Blog Archive

Hey All. 

Please note that the school will only have a 10am and 5pm class on Monday February 9th. Dan will be running these classes and the workout is in Honour of Dans brother in Law Wes

Don’t forget about the Town Hall Meeting next week, here is a link to a survey that we kindly ask you to fill out. 

https://www.surveymonkey.com/s/D7S6NQH

Here is a snap shot of my crazy family! I hope you get to spend some time with yours! 

Dash

Saturday

Warm-up: 10 minutes

3-minute Hip Stretch
3-5 minutes ankle stretch
10/10 Sit Cross-legged and reach
10 Shoulder Dislocates
20 Pull-Aparts
10 push-ups
2 lengths samson lunge

Skill/Accessory: 11 minutes

EMOM x 5 minutes: 30 seconds hollow rocks

1 minute rest

EMOM x 5 minutes: 30 seconds Russian Twists

Conditioning: 25 minute time cap

5 rounds each with a partner. Trading off rounds:

200 meter run
20 Overhead Lunges (45/25 lb. plate)

Finisher: If you’re doing the Open, log 30-50 Chest to Bar Pull-ups! You know they’re going to show up!

Before we talk about New Year’s resolutions (that’s tomorrow), let’s recount 2014. What was your highlight? Most memorable moment? Biggest accomplishment? What are you most proud of?

For me, I FINALLY achieved my goal of qualifying and competing at the CrossFit Games – definitely my highlight!

Below: Ken being ok with being on the longevity path to a muscle-up. Ken, there’s a lot of man to get through the rings, but stick with it, enjoy the ride, and you will get there!

New Years Last Stand

Coaches Choice Preparation

“2014 Farewell”

3 Rounds (with a partner)
20 Walking lunges
14 Clean & Jerk (135/95)
20 KB Swings (53/35)
14 Toes to Rings
(Each partner must finish their reps of a movement before the 2nd partner can begin that movement. To advance to the next movement partners must complete all reps of the current movement.)

Immediately after – CASH-OUT: 2014m Row
Total is split between partners)
Include CASH-OUT in total time

If you’ve been with us for a while, there’s a good chance you read Mastery when you first arrived. We used to hand it out to all our clients, and somewhere along the way we broke from this tradition (although Patty’s always pushing us to re-instate it).

I’ve been feeling like I’ve been on a plateau lately so I pulled it out and re-read it. And boy did it resonate with me.

I’d like to share this blog I wrote about the plateau. If you feel like you’re not improving as fast as you’d like, read it, and then read Mastery.

Enjoy the plateau!

Tuesday Lesson Plan

Preparation: 10 minutes

Coaches Choice

Strength: 20 minutes

A) Weighted Power Box Jumps

B) Backsquats 5×2

*Show up and crush em.
*Be explosive. No slows.

Conditioning:

RETEST!

C) “Bodysquat Sprint”

30 Bodyweight Backsquats
1000m Row

D) Max Effort Pull Ups

Although it’s not always about the end goal – the process is to be savoured, as well – we had a handful of people get their first muscle-ups in our “All I Want for Christmas is a Muscle-Up program.” Walter was one. Here’s his second muscle-up. Congrats, Walter!

Monday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Xiaopeng Forward 3×5/5

Strength: 15 minutes

Shoulder Press 1RM

*Leaderboard!

Conditioning:

21-15-9
Shoulder to Overhead 135/95
Twisting Ball Slams 20/12

Come on in today and atone for all the fun you have had the last few days.

If you haven’t been celebrating then come on in and lay a beat down on Barbara.

Saturday Lesson Plan

Coaches Choice Prep

“Barbara”

5 Rounds

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

*Rest 3 minutes between rounds
*Badasses rest no minutes.

We all came to CrossFit and functional fitness in different ways. We all carry our experience of the sport out there in the world however we carry it.

This is College Humour’s version of poking fun at “CrossFit is a Cult”. Surely people from the outside can see it this way when real keeners are doing burpees in the lunch room. I think it is important to laugh at yourself sometimes and not take yourself too seriously.

