Monthly Archives: June 2011
Posted in : Workout of the Day Posted on :Wed, 08 June 2011
Check out this video for some examples of WHAT NOT TO DO when deadlifting!
Warmup: 50 KB Swings for time
Tech: Bar Muscle up/ Ring Muscle up
Wod: “Wobbly Legs”
5 Rounds of:
- 9 Deadlift @ 315lbs/205lbs for veterans. Newbies go for 225lbs/135lbs.
- 3 Rope climbs
Posted in : Workout of the Day Posted on :Tue, 07 June 2011
Very often I find myself and Sheppy explaining to people why they shouldn’t eat grains.
The big Paleo Bear talks about it all the time and tries to get more and more of our students off of them.
What I noticed is that there is a common belief amongst the general public that is the same as that which our mainstream health practioners tell us: grains and cereals are good and healthy.
Mark Sisson, from Mark’s Daily Apple, talks in his blog about the responses he gets about this subject, and some happen to be the same ones we come across at the gym. So let’s take a look at some of these assertions:
“YOU NEED FIBER!”
A few years back, scientists found that high-fiber foods “bang up against the cell’s lining the gastrointestinal tract, rupturing their outer covering” which “increases the level of lubricating mucus.” (Excessive mucus prevents absorption of nutrients.)
Yuck, thats sounds awful!!
There is plenty of fiber in the vegetables and fruit we should be eating.
“YOU NEED VITAMINS AND MINERALS!”
Yes! We do need vitamins and minerals, like B1 and B2, magnesium and iron, zinc and potassium. But not from heavy-carb, bulky grain! Even a serving of “whole grain” can’t compete – nutrient, vitamin and mineral-wise – with a bad ass salad!
“ITS THE FOUNDATION OF THE GOVERNMENTAL FOOD PYRAMID!”
Governmental endorsements are not pointed in your favour, grain-eater. They are strikes against you.
The fundamental problem with grains is that they are “Neolithic” food that the human body has yet to adapt to consuming. In fact, grains were right there on the forefront of the agricultural revolution.
Also they were harsh, tough things that probably didn’t even taste good. It took a ton of work just to make them edible, thanks to their toxic anti-nutrients.
Some animals are clearly adapted to grain consumption. Birds, rodents and some insects can deal with the anti-nutrients. Humans, however, cannot. We simply do not have the the wiring necessary to mitigate the harmful effects of lectins, gluten and phytates.
So the answer is NO. We do not need grains to survive, let alone thrive.
Take the hint and stop eating them!
Warmup: Burgener Warmup
Tech: Snatch - not a 1 rep max, just go heavy enough that you can still work on your technique, eg: first pull, second pull (full extension of the hips while arms straight) and receiving it in a full squat.
Wod: 2011 Regional Games wod #1
- 1 Km Run
- 30 HSPU
- 1 Km Row
Go hard boys and girls!
Posted in : Crossfit Testimonials Posted on :Mon, 06 June 2011
I just wanted to say thanks for being so great. It has almost been 2 years since we started!! I can’t believe it. More
Being part of the Crossfit Vancouver apprenticeship program has been a great experience. There is a camaraderie to coaching at our school that I feel is unmatched elsewhere in the Crossfit community. More
Posted in : Workout of the Day Posted on :Sun, 05 June 2011
Tonight kicks off Game 3 of the Stanley Cup Finals and the city has Canucks Fever. It was beautiful to walk around downtown Saturday and see so many fans sporting their Canucks gear and the thousands of people crowding together to watch the game and cheer our team on.
This spirit brings me many memories of back home in Brasil when I used to watch and cheer for my soccer team. But now my life is in Canada and I finally understand the signficance of this game to Canadians… and I’m thrilled to be part of it.
Reading some of the stats on the Canucks players ice time, I realized just how intense this game is. These guys are playing an average of 40-50 seconds at 100% effort before needing a break, and playing just 20-25 mins of a 60 minute game (see chart below).
This is a humongous interval workout!
This is a game of short bursts of sprints with little recovery time, so you have to be in top-notch shape to handle both anaerobic capacity and aerobic endurance.
WARMUP / TECH: Agility ladder
WOD: Let’s honour our team with our very own Hockey Night in Canada!(Burpee version!)
10 Rounds of:30′ Wallballs (20/14 lbs)30′ Burpees2 min Rest
Try to fit this wod in your schedule today!Much love,
Posted in : Crossfit Testimonials Posted on :Sun, 05 June 2011
Mareck Bigler travelled all the way from Switzerland to complete our junior apprentice diploma program. He graduated in the spring of 2011 and headed home with the tools to help him open his own affiliate in Switzerland.
Here’s what he has to say:
With a gymnastics and team sports backround, I discovered Crossfit two years ago and it caught my interest right away. I did one year of training by myself, took my level 1 cert, and then headed to Crossfit Vancouver for their apprentice diploma program. More