Blog Archive

Do you Stretch? I get it people are busy they want to come in get the workout done and be on their way, but one thing I notice and I am guilty of it just as much as the next guy is stretching after a hard workout doesn’t happen. Ever felt like you can’t move the next day after being at the gym? Well it just might be due to lack of stretching. After class setting aside 10 minutes for stretching, or foam rolling is ideal, but sometimes things get in the way and we’re not all living the gym life. So I included a video that has some super helpful stretches that feel good and won’t take you long to cycle through.

 TBear Reminder- Whole Life Challenge Kickoff – Friday 6pm or Sat 9am sharp.

If you haven’t heard already many of us and your coaches will be playing a really fun online health & wellness game called the Whole Life Challenge coming up this Saturday for 55 remarkable days.

I’d love for you to join us (sign-up) and be on our Madlab School of Fitness Team. The WLC is a challenge to see how much of an impact you can have on you body, fitness and lifestyle habits over 8 weeks.

I’m really excited for it! And I think you’d love it too. And by the way – by doing it together, we’d both get better results, stay motivated, and have much more fun!

So get on it, the game starts September 13th so you should register right away to get ready. If you have any questions let me know. There’s also a ton of info on their website (www.wholelifechallenge.com).  

To watch the videos again: https://www.wholelifechallenge.com/what-is-it/

We are also offering the traditional skin fold pinching at $40, for those of you looking to see which zones you can burn away best.

Finally the Workout you’ll be doing pre and post challenge will be:

AMRAP in 12 min of:

800m Run (buy-in)
40 Push-ups
50 Sit-ups
60 Squats
then as many burpees as you can get until the 12 minute cap.

Your score is the total number of reps including pushup, situps, squats and burpees.

CLICK HERE TO SIGN UP NOW! 

- TBear

Friday

W/U: 6 mins

10 floor angels

6 fore arm wall slides

10 T-spine bridge

Skill: Push jerk go heavy

1,1,1,1,1

WoD: Zoe

30 muscle up

Saturday

W/U:     Coaches Choice

Tech:     Review Movements

WOD:    Partner WOD.  One person works at a time; run together.

Complete 3 rounds of:

60 Wall Balls

30 K-B-S

800m Run

-CFP

Many of you have probably seen me on occasion, or not at all. I spend most my time in the morning and then come back for late afternoon. I am Emily’s newest apprentice.  I was given the opportunity this week to come up with material to post. I figured I would use that time to let you guys  get to know me – the newest apprentice – a little better and give you my introduction to CrossFit and how I came to CrossFit Vancouver.

Lets start from the very beginning: 6 years ago while living in Victoria, a few of my friends always talked about this CrossFit sport, but I never took it seriously and never actually looked into it. I kind of just brushed it off. I had other interests at the time, mostly involving muay thai and jiu jitsu. My wife and I then moved to Parksville and I was rear-ended, injuring my hip (not my fault) five days before my wedding. I then spent the next two and a  half years going from physio office, to rehabilitation centre, to chiropractors, and appointments with surgeons.

I didn’t end up getting hip surgery, thankfully because they were not sure if they could find the problem and tendency for this type of injury to heal on its own. In that time, I also came to the realization I wasn’t going to become an RCMP officer, and believed I would never be 100% better. I tried finding a hobby, something to distract myself with and get me out of the house. I took up archery and still love it to this day.

By the end of 2012,  I was getting fed up with how bad my leg hurt and feeling like I was going nowhere with physiotherapy. Doing little movements with bands for hours only gets you so far. I wasn’t getting better. I was almost on the verge of having to use a cane. At this time, my wife had started a fitness class called CrossFit and it looked fun, exciting, and NEW. So I decided a couple of months later, I was going to take my own health into my  hands. I thank the physios I worked with for making me do hours of wall squats to a ball. If I didn’t do that, I can’t imagine what my first full-depth unassisted back squat would have looked like.

I remember my very first workout was at CrossFit Zone, with Lucas Parker as coach. He made us do a 500-meter row, 40 air squats, 30 sit-ups, 20 push-ups and 10 pull-ups. I didn’t even make it through the squats before running off to the bathroom. But that didn’t deter me. I came back out and wasn’t about to give up on my first day. I finished off the squats and began on the sit-ups. About 10 sit-ups in,  I realized I wasn’t feeling so hot and had to excuse myself one more time. I came back out, held my head high and finished off the rest of the workout. Needless to say, I have improved my cardio since.

