I first met him, I thought he never understood my questions so he always answered obscurely, always with one-word answers that were difficult to understand, partially due to being out of breathe, and partially because of his Spanish accent.

But it turns out, he has always understood my questions. It has just taken a while to get to know his sense of humour.

One day I asked the circle, “What sport should we eliminate from the Winter Olympics?”

He responded, “Winter Olympics.”

“Yes, what sport?” I reiterated.

“No. Entire Winter Olympics. Eliminate,” he said with no sign of expression in his face.

On top of showing up nearly every single day, Mexican Frankenstein is more than just our winner of the Attendance of the Year Award. He’s also a top dog entrepreneur.

Although we love having him in class, one thing I can’t get him to do is take a day off.

“Jordan, take a day off. Go for a light swim if you need to do something,” I told him one day.

His response: “Swimming makes you wet.”

Thanks for being a part of our community, Jordan!

Warmup: 6 min AMRAP

30 dowel dislocates

12 alt T-spine bridges

30 sec’s holding a goblet squat

30 sec’s handstand hold

Workout:  O-H-S (10×10)

This is the 4th Tuesday and I hope you all have improved on the (10×10) overhead squat.  As an incremental progression this week I suggest doing your 10 rep/10set max.

In the spirit of making THIS Saturday’s Trivia Night more open to those with less fortunate trivia skills, we’re adding a second contest – something arguably on the other side of the spectrum:

Our first ever ARM WRESTLING CHAMPIONSHIPS!

There will be a chance to bet on who you think will win both Trivia Night AND the Arm Wrestling Titles, so come on out as a spectator at the very least.

Both men and women will get the chance to sign-up and compete, but only ONE man and ONE woman will be crowned East Van’s Arm Wrestling Champ! Sign-up for Arm Wrestling will take place the night of Trivia Night.

Sign-up for Trivia Night is at the school – you can’t miss it. It’s bright yellow.

Feel free to bring ringer friends who don’t go to CF Van for either your trivia team or to show us up and take down the Arm Wrestling Championships.

Finally, if you’d like to be on a team but are new to the community and are timid to ask around, e-mail Emily at [email protected] and we’ll find a team for you.

REVIEW:

Date: Saturday, March 29th
Time: Doors open at 7 pm. Trivia starts at 8 pm until 9:30 pm
Arm Wrestling: 10 pm
Notable: Wine and Cheese will be available: BYO Beer or Wine – To contribute to the serve yourself wine table

See you this Saturday at 7 pm!

Monday Lesson Plan

Warmup:  8 rounds of,

200m run

rest 2mins

Tech:  review wod moments

Workout: Quinby
7 rounds
5 pistols (each leg)
10 pull ups
15 push ups
20 abmat sit ups

What is it?  Chances are if you sit at a desk for a living you have it to some degree.

This is an all to true reality for the modern western human.

The great thing about the movements we practice in CrossFit is that they are diagnostic in nature. That is to say that if you have difficulty making a position, even at a high progression, there is something dysfunctional about your body. These are the warning signs that deeper research and discovery needs to take place.

Have no fear! Its never too late to start reversing the process. Remember there are 2 good times to plant a tree – 20 years ago and right now.

For those of you who have been around long enough surely you have seen a difference in how we warm up now. We educate in pt about activation and stretching more. We also do lots of activation and prep in the class warm ups now as well.

I always say to people that regular massage and physiotherapy are a must for an avid CrossFitter. Now I will be the first to say there are some real quacks out there when it comes to these professions but there are also some excellent practitioners at your service. We all have our favourites. Ask your coach who their’s is.

We also have “Specialty Programs” designed to address these issues. Both Tom’s Weakness 101 and Chesty/CJ’s More Than Mobility are excellent chances for proactivity in these matters.

Either way, look into this a little further. There are too many references on the intra ether net for me to list here.

Mucho Amore,

The House of Shepherd

Warm Up:
1000m Row (75%)

Tech:
Power Clean
H.S.C.
Push Jerk

Workout: (95/135lbs) 2 Minute Defense
Complete 5 rounds of
1 Power Clean
3 H.S.C.
2 Push Jerk
100m sprint (touch the pole up the alley & back)
After completing 5 rounds
Rest two minutes and repeat 5 more rounds for a total time – Score total time (including rest)

C to the F to the P!!

This new cast was just published.  Maybe the whole CrossFit thing is bad for us?

Laughter: Always the best medicine
HOS

Wednesday’s Workout:

Warm up:  4-6 dynamic lengths

Then

50 banded lateral walks (25/25 each side
40 marching glute bridges
90 secs accumulated in the hollow position

Skill Development: Handstand/handstand walking

WOD:  In 20 minutes complete as many as reps as possible of the following:

3 Box jumps 24/20
3 Wall balls 20/14
6 K-B-S (black/red)
6 Alt pistols
9 Box jumps 24/20
9 Wall balls 20/14
12 K-B-S
12 Alt pistols
15 Box jumps 24/20
15 Wall balls 20/14
(K-B-S/pistol)18, 21, 24 and so on..

BOOM!

CFP