Blog Archive

Its always a good idea to measure yourself against what you once were. Here is your perfect opportunity today.

Come on in and hit this thing hard! See if all this CrossFit stuff really works or if it is just a big hoax!

Here’s a great video of The Eagle and Fancy Pants redoing their first day.

Wednesday’s Workout:

CrossFit Vancouver’s First Day

400 m Ball Run (20/14 lbs)

Max Reps
-Push Ups
-Pull Ups
-Sit Ups in a Minute
-Ring Dips

Tabata Squats

We will score this on the leaderboard as your ball run time in seconds minus your total reps (max push ups + max pull ups + max sit ups in a minute + max dips). Yes, some will have a negative score. Add up your actual first day or the last time you did this workou and compare.

Mucho Amore,

The Shepherd

Not the blues rock band.

Big Sugar. As in Big Tobacco.

“The average person in the western world consumes the equivalent of twenty five 2kg/5 lbs bags (of sugar) every year. Mostly hidden in processed food and drinks. The sheer quantity makes sugar a suspect in the worldwide obesity crisis. Big Sugar denies any connection.”

Giant huge conglomerates who farm, craft, promote and sell a product that is addictive and harmful to your health.

So often we discuss health concerns with diets high in refined sugar. Hyperinsulism, type II diabetes, tooth decay, obesity… The list goes on. We rarely look beyond the immediate health issues. The CBC has produced a 2 part documentary investigating the sugar business. Did you know the sugar trade had much of its roots in the West Indian slave trade? Did you know it veritably still does? Do you know how sugar effected the history of Canada? Big Sugar also wields giant political power. They keep foreign sugar out of the US so subsidized domestic Big Sugar can charge three times the market value at huge environmental costs. I’d like to tell you more but you’ll have to watch and find out for yourself.

Please, please, please find the time to watch this. It is fascinating and eye opening.

Watch “BIG SUGAR” here.

Do I think that all sugar is all bad bad bad? Everything in moderation (including moderation) I always say. Although I have have a much more salty tooth than a sugar tooth, I have been known to jam a few Turtles down my throat from time to time. I think this documentary just adds more colour to the grand picture.

Tuesday’s Workout:

Warm Up: Shoulder Prep

Wall Angels

Andy’s Overhead Prep:

Lay on the ground with the weight over you. With a straight arm let the weight push your arm into the shoulder socket. Probably about 3-4 minutes on each arm.

You have TWO workouts to complete today.

1#) 2000 m Row

2#) The Overhead Extravaganza

1 Shoulder Press
3 Push Press
5 Jerk

What’s the most weight you can do?

Be sure the push press is a push press. Once the leg straightens it cannot bend again. You must press it out for the rep to count.

There are a limited amount of rowers so coaches structure the class as you need. Half can do the row while the other the extravaganza. Flip it when ready.

Coaches go through the shoulder band (off the pull up bar) stretch with your athletes after.

Leader Board is the row. Put your name and weight for The Extravaganza on the front board. Old school.

Hugs and Kisses,

Sheppy

The time has come…

We are way overdue…

The Widow Maker.

A 20 rep back squat.

We’ve done these in the past. They create a HUGE neural endocrine response. Good stuff.

Pick a weight that is lighter. There should be no fails at this today. All you are doing is adapting yourself to be under weight for the duration of 20 squats. Go a bit heavier if you really want to.

When finished…

Wabbits

For Time

10 Burpees
200 m run
9 Burpees
200 m run
8 Burpees
200 m run

And so on… And so on…

1 Burpee
200 m run

Leaderboard is Wabbits.

And most importantly…

HAVE FUN!!

Cheers,

Shep

The weather was Frantastic, the A-frame didn’t collapse and some courageous, sexy CrossFitters came out to show some support and put it ALL out there!

I expected it to be awkward and uncomfortable but it was a really fun experience and I’m surprised to say that I’d do it again!

Thanks to the volunteers who came out to Fran naked with me.
Thanks for our camera crew who took great video and photos.
Thanks to Mellow who built our A-frame pull up bar.

I don’t see how any CF affiliate is going to top this!

Sent from my iPhone

Wendy often makes insightful and profound posts on the CFV blog and her email to me yesterday really put into words what this whole Naked Fran is about for me.

She told me that she saw it as an opportunity for her to get outside her shell.

I was so happy to read those words!

CrossFit has been an opportunity for me to get outside my shell.  It’s been a discipline in getting comfortable with being uncomfortable.  With accepting myself as I am whether my scores are great or not.

It has been about getting over my fear of being judged, criticized, ridiculed by others. About just getting out there and giving it my best shot.

I hope that whether you join me for Fran or not, that the invitation occurs to you as an opportunity to get outside your shell!

It was scary for me to invite you.

My worst fear is that I will be standing there all alone on the beach tomorrow, a lonely, crazy fool.

My second worst fear is that you all will show up and I’ll have to follow through:)

Thanks for giving me the opportunity to get outside my shell!

I hope to see you tomorrow.

That’s right folks.  It’s that time of year when you can start planting! Last year I (Dashie) got down and dirty with my green thumb and produced a pretty sweet home garden which I cannot wait to do again this year! My blueberries already have flowers and a few of my herbs are starting to spruce back up! This is the best source of fruit and veggies you can get as you know EXACTLY how they have been grown! It is also super fun and very therapeutic.

So right now and coming into April is the time to start planting.   The following are basics that you can start:
Arugula, Asparagus, Beets, Broccoli, Carrots, Chard, Lettuce, Peppers, Spinach, Tomatoes and most herbs. Some of these you can start inside to avoid the last few frosts that we will have but then they are easy enough to transfer.

This link has more detailed info: http://www.motherearthnews.com/Organic-Gardening/What-To-Plant-Now/Pacific-Northwest-Gardening-Region.aspx

Friday
Technique: Power Cleans
– Work up to a 1 rep max Power Clean
– work on keeping those feet in and perfect that timing.

Workout (Is handicapped for your relative lifting capability)
Alternating in pairs please complete as many rounds possible in 20min of:
3 Power Cleans @ 65% 1RM Avg
6 Pushups
9 Hollow Rocks

The first partner needs to finish their round of 3,6&9 before the next partner starts and so on.  The Handicap – Choose a partner in the class who’s max power clean is closest to yours and bring it down to around 65%of each of your 1RM’s for the workout.  Have Fun.

Saturday

It’s been way to long and I know the weather will cooperate.

Tech: Overhead Squat (5,5,5,5)

Workout:
“Nancy”
5 Rounds
400m Run
15 OHS (95/65)

Sunday is Make-up Day.

Choose the open wod 12.5 or choose one of the workouts that you missed during the week.

Double posting TBear is off to Whistler for the weekend.  Wish BK a happy 34th this Saturday!!!

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