Blog Archive

James Clear writes a great blog about the power of habit, and systems, to create change and maximize performance.

These articles stood out for me:

This Coach improved Every Tiny Thing by 1% and Here’s What Happened; there is power in small wins and slow gains.

Identity-Basesd Habits; which is neatly summed up by 1. Decide the type of person you want to be, and 2. Prove it to yourself with small wins.

Check them out.

Andy

Preparation:

A) Coaches Choice
B) 10/10 Single Arm Forearm Wall Slide w/ Retraction

Strength/Skill:

a1) Single Arm KB/DB Press 3×5-3-2
a2) Bird Dogs 3×10/10

• Start with weakest arm and complete 5 reps, switch arms and complete 5 reps, switch and complete 3, etc…
• Focus on scapular rotation and control through all repetitions
• No Overhead Substitute: Floor or Bench KB/DB Press

Conditioning:

Eliza

5 Rounds

9 Power Clean 135/95
9 Ring Dips (Ring Push Ups/Elevated Feet Push Ups)

Movement Penalty:

• Rings Dips with band = 10 Wallballs (accumulative)

Once again you, our cherished CFV/MadLab community has chosen three people whose character are obviously—even to me—and truly deserving of the Andy Nutts Dude Award.

The Dude Award is given to someone who exemplifies what Andy Nutts stood for:  He was a dude. Read last week’s post about what Andy’s character was all about here.

Having said that, it’s a great honour to win the Dude Award, and there are some people around here who probably won’t ever be in the running:

T-Bear: Sleepy time at 11 p.m, usually while still at the party or sometimes even at a restaurant.

Eunice: Doesn’t now how to inhale.

Dash: Too much like your Old Aunt Ruth. You can only call so many people a C@%t to their face, before you are disqualified.

Andy: Only gets laid once a generation.

Sheppy: Whiny, pouty bitch.

CJ: Too many kids/ Mumbling speech issues.

And when the votes were tallied, the three short-listed for the Dude Award this year are:

Audrey “Aud Squad” Patterson: Aud is one of the most accepting people I’ve ever met; she accepts my foibles, squabbles and various excitements with an open heart. She is always the first one to step up and cover another coach’s class, and she volunteers countless hours to LANYAR month after month. Whenever you see her with a client, she’s laughing her ass off with them. She can out drink and out bang anyone, and she leads her hockey league in penalty minutes, standing up for her teammates. She was kicked out of a game earlier this week. Possible suspension pending

Room for improvement: She needs to pick up the pace a bit and get shit done.

Dan “The Afghan” Fontaine: He’s generous to a fault. Even after five years, he’s still as keen as ever to be on every team he can, and he shows up to every meeting happy. He always wants to be the guy to carry the plate around the block for the team. And he’s one of the classiest men I know. Last year, when he was told he would be the alternate for our team at regionals, he took it in stride and embraced his new role. This year, he stepped up and got married after he got his girl knocked up. And when his brother-in-law died in a tragic accident, he turned around and organized a CrossFit fundraiser to honour him the very next weekend. Although he might look a little stale when you first meet him, he still knows how to party.

Room for improvement: Could still be a little more entertaining. Close talking and Enlarged pupils an issue.

Dan “Danger Puppy” McMeel – He was here was here for a short time (three months apprenticing under Andy in the morning), but he made a huge impression in this time. In this way, he exemplifies what Andy Nutts stood for: Make a Difference. In fact, he’s more like Andy Nutts than anyone we’ve had. Danger Puppy appealed to everyone – people on both ends of the spectrum (in other words, both Sackamoto and I dig the little guy). Normally morning apprentices don’t have social skills. But Danger Puppy engaged with the community and won everyone’s hearts at Trivia Night. When I went surfing with him, his 110lb surfing machine buddy caught 6 waves while I was still bumbling about for 20 minutes trying to get past the break. Danger Puppy stayed with me even after I told him to go on ahead.   I was embarrassed (get the fuck out of here) But he didn’t leave me and fought the impact zone with me till I made it out.  That takes some serious love of a fellow dude.  Tbear would have pushed me under to get through. As I write this, he’s back bartending in Tofino as he simultaneously tries get his CrossFit business going out of a garage.

