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April 2nd-April 4th, 2011.

Saturday, April 2nd: 10 am- 5 pm
Sunday, April 3rd: 10 am- 5 pm
Monday, April 4th: 10 am-5 pm

Total Cost: $1,500.00 for the three days

http://www.time.com/time/special/moy/grove/runnerfeeney.html
http://www.irishcentral.com/story/news/periscope/worlds-greatest-irishman-is-finally-honored-96017799.html

Charles Feeney – Not only for his amazing philanthropy and humility but because of his power over money, not only to create wealth but to not let wealth control him.

Olga Koltelko – She embodies my athletic goals. Let others have the Olympics and the CrossFit Games, I aspire to becoming as active, healthy and sharp of mind as Olga when I grow up.

Who is your hero?

Saturday

Tech: Shoulder & Hip Mobility

WOD: OHS Challenge
In a 30 minute period try for the most consecutive OHS you can complete at the heaviest weight.
Your score will be number of consecutive reps x load.
Will it be better to go long and light or heavy and short? You have 30 minutes to figure it out.
Lumber did 65 reps at 95lbs which would give him a score of 6175! I should add him to my list of personal heroes.
Anyone think they can beat him?

Sunday

Tech: Deadlift
3-3-3-3-3

WOD: Christine
3 Rounds
500m Row
12 Body Weight Deadlifts
21 Box Jumps (20/24)

Today’s Tech: Fun & Games
Take a few minutes to play with some of the fun training tools we have lying around the school.
Try some heavy DB Farmer’s Walk
Front, Back and Overhead Squat the Slosh Pipe
Attach the sleds to the weight belts and pull them 200m (women 45lbs/men 70lbs)

Today’s WOD: Plaza of Death
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
2 Mile Run
50 Squats
40 Sit Ups
30 Push Ups
20 Pull Ups

Vince (aka Kid Flash) holds the gym record on this one.
Oli took him down on Tuesday’s WOD, will someone step up to challenge his 18:38 record?

* Coaches this WOD has an outside time on the leaderboard of 40 minutes so keep the tech time short.

As Mark Rippetoe says many people who are not strong find this suggestion offensive, that doesn’t mean it is not true. More than a year ago I attended a Rippetoe cert and he pointed out that of the 10 General Physical skills the other 9 were all dependent on strength whereas strength was independent of the others making it truly the most foundational physical skill.

It was an interesting point but as a strength athlete Rippetoe has an obvious bias. A month later however at the CF Gymnastics cert I heard Jeff Tucker suggest that rather than approaching gymnastics movements as skills as so many CrossFitters do, we should use gymnastics movements to develop strength.

A quick look around our school and you will easily see our top athletes, Andy, Emily, Lumber, etc. are all very strong. Here’s your chance to work on your strength:

Today’s WOD: CF Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Add up your max Squat, Shoulder Press and Deadlift for your score.

In order to complete within the hour do not spend more than about 20-25 minutes at any given station.

Fancy Pants gave us a great WOD to help improve our love making skills. I can’t promise today’s WOD will bestow the same prowess beneath the sheets but at least you’ll get to play with a partner.

Tech:
Ice Cream Makers
Partner Assisted Muscle Ups

WOD: Just the 2 of Us
Lady’s choice. Women choose a male partner where possible.
One partner works at a time. Break the workload up between the partners anyway that you like but proceed through the movements in the order given.

AMRAP in 30 mins
10 Burpees
20 Sit Ups
30 Lunges

You always suspected Sack was a superhero, here’s the proof.

Today’s WOD: Lunger’s Nightmare

This WOD has 3 seperate elements and will take the entire class time so arrive early for your pre-warm up!

Coaches if your students outnumber working rowers divide your class into 2 roughly equal groups.

Group A will use the first 30 minutes for Element 1: The Beep Test
Your score will be your level completed x 10. For example I finished level 8.6 so my score was 86.
I suggest you stop just shy of your max so you leave something in the tank for the row.

Meanwhile Group B will take on Elements 2 & 3 which require about 15 minutes each.
If Group B still outnumbers the available rowers they can be further subdivided into 2 roughly equal groups for Elements 2 & 3.

Element 2: 5-Minute Row
Your score will be your total metres rowed in 5 minutes divided by 10. For example I rowed 1328 metres so my score was 132.
Athletes this is where you want to go hard because you can get more points here. Coaches I suggest 5 minutes light row to warm up, hit it hard and then take 5 minutes to recover before switching to the next element.

Element 3: Max Consecutive Double Unders in 10-Minutes
You have 10-minutes to play with stringing your double unders together. Take breaks as needed.
Your score will be the highest number of consecutive double unders completed. I got 34:(
You may not make big points here but if your numbers on the run and row are close to someone else the double unders just may decide the contest!

Your Final Score will be the sum of your scores from all 3 Elements. Mine was 86+132+34=252.

Ever wonder how superheroes always manage to look great?

The secret is having your own personal make-up artist on staff.

CrossFit Vancouver has its’ own brand of fish oil – Mighty Omega!

CrossFitters worldwide have used fish oil very successfully to improve health, increase athletic performance and decrease recovery time, inflammation and soreness. Over the past year we have tested this pharmaceutical grade fish oil under the manufacturer’s label and it has proven more effective at lower doses than competing formulas to such an extent that CrossFitters and other athletes from outside CrossFit Vancouver come to us to buy this product!

Based on these results we have private labelled the product.

Today’s Techique:
Squat Snatch 1 rep max

Today’s WOD: Snatching Elizabeth
21-15-9
Squat Snatch 95/65
Ring Dips

And speaking of Oils, our fridge is packed full of Udo’s EFA Plex (flax seed oil).

I have the good fortune of knowing Udo personally and he is a really unique character. You probably have never met so vibrant and high energy a 70+ year old as him. He is mentally sharp, physically fit and on the go more than anyone I know. Is it just good genetics or is it something in his oil?

Some may skip Church today and come in to throw down this little number. It has truly been a long time since we’ve done this workout in our box/school. This video shows how far we have come. Jimmy Z faces his first Little Phoebe while being Coached the hang squat clean by our Fallen Brother Andy Nutts. This reminds me that a lot can happen in three years and we all need to make time for the important things in life.

Warm up: 50 Kettle bell swings (black/red)

Tech: Hang Squat Clean
(10,7,5,3,1,1,1)

Phoebe 5 rounds for time of:
21 HSC (95/65lbs)
400m run

Hey folks, here’s the game plan for Saturday…

Warm up/Tech:
Max Turkish Get Up

Workout:
Five rounds for max reps of:
– Hand Stand Push Ups
– Rope Climbs

Post reps for both exercises in all rounds.

Although I’m I little frustrated with Quebec right now because our man Shoe was defeated in his bout last night; I’ll still cheer for G.S.P. tomorrow…

Relax and have an excellent weekend everybody!

Cheers,
Richy

Warmup: 2 Movement Tabata – Alternate Double Unders and Russian Twists

Technique: Review Burpee and Kipping Pull Up

Workout: GI Jane – 100 Burpee Pull Ups for Time

For your benefit, here is a flowchart of the 90s:

Happy Friday!

– Richy / Jolly