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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!
We call him "The Reverend" but Dave Elmhurst's real name is "The Divine Prophet"!!
One very important part of the CrossFit curriculum is that we play sports. Well, this CrossFitter does amateur wrestling. Yep, like the WWE. Make no mistake, these guys are great athletes.
The League is called Extreme Canadian Championship Wrestling (ECCW). It just so happens that the Divine Prophet will be battling it out in a two night double header coming up January 29th and 30th. The first night is in Surrey and he will be fighting a masked wrestler. There is a lot on the line as the following night, in Vancouver, IF Dave wins in Surrey, he de-masks his fallen opponent. However, if he loses in Surrey (no chance) then the masked man keeps his disguise and The Divine Prophet will be dis-bearded. That will be a lot of hair.
I, for one, will not be missing this event. Ticket and location information is on the website above.
Oh ya and there is a women's match on the card as well.
Born 1971 in Cambridge Massachusetts, Craig grew up playing Little League and ski racing. He thought he was going to take the skiing further but wrapped himself around a lift tower and never really went back to it. Ask him to put on his New England accent. Its priceless.
He graduated from North Western University (Chicago) in 1993 with a B.A. in Economics. While there he played water polo for the school and also met his lovely wife to be (Jodi). He then spent some years in Sun Valley, Idaho working for a private equity firm and running trails in the mountains. I believe there were some golf games in there as well. In 1999 he proposed to his wife on Halloween (while wearing an Elephant costume) and they were married the next year. They had a little boy (Cody) in 2005 and expecting another this summer.
In 2003 he graduated from MIT with a Masters in Real Estate Finance. Following that he had his own real estate development company for years. In November of '07 Craig was bit by a tick while camping and developed Lyme Disease. The infection grew in his hip. Add to this a few mis-diagnosis's and he was laid out for a year.
Craig moved to Vancouver in 2008 for a Job with U.B.C. Properties. He teamed up with CrossFit Vancouver in May of 2009 and has been hooked ever since. He is here 4 times per week and works out on his own 2 other days. I asked what he had to say about CrossFit and he said "How the hell did I not hear about this earlier?". He says it has really changed the way and how hard he works out.
From the first phone call with Craig I knew he was a special guy. He is "Steadfast and Vigilant" personified. His hip is much stronger and mobile than when he started and I don't see this trend ending anytime soon. He stands as a true testament that functional movements have integral healing qualities.
Thanks for being part of our community Craig. I hope we know each other for a long time.
Listen up all you Paleo Diet enthusiasts/incumbents. We have until the end of February (almost 7 weeks) to finish this thing strong. Hunker down and clean up! There is still lots of time to make significant gains. Please post your food logs on today's blog.
Wow does this look good.
.65 lb Mahi Mahi steaks (blackened)
grilled red peppers & zuchini,
tomatoes, oven roasted potatoes,
on a bed of arugula
Wednesday's Workout:
Tech:
Work on Handstands. Use Tucker's handstand training template (rotating 3 people with a lead and back up spot). Try it on the parralettes if you have time.
Work on Muscle Ups. If you are miles away then work the toe/knee assisted mu. If you are close try the jumping mu. If you are really close GET ONE!!! If you have one already try statics or a few max reps sets.
Workout:
Wabbits
10 Burpees
200m Run
9 Burpees
200m Run
8 Burpees
200m Run
7 Burpees
200m Run
...
2 Burpees
200 Run
1 Burpee
200m Run
We've done this one before. Check your books and BEAT YOUR SCORE!!
Be careful of traffic today and everyday. A neighbour came by today and said she has had a few too many close calls with our runners.
Thursday's Workout:
Here it comes...
You know it...
THE WIDOW MAKER
20 Rep Max Back Squat
If you have not clued in, or were not here last winter, we are doing a cycle of Widow Makers again. The results last year were amazing. This "endocrine cannonball" (Mark Rippentoe) vaulted some of our athletes to a whole new level of performance. Not only do they does it train your squat, it trains your mind to be strong. Its all about will.
