Tomorrow we’ll be hitting the 5th and final Open workout of 2014. This one looks gnarly!

When you’re suffering through thrusters and burpees tomorrow – seemingly endless reps of each – think about Rich Froning and Sam Briggs, who completed this workout in 8:26 and 8:31 respectively. If you’re interesting in seeing their performances, you can watch the archived footage HERE.

Our top CrossFit Vancouver athletes will be doing this workout Friday at NOON and then celebrating after at Trivia Night. Come by to cheer them on, and DEFINITELY come clank glasses and cheers to the Open being done on Saturday night.

Fridays:

warm 7 min of:

12 mountain climbers/6 walkout planks/10 jump squats/15 good mornings/12 glute bridge

WOD 14.5

21-18-15-12-9-6-3 reps for time of:
95/65-lb. thrusters
Burpees

Saturday’s:

Partner Murph, one person works at a time (you complete the run together)

Trivia Night has just been upgraded to “The Things You Need to Know for Life (According to Patty)”

“It’s about how knowing these things will help your life,” explained Patty.

As for what you can expect on Saturday, questions will range from History to Geography to Science to Arts and Literature, to Sports, as well as Key Moments in CrossFit Vancouver’s History. Questions will be categorized in three levels:

The first level is “Dealbreaker” questions – Questions that, if you were on a date with someone and your date didn’t know the answer, you’d feel inclined to walk out.

Sample Dealbreaker Question: “Where is the clitoris? Top shelf? Middle shelf? Bottom shelf?”

The second level is “Fist Pump” questions – Questions where, if you were watching Jeopardy with your date and they got the answer right, you’d give them a quiet fist pump of respect.

Sample Fist Pump Question: What Century was the French Revolution?

The final level is the “I want to bang you” level. Knowing the answer to these questions will increase anyone’s sexiness.

Sample I want to bang you Question: How many countries does the Great Wall of China span?

There will, of course, be “Topics for Discussion” at the post-Trivia wine and cheese social, as well. Topics for discussion will be things like, “What is the evolutionary purpose for the reality that Charlie Palmer’s usually soft, large penis actually shrinks as it gets hard?” Food for thought.

POST to Comments (or on the whiteboard at the school) if you want to be on a team (teams of 3) and we’ll help sort you out. Or just come on out and support the cause over wine and cheese – This Saturday. Doors open at 7 pm. $20 each to play. Bring your cash, as well as BYO wine (or beer). Cash prize for the winning team!

Thursday Lesson Plan

Warmup:

20 Dowel Dislocates
20 Reverse Dowel Dislocates

with an empty bar:  x 2

20 Power Cleans
20 Hang Squat Cleans
20 Push Jerk

Strength:

Complex 1-3-2

AHAP (As Heavy As Possible)

1 Power Clean

3 Hang Squat Clean

2 Push Jerk

(no rest or regrip, recover as much as needed between sets)

We’re saying GOODBYE to an era of paper!

Just a reminder that the filing cabinet with your old school duo-tang workout books is getting removed on Monday, March 31st. If you want your book with all your numbers, take it home with you this week and transfer your scores into the Pocket Coach.

If you’re away this week and you want your book rescued, contact your coach and make the appropriate arrangements.

Welcome POCKET COACH:

Wednesday Lesson Plan

Warmup:  8 min amrap

30 russian twist/ K-B-S / beat swing

Tech: forward rolls

Workout:  21-15-9

H-S-P-U

G-H-S-U

C2B pullup

Mexican Frankenstein bursts through the doors every morning – AND I MEAN EVERY MORNING – in a full-blown sprint, back pack bouncing up and down, arms flailing, and joins the circle with a heartrate of 180 beats per minute.

In fact, Mexican Frankenstein (his given name is actually Jordan) is always running. Sometimes, he does Tabata sprint intervals in the middle of the night and has been stopped by cops on more than one occasion because all of a sudden a giant, apparently suspicious-looking Mexican Frankenstein, goes from walking to a full sprint on the street at 2 am. True story.

When I first met him, I thought he never understood my questions so he always answered obscurely, always with one-word answers that were difficult to understand, partially due to being out of breathe, and partially because of his Spanish accent.

But it turns out, he has always understood my questions. It has just taken a while to get to know his sense of humour.

One day I asked the circle, “What sport should we eliminate from the Winter Olympics?”

He responded, “Winter Olympics.”

“Yes, what sport?” I reiterated.

“No. Entire Winter Olympics. Eliminate,” he said with no sign of expression in his face.

On top of showing up nearly every single day, Mexican Frankenstein is more than just our winner of the Attendance of the Year Award. He’s also a top dog entrepreneur.

Although we love having him in class, one thing I can’t get him to do is take a day off.

“Jordan, take a day off. Go for a light swim if you need to do something,” I told him one day.

His response: “Swimming makes you wet.”

Thanks for being a part of our community, Jordan!

