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1340 East 3rd Ave.
Vancouver, BC
604.253.1261 .(JavaScript must be enabled to view this email address)
TESTIMONIAL
CrossFit is an incredibly creative and effective program. I thought I knew what variety was until I found CrossFit. I was mistaken. One of my favourite quotes from the CrossFit philosophy is "strive to blur distinctions between "cardio" and strength training. Nature has no regard for this distinction." If you're in this gym (Crossfit Vancouver) you're in the right place.
I guess the state of California is in good hands this weekend because the governor wants to work off some steam after all the tension and silly fiasco's of business foreclosures and the early release of some pretty hardened criminals from prison earlier this month.
Apparently Arnold is in town for a speaking engagement at the Vancouver Club. Glassman got wind of the visit and put a bug in the ear of the former Mr. Olympia to check out the first Fitness school of its kind in the world. One thing led to another and Glassman got in touch with Patty earlier tonight with a request to hold a workout for the California Governor at CrossFit Vancouver.
As you can imagine we are in a state of shock.
I think we owe some great appreciation to those running the CrossFit Arnold Classic out of Idaho and the recent 2010 CrossFit Games Sectionals that Mr. Schwarzenegger attended and kicked off with a 3-2-1 Go!. See more of the Arnold Classic in this Video
Andy and Emily have agreed to workout with Arnold and a few of his handlers mid to late afternoon...depending on their schedules. More in the late morning.
So after talking with Glassman we came up with a rendition of FRAN - Guvernator Style
Thrusters and Pull-ups (95lbs/65lbs)
3ea, 6ea, 9ea, 12ea, 15, & up the ladder until 30 Thrusters and 30 Pull-ups are completed.
Supposedly he's got a couple fire-breathers that have a sub 3min Fran.
CrossFit Vancouver will be open most the Holiday Weekend.
Class Schedule is as follows:
Friday, April 2nd. - 7am, 9am, 11am, 5pm
Saturday, April 3rd - 10am, and 11am
Easter Sunday - Closed
Monday, April 5th - 7am, 9am, 11am, 4pm & 6pm
Paleo Challenge - Pinch Schedule - reserve your 5 min slot. See bulletin board for open times.
Wednesday - "The Dueling Couplet"
2 Rounds of
25 GHSU
10 Pistols (ea leg)
then
3 Rounds of
5 Muscle-ups
& 10 HSPU's
-Sub in the bands and use the ring muscle-up progression from knees. This will better serve the athlete in achieving a false grip and working the pull to dip transition on the rings. Save your hands for Thursday.
It's been a challenge. One that included christmas treats and binging during the olympics but we are going to confess our sins and get our final photo and pinch results this week. Top 5 from each category will be voted on next week by coaches and challenge participants. For those that missed it - Paleo2.0 kicks off soon with all the right enhancements. Stay tuned.
But for now - I've booked off Thursday afternoon to get this done.
Please sign up when your available to get pinched and photo'd (shorts and sports bra). If you can't make it in Thursday get in touch with me (Tbear) so we can find some time Wednesday or Friday.
Also - I'd like all participants who signed up to take some time and on a quarter sheet of paper answer the following:
- % compliant during 5 month challenge
- How many paleo meals in days, hours or weeks you strung together during the good times.
- How many times you exceeded the 2 glass wine, 1 beer, or 4oz spirit daily limit.
- Did you feel better on the paleo diet?
- Will you continue?
For the leaderboard - please average your weights for the 1RM Shoulder Press, 3RM Push Press, and 5RM Push Jerk.
So if your best successful attempts were 162SP. 180PP and 185PJ you'd log (162+180+185)/3 = 175.67
Coaches - get strict on the jerks. 80-20 Rule. 4 of 5 must be caught with straight arms. MORE THAN ONE Little PRESSOUT and it Counts as a fail!! Checkout my iphone & late night imovie video attempt below.
The Crossfit Games Sectionals concluded this Sunday with stellar results from our crew in a very strong and impressive field of 80 athletes from all around British Columbia.
