Blog Archive

This past weekend CFV held its first ever one day in house competition. We have hosted many other events such as the MadLab tournament and our annual Nutts Cup, but this was the first one day event that we have hosted solely for our members.

The energy was great, the competitors worked hard.

Almost everyone I talked to said they pr’d not only their hang clean, but their clean in general. It was awesome to watch Andy come out of the abyss and show off his skill. I said to him after the competition, “Andy, I think thats the first pull up I’ve see you do”. With a typical Andy response of “Yeah… I have pull ups”.

It was also great to have people approach me who had never competed before and tell me how much they enjoyed the experience of the crowd, the atmosphere and the extra intensity.

Again I want to send out a thank you to everyone who competed and to everyone who came to support their friends and family. I’ve spent a fair amount of hours at CrossFit events and the vibe in the room was as legit as any I have been to.

Expect to see our second in house comp sometime this spring. Likely after Regionals sometime in May. Which will be followed up by Nutts Cup August 16th.

The results from the weekend are posted below for those of you itching to know.

Tom

Warm

5 Minutes of Hip Prep

2 x 8/8 Side Lying Clams
2 x 30 second Goblet Squat Holds

Strength

1Rep Back Squat

Strength Circuit

5 Rounds of…

8/8 Offset Dumbbell Step Ups
8 Barbell Roll Outs
30 Seconds Paloff’s Hold

My goal is too provide all attendees with the knowledge and tools to effectively take care of common issues like low back pain, bad posture, and muscle and joint function. If you suffer from a range of motion deficit or are constantly injuring yourself , this is a great place to start. If you are considering Weakness 101 this a is a great preparation tool so that Tom can program the real work for you, and not mess about with your muscle and joint imbalance. There will be plenty of time for questions and I will be presenting a more individually focused program later in the year.

Each week will be addressed as such:

1. Self Manual Therapy: Soft tissue release through rolling and smashing. Common restrictions with more effective ways of releasing them.
2. Activation/ Corrective Exercises: Awaken dormant or weak musculature for full recruitment. Improve position and posture.
3. Progressions/ Regressions: Know where you are and where you are going. Qualify yourself to move forward.
4. Shotgun Fix: Quick fixes for specific issues when you’re under the gun.
5. Facilitative Stretching

Week 1 Trunk Stability
Motor control basics starting from the midline. The trunk holds you together and translates movement more than any other part of your body. Unify your core with strength exercises and release techniques. We’ll show you the tools you need to stiffen the trunk to remove back pain and eliminate weakness. This will be the core of the program and translate throughout.

Week 2 Squat
Drills and skills to correct the movement that rules them all. Feet, ankles, calves, knees, thighs, and hips; what is holding you back? From the ground up we’ll address how we all squat differently. There are fundamentals that rule us all but our individual body composition defines your squat.

Week 3 Hinge
Similar issues when squatting can restrict us from bending over. The hinge classifies all hinging variations focusing on deadlift and swinging (translates over to cleaning and snatching). It’s all about finding the most advantageous position for the individual. This will unify the 2 weeks of hip dominance.

Week 4 Push/Press/Pull
Holy shoulders. Here we have saved the most troublesome issue of all. Our focus will be on re-stabilizing and building a strong foundation for better pushing, pressing, and pulling. If something is tight, it’s probably tight for a reason. This is more than just hanging out on a band and wrenching at the joint.

Program will begin in March. you will have the first week to attend an assessment. The following weeks will be held at 12 noon on Sundays (March 9th, 16th, 23rd, 30th). This is great for veterans, intermediates and new comers; learn how to manage your priorities and fix problems before and after they happen.

What you’ll walk away with:

1. Fundamentals for improving movement quality
2. Effective tools for soft tissue release, dynamic stability, and corrective exercises.
3. Correct progressions and regressions for your level of movement.
4. Systematic approach to mobility and training.
5. Great times with Chesty & CJ making you less decrepit.

8 hours of Supple Muscles and New Range for $280. Email [email protected].

Assess don’t assume,

Chesty

Monday

Warm

Gather 1 minute of a Handstand Hold
Gather 1 minute of a Straight Arm Hang from the bar
3 x 15 Glute Bridges
3 x 5 Plank Walk Outs

Strength

Turkish Get Ups 6 x 2

Workout

15 Minute AMRAP of…

15 Alternating Dumbbell Snatch 45/35
25 Double Unders

Here is the Students Guide to Pocket Coach PDF.

This will show you how to get set up and to start using pocket coach.
Thanks again to all those that came out to the Town Hall meeting last night. Was a great night.

If you have any issues and/or feedback about Pocket Coach please email Dashie ([email protected])

Thanks

The Students Pocket Coach Guide Jan 30th 2014

Welcome to the new CrossFit Vancouver Madlab website!

We’ve been working hard on this for a while and it’s finally up!

Speaking of new, we have a lot of new and exciting things in the pipeline – INCLUDING THE LAUNCHING OF THE POCKET COACH – and we’ll be talking about everything that’s going on tomorrow tomorrow night at the Town Hall meeting. It starts at 7 pm. Refreshments will be served.

Friday Lesson Plan

Warm

5 minutes Elbow/Wrist Prep

2 x 8 Forearm Wall Slides
2 x 8 Burpees
2 x 8 Jumping Split Lunges

Strength

A1) Bottoms Up KB Reverse Lunge 4 x 6/6 (http://www.youtube.com/watch?v=nIG2fF7D3gQ)
A2) Push Ups 4 x 10

* Substitute KB Rack Reverse Lunges

Workout

5 Rounds of:

3 Rope Climbs
1 Minute Max Ball Slams
Rest 1 Minute

Saturday Lesson Plan

Warm

Coaches Choice

Deviled Eights

3 Rounds with a Partner:

8 minutes on. 2 Minutes off.

8 Box Jumps 24/20
8 Knees to Elbows
8 Russian Kettlebell Swings 2p/1.5p

*Trade off exercises

Keeping on a similar “seasonal” topic I posted earlier this year, I heard of a really cool App on the radio this afternoon and I thought, “Great! Content for today!”…   But then I got home, had a beer, and forgot…

Thank you Google.

We Heart Local is an App created by the BC Dairy Association.  Other Apps that came up in my search had some not-so-promising reviews where the App claimed to be local but in fact gave information from other areas of the country.  This one, on the other hand, looks fantastic!  And better yet, it’s FREE!

Check out their video here.

Happy Eating!

Richy

Thursday

Warm Up

5 minutes Hip Mobility
2 x 15 Push Up to Downward Dog
2 x 15 Glute Bridges

Strength

15 Minutes to find 5Rep Sumo Deadlift

then…

10 Minute EMOM

3 Sumo Deadlifts @ 90% of 5rep

Complex 3’s

AHAP

3 Press
3 Push Press
3 Push Jerk