Blog Archive

Having worked 7 years (in my wasted youth) in bars what impressed me most about the SPEAR System is that it is the first Behaviourally-based self defense system meaning it is scientifically modelled on what human beings actually do in a confrontation or attack.

In many ways the system parallels CrossFit in the way it strips away the marketing gimmicks of an industry in favour of the most basic and essential functional movements.

Tech: Double Under Review

WOD: Double Under Couplet V.2

Workout #1: Max Double Unders in 10 minutes.

Rest and recover.

Workout #2: 500m row x 4 (approx 3 Minutes rest between).

Score for the day will be the total amount of time you spent rowing in seconds minus your double under score.

Happy Thursday,

Corey

Wendy and Panda are about to be parents. We’ve all seen Wendy around the school lifting weights and rocking push-ups relentlessly, even with a gigantic belly. She looks like she’s about to pop.

Wendy at Hallowe’en already looking very pregnant.

It’s time to cast your vote for a chance to win cash (the prize is 50% of the pot).

How to vote:

Grab a ballot and write down your predictions. Vote as many time as you like – $5 dollars a vote.

Guess:

1.The baby’s sex
2. Will the baby look Chinese or Caucasian?
3. Date
4. Weight

Rules:

Elimination Round 1: Sex – predict the right sex, and you move forward.

Elimination Round 2: Chinese or White baby. We will have a panel of 5 judges (two chinese judges, two white judges, and a mutt (maybe Sheppy), who will determine whether the baby looks caucasian or white). Judges will cast their votes. If you predict correctly, you move forward.

Once again, the parents:

Elimination Round 3: Date. (The official due date is February 8th).

Elimination Round 4: If you’ve made it this far, you’re doing pretty well. Winner will be determined by the baby’s weight – include pounds and ounces on your ballot.

Again, the prize is 50% of the pot. The other 50% of the money will go to a new fund that we’re starting here at CF Van – A Personal Development Fund for our head and apprentice coaches. You may have heard Patty going on about the Landmark Forum and Choices – they are both personal development seminars that all of our head coaches have attended in the last couple years. It’s quite expensive for us to continue sending our coaches there, but it’s something we believe in. Personal development makes us better people. And if we’re better, happier, more fulfilled people, we’ll be better coaches to you.

Choices is something that could benefit everyone. Check it out: http://www.choicesseminars.com

Let the Baby Games Begin! And Happy Delivery Wendy. We’re thinking of you.

This Friday, we’re celebrating two of our apprentice coaches’ birthdays at the school! Come join us in the lounge anytime after 9 pm. Wear PJs, or lingerie, or anything you judge to be appropriate for the Naughty or Nice PJ Party theme.

The Eagle ‘Social Coordinator’ turns 29.

And Eunice ‘Hulkamania’ turns 27.

If you’re an Aquarius, you can turn it into your birthday party too…like this man in uniform did.

Tinkerbell’s birthday was yesterday.

Happy Birthday, James.

We can’t seem to keep it in stock.

New case of fish oil is in, ask your coach. Another order has already been placed.

Dr. Barry Sears talks about the importance of Fish Oil for health and performance but he doesn’t mention that most of the commercially available fish oils are cooked at high temperatures like cooking oil (think Mazola) to extract heavy metals and other toxins. This process includes the use of acetone or alcohol and subsequent bleaching and deodorizing before it is bottled for your consumption.

Crossfit Vancouver’s Mighty Omega brand is prepared using a carbon dioxide extraction process that allows for low temperature processing resulting in less molecular damage, no acetone, alcohol or bleach, etc. This is why it is more effective at lower dosages. Think about 1/3 of your regular daily dosage.

A quick survey of local Crossfit gyms has most of them selling high temperature cooked oils like NutraSea and NFH, CrossFit Vancouver’s School of Fitness is the first CrossFit affiliate in BC to carry a carbon dioxide extracted product.

Tech:Partner Assisted Muscle Ups
In groups of 3 spotters hold active partner’s shins and help them through the range of motion for a static muscle up (except for the few stars who already have unassisted static muscle ups). Keep the reps low, practice the movement focusing on the transition phase – don’t burn out your ring dips.

WOD: JT
21-15-9
HSPU
Ring Dips
Push Ups

Love Corey

Coach Glassman is a great speaker and this short clip is so typical of the things we coaches hear on a regular basis. Too many health professionals want you to give up your functional range of movement – don’t lift things off the ground, don’t lift anything overhead, etc. I refuse to give up an inch of my independance. Too often this well-intended professional advice is based on plain old ignorance.

