Shoe Bomber's boxing clinic is moved to 2pm this week to accommodate the Nutts Tribute workout.



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

Read his Bio here Shoe_Bomber.doc

By the way....Dave recently won the BC Boxing Championships

Way to go Shoe!

Happy New Year Everyone.

I just wanted to drop a quick note to say hi to everyone and discuss new things coming up in the next few months.

We will begin implementing the results from the client meetings in the next few weeks. Thanks for all your great feedback, we are really looking forward to making our school better.

We will begin another MadLab Tournament at the end of the Month (Give everyone a chance to get up to speed)

We will also have a one day Mad Lab Hopper event in March.

We are going to start our HIGH PERFORMANCE CENTER for all of those who are interested in the Crossfit Games or are a professional athlete.

Our next version of the Leaderboard should be ready for release in May.

This weekend we are having a tribute to Andy Nutts, but we are going to have a major event for Andy's birthday in June (3 man tournament and a party to celebrate his life)

On this last note I want to thank all of you who attended the wake and the funeral and for all the texts, voice mails and e-mails of support over the holidays. It was a rugged time, thanks for the support.

For those of you who missed the funeral......it was incredible, sad, surreal and a real honor to have been there.

I especially want to thank his family and best friend Scott Cressman for including all of us and for giving Crossfit Vancouver so much respect and credit in developing him as a person. It really meant a lot to me.

The overwhelming feeling of being a part of 1,000 people clapping, standing and whooping in the most thunderous applause around a Coffin Draped in the Canadian flag applauding the life of a great friend who died for all of us changed me forever.

"Make a difference.................Live life to the fullest" Andy Nutts

Finally: 2010 is going to be the best year ever!! Lets get cleaned up, get our Paleo on and get fit.

That was a very humbling workout today. I believe I caught a brief case of "pussitis" after breakfast and it lasted until Reto showed me how to step up and f*(king squat 30 in a row. Thanks Brother - looking back now ....I believe I was in this carb induced daze where my mind was thinking this stuff is hard or something. I'm convinced it's the damn popcorn mixed with Guldlen Draak and the chick flick I watched last night. Who wants some Redinbacker and a cheap air popper??

On to better things - This Sunday I'm kicking off an additional Sunday class at 2pm followed by an informal nutrition and programming discussion for all that want to express some of their thoughts on both those topics. I'm going to host these Sunday Sessions for 6 weeks and if there's good attendance I'll keep them going. I also hope to bring in a few guest speakers that will interest our crew at Crossfit Vancouver. Topics from eating, cooking, motivating, programming, rehab and physio to general good health will be discussed. Anyway, post your ideas and we'll make what we can, happen.

Paleo Challenge - Post your food log for Sunday, Monday, Tuesday, and Wednesday morning to this blog's comment section.

Let's read it! Put it down - how ever bad it was. It's confession time.

Wednesday's Workout

"Michael's Bitchin Auntie"
800 Run
21 HSPU's
30 V-Sits
800m Run
15 HSPU's
30 V-Sits
800m Run
9 HSPU's
30 V-Sits
- umbrellas, parkas, and toques allowed
- Abmats for HSPU's and bent leg V-Sits are progressions

Thursday Workout

RETURN OF THE "WIDOWMAKER"
-Get in there and back squat as much weight as you can for 20 Reps.

Cooldown will be a much needed 15 minute stretch session.

T to the ICantbelieveImissedtheleaderboard Bear whocaughtabriefcaseofPussitiscauseofalltheharmfulbuttastycarbsIchosetoputintomymouthlatelastnight

My month off gave me a tremendous amount of time to let my creative side ponder alternative ways to push everyone's work capacity to the next level. As muscle memory progresses our adaptation to repeated movements become a little less effective - so we play with some tweaked but still super functional and effective movements to add extra little pieces to our skill set. Think about the butterfly pull-up, the thruster before crossfit was around, the double squating wallball (2Fer), the triple-under. We coaches continue our pursuit for excellent programming within our 5 coach rotation format. We all need data from our athletes to tweak and adjust our focus for you the athlete. Later this week, I'll touch on some potential additional training that many of you fire-breathers should be taking on in addition to just hitting the open classes. More later...

For Tuesday, and to mostly satisfy my curiosity but also for us to gain some additional insight where the majority of us are in our training these days - this one is going to be a little different. A little difficult. But definitely a fun one for us all to enjoy and test. As you can see they're majorily (is that a word?) about speed. But, of course, many if not all the 10 general physical skills will take "supporting" roles.

Get in groups of 3 or 4 for testing - each group will have a stop watch and a couple people to count and motivate the person performing the task. Coaching will warm you up then rotate all of you through these shorter, relatively quicker - higher workload tasks.

Rest as needed between the lot but keep it going so your hitting each test within 5 minutes of finishing the last.

Test #1 - How fast can you finish 20 pull-ups?
Test #2 - How fast can you front squat 95/135lbs for 30 Reps? Racks allowed.
Test #3 - How fast can you complete 30 full range GHSU's?
Test #4 - How fast can you block jump 20 inches for 30 reps? Rest only on the top of box.
Test #5 - How fast can you scamper 100m with 135/85lbs locked out over head?

Add up all your times and post to the leaderboard in minutes and seconds.

- Block jumps utilize the quick stretch-shortening cycle where the elevated body springs immediately back to the top of the box jump.
- The heavy overhead walk is something I stole from Kelly Starrett of CFSanFran - great for midline and shoulder stabilization. Use a shoulder width grip and our 20m indoor back and forth track.

Tbear

Only six athletes, including BK and the Duke (seen in the lower part of the montage photo) have done this monstrous MadLab1.0 workout. Let's have as many of us Lower Mainland Crossfitter's as we can complete this so called "Century Club" this Saturday as a tribute to Andrew Nuttall. When I think back to any effort Andy gave inside our box, this one workout stands out more than any other.

A team sign up sheet will be posted Monday afternoon with all the details. A few notes though.

The Format - Reverse Prom Style. (Male/Female Teams Only)
Each individual lady must select a gentleman to be her partner in the workout.
One athlete can workout at once.
Heats of 4 mixed teams will start every 10 minutes at 10:30 on Saturday and continue until the workout is done.
Bring a recovery drink as this may take awhile. I'll post the workout in the comments section.

Paleo Contestants will need to be post their Food Logs to the comments section on the Wednesday and Sunday Blogs (we'll break it up to save you posting time). This will be for Sunday Jan 3rd to Saturday Jan 9th. So pass on all those remaining holiday treats and focus on the remaining two months of the challenge.

Monday's Workout
Complete 5 Rounds of:
3 Muslce-ups
5 Clean and Jerks (85/135lbs)
8 Weighted Lunges (85/135lbs)

- Use lowered rings and the knee starting position as a progression for those that don't have muscle-ups.
- Power cleans allowed.
- Knee must touch ground on alternating lunges, bar can be on shoulders in a front rack position or placed behind the head for the lunges.

Spend the beginning of class practicing the movements and their progressions.

Enjoy. TBear.

Today's Workout:

7 Burpees

7 Chest to Bar Pullups

7 Bodyweight Deadlift

7 Rounds




A heads up for all you Paleo athletes... TBear will be asking for Food Logs on the 7th. Good luck.

Andy