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1340 East 3rd Ave.
Vancouver, BC
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TESTIMONIAL
Crossfit has dramatically changed the way I look at fitness. As a soldier, I need to be fit enough to deal with unexpected events, and just running and doing weights isn't adequate. Once I started Crossfit, I knew I had found the best all-round fitness program in existence... When you're Crossfit, every challenge that life throws at you seems easier to conquer.
Happy New Years Eve day! Gym will be closed on the 1st.
Today's Workout:
20 Rep Back Squat
If you have never done these before think about using between 60-65% of your one rep max (probably 60%). If you have done the Widow Markers before...you know what you are in for...try 70-75%
Here are a few things to keep in mind:
Stay tight - your poor form will surely degrade with such high reps.
Take two or three breaths between reps. Even after the first few reps. You'll need the oxygen, this isn't a sprint. If you can rip these reps off, then the weight you choose is too light. These sets can take as long as three minutes to finish.
I'll say it again - stay tight. The upper body will be working crazy hard to keep the midline stable while trying to support the weight and fill the lungs with air.
This will be a lesson in mental stamina. First of all you are doing a set of twenty with a weight you should only be able to do for ten (which is hard to wrap your head around).
Plus, two and half to three minutes is a long time to have that weight on your back, it gives that voice in your head plenty of time to talk you out of your next rep.
Keep focus through out the entire set. Convince yourself you will not quit.
Keep spotters close.
Here is a video of everyone's favourite Chicken Lover blasting through a set.
1 RM Turkish Get Up Left arm
1 RM Turkish Get UP Right arm
Part 2
Beep Test
Add both TGUs together and then multiply by the number of levels completed during the Beep test. Example (95lbs left arm + 80lbs right arm) X Level 11.4 = 1995
This should be interesting; we're taking a Bigman movement and combining it with (arguably) a Littleguy workout.
TGU's start on the ground, move through standing tall, and finish with the weight under control and both shoulder blades on the ground.
One foot has to completely cross the line for each 20m length of the Beep test. Athletes will have one chance to pickup the pace if they miss a beep, if they fail to cover the next interval before the next beep they will be eliminated.
The Beep test involves running continuously between two points that are 20 m apart. These runs are synchronized with a MP3, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording. This test is often used by Coaches/Mil/LEOs to assess athletes/recruits Vo2 max and stamina. The Ontario Provincial Police and Canadian Forces require a 6.5, the Royal Marines (UK) need an 11.
The test record is thought to be held by Hakan Mild, a pro soccer player for the IFK Gothenburg in Sweden, who got to level 19.13! Steve Nash, Phoenix Suns, completed 17.
Here is a little video we had of Andy. Here you can see just what kind of an infectious spirit Andy Had.
Last night was a rough one. There were a lot of toasts and tears. We sat around and watched footage of our first MadLab tournie where Nutts puked at the 40min mark. The footage is on Tbear/BK's hard drive and they are gone away for Christmas.
There is a great interview of Girly and Andy and loads of great video of that tournie that we will put up before the new year.
Here is Andy's Web page with his updates he posted.
The shared vision of all our coaches, close family and friends is to have balance in our lives. Our coaches give a lot of themselves, they need to get away from everything to recharge and have more to give later.
A big part of this shared vision which leads to balance is to see the world via surf vacations. In order for us to be able to have a great vacation like we just had, we need people to step up. I want to acknowledge those who did just that.
Urban Monk, Jailbird, Lumber, Fancy Pants, Lunger, Kermit, Maryland, Punky Brewster, CJ, Marco, lina, Girly Man and all of you veterans who helped out the new kids in Classes.
Thank YOU!!! We really appreciate what you do for all of us.
