Blog Archive

Well folks, 2011 is coming to a close and the 2012 is upon us. With every new year comes New Year’s resolutions, unless of course you’re like my buddy Calvin.

A quick Google search reveals the most popular resolutions for 2012 (the actual wording and order varies a little depending on which site you visit, but it is remarkable how similar they are).

1. Lose weight
2. Get organized
3. Spend less, save more
4. Enjoy life to the fullest
5. Staying fit and healthy
6. Learn something exciting
7. Quit smoking
8. Helping others in their dreams
9. Fall in love
10. Spend more time with family

Well, I for one probably have more than one resolution, including learning to play the accordion which I think fits in with number 6, but I’m curious to see what other sorts of resolutions there are among fellow CrossFitters.

Tech: Handstand progressions, start against the wall, move to a spotter on the floor, try walking and holding a static handstand without a spotter.

Workout: Team ladder

1,2,3,4,5,6…10,9,8,7…3,2,1

Wall ball (12lbs/14lbs/20lbs)
Box jump (20 inches)
Push-up

Partner A starts does 1 wall ball, 1 box jump, 1 push-up
Partner B follows does 1 wall ball, 1 box jump, 1 push-up
Partner A does 2…
Partner B does 2…
etc up to 10 and then back down to 1

The only catch is you can’t go until your partner has finished all three exercises. That is, you can’t start on the wall balls while your partner is still doing push-ups.

– Kermit

Hey folks, a quick shout out on behalf of my friend the Brown Owl. Aimee has misplaced her black Lulu Lemon hoodie and 2010 CrossFit Regional Competitor tee. We have searched the gym high and low to no avail. The hoodie is size 6 and is fairly distinctive as it has the CrossFit Vancouver emblem across the lower part of the back. There aren’t too many of these in the gym so if you happen to have accidentally picked it up the Brown Owl would very much appreciate getting it back. The hoodie was also with her gray tee from the 2010 CrossFit Regionals competition, it is size M, gray with black and red lettering. If you happen to find either of these items just let me know.

Thanks!
Kermit

“Chuck Norris counted to infinity – twice.”

“Chuck Norris doesn’t cheat death. He wins fair and square.”

Just in case you couldn’t guess today’s workout is none other than…

“Chuck Norris” (otherwise known as the Filthy Fifty)

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (red/black)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (35lbs/45lbs)
50 Back extensions
50 Wall ball shots (12lbs/14lbs/20lbs)
50 Burpees
50 Double unders

What’s your favourite Chuck Norris fact?

– Kermit

Okay, I couldn’t resist! Who is this a depiction of?

You get one guess!

Onto business! For those of you who have been around for a while you may remember that Thursday night was traditionally touted as “Big Man Night” so keeping with tradition today will be focused on heavy lifting and strength.

Workout: CrossFit Total

1 hour to complete:

1 rep max Back Squat
1 rep max Shoulder Press
1 rep max Deadlift

You get three attempts at each lift, but must declare your attempts. Your total score is the cumulative weight of all three lifts.

Now, for fun my favourite flowchart of the moment. If only it were this simple.

-Kermalicious

So, since Shep was kind enough to include the 12 Days of Christmas last week the least I could do was return the favour. If I recall correctly he had planned on serving up Navy SEAL.

Have you ever wondered if you have what it takes to apply for the SEALs? Well, I took the liberty of doing a little online research. If you’re older than 28, a non-US citizen, or a high school drop-out I’m afraid you’re out of luck. But really its the Physical Screening Test (PST) that we are interested in. To qualify for SEAL training you must be able to complete the following regimen:

Swim 500-yards (457 m) using breast and/or sidestroke in less than 12 minutes and 30 seconds
10-minute rest
Perform a minimum of 42 push-ups in 2 minutes
2-minute rest
Perform a minimum of 50 sit-ups in 2 minutes
2-minute rest
Perform a minimum of 6 pull-ups (no time limit)
10-minute rest
Run 1 ½ miles (2.4 km) wearing TENNIS SHOES and SHORTS in under 11 minutes.

I would love at some point to try this out. I wonder would anyone else be up for a trip to the pool? Okay, bonus points to anyone who knows what SEAL stands for, WITHOUT looking it up online!

Technique: Back squat (3,3,3,3,3)

Workout: Navy SEAL

For time

1000 m row
50 thrusters (35lbs/45lbs)
30 pull-ups

– Kermit

When I first joined CrossFit Vancouver it was at the suggestion of my soccer teammate. The goal was not necessarily to become better at soccer, but that definitely was one of the benefits. I grew stronger, opponents had a harder time moving me off the ball. I could jump higher, going for headers against girls 8-10 inches taller than me. My point is that for many athletes CrossFit is a means of improving their sport of choice, ultimate, cycling, hockey, swimming to name a few. For others CrossFit has become their sport of choice. What I found amazing was that CrossFit gave me the confidence to try many different sports that I balked at BCF (before CrossFit) – ice hockey, swimming, snowboarding, circus (yes I consider circus a sport). I am continuing this trend with a foray into surfing, floor hockey and dodge ball this winter.

