Blog Archive

I love some of the new ideas that people and companies are unvailing in the arena of wellness. It’s now more about how to improve our performance, body, sleep and minds altogether.  The research an $$ behind mini “nanobots” entering your bloodstream and cleaning up your cholesterol is one actual project that happening down in Seattle’s biotechnology center.  It’s a concentrated hub of some 55 companies, and 7600 employed people researching god knows what down in the South Lake Union Area.

The fields of epigenetics, nutrigenomics and all that gene expression and cool neuromodulation (how neurotransmitter and receptors turn bodily actions on and off) and research in those fields are going to blow our minds in 10 years.

To study these susceptible genes and provide dietary interventions for individuals at risk of such diseases is interesting.  Let me know if you want to read about it.  I’ll lend you a couple books.

Currently there are a lot of “smart drugs” that people are considering taking as well to short cut the curve.  I’d like to get Tim Ferris or our local Bulletproof Executive dude, Dave Asprey (resides just across the water in Duncan, BC) to come over and speak about them.  I think Dave’s dietary recommendations are spot on….it’s some of the other stuff that just seems too whacky.  Anyways check out his blog, podcast and interviews first before buying his upgraded coffee or upgraded aging formula.  Do your research.  Here’s maybe where to start – Nootropics – The Facts About “Smart Drugs”

I’ll leave you with the latest from WIRED magazine. My favourite mag.  Here’s the link “Tap the Power of the Cold”

Workout for Saturday

Warm Up:

3 Rounds of:
Sprawl ball  + Medball Sit up + 200m Run

It is that time again when the Lost and Found box is overflowing! There are some very nice pieces in there including Lulu etc

Please make sure that you check this bin BEFORE FRIDAY, as Friday afternoon it will all be given to goodwill!

Also please take your personal items out of the change rooms (shoes, clothing, stinky socks etc)

Thanks.

Friday’s Lesson Plan

Warm-up

Drop Snatch with pause and sots press
(3,3,3,3,3)

Technique

Squat Cleans (3,3,3,3)

Workout

The Chief (awful edition)
9 Squat Cleans (135/95)
6 push-ups
3 rope climbs
– 5 Rounds of (3min AMRAP with 1 min rest)

Enjoy. And Submit your music playlist via USB drive to a coach by tomorrow night.

Thanks,

TBear

1.  Please SIGN IN! I know we go on about this all the time, but you have no idea how important it is for us. We apologize for the times when it does not work or it says something bizarre when you sign in.  Please email dash@crossfit.ca if it does happen. I will fix it ASAP.  If you forget your tag you can always type your name in the field and click “scan”.  If you do not have a key tag find your coach!
Why is it so important you might ask…..Well firstly it helps all our coaches keep track of you and spits out attendance lists that your coaches will be able to review.  Second, it allows the school to track data. This data is crucial to the accreditation of our school, funding for apprentices, new fancy equipment requisitions and allows everyone to closely track our growth! So please SIGN IN

2. THE OPEN! That’s right the Crossfit Games Open starts March 6th 2013! The first workout will be posted two weeks from today!!! You do not have to be super star fire breather to do this, anyone can and IT’S FUN! We will be doing the workouts in the classes. Probably Thursdays and again on Sunday.  So sign up now – it’ll show how you rank up – across BC, Canada, and even the world! The biggest group in the region gets tickets to regional’s which are being hosted in Richmond again this year.  No reason why our Affiliate shouldn’t win the title our here in the West.  We have 500 members coming through our doors.  So sign up and we’ll reward everyone with a big wrap party after, as usual.  All other local affiliates will be invited.  Cool?

Lesson Plan for Thursday, February 21st:

Warm-up: 3 rounds
50 single skips
20 mountain climbers
10 ball slams

Tech:  Take 10 minutes to set up for and warm up the WoD movements

WoD: 5 Rounds

• 100 Double Unders
• 30 Wall Balls (20/14/12)
• 20 Burpees

Coaches try to get this going by 20 or 25 past the hour.  Like before with the double-unders, give yourself 3 minutes to attempt to get the 100 done each round and then move on.  Attempting DU’s is going to elicit more improvement than subbing those singles in.

Dashie luvs y’all

It’s long overdue. Our music situation on the classroom floor will get UPGRADED.

Don’t you think the 80’s and 90’s had the best stuff coming out, time and time, and time again?

Currently, the new hip hop & rap music & me seem to be at odds with each other.  I mean I don’t think Lil Wayne is gonna get any humanitarian or music award for his latest video, which he put out on Valentines Day. Check out  “Love Me” (beware there are explicit lyrics)

I want mostly old school:

• Killing in the Name by Rage Against the Machine
• Welcome to the Jungle by GnR
• Ball and Biscuit by White Stripes
• Firestarter by Prodigy,
• or some Raconteurs, Black Keys, a little Eminem or Metallica tracks

I like some of  the relatively new electronic stuff like:

• The Glitch Mob – Dashie’s current favorite “We can make the World Stop”
• LCD Soundsystem – Can Change or Dance Yrself Clean from the album This is Happening

-please, please help me find some other kickass stuff like this.

Someone today mentioned those cool mashup remix tracks like:

• 99 Problems with Enya, or Voodoo Child, & Wonderwall and even AC/DC mixed in
• or P Diddy and Zeplin with Cashmere
• and Kid Rock with that Godzilla Soundtrack song.

Please try to add some genius and actual musical tracks where there are some true instruments playing;

• Hold On by Alabama Shakes (Hallie’s got a video on her blackberry I hear)
• and anything from Social Distortion, Pearl Jam, Johnny Cash, Billy Idol and the Violent Femmes

So – here is what I want

Submit a USB drive to me by Friday with 10 to 20 minutes of sweet pumping tracks and 20 minutes of extra sweet filler just in case.   Think what the majority of our members would love to hear during a Double Fran to a grinder like the SantaCruz 500.

We’ll feature your playlist during classes and decide over the next 6 weeks (coaches blogging rotation) the top 3 we will reward them all with a gift pack from CrossFit Vancouver which will include fish oil, a delicious variety meat pack and a date with Andy Sack.

Wednesday’s Workload
Warm-up (3 rounds)
– 275m. loop run
– 12 slow cassack squats

Technique
– Sumo Deadlifts (5,5,5,5,5) [TODAY – Organize yourself with a more upright torso and lower butt bias]

Workout: (4 Rounds)
– 12 Sumo Deadlifts (185/125)
– 400m Ball Sprint (20/12)

Giv’r.  I’ll see you tomorrow.

It is that time again when the Lost and Found box is overflowing! There are some very nice pieces in there including Lulu etc

Please make sure that you check this bin BEFORE FRIDAY, as Friday afternoon it will all be given to goodwill!

Also please take your personal items out of the change rooms (shoes, clothing, stinky socks etc)

Thanks