Ahh, the back squat. A great tool to develop strength. I am thinking of the movember crew and I acknowledge you all for your effort put in on prostate cancer research, I hope everybody was generous with the donations and thank you all for rocking the furry upper lip, we all got to witness some pretty sick mustaches! I saw a few that would put Bert him self to shame. Nice work gentlemen!

December is here. We have a few weeks ahead to really stick to the paleo diet. Let's get those logs posted to the comments section. The holidays are tough with all the different meals at most gatherings. For me I find myself saying ah, its the holidays who cares this little bit of cake won't hurt, another rum & eggnog won't hurt! Then I find myself on the scale in the New Year saying oh God what have I done.
Here's some pic's of some paleo foods that you may wanna stick to over the season, it requires effort in making them, however it truly sucks trying to shed the extra pounds off and watching performance drop cause of lack of integrity over the holidays!
CFP

Tuesday's WOD:

Warmup:
1/2 "Navy Seal"
500 metre row
25 thrusters
15 pullups

Technique: The Back Squat

Workout:
Back Squat 10, 8, 6, 6, 3, 1, 1, 1 Reps Max Weight

I hope everyone has had an awesome weekend, the local mountains were a little wet but it was alright cause the snow had stuck around!
My bro BK is a snowboarder now!!! I guess the CrossFit has paid off for him cause his legs were strong as he learned he was able to keep progressing each run. If it hadn't turned dark on us he'd probably be scouted by sponsors at this point!
Did everyone stick to the Paleo this this weekend? I broke down three nights in a row! (no integrity this weekend) As for today well I'll get back on it. If you had trouble post to comments. It was so great to get the feedback from you guy's/girls in the coaches meeting on how we could make CFV even more outstanding, I want to thank you all for your input, it is truly you who make this place what it is! We will grow together & continue to improve our box in the New Year!
Much Love, Charlie


Oh yeah its back the Dirty ol Sasquatch!

Coaches warm up with a tabata mash up of:
Hollow rock/Superman rock

Technique: review S-D-H-P & Push Press.

Work out weight is (55/75)lbs. scale if needed.
Complete: 21-18-15-12-9-6-3 for time of the following:
sumo deadlift highpull / push press.

The Big Los (Carlos) is back in the house, lets see who can take down his gym record from the last box!

Here is a Video of Snowball doing a heavy set of Back Squats. He might have a little Sasquatch in him.

The weekend is here for some it means time to hit the slopes as with the amount of rain we've been getting in the city means an abundance of snow on the mountains. This weekend we have a couple extra things going on. Saturday at noon we have the boxing clinic and Sunday we have stretch therapy clinic at 1:30pm.

Stretch Therapy Introduction - Nov 29th @ 1:30
Sunday afternoon Giselle and Andy are hosting a 2 hour Introduction to Stretching Workshop this Sunday for those who are interested.
This will be the first of four planned workshops (the others being an Upperbody Focus, a Lowerbody Focus, and a Total Body Focus), and will be considered a prerequisite for the ones that follow.
Cost is $40. Those who have already been to one of our Intro workshops can hop into this one for the low low price of $20.
Shoot Andy an email .(JavaScript must be enabled to view this email address) if you are interested, or if you have any questions.
See you there.






Warmup: 24 Turkish getup's (35/20)

Technique: Bench Press

Saturday's' WOD:
5 Rounds For Time
20 Wall Balls
10 Burpees

Also Tbear reminded me that everyone who is doing the Paleo Challenge is supposed to complete these Workouts by the end of the month.
Paleo Dirty Thirty v2.0
CrossFit Total
or Max Clean and Jerk.

The last of the performance workouts is the 5km run which I'm going to ask you to complete on your own time and post to the wall at the gym. Let's get them all in by the 30th of November.

Have a great weekend!

Starting Saturday November 28th the Shoe Bomber Dave Robinson is offering a boxing clinic for Crossfit Vancouver Students.

Shoe is a bad man in the ring, a Crossfit Disciple, an Olympic hopeful and a great boxing coach in his own right.

He will show you how to kick people's arses

Time: Noon every Saturday
Duration 1.5hrs
Cost $20

Emily "Punky Brewster" Beers (masters in Journalism) did a bio on the Shoe Bomber.

