Blog Archive

Ok Guys and Gals!

Our student base is just becoming way toooo big that we cannot have people leaving their belongings in the bathrooms. This includes towels, shoes, clothes etc
Once a week the bathrooms will be checked and anything in their will go to the lost and found which will be emptied once a month!
So please take your stuff home!!!!

Friday Session:

Warm Up: If it is not raining get outside and do 6 50m sprints! Hopefully the sun will be on our side!

Tech: Hang Squat Clean (3,3,3)
Remember we did these for 6 weeks a few months back. Get heavy and see if you can beat your score! Watch Andy is the video and how he fights out of that hole! Drive those elbows and knees out! (The video is full cleans but we are only going from the hang position)

WOD:
5 Rounds
7 Hang Squat Clean (Bodyweight for Guys, 70% Bodyweight for Gals)
75 Double Unders

What is the food your eating telling you?
Have you ever had the most amazing meal that was completely Paleo and straight away got a blocked nose? An urgent need to go to the bathroom? Or even a few hours later or the next day felt stuffed up, lethargic or bloated????
I bet you were asking yourself what was going on? You ate clean but yet still had a reaction!??

Turns out that some foods even though they are promoted to be super healthy, pro inflammatory and really good for you might not like YOUR body/gut!

I recently had a food sensitivity test done and turns out I have a very high sensitivity to eggs (among other things). So I cut these out of my diet and wow my morning poops are completely different and I do not get a runny nose an hour after eating.
Here I was thinking that the coffee was the culprit…….but No

Tbear had his done a few months back also and turns out he was sensitive to broccoli! Yes Broccoli! Greens are not always the best choice for you

T and I are going to take time off these foods and see what changes we notice. Whether it be better sleep, less rashes/acne, no bloating etc.
After approximately 3 months we may reintroduce these foods and see what happens!
I encourage you all to take a serious look at your diet and more so your body reactions after you eat!
Eliminate some things and see what happens, or even more so get tested!!!!

Here is an article from the Vancouver Sun that talks about the issue even in young children and what a difference diet can make!  http://www.vancouversun.com/health/Athlete+author+Cammi+Granato+says+food+sensitivities+behind+chronic+health+problems/7388853/story.html

Also for more information talk to Myself, Tbear and Alana (Our Naturopathic Doctor who does the testing.
Check her bio out her: http://www.fertilitywithgrace.com/index.php/about/team_bio/alana_shaw

WOD: Don’t Forget to Challenge someone on the Ladderboard!!!
The CrossFit Total – Use the hour to find your
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Dashie

Back to Our Sprint Training today. We are going to be doing some Band Sprints. Really drive hard with your arms in these sprints and then dig your feet into the ground and pull.
We are trying to make you faster by doing these!
Make sure your partner does not give you too much or too little resistance, the first 5m should be easier to get you started.

TECH: Band Sprints and Handstand Pushups – Each person should do at-least 10 sprints the length of the school. After the sprints work on your handstand pushup. Try some new progressions you have not done before.

(http://library.crossfit.com/premium/video/CFJ_Football_BandSprints_ipod.mov?e=1350436865&h=028fe699225a34773466692261290eef) That is the link for the Journal Video if you do not have access to the Crossfit Journal here is a video that gives a sneak peak to these sprints:

WOD:
15 min AMRAP
Max HSPU
200m Run
(Todays progression is a max hold against the wall if you do not have HSPU, 20 seconds is equal to 1 HSPU)

Your score is the number of HSPU

Dashie, Tom and Co

The East Van Barbell Club is launching this Tuesday night at CF Van. The EVBBC will allow intermediate lifters to focus on powerlifting and it’s accessory movements outside of normal class time.

Sessions will be run by Benny “Bumpy” Poss and Jordy “Guido” Guindon, both of whom are CrossFit certified Powerlifting trainers.

The club will not be about being the biggest or strongest. While some friendly competition will help provide motivation to achieve personal bests, this will be be about community and support.

It starts today @ 7pm.

If you are interested in lifting some heavy shit and getting super strong, contact Ben: ben@crossfit.ca

Warm Up: Go through the Burgener Warm-Up and some shoulder mobility on the bands

TECH: Overhead Squats (3,3,3)

WOD:
Josh:
21 OHS (95/65)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

This is a killer WOD!  A bunch of the ladies in MadLab earlier in the year had a big throw down of this workout and it was awesome! Prepare to stretch out your forearms after!

Dashie, Tbear and Crew