Two aspiring Nutts Cup teams are hosting fundraisers that might benefit you, so listen up!

FIRST, Afghan, Caroline and Lumber’s team are hosting a YOGA class this coming Sunday at 11am following the group class. More specifically, the lovely Caroline “Twinkle Toes” will be teaching the yoga class to any and all interested CFV members.

The class will be offered by donation, and will run around 75 minutes starting at 11:15.  All donations will go directly to the Youth Warrior Foundation.  You’ll need to bring your own mat, a towel, or rough it with something makeshift from around the school, or if worse comes to worse – get up close and personal with the sweat-soaked floor!

Caroline is a certified yoga instructor and did her teacher training at Laughing Lotus in New York City where she studied Vinyasa Flow.  She teaches a style called Lotus Flow, which is scalable for beginners and challenging for experienced yogis.

The creators of Lotus Flow say this about their unique style of sequencing:

Yoga’s timeless teachings collide with innovative sequencing, mindful alignment, body mudras, breathing practices, and meditation. We honor yoga’s rich lineage and celebrate it’s evolution and yours, one pose, one breath, and one drop of sweat at a time.

Or a bucket of sweat for most of us… It doesn’t matter if you’re experienced and understand all that, a hack (like the Afghan), or just want to come get your stretch and balance on – fun will be had by all!

SECOND,Tom Beers is auctioning off 8 personal training sessions (for you, or for you to give as a gift to a friend). $600 value. There’s a sign about this fundraiser, as well a pot to place your bid at the entrance to the school where the sign-in computer is. You have until next Thursday (June 27th) to place your bid!

THURSDAY

Tech: 5 x 3 Shoulder Press

Workout:

Sticking with our theme to make sure everyone in class knows the difference between the dozens of movements we do, this workout is a chance to work on your technique without loading up and wearing and tearing your body. Newbies, use just a dowell – there are a lot of reps! Veterans, use a 35 or 45 lb. bar.

Veterans, you can still get something out of this workout, as well. It’s been a big week, so use this as a deloading workout. Go 80% and flush those legs out and treat it as a CATEGORY 5 or 6 cooldown kind of workout.

What do I mean by CATEGORY 5 or 6? In rowing, we refer to intensity levels in terms of CATEGORIES. CAT 1 is very intense – race pace kind of intensity – where as CAT 6 is an intensity level you can hold for more than an hour. CAT 6 workouts are good for building up your aerobic base and ability to handle more volume without killing your body. READ MORE ABOUT THESE ROWING INTENSITY LEVELS HERE.

Workout – AN OLD CLASSIC: The broomstick mile

25 back squats
25 front squats
25 overhead squats
400m Run
25 shoulder press
25 push press
25 push jerk
400m Run
50 hang squat cleans
400m Run
50 hang squat snatch
400m Run

– Eunice and Kermit

Kermit showed up at the CF Vancouver doors in July of 2006, nearly 7 years ago. With her short boyish haircut and her miniature stature, nobody knew she would be capable of big things.

But she became the first female coach, and the second girl to get a muscle up. She still remembers her first muscle up. “I think I hung out at the bottom of the dip for two minutes…My foot cramped I was hanging on so tight,” she said.

And by 2008, there was the little Kerm competing with the CF Vancouver team at the CrossFit Games in the Aromas, an accomplishment she repeated in 2009.

Her competing days were on hiatus for the last two years, but recently she came out of retirement to help CrossFit Vancouver’s team to an impressive 8th place finish at the Canada West Regional competition. Of course, she effortlessly strung together muscle ups with veteran prowess.

Kermit competing at the Olympic Oval two weeks ago

The point: Kermit likes muscle ups! And Kermit LOVES Nasty Girls.

So without further ado: NASTY GIRLS

WEDNESDAY

Tech:

Hang Power Clean – How heavy can you go for 3 consecutive hang power cleans? WITHOUT LANDING IN AN UGLY JUMPING JACK STANCE!!!

(3, 3, 3, 3, 3)

Warm-up your elbows and your muscle ups between sets of power cleans

Workout: Nasty Girls

3 Rounds:

50 air squats
7 Muscle ups (progression is 14 ring dips per round)
10 Hang Power Cleans (135/95)

If you’re a veteran, try Nasty Girls on Steroids: 165/125 lbs power clean!!

– Eunice and Kermit

Here are a couple of great squat quotes from some great squatters, to get you pumped for your one rep max today:

Why squat?

