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1340 East 3rd Ave.
Vancouver, BC
604.253.1261 .(JavaScript must be enabled to view this email address)
TESTIMONIAL
I love Crossfit Vancouver, the people are amazing, it makes working out so much fun. As an elite athlete it is always nice to have something different in your training, something that gives you that edge on the other competitors, I really think that Crossfit has helped me in that this year. So thanks to them! Love you all!
lauren McClintock is asking you to bring in your unwanted clothing to the gym for charity. We will have a box in the reception area.
Cleaning out the closet of your pre-paleo wardrobe could be liberating.
The Vancouver Intensive Supervision Unit (VISU) is an integrated team of health professionals, probation officers, and an addictions counsellor. VISU clients struggle with multiple barriers which include homelessness, mental illness, addictions, poverty, and involvement in the justice system.
VISU staff work with the clients to find and support them in housing, connect them with psychiatrists and care teams, work with them on any of their other goals, and assist with money management. We provide art and cooking groups which are always well attended. We also support our clients through their court processes.
Our clothing closet is looking bare right now. Any clothing donations would be greatly appreciated. It's a great way to clean out your closet! Sweaters, jackets, pants, t-shirts, socks (in decent shape), mitts, hats, baseball caps....
VISU clients are an amazing and colourful bunch. Despite their hardships in life, most of them have a great sense of humour, are talented, and are loving people. It is a pleasure working with them and no day is like the last.
Have most of you paleo'rs noticed that cooking and eating this lifestyle creates a lot more dishes to do? My sink-side time has tripled. Yes, my callused hands are are cleaner, but shit, my kitchen is even more crowded with slow cookers, salad spinners, tupperware, and creamy sub-par substitutes like almond milk and coconut milk than it has ever been before. Tonight, I went rogue - the priceless Ikea & Pier One China stayed in the cupboard.
I went Caveman. Dipping my Bison Shoulder Roast in my Cauliflower Surprise and Dijon Mustard. I continued lifting and feeding myself Gai Lan right from the stove as I spiced it and mixed in more creative spices to make these big green Chinese vegetables go down easier. All at the same time, loving the fact that I'm not dirtying another fork and plate.
This week also arose some temptation. After arriving at my favorite local gas station where we all have a little time to ponder as we squeeze the nozzle....I gazed around and you guessed it.....my mind smelled Salt and Vinegar Ms. Vickies and Haagen-Dazs Ice-cream over the smell of flowing petrol not but a couple feet away. My point is that I administered some willpower and didn't grab those extra salt laden chips and half litre of cookie-dough that could have easily added 1500 calories to my Thursday meals.
Result - I'm 166lbs - 10lbs down from 6 weeks ago and 3lbs away from my Bali goal of 163. Surfing, running and muscle-ups are a breeze when your down a few pounds as well. Strength and power hasn't wavered as well. Last week I hit a new personal best for squat cleans and also hit some heavy sets of 5's on the deadlift which I've never done before.
Anyway - post your thoughts on the extra dishes your doing, your cravings and temptations, and generally how your coping and feeling with this new paleo lifestyle?? OK?? We'd all like to hear some commentary now that were all about 3 weeks in.
Saturday
"Paleo Potpourri"
Workout
"Fran" - 21-15-9 of Thrusters and Pull-ups.
If you have done this within the last couple months get CFP to hit you up with the:
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.
We'd like all Paleo Challenge People to complete all 6 Workouts by Nov 30. You may use the times/scores if you have completed any of them within the last 3 months. They WODs are:
100m Shuttle Run,
Fran,
CF Total
Max Clean and Jerk
Dirty Thirty v2
and the 5k Run. 9 laps around the bark and puddles at China Creek Park.
If you can find time outside of class to run the 5km please do - keep it relatively flat if you map one out on the GMAPs Pedometer site. The weather never seems to be agreeing with us. I know the runners will be fine but the coaches might get a bit miserable out there timing.
Friday Warmup
Coaches Choice - use the shuttle run for those than still need to post their time.
Workout - Find your max Clean and Jerk
(1,1,1,1) - coaches be strict of technique. No press outs. Bar must be Jerked (ie thrown overhead and caught with straight arms)
Get in there Saturday and Sunday to clean up the rest of the workouts. I'll post some available gym times tomorrow.
Tbear
Workout - The Good 'ol Chipper is back. This one will test some finer and more skilled movements. Paleo'rs post your time to the sheet on the wall. Thanks
30 GHSU's
30 36/30" Box Jumps
30 Overhead Squats (95/65lbs)
30 Foot Rope Climb (4x up the rope)
30 Alternating Pistols (15 a-side)
30 Push Jerks (95/65lbs) - No Racks, start 2 athletes every couple minutes
Warm-up and practice the higher box jumps before proceeding.
