First off, great big congratulations to Emily Beers for battling her way to a second finish in the Western Canadian Regionals.   So proud she will be representing us in the Crossfit Games!!

As you recall from yesterday, I am focusing the next few posts on the documentary, Fresh –the Good Food Movement…Meet Will Allen.  He is the founder of Growing Power, a sustainable urban farm in Milwaukee.   He has taken 3 acres of land in a city centre and has created a running farm that not only provides food for the community but also educates many people through their weekend workshops.  In their 2000 square foot greenhouse, they take full advantage of the vertical space making the greenhouse 5000 square feet of usable space.  They grow 150 different varieties of greens.  They have a fish pond (in the middle of the greenhouse) with over 4000 tilapia –use the waste from the fish to fertilize their plants.  They compost 6 million pounds of food waste per year with the help of worms that break down the food…the end result is base material used for growing food.  Pretty inspiring stuff!

Our very own Dash & T-Bear have a fantastic urban garden where they grow kale, many lettuces, carrots, corn, tomatoes, squash, cucumber, strawberries, blueberries, raspberries, potatoes, broccoli, cauliflower, herbs, spinach, peppers, onions, garlic, and even olives! And they do this on top of a Honda Dealership in East Vancouver.  Vancouver Urban Farming at its finest!

-CFP & Associates

Warm up: The Tom Special

With an empty bar
15 Shrugs
15 Tall Muscle Cleans
15 Over and Backs
15 Behind the neck push press

Tech: 3RM Hang Squat Clean

Workout: 10 Min AMRAP
25 DU’s
5 HSPU

House of Sheppy loves ya!

I recently watched the documentary ‘Fresh’ and now I am inspired!  For the next few posts, I will be sharing some clips and information that I have gathered from the documentary.  With the season of farmers markets and the ability to buy local, organic or grow yourself quickly upon us….this is the perfect time to be reminded or educated about good food.

Here is the trailer for the documentary.  If you haven’t seen it yet, I highly recommend it.

 

The concept of monocultures is discussed.  (From Wikipedia) This is “the agricultural practice of producing or growing a single crop or plant species over a wide area and for a large number of consecutive years. It is widely used in modern industrial agriculture and its implementation has allowed for large harvests from minimal labour”.  The term is frequently borrowed for other uses, such as raising one species of livestock in a farm.  The problem with this is that Monocultures can lead to the quicker spread of pests and diseases thus needing to be sprayed with chemicals or having to be treated with antibiotics.  Monocultures do not exist in nature but the majority of our food is grown /raised in this environment.  In the traditional farm environment the animals produce natural fertilizers for the plants/crops.  Monocultures rely on synthetic fertilizers.

Basically the beginning of the documentary paints a bleak and depressing picture….but don’t worry the inspiration will be coming in the next few posts.  Happy Monday!

CFP

Warm Up: Partner Med Ball
4 Rounds
Sprawl Ball x8
Med Ball Sit Up x8

Tech: Emon 6 Mins
3 Push Press

W/U:Thruster

Workout:
100 Thrusters (95/65)
Every Min 5 Burpees
20 Min Cap

Here’s a short video of some of the peeps to keep an eye out for this weekend at Regionals… Spoiler Alert our very own Emily Beers is one of them

Friday

Warm Up

Dynamic Sprinting Warmup

Technique: Front Squat 5-5-5

Workout: Partner 2 minute Defence (135/95)

20 rounds alt partner (10 rounds each)

1 Power Clean
3 Hang Squat Cleans
2 Push Jerk
100 foot sprint (to the nutts line and back)

Saturday

Warm Up

Ankle Mobility
then
Agility Ladder

Set up workout

Workout: Kelly or Lil’ Kelly

5 or 3 Rounds

400 Run
30 Wall Balls
30 Box Jumps

The Canada West Regional are being held this weekend at the Richmond Olympic Oval.

A CrossFit Vancouver team made up of Baby Nat, Woodchuck, Meagan, Lumber, Dan and Goose Willis will be competing, and Emily will be competing as an individual.

Check out the full schedule on the CrossFit Games website: http://games.crossfit.com/region/canada-west

Team events are in the morning, while the individuals compete in the afternoon on all three days.

BUY A T-SHIRT, and come out and CHEER! The fittest men and women in Canada West will be putting on a show!

THURSDAY

Warm up: 800m row

Technique:

Burgener/Girard Warm Up with Split

Warm up the Alt Split Snatch

Workout: “Track Triplet” Games 2012

RX- 3 rounds 18 min time cap
8 alt Split Snatch RX (95/55)
7 C2B and 7 Pushups
400 m run

Comp Team- 3 rounds 18 min time cap
8 alt Split Snatch RX (115/75)
7 Bar MU
400 run

CJ has been around CrossFit Vancouver for a long time. But it took him a while to really embed himself into the community (or maybe it just took us a while to get to know him).

He’s pretty quiet and doesn’t always get a lot of attention, but through the years he has humbly worked his ass off and has become incredibly knowledgeable technically, and also one of our most reliable, valuable coaches. He was also the recipient of the Most Improved Award at our Coaches Christmas party.

