Blog Archive

The East Van Barbell Club will be training this Saturday and every Saturday for the rest of the Summer at 10:30am. If you’ve thought about trying it out or you’re interested to see what we do, come out and join us for a lifting session!!

As well… the CrossFit Games individual and team competition resumes today. I’m sure some of the athletes are still a bit sore from that epic 21km row on Wednesday but they better suck it up because it is going to be a monstrous weekend of competition!!

And for those that don’t know… B.C.’s own Lucas “The Mighty Ginger” Parker is competing with the individual men again this year. If you have a chance to watch any of his heats, do it! He’s definitely a crowd favourite and brings his own flare to the games with his giant, red viking beard!

Here is the double WOD post for the weekend. Sunday is a make-up day, so come in, hit a WOD you missed during the week and then get outside and enjoy this absolutely beautiful weather while it lasts!!!

Friday:

Warmup: coaches’ choice

Tech: Front & Back lever and progressions

http://www.youtube.com/watch?v=rDLv52Hf0r0

Workout: Tabata something else

Pullups

Pushups

situps

squats

Every rep counts so keep a running total for 32 rounds

Saturday:

WOD:  Partner Farmer Carry Plus

AMRAP in 30 minutes:

200m partner farmers carry
20 partner d-ball slams (standing 2 mat lengths apart, Partner A does one d-ball slam then chest passes to Partner B and so on)
10 partner push-ups (hand slaps at the up position)

Boys use 45-55lbs for the partner carry and a 20lb ball for the sit-ups.  Girls use 25-35 lbs and a 12lb ball.  Guy-girl pairs can go with the lighter weight.

If you feel you are losing your grip and your posture on the farmer carry share the weights and let your partner take over.  Score is total rounds plus any reps of sit-ups and push-ups done in the the last round.

-CFP/Bill

Don’t let this happen to you.  OUCH!

We all Crossfit for different reasons.  Some of us have chosen to make this our sport.  Others among us simply use it as a fun and varied training tool.  One distinction I like to make between sport and training is that, in sport, we will sacrifice our bodies and well being for the sake of competition whereas in training we prepare our bodies to handle both sport tasks and daily life tasks with more ease and less risk of injury.  Training is meant to make you faster, stronger and more durable.

Regardless of whether your sport is skiing, biking, football or even crossfit, what we do on the gym floor at the school is not sport or competition.  Sure the guy or girl next to you going hard may motivate the competitor in you to push harder and reach new levels of fitness.  And that’s a good thing, but it’s still not sport.  Even if crossfit is your sport, you’re not playing it every day on the gym floor, you’re training for it.  So the next time you hit the floor remind yourself that we’re not competing, but rather, training for competition…or if not for some specific competition, we’re training for life.

Here’s to pushing yourself to and expanding your limits, but not beyond.  Train safe and within yourself.

Lesson Plan for Thursday, July 25th:

Warmup: Running ABC’s

Workout: 4 rounds for time:

run 800m

rest 3 minutes

Today is the first day of competition to find the fittest man and woman on Earth at the 2013 Reebok CrossFit Games in Carson, California. And what events are they starting with this year?!?! Two pretty gnarly WOD’s if you ask me!!

The first event of the week is a swimming/bar muscle up AMRAP and I’m really curious to see how the athletes grips hold up as the workout goes on. And the 2nd WOD of the day is a half marathon row… yes, that’s right, over 21,000 meters!! I’m not sure how exciting this event will be to watch, but I’m very interested to see how some of the 8-12 minute long metcon king and queens hold up in such a long, gruelling endurance event.

And I really wish that Miko Salo was able to compete this weekend but he had to pull out due to an abdominal injury. I remember watching a video of him years ago where he rowed 5k in a storage room in his basement because he enjoyed the solitude. I think he would have done very well in the rowing event.

Anyways.. if you’re interested in checking any of it out over the next 5 days, the CrossFit Games website will have live coverage of all the events.

Lesson Plan for Wednesday, July 24:

Tech: deadlift

(5,5,3,3,2,2,1,1)

Workout: #1 emom complete 6 B-W-D-L for a total of 6 minutes

then rest for 3 minutes.

WOD #2 is a 6 minute AMRAP

1 H-S-P-U

1 muscle up

It’s Tuesday again and we’re address your mobility issues with the overhead squat.  You know you got’m so get in and work on it!  Here are some ideas to get you started from K-Star’s awesome blog, mobilitywod.com

Lesson Plan for Tuesday, July 23:

Warm up:  Shoulder, Hip Mobility/ Overhead squat prep

Tech / WOD:

10 x 10 Overhead Squats

(3-5 slow rings in between sets)

Coaches clean up floor around 10/15mins before class ends and throw down a 7 minute amrap of 6 burpees & 9 k-b-s

Remember have fun.

CFP

Hey All!

Please note that due to the MovNat seminar on Sunday, there will be no 10am class, only a 5pm

Sorry for any inconvenience

Also, The lovely Leah (aka Jaws) is starting up the Tuesday night beach night.  It’s totally informal and chill…just whoever wants to come to kits beach on Tuesday nights during the summer can come on down. We meet on the grass across the street from Local. People can bring games and balls and bbqs and food and just hang out:) Estimated start time would be around 6:30pm

Have a great week

Dash

That’s what I usually tell myself, or anyone who’s around whenever I see a new supplement ad.  There are usually big promises and even claims of scientific studies to back up those promises in the ad or on the product label but I always ask myself who is running these studies and what do the results really mean.  I came across a cool website of a couple of smart guys who ask those same questions.  Then they go dig up these studies and read them along with any others they can find on the topic.  And then they grade these studies and the likelihood of validity of their claimed results.  And then they publish that along with other thoughts on the subject to their website. You get the idea.  There’s a whole boat load of information about supplements there.

I’ve been finding myself referring anyone who asks me about a supplement to this site.  It’s pretty cool.  Here’s a snapshot from Examine.com on their review of creatine:

Warmup: Coaches choice

Tech: Single Leg Deadlifts – work on your balance and move up in weight (5,5,3,3,2,2,1,1,1,1,1) – use barbells

Workout: “Double Trouble”
 

2 Rounds
50 double unders
20 Single Leg Deadlifts alternating legs L/R (65/95)
then
2 Rounds of:
15 Burpee Pull-ups
200m run