Room for Improvement: He’s too cowardly to charge enough for his personal training services, and has had a serious dry spell this summer.

Votes can be cast here until Midnight Saturday: https://www.surveymonkey.com/s/FFSM9TW 

Dude Award will be handed out at 2 a.m.

~Patty

Friday

Preparation:

A) Coach Choice

B) 30 “3 Position” Band Good Mornings C) 30 Hollow Rocks

Strength/Skill:

a) 10 minutes to find heavy 3rep

b) 6 Minute EMOM (Subtract 40% from 3R)

2 Speed Deadlift

• Focus is on ROF (Rate-of-force) development
• Athletes should attempt to pull 2 fast singles
• These are NOT touch and go

Conditioning:

Nasty Ladies

3 Rounds

50 Air Squats
7 Bar Muscle Ups (False Grip Inverted Ring Rows)
20 Russian Swings

Saturday: NUTTS CUP 2014!

That’s right folks!  We are going to do a one day golf tournament on Saturday, September 13.  

The location and exact time are still in the works but the date is set.  

You will need a true handicap to play.  If you need help getting one we can help.  Format will be a two person scramble.  This will be a coed event.

Please contact Shep at [email protected] to initially reserve your spot asap. We want to get a good idea of how many people to cap this at.  Payment via PayPal when we get the details sorted will be your true reservation.  This should come next week.

It will be a great day.  I invite all those who love to swing the sticks and enjoy the culture of golf to come out and revel in this great event.

Cheers!

Sheppy

Thursday’s Workout:

Preparation:

A) Coach Choice

B) 2×10/10 Single Arm Band Press

Strength/Skill:

a) Split Jerk 5×3 (70-80%ish)

b) Front Squat 4×2

• Flawless = Crispy, clean, locked, money etc. No Failed Attempts.
• Twerking shoulders are a clear indicator of too heavy

Conditioning:

10 Minute Amrap

5 Handstand Push Ups
10 Goblet Lunges (53/35)

Movement Penalty:

• Dropped Kettlebells + HSPU’s with more than 2 Mats = 10 Wallballs (accumulative)

The following 2 workouts complete this year’s Nutts Cup. With the five data points collected on the first 4 events, the top 6 teams will qualify for the FINAL NUTTS HERO WORKOUT.  Again, these workouts are in no particular order.

Workout #3: 

Hang Clean – Deadlift Ladder

Teams will travel together. At each station, they will have 50 seconds for each man to successfully complete 1 Hang Clean (power or squats cleans are permitted) and the female to complete 2 consecutive deadlifts. 10 seconds to rotate to the next station. Weights will increase at each station. Exact weights to be announced on Saturday.

Workout #4: 

Decreasing Burpee-Row: Relay Style

(300 m row, 30 burpees, 250 m row, 25 burpees, 200 m row, 20 burpees)

The first athlete will row 300 meters and complete 30 burpees to plate. The second will row 250 meters and complete 25 burpees to plate. The final athlete will row 200 meters and complete 20 burpees to plate. Score is total time. Time cap is 10 minutes. If you do not complete within the time cap, you will be ranked based on the number of reps you completed.

Wednesday

Preparation:

A) Coach Choice

B) 15/15 Single Leg Glute Bridge

Strength/Skill:

a1) Barbell Glute Bridge 3×8+
a2) Inverted Ring Rows (221) 3×10

• Pin the ribcage down. Foot position should be placed where gluteals are felt most
• Increase weight with every set
• On final set, cut weight to 50% and burn it out
• On the rings: 2sec Eccentric, 2sec Concentric, 1sec Isometric

Conditioning:

With a partner, complete:

1500m Row
150 Double Unders
3 Minute Weighted Plank 45/25
1500m Row
150 Double Unders
3 Minute Weighted Plank 45/25

Here are your 28 teams, ranked in order, for the 2014 Nutts Cup. In order to determine rankings, I looked at every single person’s 2014 CrossFit Games Open scores, as well as asked around to the community for opinions. Heats will be determined based on these rankings. Top teams will be in the final heat of each event. I realize rankings always have the potential to offend, so I apologize to anyone who is ranked too low. Saturday will be your chance to prove yourself!

