Crossfit Vancouver – Personal Training and The Sport of Fitness

Bathroom Graffiti is going through a makeover…

2010-09-03T18:23:50+00:00

This will be the last BG in pdf format before it turns into its own website. Read the BG for more details.

Bathroom_Graffiti_Volume_7A.pdf

Bring on the Long Weekend!

2010-09-03T07:35:53+00:00

Well the weekend is about to fall upon us and we have yet to see a grinder. I was approached by several people today requesting the grinder for tomorrow in preparation for their long weekends out of town!
I believe we need some strength recovery however, I want to please...so I am letting you chose between the two! This choice will be for Saturday also.
The Hero WOD is killer & I believe the last time we had it up was at the old barn on 2nd so some of you may not be familiar with it. It's a CFHQ special, in honor of Navy Chief Petty Officer Mark Carter. Whenever I am faced with a super tough one like this WOD and thoughts of giving up go through my mind I look up at the picture on the wall of our buddy, Andy Nutts and give it everything I have left in me.
Friday & Saturdays Workouts are:

DeadLift & BenchPress
(3,3,3,3,3) of each you can go back & fourth if you like!.
or.
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Long Weekend hours in case you missed it are Saturday classes as usual, Sunday closed & Monday we will have a 5pm class.
Have a good weekend & see ya all Tuesday,
Charlie.

Snatch

2010-09-02T08:35:11+00:00

Time to get the barbell out and play with one of the most technical lifts we do here at CFV, it has been a while since we hit this lift. and Olympic lifting is one of the most beneficial types of training. I feel it will help various athletes no matter what your sport is. I was sharing with a friend today that the lifting is something we can spend a life time working on. I recall saying that it would be so rewarding hanging out in the garage at 80 years plus with the Grand Children working on Olympic lifts! The beauty of this movement is some days are on, some off. Sort of like a Golf swing, if your head is not clear you may not hit your last P.B. Ether way it's always a good time. As for athletes the explosiveness carries over to so many type of sport. Foot ball, Le cross, Hockey, Cage fighting excetra, I could go on. Anyway, come on now, get down to the box and show us your snatch.

Warm up:
Burgener warm up

Tech/Workout:
Snatch (1,1,1,1,1,1,1)

Back Alley Sprint Training is back

2010-09-01T06:54:15+00:00

This one we haven't done in a while, some may remember it! T-Bear put something similar to this workout up last spring.

And as I recall, it was something awe full...
10 Rounds
30 second Run, 30 second Rest
Record distance to nearest 1/4 loop (each loop is 232 meters)

Get the prewarm up in and coaches or apprentices will take you through a good running warm up. Once warm we will hit the alley set our starting position while coaches lay markers, its 10 rounds babes so hit it with everything you got!
As for the remainder of class, go back in and grab a coach or apprentice (who is not busy) and declare to do max push ups in a minute for today's workout. We will go few at a time so we can watch each other and make sure that each rep is full range as well as locked out!

As the long weekend is about to fall upon us so a little heads up holiday schedule school is in! (Saturday classes as usual, Sunday closed & Monday we will have a 5pm class.)

And now are you a Thinker / Doer?

This Moment Brought to you by the Supporters of ‘Keep Calm and Carry On’

2010-08-31T04:48:29+00:00

While lying incapacitated in the middle of his first Ironman Triathlon, Dan 'the Ironman' F looked to the slogan Keep Calm and Carry On for support...

If you would have asked Dan F last week if he’d be happy to finish his first Ironman in a little under 15 hours, he would have said something along the lines of, ‘Absolutely not.’ Dan would have considered this time completely unacceptable. An absolute disaster would have to strike for that to happen.

But that’s exactly what happened this weekend in Penticton.

They say that people’s true colours come out during tough times, that you learn more from failure than success, that character is built through adversity. Although the weekend didn’t go according to plan, Dan’s true colours came through, and it’s no surprise to discover that he’s one tough as nails athlete, and an even stronger person.

Things started out well. “I felt great on the swim, finishing in 81 minutes and 28 seconds,” remembers Dan, whose goal was to be in the 80 to 90 minute range on the first leg of the triathlon.
“I headed out on my bike and was feeling good through about 40 km, and slightly ahead of my goal for a 6-hour bike ride,” he continued.

Then trouble hit. His stomach started to hurt. “I passed an aid station near 40 km and kept going. By about 45 km, my stomach discomfort was full blown severe cramps, and I had to slow my pace down,” he said. “I made it another 2 km and pulled off to the side of the road and violently vomited four or five times.”

(After having had a chance to digest the day, Dan is certain that what he was suffering from was acute onset over hydration-induced hyponatremia. In layman’s terms, basically he didn’t have enough sodium in his blood, and he swallowed too much lake water).

After the vomiting, Dan alternated between lying down, sitting up, and trying to stand. Many people tried to come to his rescue, encouraging him to eat something. He got back on his bike. “I made it about two miles and had to pull off again and nearly puked,” he said.

“At that point, a race official pulled up because every other cyclist had passed me, and I was officially the last bike,” said Dan. “She asked if I was giving up.” But Dan was determined to carry on despite this moment being “one of my lowest points in athletics ever.”

