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The cherished town hall meeting, every small town used to have them.  We at CFV have had some doozies.  Each one was spawned from a tragic or glorious event in our community.  From the city trying to shut us down (“we shut down a sweat shop group chant”) to  “Scotch and Beer with Glassman” to kick off our 29 east 2^nd location after we were near bankrupt.  We have had some truly authentic “town Hall meetings”.

Well we have a new reason to throw another one.  Many of you are old friends of mine and have not seen me around the place like I once was in years past.  There is a very specific reason for that and that is the topic of this town hall meeting.

For those of you who can’t make it, are not terribly interested in the details or are just interested in how this meeting will effect you directly right now, this is essentially what will be happening in the next week.

Our website URL will be changing.  We will no longer be using www.crossfit.ca this domain will be changing to www.crossfitvancouver.com.  For most of you it is as simple as changing this URL in your favorites tab.  www.crossfit.ca will forward to www.crossfitvancouver.com for another 3 months.

We ask you to please change this URL as soon as it goes live and that is it, you are done.  No need to do anything else or read any further.

For those of you who are interested in the bigger picture and what happens behind the scenes at our school and the greater world of Crossfit.  You will dig this meeting.  I promise ya.

As many of you know a lot has changed in the Crossfit world in the past 3- 5 years.  There are now 100 new CF branded gyms a week opening whose only training is a 2 day course.  We have been honing our trade and developing our business for 10  years now, and we have been doing a lot of prep that we would like to show you.

Our Crossfit affiliate site www.crossfitvancouver.com  will tie into a larger site www.madlab.ca which encompasses our entire business which is now a provincially registered school.   We are going for final accreditation in a few months, rolling out an entirely revamped apprentice program and an all new online school.  This accreditation will also enable our apprentices access to student loans, the GI bill in the US, and a whole lot of other good shit.

Our school is also tied into a global network that I started 3 years ago www.madlabgroup.com that brings together best practices, business systems, software, coach development and quality control among gyms around the world.  We have many of the oldest Crossfit gyms on the planet from Boston to Atlanta, Miami, Dublin, Sydney, Auckland, LA, San Francisco and Chicago among the 70 gyms currently in this group.  These are the best gyms on the planet and our little school in East van is the leader of the pack.  Stop by any of these sister gyms and tell them you are from our school (Madlab school of Fitness ) and you will be treated like royalty.

One of the first products this group has released is the Pocket Coach™ ,which is replacing all those duo-tang folders lying about the gym, as well as www.crossfitleaderboard.com.  We will teach you how to use it and get your own account.  The fitness rating feature is pretty cool.   Yes Madlab tournament vets……it is ready!!!

If this interests you, come see what we are up to and how it will positively affect your fitness and our community both locally and around the globe.

Friday February 21^st at 7pm

Also:   Free Beer 

~Patty

Friday

Warm

8 minutes of…

2 x 2 Lengths Waiter Walk
2 x 10 Feet Elevated Glute Bridge
2 x 30 Second Glute Bridge Hold

Strength/Skill

6 x 2 Turkish Get Up

Perform

7 Rounds of…

Every 2 minutes
10 Push Ups
Max Double Unders (Max Singles)

then finish with

100 Ball Slams

* Every Double Under counts as 1 second off your finish time

Saturday

Warm

Coach Dynamic Warm Up

Perform

One 1/2 Damn Kelly at a time

10 Rounds with a Partner…

20 second Flexed Arm Hang
15 Box Jumps 24/20
15 Wall Ball Shots 20/12

Partners will trade off exercises until 5 rounds have been completed each.

(thank the cold weather… ya’ll managed to avoid the damn Kelly run…)

DSCN0468

Friday December 6th, 7pm-Midnight

Wine and Cheese
Festive Treats
Silent Auction

and…

A TALENT SHOWCASE!
Attendees will be able to vote / cheer for their favourite act.