Nutts Cup 2014 Rankings:

1. Studeo55 #1: Joe Scali, Raffi Vaz, Katie Nadorozny

2. CFK Wolfpack: Fynn Mulligan, Jacqui Block-Glass, Connor Vale

3. Studeo55 #2: Jer Bears: Jeremy Edwards, Milan Stankovic, Jessica Edwards

4. Hybrid Athletics: Reilly McMorris, Kurt Baker, Aimee Wiebe

5. CrossFit Vancouver #1: Land Before Time: Dan Fontaine, Mike Dahlman, Amy Kermit Summers

6. CFNV: Alex Schaalo, Corey Auger, Matt Ciolfi

7. CrossFit Vancouver #2: The Breakfast Club: Baby Natalie Duronio, Ryan Fisher, Justin Vroom

8. CrossFit Vancouver #3: Two Fogies and a Ringer: Eunice, Dexter, Mike F

9. CFNV #2: Mandy Gill, Sean, Matt Stonkus

10. CanWest Maple Ridge: Chris Burshtynski, Casey Inglis, Amanda Sacai

11. Studeo55 #3: Hot Pockets: Jason Noel, Ryan Flannigan, Rhea Borkowitz Stewart

12. CrossFit Vancouver #4: Cam Mather, Meagan MgGuinness, Noah McCleod

13. CrossFit Vancouver #5: Swolemates: Woodchuck, Marco Citton, Darren S.

14. Overdrive: Tim Zherka, Chris Panadero, Vanessa Fung

15. Studeo55 #4: Katie Day, Bobby Danga, Theron White

16. Lat City: Philip Stranges, Sam Dewett, and Marie-Ève Gagné

17. CrossFit Abbotsford: Concetta D’Amato, Jeff Taylor, Matt Pye

18. CanWest Sheepdog: Josh Bowen, Cassie Adrienne, Scotty Bertrand

19. Rocky Point CrossFit:  Babes from the Burbs: Katrina Smith, Tom Smith, and Jon Kempton

20. CrossFit Vancouver #6: Richi P, Jenni P, James Tinkerbell Alexandrer

21. Rocky Point CrossFit: Swole Patrol: Mike Frydenlund, Kate Filipovic, Fernando Villasenor

22. Rocky Point: Snatch Addicts: Bonnie MacMillan, Jared Townsend, Jordan Haddad

23. Beauties and the Beast: Ross Webb, Kyle Frost-Gill, Sommer Fernandes

24. CrossFit Vancouver #7: Fernando, Kristen, Alex Alami

25. CrossFit Vancouver #8: Four KBs and a Snatch Brandon McCaig, Robert Beaupre, Jennine Stockall

26. PPCLI #1: Dirty Privates: Kristan Charlton, Eric McDermott, Jody Dobush

27. PPCLI #2: Mean Green Machine: Scott Wagner, Mike Shafer, Lindsay Farlow

28. EZ Warriors: Elaina Easy E, Josh, Rico

And now, two of this weekend’s events (not necessarily the first two) are:

EVENT 1:

Grace – 30 Thrusters – Isabel

One team member will do Grace – 30 Clean and Jerks (135/95 lb.). Once complete, the next teammate will do 30 thrusters (135/95 lb.). Once complete, the final  teammate will complete Isabel – 30 snatch (135/95 lb.). One person per movement. Score is total time. Time cap is 15 minutes. If you do not complete the workout before the time cap, you will be ranked based on the number of reps you completed.

Event 2: This is worth 2 data points:

A). 15 rope climbs (15′) for time

Teams can break this up as they like, but each team member must complete at least 3 rope climbs. Time cap is 3 minutes.

1 minute rest and then immediately into part B).

B). 4 Rounds of:

21 KB swings (2 pood/1.5 pood)

15 Pistols

9 Ring Muscle-ups

One person working at a time, break it up as your like, teams will complete 4 rounds of 21 KB swings, 15 pistols, 9 muscle-ups. Score is total time. Time cap is 9 minutes. If you do not complete the workout before the time cap, you will be ranked based on the number of reps you completed.

