Blog Archive

What were you up to in the 80s??

First to post to comments who these 5 people are WINS!

Submit your 80s picture to [email protected]

Warm-up
2 rounds – 400m run, 20 scap pullups, 20 scap pushups, 10/10 banded elbow rotations.

Technique
muscle up drills

Workout: Day Before 15.4
in 2 Groups – complete 8 rounds each WOD first then switch 

20s rowing
40s rest (score max cal)

second group does

8 rounds of:
30s hollow hold
30s rest

“Foam rolling is to myofascial release as masturbation is to sex; sure, it feels good, but it doesn’t really count.” – The Chestevez 2015

As a Movement Coach, I spend hours upon hours diving into everything within movement culture: biomechanics, metabolic pathways, progressions, joint mobilizations, and various training tools. I love absorbing everything I can get my hands on in order to continuously evolve as a coach. I have passion for all areas movement development; however, having a team is an essential part to keeping me doing what I love most. Practitioners have the hands on techniques to dive into corners of the body you usually only allow yourself access to. 

Enter MadLab Prehab/Rehab. CJ Castro and Jeff Almon; take a little glance at their bios here<—

Injury is a sticky subject in the fitness world; it’s a sticky subject in the world, period. If you move you may get injured; if you don’t move you may get injured. Overuse or no use, injury may be lurking around the corner. Mitigate it with an abundance of tools. With a combination of Coach and Practitioner, you will give yourself the greatest access to resolving pain, preventing injury, and optimizing performance. Live a better life.

Practitioners assist me with an added depth to assessment, not to mention something I don’t specialize in, treatment; things such as, Swedish massage, myofascial release (see quote above), joint mobilizations, remedial exercise (homecare/level 1 rehab), orthopedic testing, muscle testing, and trigger point release. As a coach, I get to expand on resolved issues and weakness identifiers to move you beyond that restriction. Together we can achieve more.

You can book online through https://crossfitvancouver.sites.zenplanner.com/scheduler.cfm. Just use your username and password for the back-end of our website we gave you access to earlier this year.

Better yet, go and introduce yourself to Jeff and CJ; get a feel for them; let them get a feel for you. Speak with your Coach on how to move forward. Live a better life.

Big Love,

Chesty

Warmup
12/12 KB RDL’s
1 Length of Samson Lunge w/Twist 
12/12 banded shoulder press
25 banded facepulls

Strength/Skill
3×3+1 power clean + jerk

Conditioning: “WHOA NELLY”
12 minute amrap: 

3 Ground to Overhead 185/135
6 Bar Over Burpees 
9 C2B Pull Ups

1. Remember to wear green tomorrow. And drink green beer. And whatever else it is people do on the green day.

2. The moment 15.3 was announced, my heart sank and it hasn’t resurfaced since. And I know I wasn’t the only one.

BUT, I believe that NOW is the time to get yourself moving in the direction of a muscle-up (as opposed to those of you who decided last week was the time). NOW is the time because you have 51 weeks to figure it out, as opposed to 14 minutes of dangling from the rings, praying you’ll make it through.

Andy had a good analogy the other day: He said, “You don’t not brush your teeth all year, make a dentist appointment and then say, ‘I better floss my teeth. I’m going to the dentist today.'” The same is true of muscle-ups. DON’T wait until the Open shows up. Start now!

If you’re interested in improving your pulling strength, and in figuring out the technical side of it so you can do muscle-ups not just when you’re fresh, but also when you’re fatigued, get on a muscle-up program. It will likely require some extra homework or time with your coach. Don’t be shy. Reach out. So in 51 weeks from now, you’ll be prepared!

Rant over.

Eunice

Warm-up
15 Burpees followed by the Coaches Lunging Buffet of Movements

Strength
5 reps x 4 rounds Back Squats (50, 65,75,90,105,70%)
3 reps at 105%
1×8@70%

Workout: “Split Stability”

Complete as many rounds and reps as possible in 12 minutes:

With Left arm:
4 dumbbell Power Snatch followed by
8 Alternating Lunges keeping dumbbell Overhead

then with Right arm:
4 Power Snatches followed by
8 OH DB Lunges

followed by:
12 Box Jumps (20/24)
100m Dash around the Run Fast Mark.

Repeat….and watch that 1st box jump after the lunges.   T.

Suggested Loading 
Men of BW greater than 185lbs – use 45 and 50lb dumbbell.
BW less than 185 – use 40lb dumbbells 

Ladies less than 140 use 25lbs
Ladies over 140 use 30lb dumbbells

-scaling down – use single arm front rack w db  

and here’s the turnaround point for the 100m dash….enjoy!

