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

Guys in the Vending Machine is the amazing product from a former student of ours Big Red.

If your hands rip easily, or are even ripped after Murph this week, get some and try it out!

For those of you who haven’t heard of this company, this is the Wiki description.  All I can say is do your research and know where your food is coming from. you are bound to find a lot on these guys.     

Monsanto Company is a publicly traded American multinational agricultural biotechnology corporation headquartered in Creve Coeur, Missouri.^[3][4] It is a leading producer of genetically engineered (GE) seed and of the herbicide glyphosate, which it markets under the Roundup brand.^[5] Founded in 1901 by John Francis Queeny, by the 1940s it was a major producer of plastics, including polystyrene and synthetic fibers. Notable achievements by Monsanto and its scientists as a chemical company included breakthrough research on catalytic asymmetric hydrogenation and being the first company to mass-produce light emitting diodes (LEDs). The company also formerly manufactured controversial products such as the insecticide DDT, PCBs, Agent Orange, and recombinant bovine somatotropin.

Monsanto was among the first to genetically modify a plant cell, along with three academic teams, which was announced in 1983,^[6] and was among the first to conduct field trials of genetically modified crops, which it did in 1987. It remained one of the top 10 U.S. chemical companies until it divested most of its chemical businesses between 1997 and 2002, through a process of mergers and spin-offs that focused the company on biotechnology.

Monsanto was a pioneer in applying the biotechnology industry business model to agriculture, using techniques developed by Genentech and other biotech drug companies in the late 1970s in California.^[7] In this business model, companies invest heavily in research and development, and recoup the expenses through the use and enforcement of biological patents.^{[8][9][10][11]} Monsanto’s application of this model to agriculture, along with a growing movement to create a global, uniform system of plant breeders’ rights in the 1980s, came into direct conflict with customary practices of farmers to save, reuse, share and develop plant varieties.^[12] Its seed patenting model has also been criticized as biopiracy and a threat to biodiversity.^[13][14][15] Monsanto’s role in these changes in agriculture (which include its litigation and its seed commercialization practices^[16]), its current and former agbiotech products, its lobbying of government agencies, and its history as a chemical company, have made Monsanto controversial.

Friday

W/U:
coaches choice

Tech: review progressions for muscle up & H-S-P-U

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Saturday’s Team workout

W/U: Irish wedding dance

Tech: 50 linked armed situps

Workout:  A little like FGB

In Teams of 4, spend 1 minute at each station and repeat 4 times.  Every team member will start at one of the stations.

The clock does not stop between exercises.  On call of “rotate”, the athletes must move to next station immediately for best score.  One point is given for each rep.

a- rest

b- sdhp (red/black)

c-burpees

d- dumbbell thrusters (20/35lbs)

For those of you who haven’t had a chance to meet him, Ben is a part of the fast track apprenticeship program.  He is from Northern Alberta and has been working with me for the past few months.  He is a stand-up guy…a good athlete…and on his way to becoming a fantastic coach.  The Mad Lab Youth Warriors have given him the nickname “Uncle Ben” and here is a little message from him:

(Charlie)

Like everyone else in this world you probably want to get better at everything you do.  Better to your family and friends, better employee at work (so you can make more $$$), better to yourself.   So how do we improve?  We fuel our bodies with premium foods and eliminate junk foods from our diet.  We attend classes consistently and polish up on our technique.  We read current material.  And we attempt to smash our own personal records whenever we can…. All good.

Don’t forget to rest your body as well as your mind.

Your body and mind both need to recover from the stress of exercise.   Make sure you enjoy yourself and don’t forget to STRETCH daily.

-          Uncle Ben

Warmup/Tech:  

a good running warmup & work on your goats.

WOD: Run run run!

 Go hard, all you got on each of them!

200 meter run, rest for 90 seconds

400 meter run, rest for 3 minutes

800 meter run, rest for 6 minutes

1 mile run

Compare your times to your personal best times for each run.  Post total time (minus the 10 minutes and 30 seconds of rest time).

-CFP

I saw this kid the last week on tv and started watching some YouTube videos on him…highly entertaining!  Titus is 2 years old and has an amazing shot.  His ability to vary his shot based on different hoop heights is what I find unbelievable.   Check out Titus in this Jimmy Kimmel piece:

Today’s WOD has wallballs so think of Titus when you are aiming for that white line!

-Charlie

Warmup: 5 mins of double unders

Tech: Deadlift or sumo deadlift

(5-5-5)

Workout:

Dirty 30
30 Squats
30 Sit Ups
30 KB Swings
30 Box Jumps
30 Burpees
30 Wall Balls

Can you give us a Google review?

We have two now (and one is from me) so I think we need some more.

If you have nothing good to say than… just move along. Nothing to see here.

>>>>>CLICK HERE     http://goo.gl/ctQhC

TUESDAY

Warm up:  Shoulder, Hip Mobility/ Overhead squat prep

Tech / WOD:

10 x 10 Overhead Squats

(3-5 slow rings dips or GHSU in between sets)

CFP

Organic eggs anyone?  Apparently in other major cities this is the new craze.  Doesn’t matter the size of your yard or how close your neighbours live, people are raising chickens (as pets) in their backyards.  On average a hen will produce one egg per day and given the rules each lot is allowed up to 4 hens.  Thats up to 28 eggs per week.  The feed is cheap and once you have your coop, there is very little cost involved.  I would love to see our ‘Urban Farmer’ T-Bear give it a go!

