Blog Archive

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Invincible Ignorance by Coach Greg Glassman.

Simply awesome!

FRIDAY

Warmup: 800m Run

Tech: Push Press

5,5,5

WOD: Teams of 2 complete Karen

150 Wall Balls

Here is the deal: Each partner has to complete a 150 Wallball shots, one partner working at a time

Great work so far everyone!

Ana.

“You are imperfect, you are wired for struggle, but you are worthy of love and belonging.”

“Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy—the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”

― Quotes by Brene Brown

Brené Brown is a research professor at the University of Houston Graduate College of Social Work. She has spent the past ten years studying vulnerability, courage, authenticity, and shame. She spent the first five years of her decade-long study focusing on shame and empathy, and is now using that work to explore a concept that she calls Wholeheartedness. She also wrote the book called The Gifts of Imperfection.

She talks about how connections are so very important to us and how we fear that we are not worthy of this connections.

Sense of worthiness, love and belonging makes us believe that we are worthy.

Fully embrace vulnerability and have to courage to be imperfect.

Click The Power of Vulnerability to watch this TED Talk video. It’s a bit long but very good.

THURSDAY

Tech: Today we are going to be working on the second half of our strength program. Monday we did fixed weight 5 sets of 5. Today we are going to do:

Deadlift

5, 5, 3, 1, 1, 1

So its going to be heavier as you will work up to onezies…

Ring Dips

As for the Dips keep it lower reps and also heavier than Monday.

4×2 (4 sets of 2 reps)

More weight and less volume!

WOD: A little “metcon” after the heavy stuff to end the class. TBear posted this one before and it was a goodie!

300m Row

30 Burpees

300m Row

Enjoy your day!
Fancypantsy!

Here it is. We will practice tonight but I would recommend anyone to practice this often to improve coordination, spinal strength and improve flexibility

View excellent progressions here:

Lucy came to CrossFit Vancouver in the winter of 2012. Originally from Ireland, Lucy was living in Melbourne, Australia when she discovered CrossFit. She loved it, but she wanted to learn more. After doing some research about CrossFit boxes around the world, she soon stumbled across our apprentice program in Vancouver.

Here’s what she said about her three-month experience in Vancouver:

“From the moment I set foot at CrossFit Vancouver, I knew I was in for a very different and special experience.  Even though I was still adjusting to the shock of seeing snow rather than blue skies and sand, I immediately felt at home.

I was greeted with big smiles, eager handshakes, and curious questions, not to mention a crew of impressive athletes, who could knock out handstand push ups like they were hiccups!

One thing that really stood out for me was the ease and efficiency in which things were done.  The relaxed yet focused atmosphere, and the embracing community at CrossFit Vancouver are priceless.

In short, Patty and his charismatic team offer a superior service, both in and outside of the school. I learned so much from them, on both a professional and personal level.”

- Lucy Kenefick

Tonight…

Try your  full BRIDGE and it will instantly reveal your restrictions. Most individuals will have difficulty  to perform a “Full Bridge” properly but as with any complex movement, it can be broken down into a series of progressive steps…

Benefits of performing the bridge:
Conditioning of the spinal muscles – in progression. Promotes flexibility in the ‘Anterior line’ – Pectoralis group, intercostals, hip flexors, quadriceps, and abdominals. It also builds ‘Posterior line’ strength – includes the spinal erectors (ALL of them), glutes, hamstrings, shoulders, arms, and legs.  Remember your mom telling you to stand up straight? Well the bridge also combats poor posture, such as slumping over a computer or slouching, caused by the weakening and lengthening of the posterior upper-back and neck musculature, and the tightening and shortening of the anterior and opposing musculature.   Join us today and unlock those restrictions one by one.  It’s a perfect way to finish your day after the Tabata Squats!  xx  G:)

What if somebody told you that Free Will does not exist?

How would you feel about it?                    

Many of us, human beings, feel empowered by the thought of having free will. Deciding what we want to do, who we want to be with, what to wear, what to eat… we have the unique sense that we are in control. Own our very own lives!

But what if its all an illusion??

Sounds crazy! But it made perfect sense after I read this article saying that “people thoughts and actions are determined entirely by their genetic and social conditioning.”

Read full article here -> Free Will is an illusion

I also looked it up online on Wikipedia and this is what it says:

“Free will is the ability of agents to make choices free from certain kinds of constraints. The existence of free will and its exact nature and definition have long been debated in philosophy. Historically, the constraint of dominant concern has been the metaphysical constraint of determinism. The two main positions within that debate are metaphysical libertarianism, the claim that determinism is false and thus that free will exists (or is at least possible); and hard determinism, the claim that determinism is true and thus that free will does not exist.”

It also mentions that:

“The principle of free will has religious, ethical, and scientific implications. For example, in the religious realm, free will implies that individual will and choices can coexist with an omnipotent divinity. In ethics, it may hold implications for whether individuals can be held morally accountable for their actions. In science, neuroscientific findings regarding free will may suggest different ways of predicting human behavior.”

Very interesting stuff…

WEDNESDAY

Guess what peeps?!?! We are testing our first day all over again!

Warmup: 400m Ball Run (20/12lbs)

Tech: Max Pushups/ Pullups/ Dips and Situps in 1 minute.

WOD: Tabata Squats (good ole tabata squats!)

8 Rounds of:

20 seconds on

10 seconds off

Score this 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.

Now… Sheppy making me put “First Day” every time I program is a very real proof that  Free Will IS an illusion… just saying.

Love yas!

FP <3