A few years back we had a sign in system and EVERYONE signed in before their class and coaches checked to see who was in the class, what injuries there were etc.

Then we upgraded our billing/attendance system to enhance the school for the benefit of our students and instructors. In the process our sign in system was not available and therefore it seems to be forgotten

BUT……..it now works perfectly! So we are aiming for 100% compliance on signing in!!!!

You have no idea how important this is for us!!!!!! It creates data that is crucial to the accreditation of our school, funding for apprentices, attendance reports so we can see our growth!

Everyone in classes should have one of the above stylish key tags and should be signing in before their classes (COACHES & APPRENTICES this is you too) if you do not have one of these see your coach or Dashie ASAP!

SCAN YOUR CARD BEFORE EACH CLASS! BEFORE YOU PUT YOUR GEAR DOWN!!!!!

It is Dashies responsibility to establish this compliance so please don’t let her down! Any problems/cpncersn please email [email protected]

NOW For Some Fun!

We have done this one before and everyone loved it! It is a great hit!
No complaints on this High Volume/High Intensity – 1979 workout. (courtesy of Dan John)
Beware of the 2nd Round. We barely made it and took around a 4 to 5 minute rest.

Good Spinal Form will reward you.

Tech
Back Squat warm-ups (5,5,5,5)

WOD – ” Widows.3-0h “

Newbs (never done widowmakers/less than 1 year crossfit)
30 BackSquats @50% of 1RM
REST as needed to complete
30 uninterrupted Back Squats @40% 1RM
REST as needed to complete
30 uninterrupted Back Squats @30% 1RM
-record your time

Vetrans
30 BackSquats @65% of 1RM
REST as needed to complete                                                                                       GET SOME FORM LIKE THESE DUDES!
30 uninterrupted Back Squats @55% 1RM
REST as needed to complete
30 uninterrupted Back Squats @45% 1RM
-record your time, if you don’t make it record your continuous reps.

SIGN IN!

Dashie

Core strength is key not only in Crossfit but also in everyday life. The core is the region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm.
The action of the muscles in this area contracting together provides support to the spine and pelvis during movements whether it be walking, going to the toilet or Olympic Lifting.
Core strength can help with posture and prevent injury especially in the lower back area.
So get your core strong!

TECH:
Practice the WOD movements.
-Work on your handstands against the wall, mid-floor and walking
-Try Shoot throughs on the paralettes, find that perfect height for the WOD, These are Forward Plank – Back Plank (firebreathers can add the pushup and dip in the workout)
-Butt Scoots! These are harder than you think! Try doing sets of the V-Pops (shown in video) to get this going

WOD:
3 Rounds
15 Shoot Throughs (back and forth is two)
25 Squats
15 Foot Handstand Walk (*1 min Handstand against wall)
25 Squats
15 Foot Butt Scoot (*30 V-Pops)
25 Squats
*are progressions

See Video Below for Technique and Progressions

Dashie and Bear

How often are you switching up your range of motion when you get inverted? Training a little outside your 2 ABmat progression will stress your system differently and give your body that much needed adaptation. This will put you on the course to repping out better and more handstand push-ups if and when the range of motion increases. Go there – you’ll be fine. No better time to stress some efficiency techniques. Check out Spealler on the video at the end. He covers lowering yourself to the correct position, keeping butt and abs tight and resisting over extension. Tonnes of great stuff.

Warm-up
1 mile Run

Technique: Back and Forth between
Deadlift – (3,3,3,3,3)
Handstand Pushup – try out the bands and parallettes (automatically puts your thumbs forward and elbows back) and go for varying depths.

Workout
70 Burpees
60 Sit-ups
50 KB Swings
40 Pull-ups
30 HSPU’s

Kristen Clever went sub 10min. Let’s see how we measure up.

TBear

It happens Saturday June 23rd and 24th, 2012. It’ll be camping and to quote them, “a bad-ass hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie” around Whistler Olympic Park. The bigger we make our CrossFit Vancouver Team the more fun we’ll have. Let us know if your interested. Dash will put a sign up sheet on the cork board next week, but for please comment below if you are keen!!!!
Check out the Whistler Course here

Also Paleo Pinch Times!

