Blog Archive

Hey Folks!

Here is an awesome video that will keep you outside this winter.

Loved it.

Enjoy!

Sheppy

As you all know, at CFV we bring everyone together into the circle at the start of every class and most times we have  a ‘Question of the Day’.

The purpose of the Circle Question is for people to get to know each other at CFV and find out more about the others your are working out with. It also helps coaches to learn about how far along you are in your crossfit journey. Some times classes are too big for the infamous circle questions so we always want everyone to share their name and high five or fist pump those you have not met before.

Being a newbie into classes can be scary and this really helps to settle the nerves and get to know people in the community. The Circle also lets you know about events going on at CFV and even what people in our community are doing. So please arrive on time and be a part of this amazing feature of CFV, there are not many other Schools/Gyms/Boxes out there that do this, and this is something that creates the awesome community that we have.

So what we are asking for is for you to post your favourite Circle Questions to the comments and/or Questions that you want to be asked.

Some of my favourites are “Tell us something that we do not know about you”  (I learnt one day that Panda had a rabbit!) or “Your Occupation” (Do you know how many doctors and lawyers we have at CFV)

Have a great week!

Dashie

Today’s Skill/Str Element:

A1. 2 Rope Climbs or 1 Legless Rope Climb, 5 sets

A2. 15 sec Support Hold w/ Rings Turned out, 5 sets

A3.  30 sec Hollow Hold, 5 sets

Today’s Workout:

G.I. Jane

100 Burpee pullups

OK So I think it wise to prepare everyone for a good old Gaspesian (aka Madlab)  party.

Over the years we have gotten countless amounts of complaints, threats and emotional breakdowns from people who came to the  party with the wrong frame of mind (We used to say wrong people, but anyone can groove at one of these things, you just have to go with the flow, let go of a bit of control and trust those around you to take care of you…….get it.    )

Got it  

Here is the progression of any good party…..as keith Richards once said ” The best parties you only remember the vibe and images”

The vibe we want is…..LOVE!!!!

Any good party starts with a pre warm up.  Find at least one friend and tell them you love them and maybe who you have a secret crush on.  Let the love flow……..let go of the wheel.

Get to the party…….marvel at all the pretty costumes……..

This should have been step 2

Eunice thinks she can hustle genius

Come to the “Lab” listen to some music, introduce yourself to some new people, chill and vibe.  

Get your groove on wall flower………Don’t be a pussy, woman up and get a bit crazy

DO NOT DRIVE!   WE HAVE A PERFECTLY GOOD ROOM TO CHILL.  

Pretty simple.

Chill.  Love thy neighbour.  Forget your bullshit and live in the moment.

The world is a good place .  Have a great night of friendship, love and togetherness.

HAVE FUN!!!!

Pink Pig  

Cory ‘Bieber’ Jenkins is one of this school’s RMTs. His hands are pure magic.

And recently, Bieber has opened a home office where he offers treatment. He lives in East Vancouver, so he’s pretty close to many of you.

If you have any lingering pain, soreness, injuries, or you just want to be touched a little bit by an attractive, overly charming 30-something male, give him a shout and book a time:

778-918-7098

He also happens to be a talented piercer, too, so while you’re there, get a hole or two punched!

FRIDAY

Today’s Skill/Strength Element:

8 min EMOM

4 Power Snatch @ approx 70% of 1 RM

Today’s Workout:

Row 30sec

Rest 2:30

5 sets

Total meters for leaderboard

SATURDAY

100 PullUps

200 Push Ups

300 Squats

Run 200m every 3 minutes

Mix and match workout movements a la Murph. 45 min cap.

Some of you may have noticed the talented group of dancers who started training with us recently. I know the Brontosaurus has noticed them!

These dancers from the Arts Umbrella Dance Company are between the ages of 16 and 23. They train a whopping 30-50 hours per week working toward their goal of having careers as professional dancers.

Photo Credit: Michael Slobodian

This spring, the group is touring Italy and Holland for two weeks in collaboration with other professional dance companies. For young students, it’s going to be an expensive trip, so they’re holding a Car Wash and BBQ at CF Vancouver this Friday from 11:30 am until 5:30 pm. How amazing is it that it’s warm enough to have a Car Wash in October!!

Come by, hit a workout, eat a burger, and get your car washed this Friday.

They will also be donating a portion of what they raise to the Madab Youth Warriors.

Thursday:

Today’s Skill/Strength Element:

Find your max Squat Clean Thruster

Today’s Workout:

7 Thrusters (95/65)

7 Pullups

7 Thrusters

7 Pullups

2 min rest

4 Rounds

Total Time for Leaderboard

How’s this for a talent: This man makes the best Lemonade in the city!!!

Hence the nickname: Lemonade Rob.

Lemonade Rob will be around this Saturday at the Hallowe’en Party serving up a storm.

Speaking of Hallowe’en party: Tickets are on sale. $10 per ticket if purchased this week, or $15 at the door. You’re more than welcome to bring your friends but you’re essentially responsible for them, so leave the trouble-makers at home.

Stay tuned for Hallowe’en part etiquette and rules later this week.

In the meantime, get your costumes ready and see you on Saturday night.

WEDNESDAY:

Today’s Skill/Strength Element:

A1. 3-5 Lsit False Grip Ring Pullup w/ 3 breath hold at the top*, 5 sets

A2. 5 Cuban Press, 5 sets

A3. 20-30 Hollow Rocks, 5 sets

*if this is out of your you wheel house, regress to 3 -5 pull ups/w 3 breath hold + 15 sec Lsit per set

Today’s Workout:

10 -> 1 Ring Dips

2  -> 20 DB Power Snatch

10 reps of Ring Dips, then 2 reps of Pwr Sn.

9 reps of Ring Dips, then 4 reps of Pwr Sn.

…

1 Ring Dip, then 20 reps of Pwr Sn.

Dumbell weight is Bodyweight dependent. Or scale where needed.

don’t drop the dumbells.