It was a really inspiring event that was expertly organized and run by Jesse and Heather of Crossfit Squamish. The top 15 in the men's and women's divisions qualified for a spot in the nationals in Calgary on May 29th and 30th. We were all extremely impressed with the depth and strength of the field. There were a lot of really gnarly Crossfitters at this event.
Our very own Emily Beers took first place among the women with strong showings from Christa (3rd), Girly (8th), Aimee (13th) and Rhea (15th). On the boys side Colin Macaulay (11th) and Peter "Bamm Bamm" O'Sullivan (12th) had excellent performances, highlighted by a thrilling 2nd, 3rd place finish in the 2,000 meter row. Along with Andy, who has automatically qualified for the nationals, we have eight athletes who are eligible to go to Calgary in May. That is the most by any affiliate in BC.
Congratulations guys!
A big shout out to the rest of the crew who participated (Marco, Reto, Dober, Kyle, Jayboy) your efforts represented us with dignity and class.
We would also like to congratulate former Crossfit Van apprentice coach Pete Kendrick who won the mens title. It was great to see all the old friends of Crossfit Vancouver
With that - Let's see how you all stack up against the Athletes from the sectionals. This WOD was the last one of the competition.
If you did this WOD Sunday then Deadlift and Bench Press (3,3,3,3,3)
Warm-up with a smooth 1000m row and complete
5 Rounds of
200m Ball Run (14/20lb MedBall)
4/9 Ring Dips
12 Pull-ups
15 WallBalls (must touch above white line!!- adding about 6" - no bum target)
Hey folks we are gonna get right to it! Get a good pre warm-up in because this could be a long workout which we will start 5 minutes into class.
Show up on time to track down a solid partner who is into doing 50% of the work with you!
This is Friday's workout but it will also be run on Saturday! For those of you who complete this baby on Friday and are planning a workout on Saturday you will pick one of the workouts that you missed this week.
The Big Bad Sorta Like Murph WOD:
Partner A: 1000m Row / at the same time Partner B completes 75 KB swings (red/ black)
SWITCH Partner B: 1000m Row / at the same time Partner A completes 75 KB swings (red/ black)
(Only one person on a team works out at a time while doing the following in any order:)
160 Pull-ups
320 Push-ups
480 squats
Partner B: 1000m Row / at the same time Partner A completes 75 KB swings (red/ black)
SWITCH Partner A: 1000m Row / at the same time Partner B completes 75 KB swings (red/ black)
Here is a little send off to everyone competing in the Sectionals this weekend! Good luck because you are ALL Champions...especially if you wear shorts like Freddie!
Similar to the Widow Makers last month, you probably have noticed we've been focusing on the Snatch tech once a week.
As crossfiters it is important to have this lift dialed in order to progress.
We will start with the Burgener warm up
Technique:
Snatch
(make sure to catch it in a O-H-S hips below parallel)
Workout:
Running Isabel
Three rounds of
10 snatch (85/135lbs)
400m Run
Below is a pic of long time friend & fellow Crossfitter Big Al's new box in Glenmore (Kelowna). If you are ever passing through the area, pop in for a workout or just to say hi. He is a Rad dude & he may kick your ass!
Tamara, Big Al, T-Bear & I
Tech:
Handstands & Shoulder/Dive Rolls
(Use the crash mat & go for distance)
Workout: Max...
90 seconds Pull ups (chin over bar)
3 minute rest.
90 seconds Push ups (chest to deck/elbows locked out)
3 minute rest.
90 seconds Sit ups (hands on chest, head to mat/shoulders over hips)
3 minutes rest.
90 seconds Squats (Hips below parallel & full extension at the top)
Add up total reps for score!
Guys & Girls in case you did not hear, the CrossFit Games B.C. Regional Qualifier is this weekend (March 27/28th) & I encourage everyone to get up there to compete and/or cheer on our fellow CrossFitters!!
Really!! Don't miss this...a short, beautiful drive away...it will be truely awesome! This is the first year BC is holding the Qualifier (last year it was in Calgary). A big shout out to Jesse and Heather of Crossfit Squamish who will be hosting this weekends events!
I guess the state of California is in good hands this weekend because the governor wants to work off some steam after all the tension and silly fiasco's of business foreclosures and the early release of some pretty hardened criminals from prison earlier this month.
