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Ladies who would you rater have sex with….before or after???

Warm Up: Irish wedding dance

Tech: Nothing

WOD: The grinder from jesus himself

teams of 2

30 Handstands pushups
1 mile run
20 Muscleups
800m run
50 Ring dips
400m run
50 ring dips
800m run
20 muscle ups
1 mile run
30 Handstand push ups

Scale as appropriate not to completely ruin you weekend.

Love

patty

In my opinion Crossfit serves its greatest purpose when you can do the activities and sports that give you joy in your life.

I have been an avid surfer for years and for some F@$king reason that i haven’t figured out how to “get up” in wake surfing. I will get up next time :))

Here is our esteemed senior apprentice Bildo Baggins at play

Here is the deal

Wednesday July 20th

BC Wake Board will be our charter (Tall Matt’s company)

5:30 pm departure, Granville island docks
Cost $50 per person, minimum 5 people, max 20.
We can go out equipped for all sports, including tubing for those who just want to test their grip strength….maybe have a margarita or two (in an unidentifiable container)

BBq after at Granville island

If you are “IN” post commitment to comments.

Thursday’s Lesson Plan

Warm up: 1 mile run

Tech: Snatch work up to 80% of max and do 1,1,1,1,1

WOD: 12, 9 6

Snatch ( 95 /65) , burpee

Yesterday I jumped into a wood recycling bin to salvage a beautiful old plant table. It was in a big, deep shipping container, and I popped myself in and out of it with no problem. I would not have been able to do that a year and a half ago.

I started Crossfit training as an overweight, inactive new mom. My sister had been training for a while at that point and I was impressed and inspired by the changes I saw in her. However, I had no idea what I was really signing myself up for. During the personal training sessions I was brought to tears, on more than one occasion, just trying to finish the workout. I pushed myself so hard through some of the sessions, questioning what the hell I was doing there; but once I finished I was elated, and left with a high like no other. I got hooked.

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Ok bear with me here….I might get some terms a bit off and some dates have a tolerance, but I am going to paraphrase why Gluten sucks so bad for your health.

After hanging with my old pal Robb Wolf for 4 days it has become apparent that there is a chemical war going on between our bodies and the nature of grains to defend themselves.

Now Robby correct me where I have Pattersonized this too far. (see comments section)

In short: It is not the fat that is trying to kill us…..nor are the high glycemic foods 100% the culprit, nor is it necessarily sugar or starch.

The worst part of our diet comes from grains and more specifically a protein in them called gluten.

Here is how it all started: We have evolved for over 4 million years. We have subsisted on a hunter gatherer diet consisting of game meats, fish, seasonal fruits and vegetables, nuts and tubers. It has only been the past 5,000 years or so that grains were introduced into our diet. Cultures that switched to grain as a major source of nutrition shrunk by over 6 inches and lost over 25lbs of lean body mass.

The tallest people on earth in the late 19th century were plains indians (5 ‘ 11″ average ht) who lived on a hunter gatherer diet. By contrast the average height of a US calvary man was 5’4″. Also Hunter Gathers showed no sign of Cv disease, type II diabetes, various cancers, Alzheimer’s and a host of other gnarly diseases that are killing us in record numbers.

The difference……grains

Why? Think of the goal of every living thing on earth………..especially think Tbear.

It’s goal is to procreate. Now also recognize that every living thing has some sort of mechanism to defend itself from being killed so it can pas on its genes (Try to get the remote from Tbear when there are females present and you shall see)

Clams have shells, roses thorns, snakes have venom (Tbear has skinny wrists, but watch out for the elbows). Grains have gluten and its purpose is to beak down your gut and kill you.

Stop eating gluten (none….zip….zilch) for 30 days and see what happens. Talk to Tbear or check Robb’s site for what to eat in combination with zero gluten.

This how you order at a restaurant

Wednesday’s lesson Plan:

Warm UP: Warm Up your medium heavy bench press, some weighted pullups and sprinkle in some Wall Angels, and DB Ext Rotations in between sets.

tech: bench press, Weighted pullups

WOD: max bench press 155lbs / 75

rest 2 min

max weighted pullups (25 / 15lb dumbell)

x 5 rounds

patty

Pick a very physically demanding sport….say hockey, rugby, or wrestling for example.

Now imagine we played the game at 100% intensity.

Now imagine doing that 300 days straight……..or maybe even 5 days out of seven for years on end with out a break.

No practice 100% game time effort. What would happen to your health????

You would be F@#ked. You would not want to play Hockey ever again.

The cortisol dump would be enormous. The reason i say this is that we have many people in our community (CFV and the greater Cf community) doing this with Crossfit and Crossfit is a hell of a more potent wallop than any sport.

It is ok to come in and go at 85% some of the time. You are not a pussy because of it. It is what is required sometimes

You probably also want to take an entire week off every few months. Burn out is a real concern.

Tuesday’s lesson Plan:

Warm up: 50 dowel clean and jerks

Tech: hang power clean, Push jerk

WOD: 3 hang power cleans & push jerk

Every minute on minute for 10 minutes

leader board = heaviest weight completed

Not completed = 0

patty

Row Machine Workout Fail – Watch more Funny Videos

Excellent argument for at least some rudimentary coaching.

Here it is:

It has been a while since we have done this one….Fantastic benchmark of fitness.

Monday’s Lesson Plan

Warm Up: 50 deadlift of 135 lbs

Tech: Back Squat

5 sets of 5 reps at 70-80%

No burning out or maxing what so ever… Just chill and breathe

GROW!!!!!

WOD: 2k Row

Dan MacDougald is one of CrossFit Vancouver’s celebrity graduates.

A former big-shot lawyer in the US, he is mostly retired now. However he continues to consult to CrossFit Headquarters. And he’s the owner of CrossFit Atlanta.

MacDougald found CrossFit in 2004, becoming certified by the fall of 2005. At the time, he had no idea that CrossFit was about to “become my life’s passion,” he explained.

But soon enough, he left his law practice to devote his heart and soul to CrossFit Atlanta, which he opened in November, 2005.

Despite his tremendous success during his law career, MacDougald was admittedly lost as an affiliate owner. “I had no idea how to run a business, and I blundered along for several years making little to no money at it…until I met Craig Patterson at the 2009 CrossFit Games,” said MacDougald.

“We became friends almost instantly,” he continued.

Shortly after that, Patterson and MacDougald made a deal, and the mentorship program began. “My focus had been entirely on excellence in training, and while that is important, it’s not enough,” he said.

MacDougald learned from CrossFit Vancouver that running a successful CrossFit affiliate came down to the vibe in the box – things like community building, client retention, and developing excellent coaches. He credits Patterson as having helped in him tremendously in these areas.

“From the fall of 2009, when I began implementing his suggestions, to June, 2011, our membership and monthly revenues have climbed steadily, and our currently monthly revenue is 50 per cent higher than it was in 2010,” he said.

He added: “The wife is now getting enthused about CrossFit. Holy Fuckin Mackerel!!”

K-Star talking about sitting and standing as a skill. Set some time aside and check it out. Its a good watch.

Today’s Workout:

Phoebe

5 rounds for time:
21 Hang squat cleans (65/95lbs)
400m run

A