 Crossfit Vancouver Classes |
 Craig Patterson - Coach Patty |
 Trevor Lindwall - Coach Tbear |
 The Shepherd - Coach |
 Andrew Swartz - Coach Andy |
 Charlie Palmer "Jailhouse" - Coach |
CrossFit Vancouver's Calendars
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FEES - Coaching Apprenticeship, Certifications, Workshops & Seminars,
Student Tuition: $750 for 10 one on one personal training sessions, $500 for one on two, $400 for one on three
Student Class Tuition: $1,600 per year ( amortized $160 per month)
Level I Apprentice Coach Program: Self paced 6 -18 Months, $3,000 - $4,500
Level II Apprentice Coach Program: $4,500
Out of Town Apprentice Coach Program: $1,500 per week
Business Mentorship Program: $1,500usd
Call or
us for details
Food Isn’t what it Used to Be
So, I for one am certainly finding this diet a challenge. I love it, it's tough. Don't get me wrong - I'm leaning up but I feel like I need assistant blockers around each corner. Not to mention the anxiety of one of your friends or clients catching you with your hand in the cookie jar. This week I was able to stay in the mid 80 percentile for the zone-paleo. I had (in reverse order) about a gallon of popcorn, a half a brick of brownie (thank you CFP), daily wallop of cream in my quad americano and maybe a little honey, an eggnog latte, and probably too many seedless but delicious red grapes, and a little vino - altogether around 2 litres (shout out to Killer Cab of Pacific Breeze Wineries).
Not bad for the week, right?? No cheese, ice-cream, scotch, or bread.
What were your treats and diversions off the diet??? Post your confessions and nightmares (BK had burger and cheese nightmares). Could you stay away from bread, cereal, starch and sugar??
On a Good Note
- I bought 12 different vegatables today to put in my weekly rotation
- Ate a bunch of Moose, Bison, Halibut and Salmon to put on a little muscle. Around 170g protein/day
- Ensured every meal included protein, good fat and decent amounts of lower glycemic fruits and veg
- took my 8g of Omega3 Fish Oil each day
Please (Paleo Challengers) compile your food log and save it as a PDF. Send it in Tuesday to
.
Monday's Class
Technique
- going overhead with the barbell. Practice perfect starting and finishing positions. Get that bar locked out.
Workout
"Tweaking Melanie"
10 mins - max reps back and forth of:
- 135lbs Shoulder to Overhead without dropping (use press, push-press, push-jerk)
- & Chest to bar Pull-ups
*ladies weight is 85lbs, you may go back and forth as many times as you like
** partner up and have your co-athlete count and cheer you on for the workout, then switch up.