Today's Lesson Plan

Sunday's class is the Grouse Grind. Meet TBear at the bottom at 10:30 am.

Please confirm via the comments section if you're going. If less than 5 people are interested in Grinding it out tomorrow, then we'll cancel the class. We need 5 confirmations by 10:30 pm tonight.

Have a great LONG WEEKEND!

Holiday Monday's class schedule: 9 am and 5 pm

When The Pup's team won the fall Madlab, there was a big huppla of congratulations that followed. It was recently pointed out that Lumber's team was lost in the shuffle of the Andy Nutts Day and CrossFit Games preparations that they didn't receive the same attention this spring when they dominated the MadLab tournament. Huge belated congratulations to Lumber, the Duke (who dominated the Tabata Thrusters on the last night), Kermit and McLobster for owning the most recent MadLab series.

Saturday Class is at 11am only: Track Meet

Warm up: One lap of track

Tech: Broad Jumps

I recently went to a Bobsleigh Canada tryout and one of the tests they had us do was a two-footed bounding test.

Here's how it works: With both legs together, the athlete will take 5 continuous jumps forward - jump off and land on two feet. The cumulative distance is measured from the heel of the back foot, after the 5th landing.

The best way of achieving this was to rebound immediately after each jump as opposed to pausing to gather yourself.

Leaderboard will be your distance in metres. 3 attempts each.

According the Bobsleigh Canada, the following are the standards for excellence.


Entry Level: 11-12m (Men) / 9-10m (Women)

Development: 12-14m (Men) / 10-12m (Women)

World Cup: 14-15m (Men) / 12-13m (Women)

Olympic: 15-17m (Men) / 13-14m (Women)

Can anyone hit World Cup or Olympic standard on this?

WOD: 12 Minute Team Continuous Sprint Relay

In teams of four, space out evenly on the track -approximately 125 metres legs each. Sprint to your next team member, tag them, then they take off and tag the next person.

How many laps can your team do in 12 minutes?

Make sure you warm up well for these sprints.

He might be of Indian descent, but in this video Sheppy is more like Hitler than Gandhi, as he goes through a list of the school's flogging offences. Long story: don't commit these crimes and you'll avoid getting flogged. If Sheppy had it his way, the punishment would be a cane, so consider yourself lucky.


Friday Lesson Plan:

Warm up: 50 KB Swings

Tech: Warm up WOD movements

WOD: Big Ass Team Chipper

Teams of 2:

400 metre run (each run)
100 Wall Balls (between the two, one person working at a time)
90 Double unders
80 Sit-ups
70 KB Swings
60 Pistols
50 Pull-ups
40 OHS (115/75)
30 Burpees
20 Ring Dips
10 Handstand push-ups
400 metre run

Do you want O Lifting shoes???
Please post to the comments section what kind and size you would like.
We will be doing a bulk order in 2 weeks time.

The Dash

This weekend Crossfit Vancouver is hosting another Level I cert (apprentices attending are: Dash, Eagle, King Arthur, Ice T, Tank, Opie and Bennie.....wish them luck)

The class schedule is as follows:

Saturday 11am (no 10am class) Meet at the gym for a track workout
Sunday: 10:30am Meet at the head of the grouse grind trail Lumber and Tbear have a course mapped out for you, we are going to do the BCMC Trail.
Monday: 9am and 5pm Class



Each of these events are single day events.

Price: $179.00 for one day

Thursday's lesson Plan:

Warm UP: Tabata Glute ham situps

Tech: Squat clean

WOD Squat clean 1,1,1,1,1,1,1,1