Warmup: 6 min AMRAP

30 dowel dislocates

12 alt T-spine bridges

30 sec’s holding a goblet squat

30 sec’s handstand hold

Workout:  O-H-S (10×10)

This is the 4th Tuesday and I hope you all have improved on the (10×10) overhead squat.  As an incremental progression this week I suggest doing your 10 rep/10set max.

I mentioned early in the year that Weakness 101 was being renamed to Skill Development 101.

For those of you reading this who don’t know what this program is all about, it is a skill bias program. People in this program are working on weaknesses and honing in on harder skill elements of CrossFit. Whether is muscle ups, handstand push ups, snatch, clean & jerk or something as simple as getting your first pull up, improving your overall strength or your squat technique.

The plan is to run the program again starting April 7th and finish June 29th, (12 weeks).

Some of the details from the previous block will be the same with a few minor changes.

1. There will be a session every Wednesday night from 7-9  pm and every Sunday from 3-5 pm within the dates stated above. Folks can arrive at any point in time during the two hour sessions and start their programs. I will be on the floor overseeing everyone, answering any questions you may have and I’ll also be coaching you through your drills.

2. Last time I offered a Friday morning session from 6-9 a.m. I don’t think I will run that again this time unless there is an extremely high demand for the time slot. Email me if you are one of the persons looking for the morning sessions.

3. If you are interested in this program but are unsure of your ability to commit to the entire 12 weeks, then send me an email and let me know about your availability. I am confident we can work together to arrange something that will work for you.

4. The 12 week program is $360.00+GST. This gives you access to the Wednesday and Sunday sessions, and also includes the personalized program I will be writing for you. It also includes a personal training session with me where we will discuss and assess the skills you want to work on.

5. Individual programs will be designed in four week blocks to allow for minor changes and to allow for the difficulty of the program to be adjusted incrementally.

If you are interested or have any questions email me at [email protected]

Tom.

Here is a sample program: Skill Development 101

Friday’s Workout: Open Workout 14.4

Warm: Coaches choice

Tech: movement standards & review

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10-foot target
30 cleans, 135 /95lb.
20 muscle-ups

Saturday’s:

warmup: 1 mile run

Tech:  10 min emom of 5 partner tag pushups (partners facing other tag hands alt from right to left at the top of each pushup)

Partner workout: teams of two

30 min amrap of the following, one person works at a time for the entire minute while the other rests. This is for a total of 15 mins work each.

30secs of D-ball slam 20/12lbs

30 secs of empty barbell push press 45/35lbs

Crazy right?

Well from a guy that has travelled the 3rd world extensively let me tell you this is the truth!

What can we do about it? Well, I had a boss years ago who would never let anyone complain about something unless they had a solution to the problem. It made people think about their complaints and in turn his job easier. Anyways, here is your solution!

I might give this a try.  

Mucho Amore,

The House of Shepherd

Monday’s Workout:

Warm Up – Complete two rounds: 

25 Dislocates
25 Band Pull Aparts
12 T-Spine Bridges
12 Push to Downward Dog

Strength: 

Tabata L-sit or/ reverse tabata  L-sit

Workout: Patty’s Day Chipper for time

Run 800m
21 Burpee pullups
21 V-snaps
1 rope climb
15 Burpee pullups
15 V-snaps
1 rope climb
9 Burpee pullups
9 V-snaps
1 rope climb
800 m run

Charles F Palmer

Ok, truth is we have no idea how smart Rich Froning is, but it’s safe to assume than you’re more likely to beat him at trivia than in a workout.

We’ve been talking having a Trivia Night for a while, and what better time than RIGHT after the Open competition ends? You’ll have just been humbled for five weeks during workouts; now it’s time to be humbled when you can’t remember the details of The Treaty of Versailles and you have no idea who won the World Series in 1998.

Thinking Hard

The Date: Saturday, March 29th

Time: Doors Open at 7 pm. Trivia starts at 8:30 pm

Sign-up: Old School sign-up at the gym starting Wednesday, March 19th

Structure: Teams of 3. Choose your teams wisely. More details about the structure of the event and categories coming next week!

Cost: $60 per team of 3. Entry fees will go toward prize money for the winners!

The event will be limited to 25 teams. First come first serve on the sign-up.

As per usual, we’re turning this into a wine and cheese event. We’ll provide plenty of cheese, but this is an Old School CF Van event, so bring your own bottle of wine, or two or three – depending on your drinking habits – for the wine table.

Get your teams together, start studying your geography and history, as well as your CrossFit trivia, and get to know your coaches – there may be a category called “How Well Do You Know Your Coaches?”

Friday’s Workout: Open Workout 14.3

For those of you who have done Deadlifts yesterday we can alter the movement in the open workout tomorrow if you like!

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Saturday’s Workout:

Warm-up: 1 mile run

Tech: Ankle/Hip Mobility

Workout: In teams of three, one person works at a time, complete the following movements:

Wall Ball/Burpee/Kettlebell Swing Ladder:

How far can you get in 30mins: 1,2,3,4,5, of each etc…

Thigh gap… are you kidding me?

