Blog Archive

Well folks, 2011 is coming to a close and the 2012 is upon us. With every new year comes New Year’s resolutions, unless of course you’re like my buddy Calvin.

A quick Google search reveals the most popular resolutions for 2012 (the actual wording and order varies a little depending on which site you visit, but it is remarkable how similar they are).

1. Lose weight
2. Get organized
3. Spend less, save more
4. Enjoy life to the fullest
5. Staying fit and healthy
6. Learn something exciting
7. Quit smoking
8. Helping others in their dreams
9. Fall in love
10. Spend more time with family

Well, I for one probably have more than one resolution, including learning to play the accordion which I think fits in with number 6, but I’m curious to see what other sorts of resolutions there are among fellow CrossFitters.

Tech: Handstand progressions, start against the wall, move to a spotter on the floor, try walking and holding a static handstand without a spotter.

Workout: Team ladder

1,2,3,4,5,6…10,9,8,7…3,2,1

Wall ball (12lbs/14lbs/20lbs)
Box jump (20 inches)
Push-up

Partner A starts does 1 wall ball, 1 box jump, 1 push-up
Partner B follows does 1 wall ball, 1 box jump, 1 push-up
Partner A does 2…
Partner B does 2…
etc up to 10 and then back down to 1

The only catch is you can’t go until your partner has finished all three exercises. That is, you can’t start on the wall balls while your partner is still doing push-ups.

– Kermit

Hey folks, a quick shout out on behalf of my friend the Brown Owl. Aimee has misplaced her black Lulu Lemon hoodie and 2010 CrossFit Regional Competitor tee. We have searched the gym high and low to no avail. The hoodie is size 6 and is fairly distinctive as it has the CrossFit Vancouver emblem across the lower part of the back. There aren’t too many of these in the gym so if you happen to have accidentally picked it up the Brown Owl would very much appreciate getting it back. The hoodie was also with her gray tee from the 2010 CrossFit Regionals competition, it is size M, gray with black and red lettering. If you happen to find either of these items just let me know.

Thanks!
Kermit

“Chuck Norris counted to infinity – twice.”

“Chuck Norris doesn’t cheat death. He wins fair and square.”

Just in case you couldn’t guess today’s workout is none other than…

“Chuck Norris” (otherwise known as the Filthy Fifty)

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (red/black)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (35lbs/45lbs)
50 Back extensions
50 Wall ball shots (12lbs/14lbs/20lbs)
50 Burpees
50 Double unders

What’s your favourite Chuck Norris fact?

– Kermit

Okay, I couldn’t resist! Who is this a depiction of?

You get one guess!

Onto business! For those of you who have been around for a while you may remember that Thursday night was traditionally touted as “Big Man Night” so keeping with tradition today will be focused on heavy lifting and strength.

Workout: CrossFit Total

1 hour to complete:

1 rep max Back Squat
1 rep max Shoulder Press
1 rep max Deadlift

You get three attempts at each lift, but must declare your attempts. Your total score is the cumulative weight of all three lifts.

Now, for fun my favourite flowchart of the moment. If only it were this simple.

-Kermalicious

So, since Shep was kind enough to include the 12 Days of Christmas last week the least I could do was return the favour. If I recall correctly he had planned on serving up Navy SEAL.

Have you ever wondered if you have what it takes to apply for the SEALs? Well, I took the liberty of doing a little online research. If you’re older than 28, a non-US citizen, or a high school drop-out I’m afraid you’re out of luck. But really its the Physical Screening Test (PST) that we are interested in. To qualify for SEAL training you must be able to complete the following regimen:

Swim 500-yards (457 m) using breast and/or sidestroke in less than 12 minutes and 30 seconds
10-minute rest
Perform a minimum of 42 push-ups in 2 minutes
2-minute rest
Perform a minimum of 50 sit-ups in 2 minutes
2-minute rest
Perform a minimum of 6 pull-ups (no time limit)
10-minute rest
Run 1 ½ miles (2.4 km) wearing TENNIS SHOES and SHORTS in under 11 minutes.

I would love at some point to try this out. I wonder would anyone else be up for a trip to the pool? Okay, bonus points to anyone who knows what SEAL stands for, WITHOUT looking it up online!