Sunday 19th: 2-3pm & 5ish – 6pm
Monday 20th: 4-8pm
Tuesday 21st: 11-12pm

If you do not know what day you are to be pinched comment below and Dashie will let you know! Stay clean over the weekend!

Saturday
Warmup – Coaches Choice.

Technique
Deadlift (3,3,3,3,3)

Workout: “Cindy’s Cleaning”
5 Power Cleans (95/135)
10 Pull-ups
15 Push-ups
20 Air Squats
AMRAP in 20 minutes

Sunday – Make Up Day.

Enjoy your weekend!! Tbear

Grass-Fed – What’s the big Difference – A LOT.

1. Protein advantage:

Pasture/grass/range fed beef  – 77% protein by total energy

USDA Choice (+) beef             – 48% protein by total energy

USDA Choice (0) beef             – 40% protein by total energy

low price tag ground beef        – 20% protein by total energy

2. Omega3 advantage – 3/6/9 ratio – this means a lot – plays a gigantic role in the treatment of coronary heart disease, hypertension, type 2 diabetes, arthritis and other inflammatory and auto-immune diseases and cancer.  Get on your grass-fed!!!

3. Saturated Fat in GrassFed -1/3 to 1/10th that of the feedlot crap depending on cut.

4. ALA & CLA content – great reducer of systemic inflammation – compare grass-fed 39mg/100g ALA to 12mg/100g ALA of grain fed. CLA is a proven cancer fighter and lean muscle-building tool.

5. Feedlot cows are slaughtered in 24months or less, happy cows on pasture take 4 years before they meet their maker.

6. Feedlot Meat has excessive triacylglycerol accumulation.   Commercial feedlots confine cattle and feed them high-starch grain diets which absolutely need to be hopped up on hormones and antibiotics just to get to slaughter.  It’s the meat at the supermarket that is half the cost of grassfed and finished beef.

7. Vitamin E – 4 times higher in pastured meat, Riboflavin – up to 10x.  Vit A and E are essential nutrients known for their antioxidant properties.

Check more out at http://www.grasslandbeef.com/Page.bok?template=beef.html

Friday’s Lesson Plan – Let’s see if all our midline stability work (10of10 OHS) has paid off.

Technique:
Snatch (1,1,1,1,1)

Workout:
“Team Amanda”
9,7,5 of:
Snatches and Muscle-ups
(135/95)

Each person must complete 9 Snatches then 9 Muscle-ups, however you must both finish the Snatches before moving onto the Muscle-Up.
One person working at a time.

– use 2 to 1 band progression for muscle-ups.  Practice the turn-over and negative.

TBear

Reebok CrossFit Games Open are only a week away.  Sign up and see where you rank up…worldwide.  Remember last year’s workouts?  I believe it’s going to be pretty much the same “As many reps or rounds possible” given a certain time frame in a couplet/triplet format with the movements generally being easy to judge.  Or is it?

What do you think we are going to see this time around?  Will they switch it up?  Are you ready?  Have you addressed your weaknesses (aka your goats)?  Post the workout you would most like? or dislike?

If you don’t remember last years workouts, here they are…

(1) Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75# for Men)

(2) Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Hand Release Push-ups
15 Box jumps, 24″ box

(3) Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

(4) Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

(5) Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

(6) Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
6, 6, 9, 9 and up the ladder.

Thursday – Strength Day Focus

Warm-up:
(4 Rounds)
40 Double-Unders
10 Ball-ups
– a ball up is a slow knees to armpit then levering up to an inverted tuck.  Try and swing less and approach it like a strength movement.  Sub 20 hollow to tuck’s and back on floor if you need a progression.

Strength Work (switching it up)

Shoulder Press (5,5,3,3,1,1)
then

Back Squat (5,5,3,3,1,1)

TBear

Gymnastics Day swings back around.  Hopefully the weather will cooperate for a little running as well…we need it.

