Today's Lesson Plan

Monday



Inspired by Team Canada's gold medal performance it is time revisit an old classic. Hockey Night in Canada, sort of... unfortunately most of our d-balls are not in the best of shape. So, instead may I present...

Hockey NIght in Canada, with Burpees! Alright, now that I have everyone's attention here's the breakdown.

10 rounds

30 seconds wallballs (20lbs/14lbs)
30 seconds burpees
2 minute break in between rounds.

This workout is best done with a partner to count for you. After group one finishes the first round give the partners 30 seconds to get in place. This allows for 30 seconds transition between the two groups. That is:

Group 1 - 0:00
Group 2 - 1:30
Group 1 - 3:00
Group 2 - 4:30 etc.

Make sure each wallball touches the white line and that on every burpee the chest touches the ground. Your score is the total number of repetitions.

Tuesday


Tuesday is snatch development day.

For technique we will be working on getting underneath of the bar fast. Work with tall snatches and heaving snatch balances.

For the workout we have the following.

Number of rounds in 20 minutes

1 snatch (full snatch, if you power snatch you must do a full overhead squat)
3 heaving snatch balances
6 OHS
200 m run

The weight on this one should be relatively light. Ladies try 65 lbs and gents 95 lbs. If that proves to be too much scale the weight so that you are comfortable bringing it back down onto your shoulders from the initial snatch.

The crew getting ready for one last Olympic night on the town.

Apologies for missing yesterday's post. The Meadowlark Saved the day with a doozy.

Sunday's Workout:

Barbell Jacob's Ladder

Boys start at 45 lbs. Girls at 25 lbs. Up by 20 lbs per barbell.

How far can you go in 10 minutes?

Don't forget about watching the Gold Medal hockey game at the gym. Puck drops at noon. YaYa!!

TBear's afternoon class is at 3 pm.


Love Sheppy

Send us photos of you at the games

First one to get a picture of themselves next to the cauldron or the rings with a CF Vancouver shirt or hoodie

Gets a free hoodie (Brand new Black Model)

Meet Robert Andrew Dunn.


Born in Surrey BC September 30, 1975. Rob and his family moved to Winnipeg the following year. As a boy Rob loved to draw and got pretty good at snowball fights (what else do you do in Winnipeg for 11 months of the year?). He also learned to play the guitar.

The Family moved to Vancouver Island in 1990. Rob spent his high school in Brentwood Bay where he continued playing guitar and took up rugby, soccer and tennis (he looks pretty good in short shorts ladies). It was at this time that he fell in love with cars (rebuilt a few Porsche's in his day). Ask him anything about cars. He'll know it. Its amazing.

Rob attended Camosun College in 1994 where he got a diploma in Computer Systems Technology. Now grooving in Victoria Rob took up weightlifting (sister owned a gym) and beefed up to 240 lbs (picture on the right). He had a hilarious gut when I met him in 2000. Over the following years Robbie took up travelling, surfing, running and DJing. Make no mistake, this guy can cut some rug! All this while building up his Business Analyst career.

Long overdue, he and I moved to Vancouver in the summer of 2006. I joined CrossFit Vancouver immediately but it took me becoming an apprentice coach (Feb 2007) for him to get on board. I remember when he finally agreed he said "OK fine but I am not going to squat past parallel!". I love bugging him about that. It didn't take him long to get the nickname Erkel but the true Sith "Darth Erkel" took a few more years.

Currently Rob works as a Business Analyst Consultant with Pacific Blue Cross. Like so many people that sit at a desk for a living Rob was having a lot of back trouble. Although very reluctant at first I encouraged him to lift a little more with his squat and deadlift and voila, the back pain went away. I let him spin his wheels with his "My way or the highway" attitude and he eventually understood what we were trying to do here at CrossFit Vancouver. Make better human beings.

Rob has been my good friend for 10 years. It's been a pleasure (and sometimes pain - haha) to watch him grow as a human being over this time. Can't wait for the next 10. Happy 3 year CrossFit Vancouver Anniversary to my first client. Cheers to you Robbie and all the light you shine in our lives.


Friday's Workout:

Warm Up: 200 m Row Sprint x 4 - Rest the duration of your last row between

Tech: Agility Ladder. Have a good 15 foot sprint at the end of each ladder.

Workout: Annie

50, 40, 30, 20, 10

Double Unders
Ab Mat Sit Ups

Classes are smaller these days with the Olympics in town so I thought we could sneak in this workout. Also thought it might bring in Benson as he loves this workout and has been super busy lately getting ready for a baby. Any day now Canace.

One Love,

Sheppy

Big Win for Canada. A lot of you have been asking for it, so lets do it.

Gold Medal game up in the lounge on Sunday at noon.

Details to be released later. Our Sleeman's Rep Caroline has been kind to our community.


High performance Center testing will go next weekend

March 6th 2pm - 5pm
March 7th Noon - 3pm


Semi Final Previews

GO CANADA GO!!!!!