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1340 East 3rd Ave.
Vancouver, BC
604.253.1261 .(JavaScript must be enabled to view this email address)
TESTIMONIAL
"I've gone from being a just a former athlete, to once again an athlete. Without doubt CrossFit is the best type of workout I've done. Simple, effective and fun!"
The press was part of the sport of weightlifting in the Olympics until 1972. It required the athlete to shoulder the bar, pause for 2 seconds, wait for the judges signal, and then lift the bar overhead until lock-out without using their lower body. It was removed from Olympic weightlifting due to difficulties in judging proper technique.
I didn't realize the oldtimers where moving this much weight. Its astounding how easy Redding makes 500lbs look. I feel like such a Nancy.
Today's Skill/Tech/Strength Element:
Shoulder Press
If you are feeling punchy then go for it. Otherwise just play with some moderately heavy triples. Either way think about pressing from a stable base and strive for that pure bar path.
If you haven't done so, put a picture of yourself up on your leaderboard profile.
'People want to get to know who you are, especially those who you beat and it just looks lame to have to look at a picture of a question mark with your name attached. Just having the gumption to do the workout and post your score is enough to get respect from our community.
Put a photo of yourself up and post your scores. You will get fitter and make great friends in the process' - Patty
For all of you who want a bit more from Crossfit we are setting up a program for you to work on your weaknesses. Come to the meeting wednesday night at 7pm and you will have a coach set up a 6-8 week program for you to work on your weaknesses and also find a study buddy or two to share you pain with
400m Run
30 Box Jumps (24'"/19")
30 WallBalls (20lbs/14lbs/12lbs)
5 Rounds
Girls who are looking to compete at the CF Sectionals, Regionals, and Games should be using the 14lb medballs from here on out. The 14s are considered standard for the ladies in most other gyms; we really need to catch up.
The Boxing Clinic's have been a really good addition to our family. They will now be following a similar format to our Crossfit Classes
Warmup (5-10min):
Objective: Focus on warming boxers up specifically for the drills and techniques they will work on (good blood flow and elevated breathing)
Method: Utilize boxing development drills (ex. Rope, med-ball, agility ladder, running, shadow boxing, skipping, etc.)
Technique (10-30min):
Review/teach fundamentals of 1-3 of the primary boxing foundation movements such as footwork, single punches, punch combinations, defense (parries, slips, etc.), strategy
Use drill or game to develop technique (ex. Pad drills, sparring drills, etc.)
WOD:
Named workout of the day in same format as Crossfit WOD's (using names of Champions)
WOD’s to include/develop boxing technique
Here is what is on tap for tomorrow:
Warmup: Agility ladder drills
1 in 1 out (fwd/fwd/side/side)
Ali shuffle
Padwork / bagwork (rotating stations)
Technique:
Punch of the day: Cross
Combo of the day: Duck-under/side-step/body hook (alternate sides) x 6 +jab,cross,hook
Practice in stations of bags, pads and shadow
WOD: Roberto "No Mas" Duran
Complete 10 rounds as fast as possible for time:
Each Round consists of:
Bagwork: 5 combo's (use Combo of the day)
10 crosses with resistance bands
10 pushups
20 abmat situps
Have you figured what you are doing for the opening of the 2010 Olympic Games?
This party is put on by the love child of Patrick Whibley and Neil Currie - Market Fusion. Their events are always full of great people a good time guaranteed. On the eve of February 12th let's get a giant crew together to welcome 2010 Olympic Winter Games to Vancouver.
and it just looks lame to have to look at a picture of a question mark with your name attached. Just having the gumption to do the workout and post your score is enough to get respect from our community.
