Blog Archive

$10 to BK

I’m predicting a 4 to 3 hard fought Vancouver Win.  A couple floor computers will be playing the game live so come hang and get a little gymnastics workout in. Then chill in the lounge. Bring a mid week beverage or two.

Wednesday’s Game Day Challenge

Warmup with handstand to forward roll practice.  Use the crashmat and mini mat.

WOD

3 Rounds of:
-7 static pull-ups
-7 static handstand push-ups facing wall – hands within 1 foot chalk line

then

3 Rounds of:
-12 toes through rings
-12 pistols (each leg)
-21 foot handstand walk

PROGRESSIONS:

Static Pull-ups: Bands (make it hard for yourself – pull to your chest)
Static HSPU: Work the tighter neutral torso. Beginners can sub 2-1 kipping (do the negative slowly)

Toes through rings: 2-1 VSnaps
Handstand Walk: Teeter-Totter against wall – each teeter/hand release = 1 foot

See you tomorrow.

TBear

The Summer Challenge is on.

Females vs Females,  Males vs Males.

Start Week – June 5th to 10th.

End Week – Sept 4th to 9th.

Sign up start Wednesday.  Entry $100 due at pinch-in.  Big Prizes as usual.  Signing up also gives you a chance at special access to our July 10th,Robb Wolf Sunday Night Feast at Lupo’s Restaurant.   All winners from our past challenge already have seats.  I have another 8 or so that I’ll randomly select from a hat June 11th.

So consider the challenge – get on the badass CFV/Epic Oils & re-commit to a diet that will certainly be paleo based but inclusive of ideas that have sound evidence of improving and optimizing our individual diets.  This will be fun.

Some of you know the old  PaNu Website.  Many bloggers have been suggesting this Paleo2.0 thing. What’s that? I recently can’t stop visiting Archevore.com – He’s onto it.  He blogs very well and puts down the most solid references I know.

Please take a read of his diet Manifesto here – Paleo 2.0 – A Diet Manifesto

Should we add in tubers?  More butter? Fruits that have been cross-bred and engineered in the past 100 years?  What do you think?  I like his approach?  Come play by learning and participating in the challenge.  This Summer challenge should produce the best overall results but we’ll let the data prove that come September.

Tuesday Workout

Warm-up & Technique: Hang Squat Cleans, the hook Grip and the 3rd pull.  Get on the bar right away.

See what weight you can jump under on the barbell from the high hang and get used to the hook grip – It’ll be needed.  DT is coming soon.

WOD (Attempt a minimum of 2 times – max 4, POST your fastest time to the leaderboard)

10 Body Weight Front Squats (Females 70%of BW)
200m Run
-set up mid gym equal to center pillar – (go 3 or 4 at a time)
-sprint up alley to sidewalk and back to coaches door line finish
-no racks, squat clean the 1st and as many times needed to finish the 10 front squats.

TBear

I didn’t know I could have so much fun watching other people compete.

There was a lot on the line at UBC this weekend. Unlike last year, where twelve teams from our region qualified to California to the CrossFit Games, there were only two spots available this year. And the competition would be much stiffer than last year.

The first event was a rowing and handstand push-up event. Bradleah was the first to start her handstand push-ups. She obviously followed Patty’s pre-competition advice: “No sex for you two newly weds for an entire week before the competition.” Sexually frustrated or not, B pretty much put on a clinic, busting them out faster than I personally have seen her ever do. Kermit followed suit, and same thing. We got to the handstand push ups in fourth or fifth place, and suddenly we were in third.

After this event, the entire CrossFit Vancouver crew kind of breathed a sigh of relief – we knew we would be able to contend. Whether we could come top two, we still weren’t sure, but we knew we had a chance.

Then event two came around, and contrary to popular opinion, it turns out Andy has in fact been working on his thrusting motion. While most of the competitors were power cleaning, resetting their feet, and then going for the heavy thruster, our Urban Monk squat cleaned and thrustered every single thruster of the workout, in one fluid and consistent motion, saving him both time and energy, one after another after another. There were only two athletes left in the event who hadn’t been knocked out yet, so all eyes in the building were on our Monk, who at the age of 35, thrusted 255 pounds over his head, the most of any athlete in the competition, in both the team and individual competition. We were in second place going into the second day of competition.

After this, team member after team member stepped up. Saturday morning was the Brown Owl’s time to shine. Once again, the Monk did his part killing the competition on his deadlifts and box jumps, and then the Brown Owl did more than hold her own. She stayed calm and stuck to her game plan to lift the 185 pound deadlift in three sets of seven. No problem. Barely resting on the box jumps, the Owl competed with a strength that morning that we didn’t know she had. It was unreal to watch.