Check out what our very own adventurist/apprentice Lina has been upto. I for one can't wait to play in the snow. I gotta hit the slopes this weekend.
Lina asks us not to be stuck with the Vancouver winter blues….. "There are still adventures to be had. I will admit going to the gym is a lot easier when it’s wet and cold outside but sometimes a daring escape into the wilderness in unimaginable conditions can be a lot of fun too. I m hoping that my Crossfit training this winter helps my body retain heat better as well as get my thighs ready for the burning telemark lunges that await me in the very near future!
Although the snow has fallen and I have been on my first backcountry ski tour of the season ‘shreddin’ the pow’ in thigh deep snow I am constantly itching for more. This past weekend though defined epic in a whole new way…..
An adventure on the mountain bikes unfolded…
On our second day of riding a group of us “hardcore” bikers rode up the Forbidden Plateau in Cumberland BC (hour ride up on mountain bikes). We began in the pouring rain but once we got going we all seemed relatively happy and comfy. As we climbed the roads turned to slush and then snow. The thought occurred to us that we might of brought the wrong gear for the weekend… we were on bikes in the snow? I think skis might have been a wiser choice… Nonetheless we kept on spinning (as best spinning can happen in snow) until we reached our trail head…. Where was it? The deep wet, slushy, muddy bogged out opening on the left…Fabulous!
The true adventure was deep in ice cold water and snow. There was lots of bike pushing and carrying and rippin down water filled trails flowing like rivers. My riding skills are okay and I am strong thanks to crossfit but the deep snow and huge puddles and mud did make it difficult to stay on the bike and so my feet never managed to warm up but did become numb. Couple hours later we finally reached our cars and found some hot chocolate (not so paleo..I know)
I think I am ready to hang the mountain bike up and bring the skis down for good. It is looking to be a great year of backcountry ski ahead. As winter comes to be do get out… There is tons to do from Nordic skiing, backcountry skiing, snowshoe running and good ol plain tobagoning….Winter is here"
More than 50 of you need to post your food log. Let's keep it going - there should be 70+ comments before Wednesday night. Put it together and post at minimum your last three days. This will help our on-going discussion of macro-nutrient balance, acid-base balance, protein consumption, insulin sensitivities, etc. Submitting Food Logs is part of the challenge - there is an accountability aspect here. 10% of your score is based on submitted timely and accurate food logs.
Check out this ample $6.49 Whole Foods Breakfast below....yes a lil bacon is salty and has a bunch of saturated and monounsaturated fat, but in moderation it's a better cheat than having potatoes or toast in my book. Glycemic Index is zero, and their stuff is free range and nitrate free. I'm estimating this bowl at 5 blocks of Protein, 2 blocks of Carbs and 10 blocks (of less than stellar but tasty) Fat.
Wednesday - Gymnastic Focus
Warm-up & Technique
- Mid-floor Handstand Holds - Try out the parallettes as well.
Technique
- Forward, Backward and Shoulder rolls
Workout (4 stations - 3 Rounds - rotate through each station starting every minute - just like Fight Gone Bad - partner up and grab a stopwatch and logbook)
- Max freestanding and/or walking handstand (1 pt for each second inverted - partner use stopwatch)
added to
- 1 min of 20" box jumps (1 pt for each box jump)
added to
- 1 min of distance covered in butt scoots (1 pt for every foot covered)
added to
- 1 min of superman rocks (1 pt for every rock)
rest 1 min.
Each Athlete will have a point score for the 14 minute workout. If a wall is used on handstands divide time/points by 5. Max score is 12 if handstand is held against wall for 60sec. If attempting a midfloor handstand walk/hold you can go up and down as much as you like. Clock always stops when your feet or ass hits the ground. Enjoy.
It was unanimous in our Coaches Meeting this morning that instead of emailing me your paleo food log (be it 30%, 50% or 90% compliant) we are going to post it to the message board this Tuesday. I'm asking for your past 7 days please. That is what you ate and how much. Keep it to cups, half cups, grams and ounces if you can. Please don't say a bag of chips, a bunch of bread and a bowl of ice-cream.....
I and everyone else will be able to view this. Don't be ashamed, we all want to learn and encourage others to eat a little smarter. This thing is challenging and I know a bunch of us could also use some your creative meal ideas as well. Many of you have done great so far, while others need some re-focusing if they want to see increased performance and a leaner body composition come Spring. Realize the first couple weeks are the hardest, you may feel light headed and sluggish but give it your body a little time to transition. Ask your coach to review your diet log with you. There will certainly be some tweaking needed as we all go ahead.
So - Post it here and get on with your healthy day.
