Blog Archive

If you had a chance to see East Van’s got talent this past weekend you would have caught a glimpse of the Dancing Kitties performing excerpts from their version of the Nutcracker.

If you are interested in seeing the entire show, they are performing Friday December 13th at 8:00pm  at the Norman Rothstein Theatre in the Jewish Community Centre. Check out the details below and I hope to see you there!

The Sunday afternoon show is already sold out, so let me (Twinkle Toes) know if you would like tickets for the Friday show!

Monday’s Lesson Plan

Pre-Warm-up: Coaches will lead you through a dynamic warm-up

Warm-up: Tabata Russian Twists (use a gray or red KB)

Skill: Front Rack Lunge (5 x 12 AHAP)

AHAP = As Heavy as Possible

12 = 6/6 on each leg

Workout: 2013 Taranis Titan Challenge Workout #2:

20-15-10-5

Toes to bar
Hand Release Push-ups
Burpees
Box Jumps (24/20″)

Steve Howell won this workout in a smoking fast time of 7:49.

*Time Cap: 15 minutes

BIG FESTIVE CHRISTMASSY DAY THIS SATURDAY:

In light of Saturday’s 12 Days of Christmas workout, here’s Kermit’s Favourite Video:

SATURDAY:

1). 10 am until 1 pm Gingerbread House Making for you and your kids. Entry is by donation. Money goes to prize money for the evening’s Talent Show.

2). Wine and Cheese doors open at 7 pm.

3). Bring a friend and get your first glass of wine free!

4). Theme is Christmas Formal, so wear a dress. Or a tie. Or a Christmas sweater.

5). Silent Auction, which is now open and up on the bulletin board at the school, closes at 1 am.

6). East Van’s Got Talent starts at 9:30 pm.

Friday Lesson Plan

Warm-up (15 minutes): Coaches lead the class in some hip, shoulder, t-spine mobility

Workout Prep (5 minutes): Snatch Dowel Warm-up and go over the Snatch Pull

Strength (15 minutes): Snatch Pull – 5 x 5

Read Greg Everett’s blog about snatch pulls

**At the very end of this put-you-to-sleep, but informative snatch pull video, he does one at full speed. So skip to the last 10 seconds if you just want to see the movement.

Workout: 2011 Open Workout 11.1

10 minute AMRAP

30 Double Unders (Or one minute of attempts)
15 Power Snatch (75/55 lbs)

Saturday Lesson Plan

Warm-up: Set-up your stations and do 3-5 reps of each station

Workout: 12 Days of Christmas!

1 Burpee
2 Turkish getups (20lbs/35lbs)
3 Cleans (85 lbs/135 lbs)
4 Box Jumps (20”)
5 Push-ups
6 Air squats
7 Sit-ups
8 Wallballs (12lbs/20lbs)
9 Double unders
10 KB swings (red/black)
11 Pull-ups
12 Mountain climbers

**There’s always confusion about how this workout works. It’s just like the song. You do 1 burpee, and then 2 turkish get-ups and 1 burpee, and then 3 cleans, 2 turkish get-ups and 1 burpee. Then 4 push ups, 3 cleans, 2…You get the point.

See you Saturday!!

Eunice and Kermit

Nearly two years later, the guilt still gets to me.

I still remember how his face changed from hope to total deflation.

The year was 2012.

The day – Valentine’s Day.

We were auctioning off bachelors and bachelorettes. Along with the twins Greasy Creepy imported from the US and Meagan ‘Mini Pussy,’ who was later purchased for $360 that night, we had a solid line-up of male contestants.

Scott Craig was one of them.

He was a late addition to the line-up. That Saturday morning, I approached him expecting he’d say he wasn’t interested, as he always seemed so shy and quiet. But when I asked him to partake in the auction, he was like a small child racing for his stocking on Christmas morning. It occurred to me at that moment that I really didn’t know Scott at all.

But that night, as the auction went on, Patty made the call to ‘Stop while we were ahead.’ We made more money than we expected we would, and we were anticipating people might get bored soon (and run out of money), so we called it off, with poor Scott Craig still waiting in the corner for some eligible woman to purchase him for a date.

In a lot of ways, this has been Scott Craig’s fate at CrossFit Vancouver – “Lost in the Shuffle.” And the thing is, I’m not sure why. Nobody is.

He’s a very attractive, mild-mannered, fit, successful, more than eligible bachelor.

Well ladies, this man won’t be lost in the shuffle anymore!

