Monday



Inspired by Team Canada's gold medal performance it is time revisit an old classic. Hockey Night in Canada, sort of... unfortunately most of our d-balls are not in the best of shape. So, instead may I present...

Hockey NIght in Canada, with Burpees! Alright, now that I have everyone's attention here's the breakdown.

10 rounds

30 seconds wallballs (20lbs/14lbs)
30 seconds burpees
2 minute break in between rounds.

This workout is best done with a partner to count for you. After group one finishes the first round give the partners 30 seconds to get in place. This allows for 30 seconds transition between the two groups. That is:

Group 1 - 0:00
Group 2 - 1:30
Group 1 - 3:00
Group 2 - 4:30 etc.

Make sure each wallball touches the white line and that on every burpee the chest touches the ground. Your score is the total number of repetitions.

Tuesday


Tuesday is snatch development day.

For technique we will be working on getting underneath of the bar fast. Work with tall snatches and heaving snatch balances.

For the workout we have the following.

Number of rounds in 20 minutes

1 snatch (full snatch, if you power snatch you must do a full overhead squat)
3 heaving snatch balances
6 OHS
200 m run

The weight on this one should be relatively light. Ladies try 65 lbs and gents 95 lbs. If that proves to be too much scale the weight so that you are comfortable bringing it back down onto your shoulders from the initial snatch.

The crew getting ready for one last Olympic night on the town.

Apologies for missing yesterday's post. The Meadowlark Saved the day with a doozy.

Sunday's Workout:

Barbell Jacob's Ladder

Boys start at 45 lbs. Girls at 25 lbs. Up by 20 lbs per barbell.

How far can you go in 10 minutes?

Don't forget about watching the Gold Medal hockey game at the gym. Puck drops at noon. YaYa!!

TBear's afternoon class is at 3 pm.


Love Sheppy

Send us photos of you at the games

First one to get a picture of themselves next to the cauldron or the rings with a CF Vancouver shirt or hoodie

Gets a free hoodie (Brand new Black Model)

Meet Robert Andrew Dunn.


Born in Surrey BC September 30, 1975. Rob and his family moved to Winnipeg the following year. As a boy Rob loved to draw and got pretty good at snowball fights (what else do you do in Winnipeg for 11 months of the year?). He also learned to play the guitar.

The Family moved to Vancouver Island in 1990. Rob spent his high school in Brentwood Bay where he continued playing guitar and took up rugby, soccer and tennis (he looks pretty good in short shorts ladies). It was at this time that he fell in love with cars (rebuilt a few Porsche's in his day). Ask him anything about cars. He'll know it. Its amazing.

Rob attended Camosun College in 1994 where he got a diploma in Computer Systems Technology. Now grooving in Victoria Rob took up weightlifting (sister owned a gym) and beefed up to 240 lbs (picture on the right). He had a hilarious gut when I met him in 2000. Over the following years Robbie took up travelling, surfing, running and DJing. Make no mistake, this guy can cut some rug! All this while building up his Business Analyst career.

Long overdue, he and I moved to Vancouver in the summer of 2006. I joined CrossFit Vancouver immediately but it took me becoming an apprentice coach (Feb 2007) for him to get on board. I remember when he finally agreed he said "OK fine but I am not going to squat past parallel!". I love bugging him about that. It didn't take him long to get the nickname Erkel but the true Sith "Darth Erkel" took a few more years.

Currently Rob works as a Business Analyst Consultant with Pacific Blue Cross. Like so many people that sit at a desk for a living Rob was having a lot of back trouble. Although very reluctant at first I encouraged him to lift a little more with his squat and deadlift and voila, the back pain went away. I let him spin his wheels with his "My way or the highway" attitude and he eventually understood what we were trying to do here at CrossFit Vancouver. Make better human beings.

Rob has been my good friend for 10 years. It's been a pleasure (and sometimes pain - haha) to watch him grow as a human being over this time. Can't wait for the next 10. Happy 3 year CrossFit Vancouver Anniversary to my first client. Cheers to you Robbie and all the light you shine in our lives.


Friday's Workout:

Warm Up: 200 m Row Sprint x 4 - Rest the duration of your last row between

Tech: Agility Ladder. Have a good 15 foot sprint at the end of each ladder.

Workout: Annie

50, 40, 30, 20, 10

Double Unders
Ab Mat Sit Ups

Classes are smaller these days with the Olympics in town so I thought we could sneak in this workout. Also thought it might bring in Benson as he loves this workout and has been super busy lately getting ready for a baby. Any day now Canace.

One Love,

Sheppy

Big Win for Canada. A lot of you have been asking for it, so lets do it.

Gold Medal game up in the lounge on Sunday at noon.