Technique: Back squat (3,3,3,3,3)

Workout: Navy SEAL

For time

1000 m row
50 thrusters (35lbs/45lbs)
30 pull-ups

– Kermit

When I first joined CrossFit Vancouver it was at the suggestion of my soccer teammate. The goal was not necessarily to become better at soccer, but that definitely was one of the benefits. I grew stronger, opponents had a harder time moving me off the ball. I could jump higher, going for headers against girls 8-10 inches taller than me. My point is that for many athletes CrossFit is a means of improving their sport of choice, ultimate, cycling, hockey, swimming to name a few. For others CrossFit has become their sport of choice. What I found amazing was that CrossFit gave me the confidence to try many different sports that I balked at BCF (before CrossFit) – ice hockey, swimming, snowboarding, circus (yes I consider circus a sport). I am continuing this trend with a foray into surfing, floor hockey and dodge ball this winter.

So, my question to you, what sport do you still dream of trying? Gymnastics, synchronized swimming, river kayaking? Why? Please post to the comments section.

So, onwards and upwards. I’m sure everyone indulged a wee bit over the holidays, a little Christmas baking here, a little wine and cheese there. It’s time to snap out of the turkey coma and hit up a workout.

Technique: Pick up something heavy! Go for a one rep max deadlift and try your hand with the Atlas stones (the lightest is 135lbs), but be careful putting them down (we don’t need any broken toes)!

Workout: Helen

3 rounds for time:

400m run
21 kb swings (red/black)
12 pull-ups

– Kermie

Please note the class times below!

Merry Christmas Everyone

Its been two years to the day that our friend Andy Nutts died while on the front lines in Afghanistan.

Recently he was honored with The Meritous Service Medal. His family travelled to Ottawa to receive it. Read about it here.

Please take a moment today to remember our dear friend, whether you knew him or not, and appreciate yourself, your life and all the glorious people in it.

It’s the most wonderful time of the year!

I’ll be dead honest with you… I believed in Santa Clause to a very late age (let’s say 11). Easily the last kid in my class to still believe in the fat man.

It was always amazing to me that my Mom had the exact same hand writing as Santa. What were the chances? Think it made me think my Mom was extra special. HaHa.

How could I have been so daft? Even after my sister told me he didn’t exist. Especially when my Dad was lobbying hard for us to leave Santa a nice glass of cognac instead of milk and cookies. I stood strong in my belief that Santa was real.

I remember I had to corner my Mom in the kitchen wielding a ginger bread man cut out utensil as a weapon until she told me the truth. I was crushed. Looking back I think the let down was perfectly timed with one of many sugar crashes that day. I ran downstairs and hid under my bed. They had to coax me, bribe me even, out from under with shortbread and hot chocolate.

The world has never been the same to me since that day.

How old were you when you figured Santa wasn’t real? What were the circumstances?

Since there are only 2 classes today I’ve decided to have Friday be a make up day.

Christmas brings out many things in people. I’m ceaselessly amazed at the generosity of self, spirit and gifts that pass through our wonderful community every year. We are wealthy people.

Give Andy a big Christmas hug for getting up early to coach the 6 am and for being one of the most solid dudes I know. Deliver a mighty slap on the arse to Charlie F Palmer for giving out the love at the 4 pm and for looking so damn good!!

Hugs and Kisses,

Sheppy

A very special thank you to all of you who came out to practice your double unders on Wednesday. I saw a lot of effort and improvement. Warms my Scrooge heart.

I’ve had many request for this workout. Originally there was a different workout planned (Navy Seal) but I’m feeling festive as I finished my Christmas shopping today.

So without further delay… Here is Kermit’s creation…

Thursday’s Workout:

“The 12 Days of Christmas”

For Time:

1 Burpee
2 Turkish getups (20lbs/35lbs)
3 Cleans (85 lbs/135 lbs)
4 Box Jumps (20”)
5 Push-ups
6 Air squats
7 Sit-ups
8 Wallballs (12lbs/20lbs)
9 Double unders
10 KB swings (red/black)
11 Pull-ups
12 Mountain climbers

It goes like so…

First Round – 1 Burpee (Yeah!)
Second Round – 1 Burpee, 2 Turkish Get Ups
Third Round – 1 Burpee, 2 Turkish Get Ups, 3 Clean (135/85 lbs)

And so on and so on… Just like the song.

This was originally a a Kermit workout and she posted this video with it:

I. Love. The. Muppets.

Merry Merry!!

The Shepherd