“Music is either good or it isn’t, it’s not someone’s opinion.” [Tony Bennett 2015]

Tony recently conveyed in an interview with GQ, that those in the know (accomplished composers), know whether something is good or not; it doesn’t matter what your opinion is. Tony’s voice had a way of reaching into my heart like no other of his time and genre; Frank always seemed like he was reaching into some girls wahoo. We all have a selection of filters that affect our listening. These filters can be developed over our entire lives; the ones we hang on to then decide how we digest music.

I usually don’t tailor my music during class time due to these varying filters.
Are you in the know? Or are your filters encouraging your “kids these days’ attitude? 

La vie en rose,

Chesty

Monday’s Lesson Plan

Warm-up
Coach Choice

Strength
5×4 press (65, 80, 90, 105%)

5×5 barbell row

Workout:
Every minute, on the minute, for 21 minutes: Minute 1 – 15 Russian Kettlebell Swings – Minute 2 – 15/12 Hand Release Push-ups – Minute 3 – 30-50 Double-Unders (choose a challenging number think of set 5,6 and 7)

The Whole Life Challenge concludes tomorrow, so come on down at noon and check out the people re-testing their results! Good luck to all those that are doing the re-test tomorrow! And congrats on completing the challenge! 

Secondly, one of my clients Gabriel Correa whose been with us for a year and a half now works in the film industry. He’s currently pumping a Web Series that he has created called “The Ambassador.” The trailer looks pretty cool! The more views he gets, the more chance he’ll get financed, so check it out. I’d watch it

It can be follow on Twitter @TheAmbassadorTV and on Facebook at www.facebook.com/TheAmbassadorSeries

Saturday!

Warm-up: 2 Rounds
– Rock and Roll Drill – 5 hollow rocks transition to belly for 5 arch rocks (use length of mat) then complete 10 Goblet Squats & 10 Swings.

Strength

5×4 back squats(50,65,75,75%)

5×5 barbell glute ham raise

Workout: 20 min Team AMRAP – 1 person completes the following at one time (Gauntlet Style)
270m run
then partner goes
20 burpee box jump overs
then partner
30 russian kb swings
then partner
20 Sack kb twists (reverse lunge and twist over front leg)
& repeat

No surf? No problem.

No friends? Sure ya do, now.
No ride? We’ll help figure it out.
Busy May long? Good thing it’s the weekend after.
That’s 3 nights at Jaime’s for $289.

You may have briefly glazed at the odd poster flapping around the school. Commitment to anything these days is task for the majority of the population; however, you guys are a special, enriched, powerful, and open community. Enjoy hanging out together, you don’t even have to surf. Take sometime to release, decompress, chill out, or soak up some rays. Dial in your tubular nature join me and the rest of the crew in Tofino. 

The Surf Trip
We all know that this community sets us up for a better life. We are fitter, healthier, happier, and more prepared for FUN than the average Joe. Plus, we MadLabbers are always up for something new…3 nights at Jaime’s for $289

This is a 3-night, 4-day Tofino Extravaganza
Patty has negotiated a sweet deal with Jaime’s Rainforest Inn, Long Beach Surf Shop, and Surf Sister Surf School. We have packages for Veteran Surfers (aka have their own gear) and Rookies (need gear, little to no clue how to surf).

You may have seen the posters, but we’ve tweaked the deal. Click through to our event details HERE.

3 nights at Jaime’s for $289 (per person, double occupancy)
Board, wetsuit & bootie rental, with a 2-hour surf lesson for $60
Entrance to the Saturday Night “Soul Surfer” Party at Jaime’s Lounge

Upgrades to King, Deluxe King, and Super Deluxe King rooms available
Pet-friendly rooms
Local child-minding and baby-sitting connections on request
**7% Early Bird Discount for bookings by March 13th**

Early bird discount ends today! Get after it!

Chesty

Friday Lesson Plan

CrossFit Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

I apologize to the morning crew, who get to hear me rant about this on a weekly basis! 

KNOW YOUR NUMBERS!!!

I wrote a story in the CrossFit Journal a while ago about this. I posted about it on Facebook, but in case you missed it – Check it out here. Or read my Coles Notes version below:

Why is it important to know your numbers?

It’s not because I give a shit if you’re the strongest person in the gym or if you topped the leaderboard. In fact, I don’t care what your number is at all!

As coaches, we’re on you to know your numbers so YOU can get the most out of your session and because it helps the coach run the class more smoothly.

Here’s an example of what can go right and what can go wrong: 

We’re doing a workout that involves 45-250 lb. deadlifts and lots of burpees. The workout is designed to be in the 7-10 minute time domain.