Recently, he OFFICIALLY added a new asset to his list: He passed all of his final exams and is now a Registered Massage Therapist (RMT) – making him even more valuable.

Congratulations, CJ! We know how hard you worked!

Wednesday:

Warm Up: Annie 50-40-30-20-10

Double unders and Situps

Technique:

10 Minute EMOM: Even Minute 3-6 Strict T2B, Odd Minute 2-4 Strict handstand pushups

Pick a number for each movement that you can hold for 5 rounds of each. 

If you do not have a strict handstand pushup do negatives if that is out of reach do kneeling DB presses as a progression today.

Workout:

8 min Tabata Mash Up Alternating rounds of Goblet Squats KB Swings Use the same kettle bell for both movements.

Leaderboard for the day is Annie. 

Sometimes you just don’t feel like cooking. Or you don’t feel like having one of your “go to” meals for the third time that week, but you can’t think of anything better and all of a sudden you find yourself cooking one of the three meals you do best.

Change is good – sometimes we just need a nudge!

So here’s your chance. Post the favourite dinner you make for you and/or your family. It might be old to you, but new to the rest of us.

One man’s trash is another man’s treasure! Give the rest of us a treasure to cook this week.

Lately, Thai Coconut Curry Soup has been my “go to.” Getting bored of it now.

- Eunice

Warm Up-

Ankle/Calf Mobility – 5 mins

then

10 min ladder

D-ball slams and Box jumps

Technique – With an empty bar

15 shrugs
15 high hang muscle cleans
15 over and backs
15 behind the neck push press

Workout: Take the rest of the class to find your 3 Rep max hang squat clean. This will be your baseline for the month, so we want to make sure you have plenty of time to hit that Max.

We will be re-testing this every Tuesday so keep track of your lifts by posting in pocket coach!

WATCH VIDEO HERE – A WILL AND A WAY

This is one of the best pieces of work I have seen from the CrossFit Journal of late. Well worth the watch.

Tom

Warm up: 8 min AMRAP

5 Scapular Pushups
8 Wall Angels
10 Glute Bridges
6/6 T-Spine bridges

Technique:

Warm up your Deadlift and Snatch

Workout: 3 Half Girls-

1/2 Helen -8 min time cap

3 rounds
200m run
12 KB swings
6 Pullups

2 Minutes Rest

1/2 Diane -8 min time cap

12-9-6
Deadlifts (225/155)
Handstand Pushups

2 Minutes Rest and change the bar

1/2 Isabel- 8 min time cap
15 Snatches (135/95)

Score is total time minus 4 minute rest

Canada West Regionals are May 9th, 10th and 11th. This year Crossfit Vancouver has qualified a team as well as Emily Beers in the individual competition. Please come out and cheer on these athletes. It is always a great weekend and absolutely the fittest spectators at any event I have ever been too ;-).

Over the last few years there has been a major strength bias at Regionals, but not this year. Crossfit’s Dave Castro has thrown in some major gymnastics separators this year! Check out the Individual and Team workouts below.

It should be pretty exciting to watch the athletes tackle these tough events!

Get tickets for the Canada West Regional Here!

https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=64915&evt=&sh=

Friday

Warm Up 8 min AMRAP

6/6 1 legged Glute Bridges
30 sec Goblet squat hold
10 wall angels

Technique

Deadlift 3-3-3-3-3

Workout: 3 X 400m run

take 3 minutes rest between each run.

Your score for this workout is total running time. Take your time at the end of the third run and minus the 6 min rest. 

Saturday

Warm Up: 6 min AMRAP

5 Pullups
10 Hollow rocks
15 burpees

Warm up the movements and discuss pacing for the workout.

Workout: Hockey Night in Canada

10 Rounds of:
30 seconds of Wall Balls
30 seconds of D-Ball Slams
2 Mintes Rest

Coaches you can run 3 people to one station.

Score is total reps. 

Well it’s that time of year again….ass-kicking, beach body preppin, good ol sweaty House of Sheppy month! But this time with a twist. Brave Shep has left the programming to his three senior apprentices, under his watchful eye of course! Caroline, Mikey and Meagan coming at ya with the month of May!

We’d like to say a big thanks to Andy for April’s programming, our Scaps are feeling stronger already! This Month we will be focusing on the hang squat clean, every Tuesday you will have a chance to hit a max 3. We did this a couple of years ago, and had a great response to it. On gymnastics Wednesday, we will focus on Toes to bar, I think we’ll all agree this is where a lot of us fell short on 14.4 during the open. We will also feature a past Open, Regionals or Games wod once or twice a week in honor of Regionals month.

Get ready to work and have some fun guys!

House of Sheppy

Warm Up

4 rounds of
200m run
10 Wall balls

Technique
Warm Up to a heavy 3 Over head Squat No racks
Warm Up Muscle Ups

Workout: A slightly longer – Open workout 11.4 AMRAP 15 min

60 Bar Facing Burpees
30 OHS (120/90)
10 MU

The original Open workout was a 10 Minute AMRAP. We would like to give folks an opportunity to get through slightly more of the workout so if you did this workout in 2011 take note of your score at the 10 minute mark, then continue on to work hard for 5 more minutes.