31 Dec 2012
School is out. No classes today.
The school is closed today. Normal class schedule will resume tomorrow.
Happy New Year!!
30 Dec 2012
Happy New Year!
Crossfit Vancouver tribal elder, Rob Dunn a.k.a. Darth Erkel a.k.a. Chronus threw down this grinder of a WOD in Iceland over the holidays in 33 minutes. Can you take him and games competitor Gigja Hronn down?
Monday’s Lesson Plan
Warm-up:
3 rounds:
10 air squats
20 mountain climbers
30 sec. hand stand hold
Tech:
Work up to a set of 7 front squats at a weight heavier than your work out weight.
Warm up C2B pull-ups and HSPUs in between sets of front squats.
WOD:
10 rounds:
200M run
7 C2B pull-ups
7 front squats (135/85lbs)
7 HSPU’s
Don’t be afraid to scale this down in weight or volume. It’s a beast!
Have a safe and Happy New Year’s eve and if you’re planning on getting plastered, leave the keys at home and call Operation Red Nose!
29 Dec 2012
Sunday Funday!
Sunday’s Lesson Plan:
Warm-up:
hip mobility drills
goblet squat hold x 2 min
Tech: back squats 10, 8, 6, 5, 3, 3, 3
WOD: Kelly
5 rounds for time:
400M run
30 box jumps
30 wall balls
28 Dec 2012
Let's Jerk It Up!
Saturday’s Lesson Plan:
Warm-up:
barbell complex x 3 rounds
5 hang power cleans
5 shoulder press
5 front squats
5 push jerks
Tech:
max jerk (spend 20 minutes finding a safe 1 rep max from the rack)
WOD:
#1: Every minute on the minute (10 min.)
1 power clean
2 jerks (approx. 65-75% of 1RM)
Rest 2 minutes
#2: AMRAP (8 min.)
5 burpee pull-ups
10 butterfly sit-ups
27 Dec 2012
Strength Friday
Friday’s Lesson Plan:
warm-up:
3 rounds:
10 samsung lunges
10 band good mornings
10 glute bridges
tech: deadlift
2, 2, 2, 2, 2, 2, 2, 2, 2, 2
WOD:
5 rounds:
10 kb swings
5 strict knees to elbow
1 min. plank hold
26 Dec 2012
And We're Back!
I hope everyone is enjoying their holidays and time with friends and family! I know I’ve been enjoying my time with family and getting to see some old friends. I’ve also been enjoying the time to catch up on some much needed rest and hope that you have been too. Here’s a quick reminder of all the important things that happen to our bodies during sleep.
- Secretion of Growth Hormone
- Tissue Repair
- Muscle Growth
- Protein Synthesis
For even more sleep related thoughts browse this blog post.
Thursday’s Lesson Plan:
Warm-up:
5 minute partner ladder of sprawl balls and med ball sit-ups.
Then no Tech today, just warm up the WoD movements and set up for the WoD.
WoD: Partner Fight Gone Bad
Four rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
For the partner variation we’re adding a fourth round. Each team will spend 1 minute at each station. Partner A works for the first 30 seconds of the minute and partner B works for the last 30 seconds. No rest station this time. Score is total team repetitions.
For bigger classes just start teams and different stations.
EVENTS AND WORKSHOPS
-
What Weakness 101 is all about!
As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
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