Personally I have not seen much of this kind of behaviour around our community in the last 8 years and change… But the random barfing is hilarious.

Wishing you and yours a very Happy Holiday!!

House of Shepherd

Tuesday Lesson Plan

Preparation: 15 minutes

A) Coaches Choice

B) Pre-Clean Complex

15 Muscle Cleans
15 Tall Cleans
15 Hang Cleans
15 Front Squats

Strength: 15 minutes

Hang Clean

Conditioning: 15 minutes

“Double Hang Hits”

2 Rounds
12 Hang Power Cleans
6 Burpees
1 Rope Climb

2 Rounds
12 Hang Squat Cleans
6 Ball Slams
1 Rope Climb

Its the age old question…

What do you want for Christmas?

Well we asked and here is what we got…

Mucho Appreciato to Chester for helping Old Man Techniphobe Sheppy out with this video editing. Couldn’t of done it without ya dude. I won’t forget it come Oscar time.

Merry Merry!!!

Shep Shep

Monday Lesson Plan

A) Preparation: 10 minutes Coaches Choice

B) Dowel Hinges 1×30

C) Strength: 15 minutes

15 minutes to find Heavy Deadlift double

D) Conditioning:

“Double D’s”

5.4.3.2.1. Deadlifts @ 80% of established double
50.40.30.20.10. Double Unders

*Cycle between both movements: 5/50, 4/40, 3/30 etc…
*Substitute double unders: 3x singles, 2x high knees. No double under attempts.

Chest Chest

So – We have this list to reference.  Using glycemic load (GL) rather that glycemic index (GI) gives us a valuable comparison of better food choices for meals. Glycemic Indexes are misleading because they produced the food numbers based on 50grams of available carbohydrate for absorption into the bloodstream.  Where this goes wrong, it doesn’t account for portion size – take carrots for example.  They have a GI of 68, high for a vegetable.  But do you realize how many carrots you’d have to eat to get 50g of available carbohydrate?  Carrots are full of indigestible fibre, which is a carb, but doesn’t get absorbed into your bloodstream.  You would have to eat 1-1/2 pounds of carrots to get to 50grams.  No chance that Tom or Chesty could do that.  But take whole wheat pasta – GI of 53. Which is lower and sounds better than carrots – but is not. It only takes a cup and a half of cooked pasta to get to 50g of available carbohydrate. And everybody above 10 eats more than a cup and a half.

So glycemic index won’t be a good guide to how foods will affect your blood sugar and insulin overall.

To put it straight to you.  Start avoiding or limiting the high glycemic load foods.  Which if you didn’t notice above, are grain products, potatoes, rice and soft drinks(including fruit juices).  Simplifying further, the culprits are starchy solids and sugary liquids.

Much more can and will be said on this topic of how blood sugar shoots up, then insulin has to come and save the day for awhile. Just know chronic and continuous surges lead you to a pre-diabetic state quite quickly.  Keep your amount of insulin in check with lower GL foods and consume good fats and protein during meals which will also lower your overall glycemic load to your system and most certainly lean you up. 

Cheers to next week and share that cookie with a meatball dipped in guacamole!  Tbear

Friday Lesson Plan

Preparation: 10 minutes

Coaches Choice

Strength: 25 minutes

A) Weighted Box Jumps 5×2

B1) Backsquat 5×2

B2) Broad Jumps 4×4

*After first 4 sets of squats, perform 4 leaping broad jumps.
*Coaches use crash mats.

Conditioning: 15 minutes

“Penalty Karen”

150 WallBalls

*!5 Hollow Rocks every time you break.

Saturday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Xiaopeng Forward 3×5/5

Strength: 20 minutes

Shoulder Press 6×3

Conditioning:

“Hand Models Need Not Apply”

5 Rounds

Max Effort Muscle Ups
40m Farmer Carry AHAP

*Perform max effort MU’s and immediately grab a pair of heavy-ass dumbbells and carry.
*Substitute Strict Pull Ups for MU.
*Rest as needed.