Blog Archive

As many of you know I have an extensive dance background and I will be the first to give you a list of the injuries and general aches and pains that came from 20 years of ballet training. That being said there are many aspects of body awareness and mechanics that we do practice thoroughly in ballet that actually did have a positive effect on the efficiency of my movement patterns. One of these being the way we are trained to use our feet and legs to jump and more importantly land.

I came across a study done at NYU Langone’s Harkness Center for Dance Injuries on the biomechanics of jump landing comparing athletes to dancers. This was done to learn more about injuries of the of anterior cruciate ligament (ACL) in both groups. Overall they see less ACL injuries in dancers compared to other athletes most likely due to technique of landing from a jump that we learn from a young age. This is just one aspect of dance training that could potentially be adapted to help other athletes lessen the likelihood of this type of injury. That being said there are many aspects of other sports that dancers could adapt to lessen the negative effect of ballet on hips, ankles and many other commonly injured areas for dancers.

I know first hand that the fundamental movements we use in Crossfit have helped me to strengthen and balance my movement patterns in a way that injuries I thought would be with me for life are no longer an issue. We all want to be healthy and move in the most efficient way possible why not steal a page from someone else’s play book?

Take a look at the video below and form your own opinion!

-Twinkle Toes

Friday:

Warm Up: barbell flow

Skill: EMOM 7 min 2 hang power cleans

Workout: hurricane 25 min cap
3 rounds
800m run
21 power cleans 135/95

Coaching points: Pace the run so you can come in the door and bang off 7 cleans right away. Try to think about 3 sets of 7 for each round or break up as needed. That being said if you are doing more than 6 sets per round, the bar is to heavy my friends. 

Saturday:

Warm Up: elbow prep pec stretch scap stability

Skill: EMOM 20 min pick one of each and pick a number from 3-13

A. bent over row/strict pull up/ring row
B. pike push up/ring push up/handstand push up
C. push-up/dip/ring dip
D. hollow rock/v-snap/transition drill/muscle up
E. 30 sec plank hold/GHD sit-up/K2E-T2B

Workout: Russian Rampage 15 min AMRAP

300m row
30 sec rest
30 box jump overs 24/20
30 sec rest
30 russian kb swings 53/35
30 sec rest
30 russian twists 20/12
30 sec rest

Have a great weekend!

People are always talking about how intimidating it is starting Crossfit, and how daunting it is walking through the doors of CFV. The truth is, it is scary, but we’ve all been there! Here are a few things I wish someone told me when I first started Crossfit.

A few tips for CF newbies…..in no particular order.

Compete against yourself!
-Sure it is fun to compete against others in class or have that person you chase, but at the end of the day you are only competing against yourself, know your limitations, don’t compromise form and do sloppy Crossfit just to beat the guy/girl beside you. Think about progression not just winning. Leave your ego at that door!

 Ease into it!

-Most likely this is a new fitness regime for you. Do not come 5 days a week right from the get go, especially if lifting is something new to you, you will feel pain you’ve never felt before and your body needs to get used to it. Start with 3/week and work your way up. Do not train every day!

Ask questions!
-Don’t waste your time and money only to be left confused. Ask tons of questions, if you don’t know what a squat snatch is, ask! We don’t expect you to know the lingo right out of PT’s. If you are unsure of your progression, please ask. However, if you’ve been here two years you should probably know

Recovery
-I can’t stress this enough, I’ve definitely learned this the hard way. Take your rest days, eat well, sleep well and get back to it. Avoid injury by not overtraining and getting those rest days. Once you have progressed to more then 3 days per week, I suggest coming in no more then 3 days in a row with 1 or 2 rest days in between.

Check your nutrition!
-Log a week of your food intake and get your coach to have a look. Find out where you could be going wrong. Nutrition can have a huge impact on weight loss as well as energy levels.

Log, log, log!
-Track your results, when we ask what is your max shoulder press we’d like you to have a ballpark idea where you’re at, instead of a deer in headlights look.

Hand care and bruising
– Get right on the hand care, start filing your calluses and tape up for pull ups, toes to bar, etc.
http://www.tabatatimes.com/prehab-hand-maintenance/
http://www.crossfitinvictus.com/blog/how-to-tape-your-hands/
-You will get mystery bruises, deal with it, yes it sucks especially during tank top and shorts season, but it’s worth it ;). Ladies get some arnica and concealer!

 It won’t happen overnight!