Here are Ten things you should know before starting a chicken coop

1. You can only keep four hens—no roosters. Hens are for egg-laying purposes only and you can’t buy chicks because chicks can turn out to be roosters. When you go to get your hens, Martin says to purchase pullets, which are four to six months old.
2. Yes, hens lay eggs without the help of a rooster. Female chickens produce eggs whether or not a male fertilizes them. But all animals have instincts and chickens can get “broody”, which manifests as a motherly desire to sit on and hatch her eggs.
3. Broody hens don’t contribute to egg count, which can bring down productivity. Martin says you can avoid this by collecting your eggs daily.
4. You can count on a productive, healthy hen laying about five to six eggs a week. This should last from about six months to five years of age, but depends on the breed. Martin says to do your research before buying a breed.
5. Each breed has its own temperament, laying capacity, weather hardiness etc. Some are egg layers and some are ornamental. Others are meat birds. Ameraucanas are hearty in all climates, lay blue/green eggs and rate “average” in the “broodiness” column in a breed chart found on BackYardChickens.com.
6. To buy laying hens, Martin suggests joining VillageVancouver to find postings from local members. Or you put “chickens for sale” into a search on Craigslist to find Fraser Valley farmers selling chickens. Free range Brown Layers in Abbotsford were going for $3 each on May 11th. Or try the Fraser Valley Auctions in Langley. They’ve been selling livestock for 25 years.
7. Before you get your “gals”, get a licence first. They are free—just go to the City’s online registry. Be advised that you will have to review the city’s regulations and hen care documents like Bird Health Basics.
8. Bird health has to do with pests and predators—you have to ensure protection from both. Martin gives good tips on how to make a coop that will keep your chickens safe from urban predators, plus he has some ideas about mites, fresh water and what to do while you’re away on vacation.
9. If your birds do get sick, you’re left with a choice. Vets, like Night Owl, service birds but they are expensive, and Vancouver’s City bylaw does not allow for slaughter within the city limits.
10. If you want to meet the backyard chickens of East Vancouver, you can join Velopalooza’s Tour de Coop, June 7th, from 5:30pm to 7:30pm. Stopping at 10 different coops in the Grandview-Woodlands neighbourhood, Colleen Kimmett organized the ride as a way to learn more about backyard chickening. The ride begins and ends at 1831 McSpadden Avenue.

City of Vancouver website: http://vancouver.ca/people-programs/backyard-chickens.aspx

The workout is: Murph

1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run

Break it up however you want.

Charlie

Coach Trivia: First person to post 12 correct answers to comments gets a kiss from the coach of your choice.

1). This coach had Patty as his/her babysitter as a child.

2). This coach went on his/her first hike of his/her life less than a month ago.

3). This coach didn’t get drunk until the age of 30.

4). This coach drinks Red Bull for breakfast.

5). This coach once got 2 black eyes accidently doing a push-up into a dishwasher.

6). This coach takes two baths each day.

7). This coach has not shed a tear of sadness in more than a decade.

8). This coach’s rear end has been described as looking like “a skunk’s tail.”

9). It all began for this coach with a makeout on Patty’s couch.

10). These two coaches grew up and went to the same High School in Lethbridge.

11). You first saw this coach at Number 5 Orange.

12). A teacher before CrossFit.

Brought to you by Eunice

FRIDAY

Warmup: coach’s choice

Tech: L/R arm Max Turkish get up

Workout: Cloud 90 complete the following for time:

800m run – 21 burpees- 21 pull ups

400m run – 15 burpees- 15 pull ups

200m run – 9 burpees- 9 pull ups

Saturday’s partner workout

Warmup: Coach’s choice

Tech: 3 rep max power snatch touch and go – no rest or re-grip

Workout: Partner Randy (75 reps each)

In teams of two complete 150 reps of power snatch for time, you can break it up in any order you pls.

Finish with a hard 400m run together

Barbell weight is 75/55lbs

CFP

Sounds cool, right? Going to Mars?

You can actually apply to live there – there’s a Dutch company that’s sponsoring an immigration project to Mars. In 2023, they’re sending the first four human beings to settle on Mars and set up a human colony. Every two years after that they’ll send another four people. Seems like slim pickings to me in terms of breedability options…

But there’s a catch – once you get in that spaceship, you will NEVER RETURN TO EARTH!!

Get this: TEN THOUSAND PEOPLE HAVE ALREADY APPLIED! (And they’re expecting thousands and thousands more).

The main attributes the selection committee is looking for are resilience, adaptability, resourcefulness, ability to trust, and curiosity. Who in this community do you think would best survive on Mars?

It’s absolutely mind boggling to me that that many people would actually be interested in this somewhat suicidal mission. Would you apply for this? What do you think drives people to apply for something like this?

Also – why do you think more men have applied than women?? (Specifically, I’d like to see Lars and Wendy debate this in the comments section).

READ MORE ABOUT IT HERE

Eunice

THURSDAY

Warmup: coach’s choice

Tech:  clean & Jerk – 1 Rep Max

Workout:   

Partner – 2 Minute Defence

In teams of two, trading off rounds

1 Power Clean (135/95)
3 Hang Squat Cleans
2 Jerks
Run 200 Feet

20 Rounds (10 each)

CFP