Tuesdays Workout
Warmup
- 100m Shuttle Run (All Paleo's need their best time recorded by weeks end)
Technique
- Front Squats - work up to your true 1 Rep Max then
perform the following Workout
25 Front Squats at 80% of your 1RM
everytime you re-rack and rest perform 20 Knees to Elbows.
Post time to leaderboard.
"""" CLIENT MEETINGS - Mark your Calendar """"
Tuesday, Nov 24th - 8pm - CrossFit Lounge - T-Bear's Crew
Wednesday, Nov 25th - 7pm - CrossFit Lounge - Sheppy's Crew
Thursday, Nov 26th - 9pm - Charlie's Clientele.
So, I for one am certainly finding this diet a challenge. I love it, it's tough. Don't get me wrong - I'm leaning up but I feel like I need assistant blockers around each corner. Not to mention the anxiety of one of your friends or clients catching you with your hand in the cookie jar. This week I was able to stay in the mid 80 percentile for the zone-paleo. I had (in reverse order) about a gallon of popcorn, a half a brick of brownie (thank you CFP), daily wallop of cream in my quad americano and maybe a little honey, an eggnog latte, and probably too many seedless but delicious red grapes, and a little vino - altogether around 2 litres (shout out to Killer Cab of Pacific Breeze Wineries).
Not bad for the week, right?? No cheese, ice-cream, scotch, or bread.
What were your treats and diversions off the diet??? Post your confessions and nightmares (BK woke up in a cold sweat dreaming about cheeseburgers). Could you stay away from bread, cereal, starch and sugar??
On a Good Note
- I bought 12 different vegatables today to put in my weekly rotation
- Ate a bunch of Moose, Bison, Halibut and Salmon to put on a little muscle. Around 170g protein/day
- Ensured every meal included protein, good fats and a decent amounts of lower glycemic fruits and veg
- and of course took my 8g of Omega-3 Fish Oil each day
Paleo Challengers
Please compile your food log (amounts and all) and save it as a PDF. Send it in Tuesday to .(JavaScript must be enabled to view this email address).
Monday's Class
Technique
Going overhead with the barbell. Practice perfect starting and finishing positions. Get that bar going through a full range of motion and locked out.
Workout
"Tweaking Melanie"
10 mins - max reps back and forth of:
- 135lbs Shoulder to Overhead without dropping (use press, push-press, push-jerk)
- & Chest to bar Pull-ups
*ladies weight is 85lbs, you may go back and forth as many times as you like
** partner up and have your co-athlete count and cheer you on for the workout, then switch up.
I have conducted our first client meeting. It went completely different than I had imagined. It turned out to be an opportunity for my students to give us feedback on how we can get better.
What might have started out as "complaints" were quickly turned into a brainstorming session as to how we can get better. Glassman always told me "your clients will tell you how to get better".
He was right. I want to thank my crew for their honest feedback, very constructive criticisms,and developing ingenious solutions, it was a powerful exercise.
I know we will be a better community for it.
We also had a great goal setting session and developed "Study Buddy" groups for people interested in working on similar weaknesses.
I don't want to give away all our ideas just yet, there may be even better feedback to come. Each one of your coaches will be setting up a time to meet over the next two weeks.
I encourage you to attend and share. I have another meeting for my students who couldn't attend our first meeting at 7pm Wednesday 18th November
Thursday's Lesson Plan:
Warm UP: Stretch the shoulders (partner up) then do 30 shoulder press (45lbs)
Tech: Handstand push ups (fool around with the handstand push up for 15 - 20 min) Start with the handstand and find your appropriate progression if you need one.
Do a few pullups, and some Kb swings and run 200 m before the workout, then rest a few minutes.
I went Caveman. Dipping my Bison Shoulder Roast in my Cauliflower Surprise and Dijon Mustard. I continued lifting and feeding myself Gai Lan right from the stove as I spiced it and mixed in more creative spices to make these big green Chinese vegetables go down easier. All at the same time, loving the fact that I'm not dirtying another fork and plate. 
Lina asks us not to be stuck with the Vancouver winter blues….. "There are still adventures to be had. I will admit going to the gym is a lot easier when it’s wet and cold outside but sometimes a daring escape into the wilderness in unimaginable conditions can be a lot of fun too. I m hoping that my Crossfit training this winter helps my body retain heat better as well as get my thighs ready for the burning telemark lunges that await me in the very near future! 
Check out this ample $6.49 Whole Foods Breakfast below....yes a lil bacon is salty and has a bunch of saturated and monounsaturated fat, but in moderation it's a better cheat than having potatoes or toast in my book. Glycemic Index is zero, and their stuff is free range and nitrate free. I'm estimating this bowl at 5 blocks of Protein, 2 blocks of Carbs and 10 blocks (of less than stellar but tasty) Fat. 