This is the third time we have programmed it this time around. Most should have done this at least once so far. Definitely smart to go a little easy in the beginning. Do so if its your first time but if it is your second or third swing at this don't be afraid to jump up in weight. Especially if your last one was eazy cheezy. From here on in you need to do this once a week. If you cannot make it in that day do it before (or after if you are made of steel) the workout next time you are in.
Enjoy!
The Shepherd
Ps. The lost and found will be transferred to Lauren's clothing drive after this weekend. Come grab your stuff or it goes to charity.
Giselle and I 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.
Shoot me an .(JavaScript must be enabled to view this email address) if you are interested, or if you have any questions.
Hope to see you there.
1) Functional Movements
2) Constantly Varied
3) Executed at High Intensity
Beautiful in its simplicity, we are the humble benefactors of this elegant cypher. It has dramatically improved my health and wellness, enriched the quality of my relationships, made me better at other sports, and given me an AWESOME career. I am so very fortunate to have found CrossFit (CrossFit Vancouver in particular). I think the world would be a better place if everyone did it.
At our Coach's meeting today we decided to honour all that we have reaped from "The Sport of Fitness". We will do this by programming a minimum of 2 benchmark workouts per week (The Girls, The Heroes and a few more... - Go to 4.1). Having these as part of our regular rotation will give us a razor sharp measuring utensil to track our progress. I am really looking forward to doing these WODs on a consistent basis. I always hit it harder when its a benchmark.
Many gracious thanks to CrossFit's Founder, Greg Glassman. Have a listen to him speak.
Tuesday's Workout:
Warm Up: Coach's choice
Tech: Front Squat
3, 3, 3
Workout: Helen
3 Rounds for time
400m Run
21 Kettle Bell Swings (Black/Red)
12 Pull Ups
I got this recipe off LaLanne Fitness in San Francisco. Sounds delicious. I'm sure we could sub the garlic salt for real garlic and the steak for all that delicious bison we have.
Paleo Pepper Steak
1 pound round steak cut 1/2 inch thick
2 Tbsp. olive oil
1 medium onion, sliced
1 medium green pepper, sliced
dash garlic salt
1/4 cup water
2 cups shredded carrots (about 4 medium carrots)
Cut meat in half lengthwise with a sharp knife, then crosswise into thin slices. Brown meat in hot oil, then add onion and pepper; cook 1 to 2 minutes. Stir in water, and sprinkle on garlic salt, and cook about 5 minutes, stirring constantly. Serve on a bed of shredded carrots.
How do we measure success at CrossFit Vancouver? Are the most successful people the best CrossFitters?
My answer would be no. Give the top dawgs their due though. There are some amazing feats that go on in our box and the CrossFit community at large. I think that recognition is automatic.
I believe success in our community has more to do with who you are as a person rather than how good an athlete you are. Do you like a challenge? Are you a hard worker? Are you willing to put your ego away? Is your integrity intact?
Time and time again I see people from all different athletic abilities asking these conditions from themselves. When they do this consistently and over time they are being successful in our community.
Funnily enough, many of our top athletes have all these characteristics.
One of my longest lasting clients, Glynn Munro, is Chief Petty Officer First Class and Formation Chief for the Naval Reserve of Canada. He is based out of HMCS Discovery. Their motto is "Steadfast and Vigilant". These are exceptional guiding principles. They encompass the cornerstones of a successful strategy in any endeavour.
I urge all of you to be steadfast and vigilant in the pursuit of excellence in your lives and at CrossFit Vancouver. Let's make 2010 a year to remember!
Here is a great little piece our fearless Leader put together a while back.
Monday's Workout:
Christine
500 m Row
12 Body Weight Deadlifts
21 Box Jumps (20")
Great energy, great teams, and the effort displayed was above all my wildest expectations. I for one have never experienced a workout where 40 of the 77 crossfitters were going full tilt at once, albeit at different stages, but still attacking this one workout inside one gym. What an awesome feeling. Congratulations to everyone. You all completed the Co-ed Version of the Century Club with no injuries and hopefully many good memories of an epic workout.
Should we attempt it alone next year?
AND Hey - Did someone see Duke actually carry Kermit and the 90lbs of plates for the finishing run??