Event four: Seamless. The team had 250 chest to bar pull-ups to get through. The Afghan, Lumber, B and Kermit had a plan. While most other teams busted out a ton of them when they were fresh, but then tired fast and started to fail, our team took the conservative road, holding 5 chest to bar pull-ups at a time for the entire 250 pull-ups. Boom. Second team to the kettlebell swings, where Lumber figured out how to do speed kettlebell swings. Next up – the double unders, notoriously CF Van’s nemesis. Not this day. The Afghan and the newly weds ripped them off with ease. Chris Schaalo from CrossFit Taranis came up to me after that event and said, “Since when did CF Van learn how to do double unders?” Fuck yeah we did! And then our men, Lumber and the Afghan, were by far the fastest males of the competition at busting out their overhead squats.

The fifth event was Kermit’s time to shine. The itty bitty Kerm was slightly concerned because she’d have to squat snatch her personal best snatch over and over again in the workout. But the muscle ups were first. Andy continued his dominance, doing all 9 muscle ups in a row, and then Kermit completed her nine muscle ups faster than any other female competitor. On to the snatches. With Andy there to coach her, one by one, Kermit hit snatch after snatch after snatch. In the end, Kermit got through 16 snatches. Here’s my challenge to you: Try snatching your max. snatch 16 times. It’s not easy. In fact, it’s pretty unbelievable what Kermit did that morning. I was brought to tears.

We were so safely in second place going into the last event, behind CrossFit Taranis, that we didn’t even need to show up to the last workout and we still would have qualified to the Games.

I’m so proud of this team. From performances to watching the way this team’s chemistry flowed together, was completely uplifting.

** Also, a huge shout out to the Afghan, who organized so many logistics for this team. From e-mails to registration, to pumping the team up, to planning workouts and training times, to a whole bunch of other not so fun tasks that I’m probably forgetting, Dan, your hard work hasn’t gone unnoticed.

To the Games we go!!!

Eunice

The Team will make a repeat visit to California at the end of July to defend our Title as Canada’s Top Placing CrossFit Team of 2010.

Truly solid performances all around.  The CF Van team placed 2^nd overall with a total of 16 points (results:3rd, 2nd, 2nd, 2nd, 2nd, and 5th).

Personally I loved watching many of the performances.  Good technique always won out.  We saw some eye squinting deadlifts on Saturday, unbalanced marginally good squats throughout but I did notice much better shoulder mobility than I’ve seen in the past.   As a region – WE ARE MUCH BETTER.  So everyone keep up the hard work and step it up.  Seeing substantial gains in the community means we are all training smarter.  So stay true to that and we are all on the best path to optimal health and fitness.

Please Note:

Monday 7pm &

Thursday 7pm classes are back!

Monday’s Events

Tech: Deadlift (3,3,2,2,1,1’s) – practice neutral spines and head placement

Workout
5 Rounds for time:

10 Deadlift (155/225)
15 Ring Pushups (Rings to be 2 to 3 inches from the floor – touch that chest – feet shoulder width)
20 Box Jump (20/24″)
250m Run

Enjoy,

Tbear

Read More

Andy Sackamoto powers Crossfit Vancouver into 2nd place at the Crossfit Regionals. The top 2 qualify for the Games in California. The drama is building come out and lend some love and encouragement for our guys and gals.

The competition is at the New Hockey arena at UBC. We go off at 10am Saturday and again in the afternoon (2:30ish). Sunday – Similar times.

BTW Andy’s 255lb thruster tied for tops in the entire field and was a 10lb PB.

He is a closer.

Patty

Saturday’s Skill/Tech Element:

Power Snatch Doubles, focus on speed through the middle

Saturday’s Workout:

7 Power Snatch (65/95lbs)
7 Ring Dip
10 Box Jump (20/24″)

5 Rounds

Sunday’s Workout:

G.I. Jane

100 Burpee Pull Ups

A

Good luck to our affiliate team. They compete in their first event at the Canada West Regionals at 10:30 am tomorrow at UBC (Doug Mitchell Arena).

Their second event will be in the afternoon, but there’s also the individual competition to watch (we’ll keep you posted as the weekend progresses). The days go from 10 am until 6 pm tomorrow through to Sunday.

Come check it out and cheer on our team in their quest for the Games.

Good luck Andy, Dan, Lumber, Bradleah, Brown Owl and Kermit.

Team Video: <iframe width=”560″ height=”349″ src=”http://www.youtube.com/embed/yUuwHbL1X2k” frameborder=”0″ allowfullscreen></iframe>

Awesome! I tear up every time I watch it.

Today’s Skill/Strength Element:

Box Squat
3,2,1,3,2,1
Go as heavy as good form allows. Take your time between sets.

Today’s Workout

400m Run
50 Squats
4 Rounds

A

Just how dangerous is sitting?

Today’s Skill/Tech Element:

Mid Hang (couple of inches above the knees) Clean + Push Jerk
– work up to a heavy double for the day

Today’s Workout:

Grace

30 Clean and Jerks (ground to overhead really)

A