Scott Craig, who has also dabbled in stand-up comedy, is going to make you laugh as he MCs the TALENT SHOW THIS SATURDAY!!

THE DETAILS: Wine and Cheese/Silent Auction/Talent Show

-Doors open at 7 pm
-Wine and Cheese (Kane Morgan – our Wine Sommelier – will be one hand to educate you about the different wines)
-Talent Show – 9:30 pm
-Silent Auction (closes at midnight)

Tuesday’s Lesson Plan: SNATCH TECH DAY – Start light this week. The idea is to progress as the month goes on. NO PRESS-OUTS. PERIOD!

**Coaches, make sure you stick to the time limits for each Part of this hour. There’s a lot to get through in the hour! Set a clock.

Part 1: WARM-UP: 10 minutes

With a dowel or an empty bar, coaches will put you through a snatch warm-up, going through the components of the day:

a). Dowel Dislocates x 10
b). Overhead Squat x 10
c). Pressing Snatch Balance x 10
d). Heaving Snatch Balance x 10
e). Snatch Deadlift x 10 (focus on proper body position here)
f). 3-Position Snatch x 5

Part 2: SNATCH BALANCE (Heaving) – 15 minutes

5 sets of 3

Part 3: 3-POSITION SQUAT SNATCH (Squat Snatch-Hang Squat Snatch-High Hang Squat Snatch. You must complete all three lifts before putting the bar down.) – See video for details – 15 minutes

Warm up the 3-position snatch for 5 minutes and then hit the 7-minute EMOM

7 minute EMOM – 3-position Squat Snatch (Every minute on the minute, you will do one Squat Snatch, followed by a Hang Squat Snatch, followed by a High Hang Squat Snatch).

3-Position Snatch VIDEO

Part 4: SNATCH DEADLIFT – 10 minutes

5 sets of 5

OPTIONAL FINISHER: **If you’re a glutton for punishment and only come twice a week and want a heartrate hit, on your own HIT 75 Wall Balls! Can you do it unbroken?

Getting the Most From Your Madlab School of Fitness Experience

When you walk through our doors, the best case scenario is that you become more fit than you’ve ever been in your life, you become engaged in the greater community, partake in social functions, and remain with us for life.

As we always say, our goal is to help you make your life better, and making your life better involves a balance between performance, health, and longevity.

We’ve learned a lot over the years about the best ways of accomplishing this. We’ve been around for a long time. As many of you know, we were the first CrossFit affiliate in Canada and one of the first in the world. And three years ago, we became the first registered School of Fitness.

In the past couple years, we have been working with 50 plus affiliates from around North American and Europe, gathering data, ultimately finding out answers about what works and what doesn’t work, and discovering trends that span across time zones and demographics.

Here is one major trend we’ve noticed over and over again:

A person comes to us with fitness goals. He signs up for personal training and makes quick gains. He graduates to classes and starts coming two, three, or four days a week, all the while his fitness gains continue quickly.

His fitness, his career, his relationship, his confidence – HIS LIFE – improves. Overall, he becomes almost addicted to the workouts, addicted to the post-workout high he feels.

Two or three more years go by and the novelty – the initial excitement – starts to fade ever so slightly.

We’ve learned that this is because group classes are designed to capture a wide audience. Workouts can be scaled to meet anyone’s level, and they’re often programmed in a way to give the majority of students what they want most – a metabolic hit. The truth is, metabolic conditioning is great for business, which is why so many CrossFit affiliates are based on met con workouts.

But after four or five years of doing group classes, some people just don’t want to do Fran or Helen one more time. And physically they start to plateau. They just need some small changes in their routine.

Conrad Might be an Anomale

We used to try to fight against this feeling. We would keep encouraging everyone to come 4 days a week, hitting group classes week after week.

We realize now that the ideal fitness facility isn’t necessarily 5 group classes a week, especially when you’re doing high intensity training. For the first year – maybe even two years – this is do-able, but ultimately fighting this is like fighting human nature.

THIS is the concept behind our Specialty Programs.

Many of you might not even be aware that other programs exist outside of the regular group classes that are not included in your base monthly membership.

We offer a number of different outlets for everyone, especially for people who have been around for a while. Some are seasonal, other are ongoing.

We’re starting to realize that the ideal fitness facility involves going to two or three classes per week with some more less intense, specific strength/weakness/skill work on the side.

So if you’re one of those people who likes to come five or six days a week, we suggest you add a specialty program to your regular group classes – for the sake of your performance, your longevity and your healthy and happiness!