Read his Bio here Shoe_Bomber.doc

This Clinic should be real INTERESTING!

It's supposed to be a nice day tomorrow (8' with a chance of Sun!) so it could be done outside but we can set up inside.
WOD:
Death by 10 metres
10 meters on the min. Every minute, add 10 meters.
Set up cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round or minute until you can no longer continue.

Afterwards I would like Everybody to do some stretching as I don't think I saw anyone stretch after Thursday's Workout. I understand everyone is tired following the workouts but it's a part of something we all need to do. Stretching following the workouts will prevent soreness and injury.

It has been one hell of a year. My toughest since first year engineering school at McGill University.

It was hard, but like that first year in Montreal, I think I will look back at the past year with the same reverence for how much I learned.

I want to thank all of my friends and family who supported me, my coaches and our little company through this past year.

I especially want to thank you for the feedback you have given us at our client meetings. I know they are not all complete yet, but I have to tell you, the feed back has been awesome.

Greg Glassman always taught me. "Your clients will tell you what you need to do to improve you business. He was never so right.

I don't want to spoil all the "surprises" and tell all the thjngs we have learned until all the meeting are complete, but I have to leak some of the better ideas because they are just too good.

Our business will forever be improved because of your honest caring feedback.

Here is some of it: More coaches/apprentices in classes. Personal Best board/weekly PB on website. Study buddies to work together on weaknesses. Injury prevention education. More weekend/holiday classes. Harder warm ups. More stretching (a program for all classes). Old school leaderboard. Better organized and promoted Madlab

There are many more..... We are not perfect, we know our training suffered at times over the past 8 months. We have listened. We will implement the changes. We are committed to having the best fitness school on the planet.

Me, Tbear, Sheppy, Pup, Bull and Johnny are off to Bali Thursday night, we will be back on the 20th of December. It is a break that I believe is due. We are going to work on a very important document every day after our morning surf session.

Crossfit Vancouver's Constitution

We need to describe our shared dream and the original intent of this whole company. We need to define a code of conduct as well as a code of responsible communication (which will definitely include a policy of zero tolerance on hearsay, gossip and negativity). Our hedgehog concept and clear definable goals.

Our futures look bright.

For now, we are off to recharge the batteries and redefine who we are and what we expect from ourselves, our coaches and our students.

Brothers and Sisters

SURF'S UP!!!


Thursday's lesson Plan:

Warm UP: 50 med ball cleans 1 rope climb

Tech: Stretching

WOD: 9 Squat Clean (155/105 lbs)
3 Rope Climb

5 rounds

This is Michelle with her nephew, she is single

So I have been holding out on all of you for two years.

My favorite hour of the week (unless I have actually had sex) has been my hippy healing.

I love my massage and the best one I have ever gotten is with my girl Michelle.

I have been blessed. Michelle has always been a beacon of integrity.

She is the real deal:

Hang with her and your life will get better:

Here is what she does: (she really just gives you love)

Massage in all its forms helps to reduce pain, soothe injured muscles, stimulate blood and lymphatic circulation, balance the emotional body and promote deep relaxation. My treatments include all of this which encompasses deep tissue manipulation, movement awareness and energy balancing, all of which improve the structure and function of the body.

My whole approach to healing is working with the human body as a whole; the physical, the mental and the spiritual. I am currently completing the chartered herbalist diploma program at the Dominion Herbal College. I believe in working with the life force and with the integrated whole that the body represents. Any illness is a manifestation of dis-ease within the whole being. To truly heal, one needs to look at the interconnectedness and the dynamic play of all the parts in the whole- the physical, emotional and mental bodies and the enlivening presence of the soul. Herbs are a part of our total ecology and as such lend themselves to us to integrate and heal our physical bodies.

I have a love of herbal remedies that are useful in helping to heal specific ailments safely and most importantly naturally.

Maybe "hippy healing" is not what you need, I understand that. I am a certified massage therapist and I am fine with just giving people what they want in terms of a massage. If you want a beating, I can give you a beating.

If you want the real deal:

If you are open to the full pull: ask me for Reiki.