Warmup
Check out some isometric holds – in the form of planks and hollow holds. The hollow hold (an advanced deadbug) will more than likely make you shake with excitement. Challenge your neighbour and go for time. Andy, Marlena and I played around with some rotational moves that had our core getting lit up as well.  Try these without twisting the pelvis and spine (photo 2 and 3 below).

“The Wednesday Grind”
(3 Rounds of:)

50 Overhead Lunges with (15/25lb plate)
40 Hollow Rocks
30 Superman Rocks/Archrocks
20 Broad Jumps (body ht)
10 Clapping Push-ups
550m  Figure-8 Run

TBear hit this one Tuesday afternoon with a time just over 26 minutes.  Coaches please cap the workout at 35minutes.

You know how this works.

Ask someone to be yours!! (meaning your scorer)

Warm-up

-Shoulder mobility and kettlebell swings
-Then review and practice the 5 movements.

Workout (Classes may have 3 heats – 9 rower limit)
3 rounds of:

Wallballs (12/20)
SDHP (55/75)
Box Jump (20″)
Push Press (55/75)
Row (Cal)
1 min Rest

Total Reps is your score.

Tbear

NOTE: Weightlifting workshop February 25th with Canadian Olympian Christine Girard, there are still spots left! Do not miss out on this awesome opportunity!

Click here for more info: http://www.crossfit.ca/weightlifting-workshop-february-25th-with-canadian-olympian-christine-girard/

There is no time like now to keep your diet dialled in.  Please keep your team sane, happy and on track if you can.   Patty and Audrey get measured first this coming Friday followed by team Duronio (just before they leave on vacation in their slim new bods).

It’s been a great and popular challenge this time around.  17 teams battling it out.  I’m excited because we all are experimenting with the diet a little differently – tweaking this and that and seeing, feeling and experiencing some new found ideas behind optimizing ones approach be it for fat loss or just good healthy eating. Everyone now should have improved insulin and leptin sensitivity which gives you better control of your life let alone improved fat metabolism.  Some have played with fasting while others have gone really low carb and played with ketosis for the majority of the challenge.  I like it.  It’ll be interesting to get more information from you all when you get pinched over the coming week.

Let Dash and TBear know what your diet was for the last week.  Write it down and hand it in when you get pinched. Use Fitday.com for some feedback on your macro-nutirent ratios and how many calories you’ve been consuming lately.  Post it here if you like.  Most should be eating significantly less calories if your dropping weight – remember your body is burning your stored fat for energy rather than whack load of food on your plate.  You may be surprised to find that you may have consumed half the calories this week than you did in the weeks before the challenge.  Anyway.  Please share with us.

Our Strength Training Focus for the coming week continues…

Back Squat (5,5,5,5,5)
followed by
Shoulder Press (3,3,3,3,3)
use a weight that is slightly higher from last week and get to it.

End of class Hit – (max 7 minute limit)
7 Rounds of :
7 Chest to bar pull-ups & 7 Burpees

Use the band if need be.  Think increased range of motion (muscle-ups will soon be in sight).    TBear

Confused?  No Kidding.

This chart can be blown up on Chris’s post below, but easily demonstrates that many, many factors influence obesity and metabolic derangement.

http://chriskresser.com/there-is-no-single-cause-of-or-treatment-for-obesity

So many are trying to pin point it to many carbs and fat, but depending upon your situation many things need to be considered.  I will post soon on insulin resistance and the ever growing dynamics of leptin (seems to be getting more attention lately in the blogosphere).

What I can say is this – Eat as clean as you can and educate yourself by visiting decent nutritional blogs like Chris’s.

Friday Workout

Warm-up with some good shoulder and hip mobility then start lifting.  Take at least 4 minutes between your 5 attempts.

“Barbell Complex III” – 5 Rounds

3 Shoulder Press
6 Push Press
9 Thrusters
100m sprint

Record weight and time to get through it.  Start round 1 at about 40% of your max shoulder press and move up to 70 or 75% and see if you can make it unbroken.  Post your highest weight that was completed without putting the bar down.

T-Bear