-You will get some movements right away and others not so much, enjoy the process and BE PATIENT. If you have a goal to get your first pull up for example, work at it weekly, it will not happen overnight. Work on the movement you are trying to get every week. Ask a coach for drills to incorporate into your warm up. You gotta learn to walk before you can run!

Community
-Come to a community event, competition or party! This is one of the reasons I fell in love with Crossfit. The community aspect is amazing and keeps me coming back. The friendships you make in here are pretty unique and a lot of times life long. You work, sweat, and grunt alongside each other, may as well party together!

Top 3 things to buy when you start

1- Some flat light-weight shoes
2- A speed skipping rope
3- Foam roller and lacrosse ball

Been at CFV for awhile?

1- Try a specialty program
2- Sign up for a competition or volunteer!!!!

xo Meagan

Ps: Veterens- Post your tips to comments!!!

Warm Up:

6 rounds of
10/10 banded x walks
20 sec squat hold

Skill:

front squat
work up to challenging 3 rep.
then drop to 50%of that 3 rep for as many as possible

Workout: navy seal

12 min time cap

navy seal
1000m row
50 thrusters
30 pull ups

Coaching points:

Hit the row at about a 4:00 min pace transition onto the thrusters quick and rest only after a set has been completed. Break the pull ups as needed but avoid going until failure folks, it doesn’t work…

I went back to the Motherland (Costa Rica) in January to visit family and friends.The most FAQ I get is where should i go…Soooooooo here is Cabana Boy’s Top 5 places to visit in Costa Rica.

#1 Jacó Beach

Jacó is on the Pacific side of Costa Rica. Beautiful white sand, decent size waves and an awesome night life.

#2 Playa Samara

I hadn’t been to this beach in years. This is more of a calmer beach, Which is also on the pacific side. Waves are calm and a great amount of shade provided by a large amount of palm trees.

#3 Volcán Arenal

Out of the 6 active Volcanos in Costa Rica this is the only one I have seen erupt. It entered its resting period in 2010, so it won’t erupt again for a while. About 10 years ago this is what I saw(Not my picture, but what it looks like erupting). With Hot Springs surrounding the Volcano not only do you get a gorgeous view, but a relaxing one.

#4 Puerto Viejo

Puerto Viejo is in the province of Limón. Famous for it’s surfing this beach is on the Caribbean side. Boat tours, ziplinning and snorkelling are just some of the stuff to enjoy.

#5 Manuel Antonio

I’m a huge geek for nature, I’ve spent countless hours watching the BBC show Planet Earth and this place was like heaven for me. Quite a lot of different Monkeys, Insects and Animals all over in this National Park and of course a beautiful beach.

Of course Costa Rica has tons to offer food, wildlife, a rainforest, night life full of salsa dancing and sunshine. I’ve been travelled there over 15 times and I still haven’t seen it all and can’t wait till next January to be soaking up the sun and drinking beers

 Warm Up:

elbow prep
pec stretch
scap stability

Skill:

EMOM 20 min pick one of each and pick a number from 3-13

A. bent over row/strict pull up/ring row
B. pike push up/ring push up/handstand push up
C. push-up/dip/ring dip
D. hollow rock/v-snap/transition drill/muscle up
E. 30 sec plank hold/GHD sit-up/K2E-T2B

Workout: ben and jerrys

5 min EMOM

20seconds of burpees

rest 5 min

5 min EMOM

20seconds of double unders/skipping

Coaching points: 

This workout is all about efficiency of movements. Work for the entire 20seconds and don’t quit early. Score is number burpees total plus number of double unders or single skips total. 

Obviously our mood is not tip top when we are way backed up or the other end of the spectrum. That being said, CBC reports groundbreaking research is being conducted into the relationship between intestinal bacteria and mood.

Inside your intestinal tract exists a bacterial ecosystem. Like any ecosystem, maintaining the balance of its constituents is key to it functioning effectively. This is a challenge we all face.

Researchers have conducted numerous experiments with mice, their intestinal bacterial levels and their moods. Changes in the sociability of the mouse with intestinal fecal bacterial transplants were significant. The results were so compelling that experiments have begun using human test subjects. Again the evidence seems compelling to further continue researching in this area.

The higher sociability of mice seems to be linked to “increased levels of a naturally occurring chemical called brain-derived neurotrophic factor (BDNF), which is linked to reduced anxiety”. Reduced levels of BDNF were shown to be prevalent in less social and timid mice. How the whole process works is still up in the air though.

