Blog Archive

If you are like me and were reminded of Daylight Savings Time a few weeks back, you maybe recited the quote “sprint forward, fall back” and then got very excited about gaining an hour this past weekend!   So we all got an extra hour to sleep in on Sunday but with that comes the start of those shorter, colder and (here in Vancouver) wetter days.  Some may argue that the middle of summer is the hardest time to stay motivated and get to the box for your WODs since it is so nice in the evenings and we all just want to be outside, but what about when you (I am referring to the generic you) leave for work in the dark and come home in the dark?  How is the motivation then?  Let’s face it, when it is dark and gloomy outside demotivation is bound to kick in.  Push past it…You’ll get through it…Cuz you can’t have the good without the bad!

Some fun facts about DST:  First proposed in New Zealand in 1895, Thanks Dash.. Daylight Savings Time wasn’t actually observed until World War I (it began as a way to conserve coal by the allies).

Anybody planning on changing their workout time this season?  Will we see more or less people in the 6am and alternatively the 8pm classes?  I’ll be sure to make note of the changes (if any) to the 8pm classes but will rely on my morning counter-parts to keep me informed of the 6am crew.  By the way, the subject line quote is for the morning crew as they truly are early to bed and early to rise…I don’t know how you you do it!

Warm up: shoulder/hip mobility

Tech: FrontSquat (5,5,5)

Workout: 21-15-9 Body weight front squat

9-6-3  Muscle ups

No racks you must clean your barbell

complete 21 Front squats/9 muscle ups – 15/6  -  9/3

Charlie

On Saturday, November 24th, CrossFit Van is hosting a 2 km indoor rowing regatta for both you and your kids.

If you’ve never raced a 2 km race on the erg (rowing machine), this will be a great opportunity to test your rowing skills. We’re going to be synching to rowing monitors up together, so you’ll be able to see whose winning on the screen.

There will be three divisions: kid division, lightweight, and heavyweight.

And, 2012 Canadian Olympic women’s 8 silver medallists, Darcy Marquardt and Krista Guloien, who both grew up in BC, will be on hand with their medals and are going to do a crash course rowing clinic before the workout.

Kids (any age) 500 meter Regatta: $25
Adult 2 km regatta: $35
If you you and one of your children sign-up together: $50

Stay tuned. Registration begins next week!

Saturday:

Tech:

3 Rounds:

Max Effort HSPU (handstand hold if you can’t do a push-up)
Max Effort L-sit

One minute rest between each set up handstand push ups and each l-shit effort

WOD:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Double wallballs (20 lbs/ 14 or 12 lbs) alternating partners.

After each partner has completed each round (e.g. Partner A does 1, Partner B does one) both partners have to do 10 med ball situps together (5 per person) and then back on their feet for round two. Yes, it’s a LOT of sit-ups!

Ideally you would be using one wallball throughout the workout but depending on partners and ability you might have to have a couple different ones. However, to ensure there is enough wallballs, no bum targets.

SUNDAY:

MAKE UP AS PER USUAL

Eunice and Kermit

One of my clients sent me this article ‘The apology Lance Armstrong will never give.’

It’s WELL worth the read – powerful!

Smooth Worm dressed up as Lance Armstrong for Hallowe’en

What are your thoughts about the whole topic of doping and sports? And Armstrong specifically? I sure don’t know what to feel when I read this…

Friday

Tech: Warm-up your hang power clean, then choose a load and do the following:

Every minute on the minute for 10 minutes: 2 Hang Power Cleans (strung together consecutively)

-I’m loving this EMOM stuff these days: a great way to get some significant volume in in a short period of time without killing yourself.

WOD: Midget’s Revenge (Little Bear’s WOD from back in the day)

300 m Row
30 Burpees
300 m Row

Eunice and Kerm