Blog Archive

Someone dropped out of the gymnastics class, so there’s one spot left.

If you want it, post to comments.

This could be you:

Still a few people who haven’t paid yet…

Our own Dave ‘the Shoe Bomber’ Robinson is in Quebec City competing in the 2011 Canadian Elite National Boxing Championships Light Heavyweight category this week. The quarterfinals begin tomorrow and he is up against Quebecois, Johnathan Savard at 1PM (eastern time). Dave, we wish you all the best!

Thursday’s Warm-up:
1000m Row

Tech:
Snatch Balance
Review WOD movements

WOD:
“Snatching Bear”
Every minute on the minute for 20 mins do:
3x wide-grip deadlift,
4x hang power snatch
5x overhead squat.

Choose your own weight.
Your score is the weight you complete 20 rounds with, so choose wisely.

Richy

What is fitness to you? If you’re not sure, shoot for EXPLOSIVE LEGS:

Today’s warm-up: Calf Raises
While you wait for a partner to ride you, complete two lengths of tire flips across the gym. The key is to keep your weight on the tire throughout the lift.

Tech: Front Squat / Shoulder Press. Warm up your shoulders.

WOD: Front Squats (3, 3, 3, 3, 3) and Shoulder Press (3, 3, 3, 3, 3). Weight does not change; shoot for 75% of your max.

Coaches allow 40 minutes to complete. Depending on class size, split the group up and have half start on Shoulder Press.

Combine Shoulder Press and Front Squat weights for your Leaderboard score.

Peace,
Richy, Jolly & CP

Hey Everyone!!!
If you have signed up for the Gymnastics Fun Day at Phoenix on Sunday can you please pay ASAP!!!! Pay Emily or Dash directly or another coach ($25 please)
We need some insurance that you are coming, if you do not pay in the next 2 days we will open the spot up to someone else.
Thanks

Alright folks its a team thing with 22.5 minutes of pure intensity! Max reps of 5 movements at 5 different stations for 90 sec’s at each station. Only one person can work at a time.

Movements are as follows:
– Pull-ups (chin over bar)
– Box Jumps (24/20″)
– Ring Dips (full range)
– Abmat Sit-ups ( no swinging the arms)
– Pistols (alternating 0.5 pts a leg)
– Rest for 90 seconds
x3

Warm-up:
Complete the CrossFit pre-warm up then work on weaknesses

Tech:
Review WOD movements

? Do you work harder when doing a team workout?

Richy & CP

Warm up: Coaches choice!

Tech: Push Press & S.D.H.P

Workout: Sasquatch…
21.18.15.12.9.6.3 reps of the following.
S-D-H-P (75/55lbs)
&
Push Press (75/55lbs)

10 minute time cap! Scale if needed, hit it hard!

Does grunting make us better at CrossFit?!? I find that if I am ever loosing concentration or thinking about the WOD too much I’ll let out a loud one to keep me focused. Whats your take on grunting/yelling? Does it help you? Or do you find it down right intimidating?

For those of us who are new to the grunt, take a page out of Arnold’s book:

Richy

Tag-team time! No leader board for today.

Technique: Bench Press (5,5,5,5,5)

Workout:

Partner A – 30 seconds burpees immediately followed by 30 seconds V-sits
Partner B – 30 seconds burpees immediately followed by 30 seconds V-sits

Repeat 10 times.

So one Partner is working while the other is resting. The workout should take a grand total of 20 minutes. Try to get as many reps as possible with good form, i.e. Type II burpees (non-floppy).

– Kermit

I know you are breathless with anticipation to find out who the winner of Tuesday’s challenge is. Let me first say I was impressed with the caliber of workouts submitted. There was obviously quite a bit of thought put into them which made the decision making process difficult. But in the end there can be only one! So, c’mon down Alex Alami! Alex’s workout was simple combining only two movements, but a very effective couplet. So, Alex come and find me at some point in the next week to collect your prize. And everyone else keep experimenting with new workout ideas and don’t hesitate to suggest them to the coaches.

Warm-up and technique: Burgener warm-up & snatch (3, 2, 1, 1, 1)

Workout: The Alami Descent

10 squat snatch (75lbs/115lbs)
1 rope climb
9 squat snatch (75lbs/115lbs)
1 rope climb
…
2 squat snatch (75lbs/115lbs)
1 rope climb
1 squat snatch (75lbs/115/lbs)
1 rope climb

– Kermit

We’ve had a lot of requests for gymnastics days, so without further ado…

Introducing CrossFit Vancouver Gymnastics Day. Brought to you by CrossFit Vancouver and Phoenix Gymnastics. Two-time Canadian Olympic Gymnast (and arguably Canada’s most successful female gymnast EVER: Kate Richardson) will be joining us to help coach!

What: A chance to learn gymnastics at a fully-equipped gymnastics gym!
Where: Phoenix Gymnastics (just off 33rd, next to Nat Bailey stadium)
When: December 12th at 5:30 pm-7 pm (we will be booking more Sundays in the new year, so if you can’t make this one, there will be more chances to learn gymnastics)
Cost: $25.00 (payment can be made prior to December 12th to Emily at the school. If Emily isn’t around, you can pay another coach, but just to keep things simple, try and pay Emily).

Sign-up sheet is posted at the school. Sign up fast because spots are limited! Once it’s full, its full.

E-mail Emily at [email protected] if there are any specific skills you want the coaches to cover. Don’t worry, most of the time will be spent as an open gym time – a chance to play around on the parallel bars, the trampoline, the tumbling track, the foam pit, the vault, and even try tricks on the balance beam.

Here are a couple of Kate’s floor routines from back in the day. The first is from the 2004 Olympic Games in Athens. The second is one of her more entertaining routines she performed while competing for UCLA.

Okay guys update to the challenge I posted on Tuesday! Cutoff time is now 6pm tonight! You must have your entry sent to me by this time in order for it to be eligible. I neglected to include the time necessary to post in my original post on Tuesday. There are several entries already but more are always welcome.

-Kermit