As an older brother of a 18 year old sister I’ve witnessed my share of wardrobe meltdowns and bad hair days. I have seen hissy fits and anger arise from such things.  Girls have a way with that.

I thought I had heard of every insecurity a female in the 21st century could possibly have. I was wrong. 

I was introduced to thigh gap the other day. The gap between a females legs. Apparently women strive for this. I was chatting with my roommate about it the other night and I made a point of sharing my thoughts. 

“This is the stupidest thing I have ever heard”, was not far off my original statement. 

I proceeded to google thigh gap and came across a number of different sites saying they had the fastest and most effective ways to develop a thigh gap. I only laughed harder when I read the tips.

1. Avoid exercises that bulk up your legs. 

2. Avoid over eating. 

3. Get aerobic exercise. 

I just chuckled to myself. 1 and 2 are thoughts I have never had in my life. Ever. 

I am not a girl, but I assume they feel pressure to look a certain way, dress a certain way and eat certain foods. Most of the time to look a certain way, whether that’s for attraction purposes or just to feel good about themselves. 

Let me say that, I am not attracted to this “thigh gap”, in fact I want me some thigh friction in my ladies. Strong and and defined legs are far more appealing to me than broomsticks with hips. 

CrossFit has done a great job building the “strong is the new sexy” or”strength is beauty” mantras. Slowly it seems girls are coming around to the idea of being strong and fit instead of skinny and frail and I think its for the better. Some men out there are still intimidated at the thought of strong women, but those are the men who I like to call “dumb”. 

Men, post to comments if you think thigh gap is sexy or not. 

Women, post to comments if you have ever desired said thigh gap. 

Tom

Warmup: Coach’s choice.

Tech: warm up the deadlift & muscle up/progressions

WOD: 15-9-6

Deadlift bw.5

muscle up

There is always some sort of article floating around Facebook or Twitter where a journalist or gym owner posts what the “rules of the gym” are. There seems to be a new one every week, but one thing that I can guarantee you that they all say is

1. Keep yourself honest. No reps are no reps. You know the difference between a good and bad rep. 

2. Check your ego at the door. Our very own door says this. It’s true though, if you are able to leave it at the door your experience in the gym will be drastically better. 

3. Work on your weaknesses. Skill work is just as important as conditioning. 

4. Enjoy the process. Things don’t come easy all the time. 

5. Don’t cherry pick your workouts. If you are avoiding something, chances are you need to work on it. 

There are more for sure, but these five seem to be most reoccurring.

I think these rules are far better than the rules of the gym I once attended before I started CrossFit.

1. No dropping weights.

2. Wipe machines after use.

3. Shirt and shoes must be worn in the gym at all times. 

4. No chalk is to be used in the gym. 

5. No excessive noise. 

I think I made the appropriate upgrade. 

Tom

 Warm Up:

30 dowel dislocates

12 alt T-spine bridges

30 sec’s holding a goblet squat

30 sec’s handstand hold

Workout:  O-H-S (10×10)

This is the 2nd of 4 Tuesday’s that we touch on the (10×10) overhead squat.  We’re looking for an increase weight as an incremental progression there for I suggest going a bit heaver than last week.

Well, it is officially that time of year again. The weather is unclear, the year has settled in with few hiccups, and that journey of training has come to this: CrossFit Games 2014 Open. You are being watched by millions of people around the world, no, billions of people around the world, if they watch your video. So you better be prepared to break out the blinding coloured accessories and oil up for your debut.

I trust that the iron shoulders we have built over the past few weeks will hold up here. Not to mention the great programs from the months prior to this. The importance of shoulder prep will be something to take an extra note to today; you’ll be spinning and snatching for a hot minute. Relax, this is twice as easy as Mondays workout; not only do you get to use 2 hands when snatching, you’re 5 days better at double unders, and you are . Body rigidity and fluent movement are going to take lead role in this as well. You’ll be in a time crunch for reps.

Today, we’ll be running in regular fashion here under the MadLab roof. Grab a new or even an old friend and count for one another. We’ll have coaches on the floor giving you years of knowledge and love; however, if you are looking for a registered throw down, COMP Team will be available Saturday at 12:30pm. If you’re in for a good time, without the official register, come party at our more than regular classes.

I’d like to give a shout out to everyone engaging in this test of fitness over the next few weeks. I’ll be here for all of you as a coach. The whole coaching crew will be here for you.

Crush your enemies, see them driven before you, and hear the lamentation of the Open.

Chest

Friday

Warm

Coaches Preference or…

25 Dislocates
25 Band Pull Aparts
12 Single Leg RDL’s
12 T-Spine Bridges
12 Push to Downward Dog

Snatch Skill Transfer Exercises

Technique

3 x 3 Power Snatch @ 85%

Between your sets, get some smooth singles and doubles with your jump rope.