So, my question to you, what sport do you still dream of trying? Gymnastics, synchronized swimming, river kayaking? Why? Please post to the comments section.

So, onwards and upwards. I’m sure everyone indulged a wee bit over the holidays, a little Christmas baking here, a little wine and cheese there. It’s time to snap out of the turkey coma and hit up a workout.

Technique: Pick up something heavy! Go for a one rep max deadlift and try your hand with the Atlas stones (the lightest is 135lbs), but be careful putting them down (we don’t need any broken toes)!

Workout: Helen

3 rounds for time:

400m run
21 kb swings (red/black)
12 pull-ups

– Kermie

First, a quick shout out to Matt “Wildman” Guterres our chef extraordinaire responsible for the Paleo Pig Roast at Nutts Cup in August. Matt is doing an Alice In Wonderland themed Pop Up Restaurant with Swallow Tail Supper Club.

Here are the dets:

When: Thursday, November 24 at 7:00pm – December 17 at 11:30pm
Where: Secret Location in Vancouver area

This Pop-Up Restaurant is launching for just 9 seatings and then it’s gone forever!

Swallow Tail Secret Supper Club is taking care of our food (their chef cooked for royalty). In The House Festival will be doing theater performance of Alice In Wonderland characters. So that means it’s INTERACTIVE! You can expect the White Rabbit to take your coat, The Mad Hatter to serve you tea. Cool huh.

BYO wine/beer too;)

Secret Location is going to be emailed to guests 1 week prior to seating.

$129 gets you: 5 course Prix Fixe menu + Entertainment + A Cocktail + BYO Wine/Beer
Groups 10+ = $99 each

Seatings:
Th Nov 24 (groups of 25-50 only)
Fri Nov 25 (groups of 25-50 only)
Sat Nov 26
Th Dec 1 (sold out)
Fri Dec 2 (groups of 25-50 only)
Sat Dec 3
Th Dec 7 (sold out)
Fri Dec 8 (sold out)
Sat Dec 9 (sold out)
Th Dec 15 (groups of 25-50 only)
Fri Dec 16 (sold out)
Sat Dec 17

Times:
Thurs/Fri – 7pm seating
Sat – 4pm or 8pm seatings

The Food Network is filming it for a TV show called The Worlds Weirdest Restaurants. Pretty exciting stuff! If you’d like to go, just e-mail Matt [email protected] and mention CF Van when you book and he’ll hook you up a discount.

Okay now onto business:

Saturday

Technique: Review back squat both high bar and low bar.

Workout: 30 body weight back squat/1000m row

For Time:
30 Body Weight Back Squats

1000m Row

Sunday

Technique: Push-press, go for broke

Workout: Jacob’s Ladder with a barbell

See how far you can get in 12 minutes.
Start with 35lbs for the ladies and 65lbs for the gents. Increase by 10lbs every round.
5 deadlifts
5 cleans
5 front squats
5 pushpress

– Jersey aka Kermalicious aka Kerms

So, I hope everyone enjoyed my favourite nasty workout. Today is a workout that should be approached with as much intensity as you can muster! It is a hybrid of sorts…

Technique: Warm-up your thruster, deadlift and power clean cause you’re going to need it for…

Workout: Catfight = Fran vs Diane vs Elizabeth

21 Thrusters (95lbs/65lbs)
21 pull-ups
15 deadlifts (225lbs/155lbs)
15 handstand push-ups
9 power cleans (135lbs/85lbs)
9 ring dips

Coaches you may have to stagger the start in order to accommodate larger classes.

Now here’s the question of the day, of the three CrossFitters below who would you put your money on in a show down? The Brown Owl, the Dash or the Kermitron?

-Kermitron

Okay folks, I apologize for the short post tonight, but I am embedded in some painful group work and have but mere minutes to get this post out.

First, a special shout out to Essy and her Dance Classes on Fridays, they are now open to drop-ins too. Drop-in fee for one class is $25 for one class. The first class was a big hit! There were 22 people out there. Even Sheppy said he had lots of fun.

The next one is this Friday, and there was 4 classes left:

November 11th
November 18th
November 25th
December 2nd

Now it’s business time…

Technique: 10 x 10 second handstand holds, use the wall or spotters if necessary. Aim to get the full ten seconds counting Mississippi-ly (1 Mississippi, 2 Mississippi etc.)

This is my favourite workout of all time! I remember watching the original video and thinking Annie Sackamoto was just plain bad-ass and wishing I could be as tough as her. After watching her at the Games this year I think she is even more bad-ass and I am pretty confident I will never be that tough!

Workout: Nasty Girls

3 rounds for time of
50 squats
7 muscle-ups
10 hang power cleans (135lbs/85lbs)

-Kerm-diggity

Reminder Friday November 11th is Remembrance Day. The school will be CLOSED.

“Lest we forget.”