Paleo Challenge Athletes - please post Thursday, Friday and Saturday's Food Log to the comments section
Sunday Workout - 10:30am & 2pm Classes
"Sunbeam"
12 - 135/85lbs Shoulder Press
1 mile run
12 - 155/105lbs Push Press
1000m Run
12 - 185/135 Push or Split Jerks
600m Run
Racks allowed - share a bar and rack if the class numbers are high.
Use progressions - these weights and reps are designed to be at 75% of 1RM. So scale down if these weights are close or over your 1RM.
All CrossFit Vancouver members can jump in and join the workout tomorrow. There will be progressions for every movement in the Century Club. Yes, it will be an endurance effort but we'll go through the many options for the rope climbs, pullups, ring dip progressions.. Post here if you need a partner.
10:15 - "Kick-Off" Heat
Team #1 Corey and Sunghee
Team #2 JB and Brooke
Team #3 Chubey and Kelly Samms
Team #4 Seron and Iron Sheik
10:30 Heat
Team A - Jenny and Whibbs
Team B - Aimee and Colin
Team C - Smart Girl and B.K
Team D - ShoeBomber and Carrie
10:45 "The Girlyman Heat"
Team #5 Girly and Peter OS
Team #6 Pinky and Lumber
Team #7 Dober and JayBoy
Team #8 Andy and Emily
11:00 Shepherd Heat
Team #9 Sheppie and Elaina
Team #10 Wendy and Derek
Team #11 Rhea and Marco
Team #12 Snoball with the Mom & Daughter Combo (Lesley and Natalie)
11:15 - The Wildebeest Crew
Team #13 Patty and Lauren
Team #14 Kermit and The Duke
Team #15 Hallie and Charlie Palmer
Team #16 Marcie and Tbear
11:30 - "Puppy House"
Team #17 - Pup and MamaCITA
Team #18 - Fancy Pants and Bald Eagle
Team #19 - Brass and Jill
Team #20 - CDot and Morning Date
11:45 - "Proffesor's Office Hours"
Team #21 - Fern and the Prof
Team #22 - Tinkerbell & Teresa
Team #23 - Peter Bell Irving and the Plumber
Team #24 - Craig and Brother in Law
All others will be added - don't be shy. Come in - CJ will get you warm and into one of the heats.
1. Yes - your sore, I hear you - me too. Good. Come back tomorrow.
2. The Jan 22nd Crossfit Nutrition Certification is cancelled so regular CrossFit Vancouver weekend classes are back with the Sunday 2pm addition.
3. Except Jan 9 - Nutt's Tribute Workout - We'll open at 9:30 and heats will start at 10:15 and go every 15 minutes. A few ladies and gentlemen are still needing dates. Myself included. It's ok to ask via the comments section. I'll post some heat times for teams tomorrow afternoon. Email me if you must be out of there early than noon.
4. Your food logs are OVERDUE - post your diet for the past few days if your in the paleo challenge. Your opportunity to receive maximal points for the easy part of the challenge may put you in jeopardy of taking one of the top spots. Big Tip (from Mamacita) writing down what you eat really helps keep you on track. Try it
Friday's Workout
"Toss your Load"
Partner up and record completed reps and loads for 2 Rounds of 3 Lifts. This gives us a real good idea of your power output for some skilled movements that require speed and technique. Especially when pulling and catching heavier weights.
1 min Squat Snatch (choose anywhere between 35 and 155lbs)
1 min rest
1 min Power Snatch (choose any weight between 35 and 155lbs)
1 min rest
1 min Power Clean (any weight between 65 and 225lbs)
Switch partners and record them. Then step back up for a second round - change weight if you like. Enjoy.
Point's are as follows:
multiple rep's by 1/100 of the weight used so if
PeterOS squat snatched 95lbs 10 times in that minute he gets 9.5 points
then powered snatched 135 - 10 times = 13.5 points
then power cleaned 185 - 13 times, go get a calculator and you'll find that's 24.05
So his first round score is 47.05
- Adjust your workload as you see fit for the second round. Can any of the women get over 70? Guys, does 100 seem reachable?
We call him "The Reverend" but Dave Elmhurst's real name is "The Divine Prophet"!!
VS.