“There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” — Mark Rippetoe

But squatting is hard…

“Here’s something I’ve never understood. Squatting is so problematic for so many lifters, yet everybody at some point wrestles with taking a stubborn shit on the toilet. And what do they do? Fill their bellies with air, bear down, strain like hell, turn purple, and give it all they got. If this doesn’t work they stay there until the job gets done. So most lifters work harder on the toilet than they do in the squat rack.” — Dave Tate

A

TUESDAY

Warm-up:

Partner up and trade off doing 250 meter rows.

FOUR 250 meter rows each.

Make each 250 meter row faster than the previous one.

Workout A: After all those widow makers, it is time to work your way up to a ONE REP MAX BACK SQUAT.

3 attempts to find a max back squat

Workout B:

3 attempts to find a max bench press

Eunice and Kermit

Remember the old CFV Days?  Inappropriate Tshirts…

awkward circle questions….

MadLab Swag is HERE!

Monday, June 17th, Greasy Creepy (aka Dan Bergson) will be at CFV from 4pm-8:30pm with all of the pre-ordered MadLab Swag.  He also has a few extras… so come early and get one with the MadLab Logo.

As you can see… Kane likes his!

Hoodies: $ 95         Tanks: $ 25          T’s:  $35

*cash or credit only (no debit…sorry)

Monday’s Lesson Plan:

Remember Half Helen?

It was likely the second workout you ever did with us. The first was those dreaded tabata squats, of course.

And most of you have never done it again. Until now. Easy peazy on its own. But today, you’re going to do one half female every 10 minutes. The faster you are, the more rest you’ll get.

HOWEVER, we want everyone to get SOME rest before starting the next girl, so the time cap for each component is 8 minutes, ensuring everyone gets at least 2 minutes rest.

Warm-up: With a dowel or an empty bar, groove the snatch

3 rounds:

5 OHS
5 Snatch Balance
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Hang Squat Snatch

TECH: Warm-up your snatch and deadlift to your workout weight.

For the workout, one bar per person. You’ll have time between Diane and Isabel to strip your bar down.

Begin this workout at half past the hour. Stagger the workout by 5 minutes for larger classes. The first heat should be finished their Half Helen at this point.

Workout: Three Half-Women

Half Helen Start this at 0:00

3 Rounds:

200 meter run
12 KB Swings
6 Pull ups

(8 minute time cap)

Half Diane Start this at 10:00

12-9-6

Deadlift (225/155)
Handstand Push ups

(8 minute time cap)

Half Isabel Start this at 20:00

15 Snatch (135/95)

(8 minute time cap)

Time is the sum of the time for all three workouts. Add your totals carefully kiddies.

– Eunice and Kermit

Next weekend is the 2nd annual Tough Mudder up in Whistler and CrossFit Vancouver has a team of diehards ready to conquer the course again this year!!  I did it last year and had an absolute blast… mind you my knees and ankles were sore for nearly a week afterwards! If you’re interested in testing your mental fortitude and want to see if you have what it takes to finish this grueling 10+ mile course then check out the CFV Tough Mudder Facebook page.

And for those peeps out there in the EVBBC… we will NOT be training this weekend. Jordy, Mar and I are going up to the sunshine coast to train at our buddy Curt’s gym, Valhalla Strength and Conditioning. We will see you all again on Tuesday at 7pm.

Happy Friday all, hope you have a great weekend!

Ben

Friday

Tech: Warm-up your squat clean

Workout: Start this workout at quarter after the hour. If you know you’re not going to finish in 45 minutes, do the half version of this workout.

ELITE: Hidalgo

2 mile run
2 minutes rest
20 Squat Cleans (135/95 lbs)
20 Box Jumps (24/20 inches)
20 Walking Lunges with plate overhead (45/25 lb. plate)
20 Box Jumps (24/20 inches)
20 Squat Cleans (135/95 lbs)
2 minutes rest
2 mile run

SCALED: 1/2 Hidalgo

1 mile run
2 minutes rest
10 Squat Cleans (135/95 lbs)
10 Box Jumps (24/20 inches)
10 Walking Lunges with plate overhead (45/25 lb. plate)
10 Box Jumps (24/20 inches)
10 Squat Cleans (135/95 lbs)
2 minutes rest
1 mile run

(you can thank Kermit for this one!)

Saturday

Warm-up: Listen to Andy

Tech: Split Jerk (3, 3, 1, 1)

Workout: Partner up and trade off rounds for a total of 5 rounds each

7 Split Jerks (115/75)
25 D Ball Slams
10 Pull ups

– Eunice and Kermit

REST UP FOR A ONE REP MAX BACK SQUAT ON TUESDAY!