TUESDAY’s LESSON PLAN

Preparation:

A) Coach Choice

B) B) 10/10 Single Arm Forearm Wall Slide w/ Retraction

Strength/Skill:

a1) KB/DB Windmills (Ext/Rot Bias) 3×5/5
a2) Alternating Dead Bugs 3×10/10

• Windmills: Focus on holding an externally rotated shoulder, lead with the hips back
• Dead Bugs: Do not allow spine to extend, exhale long and hard to find length

b) Ramp up Power Snatch

Conditioning:

The Shaman

4 Rounds

3 Minute Amrap
3 Snatch 115/80
6 Lateral Burpees

1 Minute Rest Between Amraps

Movement Penalty:

• Missed Snatches = 10 Wallballs (accumulative)

If you’re competing or judging at Nutts Cup THIS Saturday, take a quick look at this video of Nutts Cup 2014 movements and standards. Comedy has never been Tom’s strength so bear with him. It’s just a few minutes out of your life so you and your teammates don’t need to ask 500 questions on Saturday morning.

Exact workouts will be rolled out one-by-one as this week unfolds, as will the dude award nominees.

Preparation:

A) Coach Choice

B) 15/15 Fire Hydrant Drill

Strength/Skill:

A) Box Squat 3×3

*Set boxes/stack plates to 1 inch below parallel squat depth. Vertical shins, wide stance, stiff brace, and explosive off the box.

B) Strength Circuit 4 Rounds

10/10 Offset Racked Split Squats
10 Back Extensions
20/20’s Side Plank

*Increase weight or range-of-motion with every set. Rest 90sec-2min between sets.

Team Name: Two Foggies and a Ringer

Team Members: Mike F., Dexter, Eunice

Nutts Cup Rank: 8th  

Strengths: This team fits together like a puzzle: Endurance, Gymnastics, Strength. Dexter’s got the best lungs in the city, while Mike is an ex-gymnast and is all about the bodyweight movements. And Eunice is relatively strong for a female.

Weaknesses: The bar might fly out of Dexter’s hands; after three years of CrossFit, he still doesn’t put his thumbs over the bar (let alone attempt the hook grip), and there’s a solid chance Mike will throw up after the first workout. As for Eunice, she has had a drink every single night since the CrossFit Games. Yesterday she showed up to workout and promptly left the gym saying, “I just can’t do it today,” so if she says that on Nutts Cup day, this team is in trouble.

Friday

Preparation:

A) Coach Choice

B) 30 “3 Position” Band Good Mornings

C) 30 Hollow Rocks

Strength/Skill:

a) 10 minutes to find heavy 5rep

b) 6 Minute EMOM (Subtract 35% from 5R)

2 Speed Deadlift

• Focus is on ROF (Rate-of-force) development
• Athletes should attempt to pull 2 fast singles
• These are NOT touch and go

Conditioning:

1 Round

In any combination, complete:

30 Handstand Push Ups
30 Bar Muscle Ups (False Grip Inverted Ring Rows)

Every time you break:
200m Run

Saturday

Preparation:

Coach Choice

Conditioning:

20 Minutes, with a partner:
One Arm Farmer Carry 55/35

Partners will trade off, up and down the alley.
Rest 5 Minutes

8 Minute Tabata Trade-off:
Wallballs 20/12

From there we’ll make a shortlist, and you will vote at the Nutts Cup After Party on August 16th. 

Thursday

Preparation:

A) Coach Choice
B) 2×10/10 Single Arm Band Press

Strength/Skill:

a) Flawless Snatch 2×5 (75%)

b) Heaving Snatch Balance 4×3

• Flawless = Crispy, clean, locked, money etc. No Failed Attempts.
• Twerking shoulders are a clear indicator of too heavy

Conditioning:

10 Minute Amrap

5/5 Pistols
25 Double Unders

• Pistol scaling is Unweighted Bulgarian Split Squats
• Double Under scaling is 30sec of attempts or singles

Movement Penalty:

• Pistols done on toes or lifting shoes = 10 Wallballs (accumulative)

Team Name: The Breakfast Club

Team Members: Natalie ‘Baby Nat’ Duronio, Ryan ‘Goose Willis’ Fisher, Justin Vroom

Nutts Cup Rank: 7th

Team Strengths: Baby Nat, who was on CrossFit Vancouver’s regional team this year, is one of the most talented athletes not only at CrossFit Vancouver but in the region. Watch for her to be a force next year. She’s on a new training regime, she’s young (22 years old) with plenty of room to grow, but her athleticism is unmatched. Goose Willis also has regionals experience and is looking intimidatingly strong these days. Combine this with the fact that Justin Vroom was recently voted ‘Sexiest Man at CrossFit Vancouver,’ and this team is sure to be top 7 at the VERY least.