Tech: Power Clean
3-3-3-3-3

WOD: Yvonne
5 rounds
400m Run
21 Power Cleans (95/65)
15 Pull Ups

Now if there is one thing I hate more than running it is running in the rain. But this is after all the Wet Coast and we are CrossFitters.

The CrossFit Games Open is a six-week competition that will begin Tuesday, March 15th at 17:00 PDT. This competition is the first step in qualifying for the 2011 CrossFit Games. Each week, one event will be announced each Tuesday, and everyone has until the following Sunday at 17:00 PDT to complete the event and record their scores.

There are two ways to compete:

1. Compete at a Registered Affiliate: Attend a workout session at a registered affiliate and submit your score for the affiliate to validate.

2. Compete Anywhere: Perform the workout as prescribed anywhere you can or want, and videotape it. Submit your score and upload your video.

We are developing a comprehensive website to handle the technical requirements of the worldwide Open. That website will go live the week before the competition. It will have robust registration, scoring, and reporting capabilities. If you’re an affiliate, you will have the opportunity to Opt-In each week. There will be a few criteria that you must abide by, but generally you will have a lot of freedom over how and when you host the competition.

Complete details are coming soon!

To answer a few questions:
Everyone wanting to compete in the 2011 CrossFit Games must compete in the Open. Previous Games competitors are not excepted.

The Open is a six-week competition. The workouts are announced each week on Tuesday at 17:00 PDT and you have until that Sunday at 17:00 PDT to complete the workout and enter your score. To qualify for Regionals and the Games, you must complete each workout each week as prescribed.

Masters are part of the Open.

Affiliates will have a special registration section of the website. Once the workout is announced each week, they can Opt-In for that week’s workout.

Affiliates can charge if/what/how they want. Athletes will decide each week where they perform their workouts.

Movement standards for each workout will be explained in detail when the workout is released.

BATTLE PALEO is underway!
Here is an update:
Everyone is pinched. Some people are starting their second week today others are just beginning. There have been weight losses already. Cheats have been happening!

If you are in the challenge we would love to have you visiting the website below and post to the comments in the blogs!
This will help us to see where you are at, answer questions (incase we miss you at the school), and you can also lay some smack, tell us about things you are eating/buying/cheating on, what is hard/easy???? Give us a list of what you ate for a day! How often are you working out? PR’s?????
The more info we have the more we can help people out over the next 4-6 weeks and also make improvements along the way.
There are blogs about books, random things that are happening…….SOOOOOO please check it daily.

We also encourage those not in the challenge to visit and comment on the blog!!!
So get into the spirit!!!

http://www.battlepaleo.com

Tbear and Dash

Dont forget there is also amazing grass-fed meat (beef/bison/lamb) for sale in the freezer at the school.

Food Porn

Ever since Sack posted the Epic Meal Time Holiday Special I have been addicted to Epic Mealtime’s particular brand of food fetish. I can’t help myself, I get hungry just watching.

Seriously though, which would you rather eat?

This:

Or This:

Tech: Agility Ladder

WOD: Hockey Night in Canada with Burpees
10 rounds
30 sec wall ball (20/14)
30 sec burpees
2 min rest between rounds

Next Sunday, January 30th, is our next Gymnastics Day at Phoenix Gymnastics in Vancouver.

So far the reviews have raved. People leave with a smile so big they look like a little kid in a candy shop. Trampolines, spring floors, bars, the foam pit – lots of fun to be had. And a great workout.

Last weekend, Andy Sack even did his first standing back flip on the floor!

Sign-up sheet is at the school, or you can e-mail Emily at . The first two have filled up completely, so snag one of the spots while they’re still available.

Price is $25.

It starts at 5 pm (goes until 6:30 pm). Phoenix Gymnastics is right next to Nat Bailey stadium on 33rd avenue.

Here’s a video of one of Canada’s top female gymnasts at the moment, Brittany Rogers. She happens to train at Phoenix Gymnastics. And, one of our CrossFit students, Kyna Fletcher, currently coaches Brittany.

workout: 1 mile run

Box squat:
(3,3,3,3,3)

Paleo competitors, Party people & Poker players, good luck to you all. Stick to your guns and enjoy the weekend.
Sundays workout is:
Zoey
30 muscle upsHere’s some ol’ school vid of Kermit throwing down Zoe.