Here are some options if you’re looking to ADD something to your base class membership:

East Van Barbell Club:

You might have noticed this group. They meet on Tuesday nights and Saturday mornings. These people are into getting STRONG. They’ve been around for a year now, and one of our members – Candice – is competing at her first power lifting competition this weekend.

EVBBC is a perfect example of helping those who have been here for five years. Rosita ‘Mamacita’ is one of our long-time members. After attending regular group classes diligently for five years, she lost motivation and took a hiatus from classes. Then she was introduced to EVBBC, and today her outlook of fitness is new and fresh again!

If you’re interested in EVBBC, Ben just opened a few new spots. Contact him at [email protected]

Weakness 101:

Coming this January!

This program will meet twice a week for 3 months. You’ll have the opportunity to sign-up for either a morning or evening time slot.

The idea is for you to pick a weakness – a specific skill – where you struggle. From there, Tom will meet with you for a preliminary consultation and will give you an individual weakness program.

This is ideal for people who want to get a specific skill like a pull-up, a muscle-up, or improve their snatch and they don’t feel like they get enough time to do that during the regular group classes.

If you’re interested in Weakness 101, e-mail Tom at: [email protected]

High Performance Center:

The High Performance Center is for athletes who are looking to compete take their fitness to the next level and in the sport of CrossFit, be at a local or world-class level. The High Performance Center meets twice a week and will resume for the 2014 season on November 18th.

This year’s High Performance Center will be different from last year’s. Stay tuned for an announcement TOMORROW.

One-on-One Training

The option to do extra one-on-one training with your coach is always available.

Jennine is currently my prized pupil. She came to me with a goal. She wants to be good enough to get to Nutts Cup next summer, so she’s doing extra training outside of classes to work on her speed, strength and gymnastics.

Contact your personal coach if you want extra one-on-one training.

Paleo Challenge

Paleo Challenges are held twice a year and are for people wanting to learn about nutrition, as well as make diet and body composition changes. The fall Paleo Challenge is just wrapping up. Stay tuned for a new one in the New Year.

Contact T-Bear (link to profile) for more details: [email protected]

If you don’t want to wait until the next official Paleo Challenge, T Bear will also provide nutrition consultations upon request.

Project Endurance

Project endurance is held twice a year and is for people who want to improve their endurance, as well as their running technique, efficiency and speed. The fall session is on right now, but there will be a chance to sign up this spring for the spring session.

Contact Sheppy or Andy (link to their profiles) for more details: [email protected], [email protected]

Olympic Lifting Seminars

Coming Soon in the New Year!

This will be a course that focuses specifically on the Olympic Lifts – the Clean and Jerk and the Snatch. It will be coached by Olympic Bronze medal Olympic weightlifter, Christine Girard. Stay tuned for details soon.

Mobility

Mobility coaching is for athletes who want help improving their mobility and flexibility, as well as their stability and ability to move functionally.

Contact Emile ‘Chest’ (link to profile) for more details: [email protected]

Stretch Therapy/Massage

Stretch therapy, as well as massage therapy, is offered by Giselle Nagy of Coccoon Wellness. Check out her website to find out more or to book an appointment: www.cocoonwellness.com

If you don’t know who Giselle is, she’s the big-haired, beautiful Hungarian woman whose office is next to the store by the bay doors.

Rowing Seminars

Rowing seminars are held twice a year and are for people who want to improve their power endurance, as well as their rowing efficiency, speed and power.

Contact Eunice (link to Eunice’s profile) for more details: [email protected]

The next rowing seminar will be in the new year.

Thursday’s Workout:

Warm Up:  Girrard/Burgener warm up with a dowel

Tech:  Snatch – Try a challenging tap and go 3 repper.  Quick hips!!

Workout:  12 Minute Amrap

5 Squat Snatch (135/95 lbs)
1 Rope Climb

Many of you may remember this one from your days in PT.

BRING A LONG SOCK!!

Cheers!

House of Shepherd

This weekend the East Van Barbell Club has it’s 1st member getting their feet wet and competing in a BC powerlifting meet!!

Candace “Little Hulk” Daku will proudly represent EVBBC and test her mettle as she tries to crush her PR’s in the back squat, bench press and deadlift.

The event is called the 2013 Fall Classic and will be held out in Abbotsford. I know it’s a bit of a drive but if you’ve ever wondered how your strength matches up to the rest of the province, come out and show your support. The event starts at 10am and will go till about 5 or 6pm.

Air Cadets Building
32470 Haida Drive
Abbotsford, BC

And if anyone is interested in trying out EVBBC, come out on a Tuesday night at 7pm or Saturday at 10:30am and give it a try!!