These treatments are for those who are truly open. Reiki brings one to a deep state of relaxation, falling deep into your sub-conscious, which in turn relaxes the body so the tissues are easier to manipulate.

here is the deal:

$65 per hour (it is worth way more, she is starting her own business)
Sign up at the gym

Or book with Michelle directly: 604-218-4749 or by .(JavaScript must be enabled to view this email address)

Patty

Dave "Shoe Bomber" Robinson is a great example of a CrossFit athlete. He does CrossFit so he can be better at his sport - Boxing. Last month some of us attended the Astoria Boxing Club's Annual Charity Event. Dave's fight was the second to last of the evening and did not disappoint. Here is some footage filmed and prepared by our very own Darren "BK" Lindwall.



Notice how he does not get tired. Steadfast and vigilant in the pursuit of victory. This was a former BC Champion he was beating on. Talking to Dave afterwards he told me that CrossFit helped him a lot. I was both happy and proud to hear this.

This past weekend Dave travelled to Kelowna to compete for the BC championship. He took silver in a close match. Congratulations Brother. We are lucky to have you be part of our community.

Whether or not you do CrossFit to be better at your sport, or you play a sport to be better at CrossFit, or you just plain love CrossFit... We should all give thanks for all we reap from these plentiful seeds we sow.


Wednesday Workout: Some Gymnastic skills then we are going into another session of hard hitting fun.

Tech/Skills: Ice Cream Makers/Back Levers

Workout: You have 25 minutes to complete the following:

40 Weighted Overhead Lunges (45/25 lb plate)

50 Burpee PullUps

60 Box Jumps (24"/20")

Score is the total time it takes you to complete all three. Take as much time as needed in between sets but you must be finished all three in under 25 minutes.

Ankle must be under the knee on the front leg of your lunge. Opposite knee must touch the ground.

Chest must hit the deck on every Burpee. Chin over the bar every time.

Most importantly... Have fun!!

Love Shep

Congratulations to Team Puppy for winning the latest instalment of Mad Lab.



A hard fought battle by all. I saw some amazing efforts over the course of this tournament. There really is no replacement for competition. Many thanks to Patty for putting it on.

I urge anyone who wants to step up their game to join the next instalment coming in January.

Tuesday's Workout:

Warm Up:

Eazy 1000 m row
Tabata Sit Ups

Tech:

Try some squats (front/back/overhead) with the giant water tube Andy built.

Warm up your Thruster

Workout: Since we are a giant laboratory...

Max Reps Thruster (95/65 lbs)

I know... Its crazy right? But think about. We max pull ups and push ups. We do max weight on lifts. Why not try a max rep thruster at Fran weight? Could anyone get 45 in a row (number of thrusters in Fran)?

Rules are as follows - You cannot stop moving. You cannot rest anywhere in the movement. The squat must be legal. Knee, hip and elbow all have to be locked straight at the same time with the bar overhead. From a side view your ear MUST be in front of your arm (face through the pain of glass) when the bar is locked out overhead.

If you can't do the required weight (try a few there if you can) then choose a weight you at least can do 21 of.

Take a few runs at it if you want.

This is a test of maximal effort. The thruster is close 100% full motor recruitment. I'm excited to see what happens here. This one might put you deep in the rabbit hole.

Love Sheppy

Sunday afternoon Giselle and I are hosting another 2 hour Introduction to Stretching Workshop this Sunday for those who are interested.
This is still the first in our stretching series (the others being an Upperbody Focus, a Lowerbody Focus, and a Total Body Focus), and will be considered a prerequisite for the ones that follow.
Cost is $40. Those who have already been to one of our Intro workshops can hop into this one for the low low price of $20.
Sign up sheet is in the gym next to the girtls washroom. Shoot me an .(JavaScript must be enabled to view this email address) if you have any questions.
See you there.
Andy

I quite liked this video. Clearly all CrossFit Vancouverites know the benefits of exercise. With our Paleo challenge some of you are learning what a good diet can do for you. What particularly rang around in my head is that love can change our health and moreover, affect our genes. So, your homework is to tell three people "I love you" today (pets count). Maybe it will even help you with the workout!

Monday's WOD

Skills/Tech:

Deadlift

5,5,5

Workout:

The Hawk

Max Push Ups
400 m Run

Score is total number of push ups. If you break plank or rest at the bottom your pushup round is over. Bring a jersey and/or hat to run in if it is pouring rain.

Coaches be strict on the pushups. Chest MUST hit the deck every time.

Love Sheppy