They’ve even changed the behaviour of mice and humans with Autism by running experiments feeding the subjects higher levels of Bacteroides Fragelis (mice can have autism?).

Bacteroides Fragilis.

Anyway you slice it, it seems as though keeping your intestinal bacterial ecosystem happy transfers to being less anxious and more social.

I’ve only given a short synopsis of the article. Read the complete piece here.

Have a happy gut and smile.

Shep Shep

Tuesday’s Workout

Warm Up:

5 rounds of
10 cuban press – barbell
10 behind the neck push press-snatch grip

Skill:

3 position snatch
3 times
floor-hang-pockets

Workout: Blue Balls Lagoon

Rx’d 

10 rounds
3 snatch 115/80
15 wall balls 20/12

COMP Team

10 rounds
3 snatch 135/95
15 wall balls 20/14

Coaching points:

Snatch weight should be a number where you are able to get your heart rate down and focus on the lift, use the wall balls to elevate your heart rate before the snatch. Focus on the 3 position we practiced in the skill sessions. 

Its that time again… The Annual Nutts Cup is upon is.  The date is August 16th.

This is the best day our community has every year. It requires all of us to come together in one purpose.  It is our flagship event at Mad Lab School of Fitness CrossFit Vancouver.

An occasion like this requires many volunteers.  We can’t make it happen without YOU!  YES YOU!

So if you have in your heart to donate your time and efforts please let us know.

If you would like to volunteer to be a judge or work with the tournament organization team then contact Shep at [email protected]  We really need judges.  Don’t worry, we will train you.

If you would like to volunteer to be on the equipment team please contact [email protected]

For any other volunteer positions, party organization etc…, please contact [email protected]

Mucho Amore,

Shep

Warm Up:

shoulder prep
hip flexor stretch
scap stability

Skill:

3 sets of max press+max push press

Workout: hudson hornet

Rx’d

AMRAP 14 min

6 shoulder to overhead 95/65
7 front squat
8 deadlifts
200m run
1 min rest

Coaching points:

Try to string the shoulder to overhead right in to the front squat and then drop the bar and jump right into the deadlifts. The run should be hard and fast seeing as you get to rest before moving back on to the barbell. 

The scientific journal Proceedings of the National Academy of Sciences recently published a study that found people choose friends with similiar genes to their own.  Really?  I have similar genes to Craig Patterson?

“A study published on Monday found that people are apt to pick friends who are genetically similar to themselves – so much so that friends tend to be as alike at the genetic level as a person’s fourth cousin.

The findings were based on an examination of about 1.5 million markers of genetic variations in a group of nearly 2,000 people who had taken part in a long-running health study based in Massachusetts. The researchers compared people identified as friends to those who were not.

The study showed people were most similar to their friends in olfactory genes, which involve the sense of smell, and were least similar in relation to immune system genes.  “Olfactory genes have a straightforward explanation: People who like the same smells tend to be drawn to similar environments, where they meet others with the same tendencies”.”

Read the full article here.

So here is some interesting evidence to support the findings in this study. Afghan’s newlywed wife, our very own Twinkle Toes Carolyn, is related to his best man, Mr Sean Cody. Weird right? Of course they did not know this until they met and even then it took a little research. Turns out Mr Cody has the same last name as some distant way far back relatives of Mrs Afghan. Crazy! Here is the kicker… The common link is “Buffalo Bill Cody”, American soldier, bison hunter and showman of American historical lore.

Perhaps Caroline and Dan have a penchant for stinky gyms (this is where they met). Dan and Sean played tons of hockey together back in the day. Coincidence? I think not.

See the resemblance?

Shep Shep

Friday:

Warm Up:

6 rounds of
10/10 banded x walks
20 sec squat hold

Skill:

back squat
6 sets x 2 reps of increasing weight

Workout: home sweet home

score is lowest 250m time

8 rounds

250m row
1 min plank
1 min rest

Coaching Points:

Lets see how it feels to hold a plank for 1 minutes while breathing hard. 