Details to be released later. Our Sleeman's Rep Caroline has been kind to our community.


High performance Center testing will go next weekend

March 6th 2pm - 5pm
March 7th Noon - 3pm


Semi Final Previews

GO CANADA GO!!!!!

The Olympics seems to have affected all our lives in ways we could not imagine. Most noticeably attendance while there is a Canadian hockey game on. I am putting up Thursday's post a little early today so I can watch Canada play Russia in the quarter final this afternoon.

TBear, noticing that people's diet is probably slipping a bit during the Olympics, has graciously extended the Paleo Challenge to the end of March. To help us tighten up the laces in this last month, and forever more, Danielle Lovell (currently in pt with Fancy Pants) has hooked us up with Spud!



Ever wish you had more time to work on your muscle up? Slice time off a run? Did you know the average person spends 90 minutes a week at the grocery store? And the average spud! customer spends 9 minutes a week shopping online? Local bison, organic pork, lamb, salmon burgers and more tasty paleo-friendly groceries delivered to your door. Enter the code 'CrossfitVan' when you sign up at http://www.spud.ca, and get 10% off all of the produce (certified organic). Current spud! customers, just email to get your account switched to the Crossfit Vancouver discount.

Thursday's Workout:

A Crossfit.com classic.

9 Squat Clean (155/100 lbs)
3 Rope Climb Ascents

5 Rounds for Time

Originally the rope climbs were legless. We are merciful. Don't forget to bring a long sock to protect your leg.


Much Love,

The Shepherd

Alright Ya'll. I originally had a different workout planned for today but heard a lot of people complaining about sore shoulders so I have changed it to a tag team competition.



These guys were hillarious in their day. Loved Jimmy "The Mouth of the South" Hart. Remind you of anyone?

Wednesday's Workout:

Part 1 - The Beep Test

Part 2 - As a team of 2 complete the following. Only 1 of you can work at a time.

100 Pistols
100 V Sits
100 Box Jumps (20 ")
10 Over the Bar

Take time to recover between workouts. If classes are big then half the class can do it in reverse order. There should be ample time after both workouts are done for a group stretch.

Beep test can be done inside or also be done outside ( possible sunshine therapy). The start of the 20 m is the base of the agility ladder and the 20 m is marked with blue spray paint. I learned a new rule the other day. Apparently you are aloud to miss an end (length) on the test but not 2 in a row. Be on your honour!

LeaderBoard today will be for the Beep Test.

A Few Announcements...

Rope climbs coming on Thursday so bring a long sock.

The Sunday afternoon class will be moved to 3 pm to make time for the Men's Gold Medal Hockey Game.

Cheers!

Shep

Now that the Widow Makers are over (phew) we are going to begin a focus on the Snatch. I'd say the most most nuanced and difficult movement in CrossFit. By and large, as a school, we are weak at it.

Tuesday's Workout:

Warm Up: Burgener Warm Up with dowels

Technique: Heaving Snatch Balance - Don't go too heavy. Practice the movement.

Workout: Overhead Squat - 7 Rep Max

This video does a good job of explaining the Heaving Snatch Balance along with some of the major faults.



5 Points to Focus On:

1. Don't ride the bar down
2. Short dip
3. Avoid gripping the bar tightly
4. Keep your head straight
5. Stay on your heels

Have you seen this man?

Alrighty then. Week a la Sheppy is in effect. Get ready because we are going to hit it hard!!

Monday's Workout:

Nasty Girls

50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/85 lbs)

3 Rounds for Time

Found a good video on Muscle Up progressions.



The final guy does not extend fully at the bottom though. Make sure your arms are straight at the bottom and you turn your wrists out.

And have fun!!

Shep

This was Jon on the way to podium to collect his gold. Good Times!! Enjoy for now. I'll be holding a Paleo re-focus Meeting Feb 28th - 3PM.

Hopefully everyone is taking in all the festivities and surrounding Olympic Mayhem safely. This city does not seem to sleep these days and we are just half way through these games. Talk about 3 weeks of stamina and endurance training. I and everyone around me can't seem to avoid those convenient, tasty, gut rumbling, face bloating, super expensive carbs that just mate so well with the big O.

So Sunday - Hockey Day at CrossFit - US vs Can goes at 4:30pm. Can't wait - we will have it on in the lounge so feel free to stop by and chill out, after of course working out at the 3pm class.

We are gonna modify our good 'ol Hockey Night Workout with this

10 Rounds
- 30 Sec Max Rep WallBalls (20/14lbs) immediately followed by
- 30 Sec Double-Unders
Rest 2 minutes
-post total reps to the leaderboard.

Enjoy. T.