If you know your 1RM deadlift is 175 lb., you’re intrinsically going to know that you’re not going to lift 250 lb. 45 times in this workout. You can easily ask the coach what you should lift, and since the coach knows your best single deadlift is 175 lb., it’s very easy for him or her to give you an appropriate load for the 45 reps in the workout that will allow you to complete the workout safely in under the time cap. Because the thing about a time cap is that we put them there more as a guideline for how long the workout should take you rather than a “time limit” (more on this in an upcoming post).

If everyone in the class knows where he’s at, bars are loaded with appropriate weights. The workout starts on time and finishes on time because everyone gets finished within 7 to 10 minutes. And to top it off, because everyone was loaded correctly, everyone completed the workout in a way that will maximize the gains they’ll get out of it. And they do it safely!

Conversely, imagine a situation where nobody has a clue how much he can lift. Some people load the bar too lightly and others put too much weight in the bar. Others still ask the coach what they should be doing. Maybe the coach has never coached a few of these athletes before and he literally can’t give them good advice. The coach is running around frantically trying to help everyone get ready, and the workout starts late. All hell breaks loose! Some people bust through the deadlifts so fast they leave feeling like they didn’t accomplish much. Others are forced to remove weight partway through the workout because the bar is too damn heavy and they can tell their form is starting to turn to shit. The workout finishes late, the next class starts late and the cycle continues. And to top it off, nobody gets as much out of the workout as they would have had they been loaded properly. 

Help yourself, help us, and help those around you and keep track of what you do with us each day. Whether you use our log tracker (ask your coach about it if you haven’t tried it yet), or you’re an old-fashioned pen and paper person, find a way to keep track of what you do that works for you.

-Eunice

Thursday

Warm-up
(3 rounds – 8mins) 6/6 single arm KB Swing, 6/6 KB RDL, 6/6 suitcase box step-up

Strength
6×3 power clean
Split Clean Work (6×1)

Workout: 12 minute EMOM – complete in rotation;
20 hollow rocks
40 sec handstand walk and midfloor hold practice *
try wall supported hand teaters (or hand releases)

Sometimes it’s worth a repost. This still speaks to the Chesty philosophy. 

The Bigger Picture

I wish you saw the bigger picture

This is a marathon of a process; I’m talking physical and mental development. Many opportunities arise for us to make an easy advance; however, the transition can feel rushed, and our desire often dominates our capability. You see the handstand push up, the muscle up, and the huge lifts. Fun is in our interaction and patience with progression. Blown attempts, blind adherence, and rushed movement, will leave you lying in chalk. Knowing it takes 8 years to Mastery, why would you attempt to get there in 8 weeks?

Wednesday Lesson Plan

Warm-up

With partners complete 300 row & 12 burpees each switching back and forth (3 rounds)

Strength
5×5 back squats (50,65,75,90,100%)

Workout – “Wendy”
21,15,12,9,6,3 reps of:
Press, Back Squat, Pullup & Sit-up (95/55)
- 25 min limit – no racks

“Willpower” is a best-selling novel written by Roy F. Baumeister and John Tierney. In it, they explain willpower in a different way: To them, it’s a finite resource, meaning your supply of willpower is essentially limited. Essentially, they turn will power into a science.

Does this mean if you put all your willpower into eating well or exercising, you’ll lack willpower in other areas of your life? 

It’s an interesting concept. What do you think? 

Check out this CrossFit Journal article that talks about the book. It’s worth a read.

Tuesday

Warm-up
200m Run & 12 floor angels
12/12 side laying windmill
12 push back push ups
12 squat to stand

Strength

4 Sets of 5reps Press (65,75,90,100%)

 Workout “Doozie T0ozie”

Complete 2 WOD’s for time of:
First (3 rounds) of:
-10 Toes to Bar and
-40/40m Upside-Down Single Arm KB Carry (sub bdell on end).
Then complete:
- 75cal row and 75 wallballs (break up as you see fit)

The Upside-Down Single Arm Carry – AKA – Bottoms Up Carry
(Thanks to http://www.mooselupgym.com/?p=175889969)

The bottoms-up carry creates an additional challenge to your core & hip muscles for several reasons. First, you need a strong grip on the kettlebell to prevent it from flipping back, & stiffening your core helps achieve that. Second, additional control & balance is required to hold the kettlebell upside down. Finally, the asymmetrical position requires the opposite side lateral core muscles & the same-side lateral hip muscles to work together more effectively & efficiently to prevent the pelvis from dipping down when you walk creating an “energy-leak” (not as bad as a nuclear-energy leak, yet why take chances).