Saturday:

Warm Up:

elbow prep
pec stretch
scap stability

Skill:

EMOM 20 min pick one of each and pick a number from 3-12

1. ring row/bent over row/strict pull up
2. pike push up/ring push up/handstand push up
3. push up/ring dip/dip/
4. hollow rock/v-snap/transition drill/muscle up
5. 30 sec plank hold/t2b/k2e/ghd sit-up

Workout:

20 min AMRAP
with a partner, alternating movements of
20 overhead lunges
200m run
20 sit ups

Genetics play a solid role in determining physique and function; however, don’t let that be the cruel dictator of your development. Measured, patient training will yield results matching gifted genes. Speaking of jeans; a fundamental appreciation in both sexes happens to be in how they fit. Men and women can know the importance of placing their (and others) rumps into a pair of any tailored pant. We should also acknowledge the athletic importance of the gluteals

The butt muscles are involved in hip extension, hip hyperextension, hip transverse abduction, hip abduction, and hip external rotation. These are unmatched in importance in athletic motions; sprinting, leaping, cutting, rotating, and fornicating. 

Some people develop glutes quite well with squat and deadlift variations, genetics. Unfortunately a large population does not share the same results with these axial loaded exercises, dump butts. The glutes are essentially unloading at the top of these movements. Squats can place that butt on a full stretch and induce soreness for days; however, it’s only one dimension of development. On top of that, they have such a low level of glute activity, you rely on genetics again. Embrace change and make something of yourself.

This is where I advocate for training horizontal or anteroposterior load vectors; training jargon aside, get down, and assume the position: glute bridges, quadruped hip extensions, bird dogs, hip thrusts, lying abductions, clams, and fire hydrants. The glute fiber activity elicited by these movements is almost double that of its axial counterparts. You also don’t deal with the same spinal compression.

Effective glute development can set your hip neutral. Stabilization of the hips can help you develop everything above that level as well; stable hips translate into effective targeting of spinal erectors. With a neutral, stable spine, you can now more effectively develop the upper back and shoulders. The spine is the transmission of the system. The glutes are a powerful engine of change.

Say goodbye to chronic back pain and loose fitting pants. If you are looking to up your game, fill out those daisy dukes, or just balance your training, this is paramount. 

Progress:

1. Activation and hip mobility/flexibility
2. Hypertrophy (functional mass)
3. Strength
4. Power and Speed

Expect another gluteal onslaught come August,

Glutestevez

Warm Up:

4 rounds
12 good mornings
30 sec glute bridge hold
12 bird dogs

Skill:

deadlift-clean
10-5-10-5-10-5

10 deadlift, 5 cleans alternating movements. Movements will be done at different weights. Add weight each set to each movement. 

Workout: the big bang

Rx’d

2 rounds of
16 Power cleans 135/95
16 burpees
2 rounds of
8 Squat cleans
8 burpees

COMP Team

2 rounds of
16 Power cleans 165/115
16 burpees
2 rounds of
8 Squat cleans
8 burpees

Coaching Points: 

The goal is practice squat cleans and being quick under the bar when you have become tired. Hit the the first two rounds with haste but make sure you are dropping into a deep power clean and not muscle cleaning it. Once the squat cleans have been reach make sure that you are getting full hip extension and transition quickly under the barbell. 

Are looking for the best ways to stay fit on your trip abroad?
Would you like a detailed list of the best training facilities along your journey?
How about some great tips on eating clean while you’re away?

You’ll find all these answers, and more, in a blog post somewhere else. There are plenty of resources out there, especially in our community and blog; However; I’d like to advocate for a little R&R.

I was about 4 days in. We just arrived in a motel in Olomouc, Czech Republic. After few cat stretches and a sit down shower, I strolled over to the attached restaurant to commune with my fellow Chesteurotripstevezers. During my morning káva, it dawned on me; I’m just going to not work out, at all.

 After a 10 hour flight to Schiphol; train to Amsterdam; 2 days in Amsterdam; 16 hour train to Prague; 2 hour train to Olomouc; I may have felt the urge to get a little something in to fire up the cylinders. Prior to the trip, I had made glute challenges, mobility blueprints, and other tidbits to stay on track; not to mention bringing my handy trigger point roller, lacrosse balls, and monster band. I made an on the spot gut decision to just cut it out. I’ve also always found it a bit obsessive and outlandish to workout on vacation.

The fact is, no matter what your fitness level, take some time off the regime. I’ve been gone for 2 weeks; foam rolled twice, and once performed Tabata Glute Holds seated in a car on route to Prague. I’ve consumed snacks, in-flight meals, beer, becherkova, goulash, fries, dinner dumplings, desert dumplings, cafe after cafe, shnitzel, dutch, czech, and french cuisines of sorts. I just returned on Monday and feel amazing. I’m refreshed mentality and a tad more cultured. My body is rested and ready for something new. 

