Blog Archive

As you all know we have switched from weekly to monthly programming.

And this is the month of Sheppy!

That’s really me in the picture.

The last few months have been great.  Lots of focus on specifics.  Big shout out to Andy for April!

This month we are going to CrossFit.  Functional movements constantly varied executed at high intensity.

We will also be doing some widow makers as well as hitting some of the 2013 Regionals workouts as they are announced on May 8th. FUN!!!

Wednesdays’s Workout:  Shepherd’s Stew

Today will be 5 different hits.  You will have to remember your time for each and add them up at the end for your final score.

At 10 minutes past the hour:  50 DBalls for time (20/12 l bs)

At 15 minutes past the hour:  Every 2 minutes do a 200m run x 5.  Coaches use the Nutts line.  Shout out their times as they cross the line.

Do your best not to eat Dim Sum right before this one. Ask Kermit how it went.

At 30 minutes past the hour: For time…

50 Double Unders
10 Pull Ups
40 Double Unders
10 Pull Ups
30 Double Unders
10 Pull Ups
20 Double Unders
10 Pull Ups
10 Double Unders
10 Pull Ups

Progression – You can only skip for 1 minute per round.

At 45 minutes past the hour:

21, 15, 9

WallBalls (20/14 lbs)
Ring Dips

Finito!

Add up all your times and post it on the leaderboard! DO IT!!

This is Mikey after he tested the workout.

Work hard. Stay positive. Look good doing it.

Mucho Amore,

Sheppy

I’m proud to be a part of the Crossfit Vancouver community.  It’s a pleasure to be surrounded by persons, day in and day out, that show up every day and work hard to make their lives healthier and happier.

I’m proud to be a part of this small community that is entrenching itself in the greater community of Vancouver.  Our biggest, most popular and most fun event of the year is a charity event!  Not only is it an event where we raise money to help the youth of our community but we’re actually doing more than just raising money, we’re doing the work to help improve the people’s lives.  Nutt’s Cup and the Mad Lab Youth Warriors brings young folks in to be a part of our community.  To show them not only healthier life through health and fitness but also to surround them with healthy, fit, happy and hard working people showing up to make their lives better.

I’m sure many of you have noticed the small baby boom of late in our community and I’m excited to see these super babies grow up engulfed in our environment.  Imagine growing up being a part of such a healthy community.  One that encourages hard work, challenging oneself and overall self improvement.  I’m proud that all of you play a role in the upbringing of our children.  This place is awesome!

I tell people all the time that one of the best things about this place is that there’s no place to hide.  Once you show up, you’re here and you’re going to get a good dose of community AND fitness.  Unlike other places, there’s not dogging your work out here, hiding out in the corner and hoping no one is watching.  With 25 other people working hard all around you it’s hard to not push yourself.  And if you try to dog it…well, they all know your name and they’re going to cheer you on once they finish. 

Thanks!  <3

-Bill

Lesson Plan for Tuesday, April 30th:

Skill/Strength Element:

Workout Movements

Today’s Workout:

Fight Gone Bad

1 min Wallball (12/14/20lbs)

1 min SDHP (55/75lbs)

1 min Box Jump (20″)

1 min Push Press (55/75lbs)

1 min Row (calories)

1 min Rest

3 rounds

Andy

Check out this article about Ray Clark.  He started training when he was 98 years old and now he’s 102 and still hits the gym a couple days a week with his trainer, Thom Hunter. It goes to show that it’s never too late to get started! And for the trainers out there… it gives hope that you can still be employed well into your seventies!

So if you have grandparents, parents, uncles or aunts that need a motivational kick in the butt… encourage them to come down for a first day and give CrossFit a try! There’s always a way to scale a workout no matter how immobile/decrepit the person may be! Get a hold of your coach, hook a love one and who knows… maybe they’ll live to be 102 as well!

Today’s Workout:

Gorilla Total

1 RM Snatch

1 RM Shoulder Press

Total both lifts for your Leaderboard score. Compare to March 23rd 2013.

Andy

As you Nutts Cup teams know, you have until May 31st to complete and submit the three qualifying workouts to get into this summer’s Nutts Cup.

The third qualifying workout is a TEAM Nutts Hero WOD, and we’re giving you a chance to get it over with this weekend. Join Donkey, The Great Woodchuck and Kane at 3:30 pm this Saturday, among others, and compete against other teams.

OR, you can come even if you’re not planning on entering a team in Nutts Cup and hit the workout solo – it’s a good one!

The workout is as follows:

In teams of three (two men, one woman) one person working at a time, complete the following:

50 Hand Stand Push Ups
50 Deadlift (275/175lbs)
50 Box Jump (30/24”)
100 Pull Up
200 WallBall (20/14 lbs)
300 Double Unders
400 meter run with a 45 lb. plate (one person only runs)

Have fun kiddies!

Friday’s Skill/Strength Element:

Find a heavy Thruster

Friday’s Workout:

Anaerobic/Lactic Power

30 sec work, 1:30 rest,  with the following movements:

5 Thrusters (135/85Lbs)

Hip-Hinge Slamballs until time expires (20/12lbs)

4 sets

15 min break.   Work on 3 different shoulder mobs.

30 sec work, 1:30 rest, with the following movements:

5 Power Cleans (155/95Lbs)

Burpees until time expires

4 sets

Total Burpees and Slam Balls for your Leaderboard score.

Saturday’s Skill/Strength Element:

Heavy Weight Step Ups 5L/5R, 3 sets.  Go a little heavier than April 9th.

Saturday’s Workout:

Sheppy’s Helenator

In Teams of 2, trading off rounds

400m Run

21 KB Swings

12 Pull Ups

AMRAP in 30 min

Andy