This has an immediate carry-over to all athletic & daily activities when you need single-leg support & core stability to control your intended movement (e.g., running, cutting, kicking). This crucial integration isn’t developed by conventional lifting & pulling exercises performed with both feet symmetrically on the ground.

This topic has come up a bit lately, and here’s the latest on what I’ve been reading.  Plus a great pdf resource you should have handy at the end.

There’s a few reasons why you will want to avoid certain fats and oils for cooking, and many of them seed oils.

1st.  Saturated fats are more stable than unsaturated fats.

The chemical structure of saturated fats will not be easily damaged by things that will easily damage and oxidize unsaturated fats, namely: heat, light and air.

Ever wonder why a lot of olive oils are in a dark green glass?  It’s keeps light from damaging the oil.  Ever wonder why coconut oil doesn’t go off or smell rancid from sitting out on the counter without the lid? – but vegetable oils like corn or soybean oil will?  Air oxidizes those oils and makes them rancid.  That is, damaged beyond the point they were when first bottled.

What separates the saturated fats from the unsaturated fats is the presence of a hydrogen bond at every instance of a carbon in the chemical structure of the fat.  When there is a double bond in the chain of carbons, it creates a more unstable structure, which you can see when a fat is liquid at room temperature.  So…
    – The group of unstable fats together form a liquid   vs.
    – The group of stable fats together which form a solid or semi-solid.

2nd.  Seed oils are extremely high in monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) at varying ratios, all of which are prone to oxidation, PUFAs most significantly (Check these out in the chart below).

So – you wouldn’t cook with fish oil, right?  Why would you want to cook with other oils that are very high in PUFAs?  Even beyond PUFAs, MUFAs are pretty easy to damage as well (olive oil is very high in MUFAs).

Canola and other seed oils all made by expeller and chemical extraction methods are already rancid once they’re bottled.  Dr. Mary Enig author of, Know Your Fats, puts the process of getting oil from seeds, again different from oil from fruits:

“Fats or oils from some seeds, such as sunflower, are extracted fresh from the seed by grinding of the seeds, followed by expeller pressing with or without a solvent such as hexane. Some seeds require pre-cooking before the grinding and the pressing. Rapeseed (Canola) is such a seed. Mechanical extraction is considered to be a safe method, but because the recovery of oil by this method is less than the industry desires, most oils are extracted using a solvent… In this case, the oils are pressed from the seeds without the use of solvents, and without increased yield. These oils are usually more costly in the marketplace. The steps in commercial processing from the seed to the oil include crushing, extracting (by mechanical means or by use of solvents), degumming, neutralization, dewaxing, bleaching, filtration, and deodorization. Oils are frequently referred to as RBD, which stands for “refined, bleached and deodorized.”

The process explained above does not apply to fruit oils such as olive, palm and coconut.  Extracting oil from fruits doesn’t require as convoluted of a process and also doesn’t involve chemical solvents.  Hence leaving us with a healthier oil. We could probably make these oils in our own kitchens if we had some simple tools and patience. We couldn’t, however, do the same from rapeseeds and make canola oil (check that process on youtube).  So hopefully you understand the basics of how fats and oils are named and made, consider those that your using/heating/consuming and go with the better one’s. 

3rd.  Buyer Beware – Many refined seed oils are marketed as having a high smoke point, therefore making them “ideal” choices for cooking.  Whole story?  Nope.  A higher smoke point is valid only if the fat or oil is fairly stable to begin with.  Simply using the smoke point is ineffective if you already have a rancid oil (most likely, due to how it was initially processed) and one that you’ll possibly damage further with the high heat of your stove top.

4th.  Remember that man made trans-fats are never healthy to eat.   Crisco’s, Margarine, Country Crock, I Can’t Believe It’s Not Butter and blends of coconut and soybean oil spreads   … yeah, don’t touch em. 

So here’s this chart put together by Diane Sanfilippo – It’s inside her book, Practical Paleo.

Friday’s W/U:

Coach’s Choice   

Friday’s Skill:

A. Reverse Tabata  hold 2 inches from the bottom of a Push Up

B. Reverse Tabata hold @ the top of a ring dip (rings turned out if possible)

Friday’s WOD:

“Mary”

- 5 HSPU
- 10 Pistols
- 15 Pullups

Rounds in 20min

Saturday’s W/U:

Coach’s Choice – Include Hand Cuff Press  

Saturday’s Skill:

Jerk Dip (pause @ the bottom 3 sec) + Split Jerk, 3 reps, 4 working sets

 Workout:

- 10 Jerk (115/85lbs)
- 10 V-Snap

5 Rounds