I’m not advocating just sitting on your ass in the sun; however, that’s essential pending on where you are. The amount of steps accumulated between myself and Breasty is pretty epic; historical castles, streets, and view points need a good foot. Just close the CrossFit Finder app, disconnect from the barbell, and stop L-sitting the motel toilet seat. Pick up where you left off or start something new, when you return.

You’ll gain more than you lose,

Return of The Chest

Warm Up:

elbow prep
pec stretch
scap stability

Skill:

EMOM 20 min pick one of each and pick a number from 3-12

Add one rep to each of last weeks reps. 

1. ring row/bent over row/strict pull up
2. pike push up/ring push up/handstand push up
3. push up/ring dip/dip/
4. hollow rock/v-snap/transition drill/muscle up
5. 30 sec plank hold/t2b/k2e/ghd sit-up

Workout: bon-bon

14min AMRAP

500m row
40 wall balls 20/14
30 pull ups
200m run
10 (5/5) pistols

Coaching Points:

The row should be pretty quick, not to much slower than last weeks 500m. The wall balls will slow a few people down, break into manageable sets and take minimal rest. Same goes on the pull ups. The run should be sprint folks, out the door hard and back in with a little less gusto. Pistols are to be done all 5 on one leg than all 5 on the other. If pistols need to be scaled, coaches please provide a progression that allow them to practice balance and accuracy with some missing depth being acceptable. 

Congratulations Kermit on winning the Madlab World Cup pool. The GRAND prize of $600 is awarded to Kermit!

And in Kermit fashion, she is donating half of her winnings to LANYAR (Lt. Andrew Nuttal Youth at Risk). Collect the rest of you $300 from Dashie later this week! Thank you Kermit!

Wouldn’t Kermit look good with Gotze? 

Warm Up:

5 rounds of
10 cuban press – barbell
10 behind the neck push press-snatch grip

Skill:

every min for 10 min
1 snatch – pick your own weight – 10 crispy snatches please

Workout: date night

score is snatch weight + total muscle ups or chest to bar pull ups completed

Rx’d

10 rounds of
1 snatch
2-5 chest to bar pull ups
rest 1 min

COMP Team

10 rounds of
1 snatch
2-5 muscle ups
rest 1 min

Coaching Points: 

Hit a heavy and hard snatch then transition right into the chest to bar pull ups or muscle ups. Pick a number where you can maintain proper mechanics and complete the c2b in less than 7 seconds. If doing Muscle ups goal is stay unbroken for whatever number you pick. 

A few weeks ago I posted about the National Pro Fitness League. Since the name has been changed to Grid, National Pro Grid League. 

I have been watching a bit of the preseason matches this weekend mainly following the San Francisco Fire. There are few folks I have met in the last few months who are apart of the team. It’s cool to see them compete on t.v.

One thing that crossed my mind while watching is how often the men and the women are competing at the same time. In few sports are the women considered as entertaining as the men. It’s the unfortunate truth that men are typically faster and stronger and there for more athletic. The NPGL has not only provided an opportunity for people to compete in functional fitness as a sport but it demands equality on the floor. The women are equally if not more valuable than the men are. Most men in CrossFit and in the NPGL are fairly replaceable. Yes, some are stronger some are better at gymnastics some are just plain better than others but for the most part the men are less important. 

Quality women in CrossFit and in the NPGL have created new rules in the field of play in pro sports. Putting men and women on the same team and asking them to work together was an unheard of idea outside of intramural sports. Until now it was men play here and women play here. 

Women will still struggle to compete against men in the big 4 sports but knowing there are opportunities out there to compete and beat men in a professional setting must feel good. No?

Tom

Warm Up:

6 rounds of
10/10 banded x walks
20 sec squat hold

Skill:

warm up workout movements
2-3 heats for wod

Workout: balls deep – compare with jan 15th

Rx’d

12 min cap
30 deadlifts 135/95
30 hspu
30 back squats 135/95

COMP Team

12 min cap
30 deadlifts 185/155
30 hspu
30 back squats 185/155

Coaching Points: 

Try to stay strong though the deadlifts, more sets wont hurt your score in the long run. The HSPU will make or break this workout, use manageable sets to chip away, failed reps are never good but they are especially detrimental today. Patience on the back squat, slow and steady and aim for one set so you don’t have to pick the bar back up. No racks.