There he was, fitter than he had ever been before. He had done everything he could in the last year to prepare for the Ironman. He made CrossFit an integral part of his preparation. He became way stronger. “Not Lumber strong, but strong for me,” said Dan. He changed the way he ate. He leaned out. He even took six weeks off his job as a geotechnical engineer to really give it all he had. His parents flew in to cheer him on. And there he was, in last place, looking like he wouldn’t finish race.

“My first thoughts were the disappointment in myself, my friends and family,” he said. “But lying on my back during that hour and a half, what kept me going was Patty and the sign at the gym – Keep Calm and Carry On.”

He looked at the race official. “I told her I wasn’t dropping out…and after about an hour and 45 minutes of being completely immovable, I got back on my bike in last place and started to cycle again.”

After all was said and done, Dan ran a four hour and thirty minute marathon (with an eight second negative split) to top off the day.

“It didn’t hurt. I was so proud of myself for getting up and keeping going…I stepped back and thought about what we say during a hard workout at CrossFit - think about all the good shit in your life… I didn’t care about my time anymore, just about crossing the line…” said Dan.

Cross the line, he did. “I ran the last 2 km through town with people lined up along the streets cheering...My family and some friends were waiting for me, 20 metres from the finish line and handed me my CrossFit Vancouver shirt, which I put on while running, high-fived a few people in the chute on the way towards the tape.”

Dan’s intention had been to complete the Ironman in 11 hours. He crossed the line almost four hours short of his goal, in 14 hours, 58 minutes, and 25 seconds. He says he’s never felt so accomplished in his life.

We’re so proud of you, Dan. Reading your e-mail brought tears to my eyes.

Today's workout Gymnastics

Warm up:
backward 400m run

Tech: skin the cat/front & back lever

Workout: AMRAP in 20 minutes of
1 Rope climb
5 HSPU
7 Ring dips
12 Pistols (6each leg)
15 Box jumps (20/24")
21 V-ups

Remember to bring a sock

One dirty Sailor

2010-08-30T05:21:45+00:00

Well folks by the end of this week were going to get the care package off to our friend Colm so if you planned on sending him some cool stuff, you have to get on it!!
I am sure he would appreciate a little note on your contribution saying who its from to so feel free to do so.
As for the workout, some of you may remember it from a few months back. Hit it hard and fast!

Warm up:
100 Double unders

Tech:
Front Squat
(3,3,3,3,3)

Sea Sick Helen

3 Rounds For Time:

Row 400m
21 KB Swing 53/35
12 Burpees

Weekend Double Post

2010-08-28T07:53:14+00:00

Saturday:

Technique: Heavy lifting! Find your 1 rep max deadlift.

Workout: Partner Up and do the following:
1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 for time

Double wall-balls (12 lbs/20 lbs)
KB swings (red/black)

1st partner does 1 double wall-ball & 1 KB swing while 2nd partner rests
2nd partner does 1 double wall-ball & 1 KB swing while 1st partner rests
1st partner does 2 double wall-balls & 2 KB swings while 2nd partner rests
…

Sunday

Linda

10,9,8,7,6,5,4,3,2,1 for time

Deadlift 1 1/2 BW
Bench BW (3/4 BW for ladies)
Clean 3/4 BW

- Kermit

TGIF

2010-08-27T05:05:14+00:00

Thank goodness it's Friday. Not only is it the last day before the weekend but it also time for the second classic 'Girl' workout of the week (just in case you are counting the Grace/Zoe mashup does NOT count as two, in fact it doesn't even count as one). I may not be making any friends with this one as it is a bit of a grinder (I think Dave Fitzpatrick actually called me a sadist), but this is one of my all time favourites and it is due. BUT before we get to the workout first push-up play time. Check out the following video of different push-up variations.

My favourite is the spider-man push-up. Try to playing around with some of these different variations especially ones you may not have tried before.

All right, time for the workout. It is the one and only...

Barbara

5 rounds for time with 3 minutes rest between rounds

20 pull-ups
30 push-ups
40 sit-ups (ab-mat optional)
50 squats (your target must allow you to squat below parallel - that means d-balls for all the little people)

Subtract your break time from your total time to get your score.

Now, I have to live up to my new reputation as a sadist so if you are feeling particularly tough tomorrow you can try this workout T Bear style - chest to bar pull-ups, deep push-ups using plates (or if you're feeling really, really tough ring push-ups), ab-mat sit-ups with zero hip raise, and deeeeep squats.

-Kermit

THE ONLINE STORE IS NOW OPEN

2010-08-26T23:28:51+00:00

You can now purchase shirts through the Online store

Click on the tab on the left hand side or the link below for more info!!!

More shirts and other goodies coming soon.......

Buy Now at CFV Store

Coe

2010-08-26T04:36:07+00:00

I searched through all the Hero workouts and finally decided on this one, "Coe" named after Army Sgt. Keith Adam Coe. We have not done this one at CrossFit Vancouver before (it was first posted on August 12, 2010 on crossfit.com) so it should be interesting to see how it turns out.

Technique: Hip mobility drills. Get those hip flexors moving for all the thrusters!

Workout: Coe

10 rounds for time
10 thrusters (65 lbs/95 lbs)
10 ring push-ups

- Kermit