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1340 East 3rd Ave.
Vancouver, BC
604.253.1261 .(JavaScript must be enabled to view this email address)
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.
Looking for something to do this Saturday? Why not hang out with Sunghee Lapell and let her guide you through a great day of laughing yoga and meditation?
I believe she has a few spots left at reduced rates. Have a great weekend!
As many of you know we are losing CrossFit Vancouver client #4 (Duke, Puppy and Hallie are believed to be Patty's first trio) to Calgary as she heads across the Mountains for brighter days, colder nights and much uglier guys. Good Luck plugging in your car so it starts in the morning!! Please post your best girlyman moments. We've all had a bunch of them.
Thursday and Friday's Workout
1 Rope Climb
5 Hang Squat Clean Thruster (85/135lbs)
10 Pull-ups
330m Lulu Run (1/4 block clockwise loop)
As Many Rounds in 30 minutes. She loves long grinders.
As for Friday
Do the "GirlyMan" If you've done the 30 minute grinder it's onto the last installment of the 6 week WidowMaker - torso building - savage making backsquat challenge!! Post your max weight back squatted for 20 Reps. Good Luck. Lumber has gym record at 305lbs - some 100lbs over his bodyweight.
Additional School Announcements
Paleo Challenge - Extended Finish - March 31, 2010. Because of the Olympic Mayhem
Sunday's Class moved from 2 to 3pm - In lieu of Stretching Clinic
Girly will be working out tomorrow at the 6pm. Come challenge her.
Giselle and I are hosting a Lower Body Focused Stretching Clinic on Sunday February 21st. This is the third workshop in our series and the Introduction to Contract-Relax class is considered a prerequisite to attend.
- Re-pattern movement
- Improve static and dynamic flexibility
- Correct posture and coordination
- Improve muscle elasticity and contractibility
- Strengthen muscles at extreme ranges of motion
- Decrease injury rates
- Overcome back pain
Cost - $60
Time - 12pm
Location - Crossfit Vancouver, 1340 E 3d Ave
Get your tight hammies, quads, adductors, glutes, tfls, calves and hipflexers to this class. Learn how the stretch safely and effectively to help maximize your athletic potential.
For more inforation on upcoming workshops, check out Giselle's site Cocoon Wellness
Partner Up - Get in Groups of Two with a Stop Watch
Drill 1
How long can you stay inverted in a handstand or handstand walk for a running clock of 2 minutes. Feel free to go up and down as much as you like. Let's get those free standing handstands!! If against wall divide time by 5.
Drill 2
False grip hang on pull-up bar - goose neck grip. Use band if you can't hold it. This is essential strength for continuous muscle-up's.
Again - how long out of the 2 minutes can you hang. Ouch!!
Drill 3
L-Sit on Parralette's. Stop Watch stops every time heels touch ground. Keep legs straight - any bend is a progression and the clock stops as well. Get those legs straight!!
Workout is 2 Rounds of the 3 Drills.
Each athlete and partner will complete Drill 1 before moving onto Drill 2. The Coach will keep the 2 minute running clock when all groups are ready. Your partner will record total time inverted, goose hanging, and L-ing from starting and stopping the stopwatch.
For good fun....The Sheppie over under is as follows.
Drill_____________Round 1 ____________ Round 2
HandStand...............43 secs ...........................50 secs
FalseGrip.................60 secs ............................40 secs(and lots of bitching)
L-Sit.........................75 secs ............................65 secs
For a total score of 333 out of a possible 720. I put Andy at the same only because of his limited inverted balance. Patty is at 290. Charlie and Lunger - close but the Beast takes you - 280 respectively.
There will be an optional burner at the end. Who's got the fastest 50 Double-Unders, 40 Jumping Squats, 30 Ring Dips, 20 Ankles to bar and 10 burpees??
The Final WidowMaker and The GirlyMan Farewell Workout follow happen Thursday and Friday.
Check out the speed in these two CrossFit HQ Videos. I love it. We are going to practice speed to overhead and the shoulders today. I'm convinced that although we can't go as low in the split clean or snatch (or can we??) it allows us with limited flexibility to have some fun going heavier while keeping at least one heel fully on the ground.
I predict 1/3 of you will start using this technique if the power clean or power snatch are called for in the daily WOD.
Add up your max Split Snatch and Split Clean and post it on the leaderboard. Don't worry about the jerk over head today. Coaches, please disallow every snatch that is pressed out from anywhere in-front of the face and forehead. Not what we're looking for.
I hope your all enjoying the festivities in and around the Olympics. I know I can't stop watching all of it go down on 4 different channels. Get outside to check out Robson Square, all the party tents and don't miss the 10:30 fireworks at David Lam. So Cool.
This week (as promised last Wednesday) I'll unveil more additional training for those looking to improve their gymnastic skills over the next 6 weeks. Equally important will be a focus on safe range of motion. Get ready to go deep on some squats this week. And I challenge you all to perfect that overhead lockout position as well. The coaches will be watching.
Monday
"Mary Tweaked"
5 HSPU
10 Chest to Bar Pull-ups
20 Pistols (10 per side)
AMRAP in 20mins
A great article from Steve Carter on pistols can be found at PowerAthletesMag. For those of you suffering on those HSPU's, jump back in the bands this week and knock off your best efforts. Try to have a little more midline tightness (ie hollow) rather than resting on a big arched lazy back.
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."
- Henry Rollins
We muffed up and didn't get tickets. The greatest sporting event in the world is here, the torch is going through Yaletown as I write this, the Olympic spirit is soaring in us and we want to be a part of it all.
We NEED some tickets. HELP!!!
If you come across any tickets, want to sell them, give them (all you can drink and eat).........we are in beg borrow and steal mode over here
E-Mail .(JavaScript must be enabled to view this email address) if you get some in your grubby palms.