Today’s Skill/Str Element:

Push Press 1 RM

Today’s Workout:

7 HSPU
21 Sit Up
63 Double Unders

15 min AMRAP

Habit: a settled or regular tendency or practice

Everyone has a had a bad habit at some point in their life they want to rid themselves of. Whether it’s smoking, drinking, drugs or any other thing you “need” to get you through the day. Habits can also be a good thing, healthy eating, being on time and regular exercise are all good habits. How does one eliminate a bad and create a new one?

It depends.

How often are you trying to enforce this habit/eliminate one?

What are the benefits/set backs of this new or old habit?

My advice is simple, just don’t do the bad stuff. I know that seems easy but when you feel the urge to perform that bad habit, stop and ask yourself… is it worth the pleasure or the set back, and think about all the good tendencies you are creating in your life these days. Even if it is, tell yourself its not. You can convince yourself of anything if you try hard enough. Will power is key in the ability to create and eliminate habits.

Willpower: the ability to control oneself and determine one’s actions

Take control folks, its your life and no one else’s.

Tom

Today’s Skill/Str Element:

1.1.1  Squat Clean @ 85-90%, 4 working sets.

Nothing maximal, keep it pretty.

Today’s Workout:

Phoebe

5 rounds for time
21 Hang squat cleans (men 95lbs / women 65lbs)
400m Run

Neurologist Dr. David Perlmutter has written a book called Grain Brain that is making waves and setting conventional medical wisdom on its ear. When even Dr. Oz goes on record as saying whole grains are bad and the right saturated fats are good for preventing or even reversing Alzheimer’s disease and other brain issues (like ADHD, insomnia, dementia and depression), you know the tide is turning.

Check out the attached CBC video with the Neurologist.  It’s convincing and I’m sure there is still more to be learned and debated with how much we genetically modify grains and the vast processing methods we use on them in N America compared to Europe.  Maybe the experts should look more into that.

Check out the cbc.ca link here

 Tuesday’s Workout

A1. Submax Alt Drops – 1/3 Squats, 4 reps, 2 sets

A2. Submax Alt Drops – Lunge, 4 reps, 2 sets

Start on tippie toes and drop as fast as possible, stopping as quickly as possible at the desired hight.  Shake legs out between each rep.  Take a little time between each set.

Maximal speed and stopping on a dime are what we are after here.

B. Max Vertical Jump 1.1.1 x 2

Take a 7-10 second rest between reps of the jump clusters.  Take a 2-3min rest between each jump cluster.

Compare with October 1st

C. Row 10 sec  for peak Wattage.

Rest 1:50 seconds. 10 sets.

Record the highest power (watts) you see for any pull.

Full strokes only, no race starts.

This isn’t just ‘get the fly wheel spinning a little’. It should be a max effort every stroke.

Compare with October 4th

I’d like you to record two things today.  1. Your max vertical jump. 2. Your avg peak wattage

As you all know, at CFV we bring everyone together into the circle at the start of every class and most times we have  a ‘Question of the Day’.

The purpose of the Circle Question is for people to get to know each other at CFV and find out more about the others your are working out with. It also helps coaches to learn about how far along you are in your crossfit journey. Some times classes are too big for the infamous circle questions so we always want everyone to share their name and high five or fist pump those you have not met before.

Being a newbie into classes can be scary and this really helps to settle the nerves and get to know people in the community. The Circle also lets you know about events going on at CFV and even what people in our community are doing. So please arrive on time and be a part of this amazing feature of CFV, there are not many other Schools/Gyms/Boxes out there that do this, and this is something that creates the awesome community that we have.

So what we are asking for is for you to post your favourite Circle Questions to the comments and/or Questions that you want to be asked.

Some of my favourites are “Tell us something that we do not know about you”  (I learnt one day that Panda had a rabbit!) or “Your Occupation” (Do you know how many doctors and lawyers we have at CFV)

Have a great week!

Dashie

Today’s Skill/Str Element:

A1. 2 Rope Climbs or 1 Legless Rope Climb, 5 sets

A2. 15 sec Support Hold w/ Rings Turned out, 5 sets

A3.  30 sec Hollow Hold, 5 sets

Today’s Workout:

G.I. Jane

100 Burpee pullups

You might recognize some folks in this video – our very own Eunice, Kane, and Julie Roberts spent some time in Haiti last spring. RECOMMEND THE VIDEO ON FACEBOOK, PLEASE

HAITI VIDEO on THE JOURNAL