After that workout, I couldn’t get enough. I enjoyed every day there. The pain in my hip did present some limitations at first.  Squatting, running, rowing, box jumps, and deadlifts all caused pain in my hip, so I was cautious at first.  After a month I noticed some strength in my leg again, and after two months my hip was feeling fine. No longer was there discomfort as long as I stuck to solid movements with the best technique I had.

My wife and I spent the next year at CrossFit Zone, and this set me on the path of knowing what I wanted. I invested time into becoming a personal trainer and spent a few months realizing that what I had been taught barely scratched the surface of the knowledge I needed  to teach people how to move properly. My wife came across MadLab and mentioned it to me.  I looked at it and said, “That’s what I need,” and a few months later we packed up our stuff and moved to Vancouver.

Thursday

W/U:   a).  Complete 3 rounds of: 20 glute bridge,  12 scapula push-up, 7/7 bowler squats,  10 t-spine bridge, goblet squat hold

b). Empty bar HSC work

TECH:    Hang Squat Clean (3 x 5)

WOD:    7 min AMRAP:

5 H-S-C (65/95 lb)

7 Box Jump (24/ 30”)

-CFP

Here is an interesting video about your slow and fast twitch muscles.  The information is very general but you can get an idea of what they are getting at.

So in CrossFit we want you to be good at everything.  Lon Kilgore wrote on article named “Removing Interference” for the CrossFit Journal back in 2007.  Read it here.  I’ve always enjoyed his writing.

There is a narrative out there that you cannot make gains in strength and endurance at the same time.  Obviously it is not true.  There are two theories of this:  Acute and Chronic.  Chronic is currently the widely accepted theory.  I will not outline them here in hope you actually read this article.  

Anyways, Kilgore discusses “The Continuum of Adaptation Persistence” in his article (taken from “Practical Programming for Strength Training”).  It works like this:

Hypertrophy > Strength > Muscular Endurance > Power > Technique > Cardiovascular Endurance

“Cardiovascular endurance is the least persistent; hypertrophy the most persistent. Significant loss of VO2 max (cardiovascular endurance) can occur in a number of days whereas the significant decay of added muscle mass (hypertrophy) may take many weeks or months upon cessation of training”

Fascinating.  Is this why you can takes a week off and then PR your back squat?  Probably that and the rest.  Regardless, I think Kilgore sums CrossFit up perfectly below:

CrossFit represents an intended adaptation to a wide spectrum of physiologic stressors, adaptations relevant to the broad fitness required for demanding occupational effort and diverse recreational activity. While some interference does occur with this model of training, it is significantly less than with simultaneous or sequential aerobic and strength training. CrossFit training’s organization and approach makes “specific” training for “general” fitness possible.

Friday’s Workout:

Prep: 9 mins of a)

10/10 single arm press

12 bird dogs

30 secs goblet squat

b) 400m farmer walk

Tech: Heavy squat clean thruster (3×3)

Workout: Quarter Gone Bad

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds

Saturday’s Workout:

Warm: for aprox 7 mins

10 banded pull through

20 mountain climbers

10 t-spine bridge

Skill: Deadlift of sumo deadlift

5,5,5 0r 5,3,1

Workout: Diannie

Deadlift 21-15-9  at 225/135lbs

Double under 50-30-10 between deadlift rounds

So…

21 Deadlifts
50 DU
15 Deadlift
30 DU

And so on

PAMMER!

Ever wonder why?  I bet Andy Sack does.

I found this video on a website named iflscience.com (I f#$%ing love science).  Good stuff.

The video is actually from a brand named V Sauce and performed by the founder Michael Stevens.

Is it because it reduces cholesterol in the blood? Don’t think that was ever my motivation to kiss someone.

Well as the video points out, Evolutionary psychologists think that we developed kissing from mouth feeding.  That’s right – Like birds.  “Not so long ago” mothers would feed their children by chewing their food for them and then putting it in the baby’s mouth via their own.

Ew.

Makes sense though. Carrot baby food looks like… well chewed carrots.

It is also thought that saliva carries many genetic markers that could tell us if we have found a good match for mating.  Ok this makes sense.  Surely a kiss is required before mating no? The mucous membranes in your mouth are permeable to hormones so you can “taste test” a potential match.

The author goes off on a tangent about human beings and their need for love and affection. Interesting stuff and adds to the discussion but no real answers there.

Give it a watch!

House of Shepherd

Thursday’s Workout:

Prep : 10 minuets of

10 Hand cuff press

10 floor angels

10 scap pushup

Skill development: Alt 3 x between 1 & 2

A1 max L-sit x3

A2 skin the cat x3 through & back =1

Workout: Complete 3 rounds for time of

50 abmat situps

30 box jumps 20/24″

400m run

House of Pammer

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