Weaknesses: Goose Willis might forget how to power clean like he did at Regionals this spring. (Love ya Goose).

Goose Willis (left), Baby Nat (far right), and a teeny tiny Justin Vroom in the middle

Preparation:

A) Coach Choice
B) 15/15 Single Leg Glute Bridges

Strength/Skill:

a1) Barbell Glute Bridge 4×8+
a2) False Grip Inverted Ring Rows (221) 4×10

• Pin the ribcage down. Foot position should be placed where gluteals are felt most
• Increase weight with every set
• On final set, cut weight to 50% and burn it out
• On the rings: 2sec Eccentric, 2sec Concentric, 1sec Isometric

Conditioning:

20 Minute Amrap
With a partner, trading off rounds:

400m Plate Run 45/25

• Avoid dropping plates
• Consider wearing a closed back shirt, if you carry the plate on your back

Nothing could be more fitting; a summer experience brought to you, by yours truly. This month commemorates 2 of the most defining moments in MadLab history: the birth of Chesty; more importantly, Andrew Nuttall and the coveted Nutts Cup. I look forward to seeing all of you volunteer your time August 16th; it’s an amazing event, great showing of athletes, and packs a variety of uncanny good times.

And now for a methodical break down of August Heat:

Preparation
Coaches will have free control in achieving optimal operating temperature; however, loose athletes should focus on stability (get tight), and tight athlete should focus on mobilizing (restore range). The only thing firmly in place will be suggested must-do-mobility drills.

Strength/Skill
There will be no shadows, ghosts, or mysteries. Expect to come in week after week knowing what you’re doing. Progress is made through mechanics and consistency; you will have 4 weeks exposure to just that. Gains are not only made with increased loads; consider increasing functional range-of-motion, before,  just chucking some more weight on.

Conditioning
This is where you will find variance; however, only in movement and composition. You will notice similar combinations and experiences, of the days of old. Partner workouts will aid in training your recovery and staying fresh throughout the week. Enjoy the pain, but keep in mind, progress is made and sustained through quality; cut all barbell and gymnastic sets 2-3 reps from failure.

Movement Penalties
There is a tendency to butcher movements for the sake of the leaderboard. In an effort to control movement quality, coaches will liberally hand out penalties (WallBalls) that must be completed at the end of the workout. 10 Wallballs will continue to accumulate until the athlete understands the regression or control needed. The number of penalties accumulated will reflect your score as well: Penalty reps will be subtracted from Amraps; time will be added in penalty reps.

Monday
Box Squats & Strength Circuits

Tuesday
Unilateral Overhead Pressing/Stabilization & Classic Crushing Couplets

Wednesday
Barbell Glute Bridges & Loaded/Unloaded Endurance

Thursday
Olympic Development & Quick Accessary Hits

Friday
Speed Deadlifting & Taxing Triplets

Saturday
Male/Female Bonding & The Grip of Death

Tips and Tricks:

1. You’re gluteals will get functionally plumper.
2. High skill movements will be scaled (Exception: persons attempting to look cool).
3. Quality is integrity.

Remember to mark dates and volunteer,

Chesty

Tuesday Program: 

Preparation:

A) Coaches Choice
B) 15 Forearm Wall Slide w/ Elevation & Retraction

Strength/Skill:

a1) Single Arm KB/DB Press 3×5-3-2
a2) Bird Dogs 3×10/10

• Start with weakest arm and complete 5 reps, switch arms and complete 5 reps, switch and complete 3, etc…
• Focus on scapular flow and control through all repetitions
• No-Overhead? Substitute: Floor or Bench KB/DB Press

b) Ramp up Hang Power Clean

Conditioning:

7 Rounds

15’sec Hang Power Clean 135/95
45’sec Rest
15’sec Burpees
45’sec Rest

Movement Penalty

• Not landing with flat feet on burpee = 10 Wallballs (accumulative)