No Entry Fee
$$$ is king
Silent Auction closes at 12am

Saturday, October 26th

It’s legendary…

CFV’s 10 Week Project Endurance 3.0 kicks off  October 5th @ 9am.

This program is designed to make you a better runner. Period.

Whether you have to pack a lunch for a 1 mile run or already have a sub 3 minute kilometre, we’ve got something for you.

There’ll be a heavy focus on effective technique and strategy;  with plenty of running specific prehab, strength and mobility work.

We’ll be playing with a lot of time trials, tempo runs, interval training, and hill workouts.

Above all, our goal is to get you running.

The program will start with a 2 hr ‘Running as a Skill’ workshop.

Each week thereafter, one of our fine coaches (Dan, Andy, or Shopsy) will host a dedicated group class (Saturday’s @ 9am) and hand out two running homework assignments (per week).

Each athlete will also get two, very thorough, state of the art, video and movement analysis sessions as well as a 20% discount on shoe and insole bundles from Origin Athletics (the proshop).

Cost for our 10 week program is $195.

At or near the end of our course, you are encouraged to enter a local road or trail race.

Check out:

The Boundary Bay Marathon hosts a 5k, 10k, half and full marathon, plus a relay (4 legs from 7.5k to 13.5k long). November 3rd.

The New Balance Fall Classic is a 10Km and Half Marathon held at UBC on Nov 17th

The Historic Half offers a 5Km, 10Km, and Half in Stanley Park on Nov 24th

Pure Satisfaction Race is a trail race on the Baden Powell Trail in North Van and can be run as a 12.5Km, 25km, or a very juicy 50Km! Dec 15th.

Contact [email protected] to register.

Sean makes a huge difference with the Mad Lab Youth Warriors.  It’s been awesome watching him grow into an exceptional junior apprentice.  Here is a little piece Sean put together a few weeks back -CFP

I think we can all agree that diet is sometimes a touchy subject.  We all have a pretty strong opinion and are quick to defend Mama’s cookin’!   As far as CrossFitters are concerned, it’s all about efficiency.  Your food is your fuel.  So wouldn’t you want to run on the premium stuff?   But what is that premium stuff?

Well I’m no nutritionist but everyone has different needs, we’re all special and different, just like Mom said!  Everything from weight, age, training regimen, environment to ethnicity can effect what you should be eating.  I find the differences for what works for people from one place compared to some from others really interesting.  Such as most Polynesian people carry a “starvation” gene that enabled them to take in enough calories and make them last so they could survive the incredibly long journeys at sea.  Nowadays, with plentiful amounts of food those with the gene can just keep growing and growing.  Have you ever seen the New Zealand All Blacks? They’re GIANTS!

Find out what dietary plan works for you.  Do some research and experiment on yourself!  There are plenty of resources around the gym to help you so be sure to ask around. But most importantly have fun with it because eating is like sex, if you’re enjoying yourself you’re not doing it right!

-Sean

Lesson Plan for Friday, August 30th and Saturday, August 31st:

Friday:

Warm-up: 2 rounds

250m run
16 russian twist
16 reverse lunge (goblet hold on bell)

Tech: Review technique for 1 arm swing and thruster.

WoD:  Kettle Bell Complex

X reps two handed swing
X reps one handed swing (each arm)
X reps one arm thruster (each arm)

All swings go to arms parallel with ground.  Start the complex with X=2 then try it for higher reps.  Jump no more than 3 reps per attempt at the complex and rest no more than 3 minutes between rounds.  So in round 2 you could go for X=3,4 or 5 but not 6.  24kg for the boys and 16kg for the girls.

Saturday:

Warm-up: 2 rounds

20 mountain climbers (emphasize opening hip rather than speed)
10 ring rows
30s plank hold

Tech:  Pick a partner and get set-up.

WoD:  Partner Work Out

40 burpees
80 pull-ups
100 push-ups
120 sit-ups
140 squats
40 burpees

One person working at a time.