Friday November 29th 2013

There will be a social WOD Friday night at 5ish.  Come in and make up a WOD, mobilize and/or work on some skills.  Cold beverages welcome! 

Saturday is the Santa Clause Parade in Fort Mcleod.  It is really important to me to take Easton this year.  Class will no be canceled but instead will be moved to 9am.  I hope that doesn't mess everyone up too much, my little man trumps Saturday am class! 

Prep
30 Burpees 
20 SDHP With dowel 
Burgener Warm up 


Strength 
Hang Clean 
5x5
AHAP

Conditioning 
Death by Cluster... 

Recovery
Stretch what is  sore...   

Thursday November 28th 2013

Our next foundations program start December 2nd! Get your sessions in before the New Year and start 2014 off with a bang! 

Social WOD Friday at 5 ish... beverages welcome! 

Prep
2x
10 Inch worm 
10 Scapular pull ups
10 Scapular push ups 
1 Min bottom squat position 

Strength 
Weighted pull ups 
5x3 

Conditioning 
20 Min AMRAP
400 m run
20 Push ups 
3 Shoulder to overhead 95/135

Recovery 
Bully stretch with band 

Tuesday November 26th 2013

Prep
3x
5 Strict Burpees 
10 Strict T2B
20 Pistols 

Strength 
Week 4 
Box Squats 5x5
* Go up 5-10 lbs from last week 

Conditioning 
100 Burpees for time 

Recovery 
50 Banded squats 
50 Air squats 
Couch Stretch 2 min per side 

Monday November 25th 2013

Prep
Ankle/ Foot mobility 
Run 400 m/ 40 Shuttle runs 
2x
5 Box jump 
10 Thrusters with wooden dowel
15 Light KBS 

Strength 
5x5 Bent Row 
Start 5lbs heavier than last week 

Conditioning 
" Morrison"
50-40-30-20-10
Wall Balls
Box Jumps 
KBS 
*25 Min Time cap 

Recovery 
Calf smash 
Couch stretch 

Friday November 22 2013

I have placed the order for Rogue so everything should be in by next week- ish.  Below is a list of what was ordered.  Please let me know If I have missed anyone.  Most of the Ropes are going to be around $25 with shipping and the conversion. I will have an exact amount shortly.

For the Short handle speed ropes I have;
Tara 
Leanna 
Kandis
Shannon
Wendy
Joan
Lindsey 
Kim 
Danielle
Michelle
Sue
Chalsey 

For the long handles;
Carson 
Greg 
Clint 
Tony? 

Prep 
Shoulder mobility 
30 Shuttle runs 
3x
10 KB Deadlifts
10 KB Sumo deadlift to high pull 
10 Russian Swings 
10 American Swings 


Strength 
Box Squat 
5x5
* go up 5-10 lbs from last week 

Conditioning
"Diane" 
21-15-9
HSPU 
Deadlift 

Recovery 
Legs up wall 
Groin stretch 

Thursday November 21 2013

Prep/ Mobility 
Ankle mob 
5,10,15,20,15,10,5 Double unders.  If you have double unders, do this un broken! 
Static holds 
5x
20 Sec Ring hold 
20 Sec static bar hang 
20 Sec Handstand hold 

Strength 
Strict Pull ups/ Pull up negatives 
5x5

Conditioning 
5 RFT  
5 Ring Dip 
10 HSPU/ Negatives 
15 Box jumps 


Recovery 
Calf smash
Down Dog- 2 Min 

Wednesday November 20th 2013

We will be having a customer appreciation and social WOD Friday December 6th from 5ish until whenever ish.  We are getting into a busy time of year so mark your calendars! Friday night has become a bit of a social time at the gym where anyone can come in, work on some skills, chat and play! Although I can not commit to every Friday I hope to keep this trend going! I hope to see you all on December 6th to make that social WOD a special one and thank you all for your patronage over the last year. 

Prep/ Mobility 
Foam roll upper back, lats 
20 Wall slides 
30 Reverse fly's 
40 Shuttle runs
Accumulate 60 seconds in bottom overhead squat position 


Strength 
In 10 Min find a 1RM Snatch 

Conditioning 
5 min EMOM
8/12 Push ups 
Rest 2 min

5 Min EMOM 
7 Thrusters 65/95 
Rest 2 min 

5 Min EMOM
6 Power snatch 65/95 


Recovery 
Low back twist 
Alexander shoulder stretch on wall 

Tuesday November 19th 2013

Prep/ Mobility 
Hammy smash with lacross ball 
20 Shuttle runs 
Leg swings 

Strength 
in 10 Min find a 1RM Clean and Jerk

Conditioning 
For time;
32 WBS 14/20 
16 Burpees 
8 Pull ups 
4 Power clean 105/155
8 Pull ups 
16 Burpees 
32 WBS 14/20

Recovery 
Bully stretch with band 

November 18th 2013

I have finally tally'd up the points from the nutrition challenge.  Congratulations Sue Milligan! Sue worked really hard to stick to the challenge (other than the whole scone incident) and noticed some pretty big changes in her over all focus and performance.  Great job Sue, not only do you get the reward of feeling better, you won a $50 gift card to Co-op!  Awesome job to everyone that signed up for the challenge.  Continue to put all that you learned into practice and we will start a new challenge with the New Year!

Week 3

Prep/ Mobility 
 Ankle prep 
10 KB Deadlift 
10 Russian Swing 
5 American Swing 

Strength 
Bent Row 5x5
Start 5lbs heavier than last week 

Conditioning 
Alternating Tabata of;
Double unders 
Kettle Bell swings 35/50

Recovery 
Calf smash
Foreword fold  

We will be having another social WOD around 5:00 Friday night.  Come on in and work on some skills if you can!

Prep
Snatch prep 
Lunge complex
Burgener Warm up 

Strength 
Work on Snatch for 10 min 

Conditioning 
4RFT
5 T2B
10 Front squat 
20 Burpees 

Recovery 
2 Min in downdog 
2 Min in pigeon 

Thursday November 14th 2013

Prep 
Dynamic shoulder warm up 
20 Scapular push ups 
20 Scapular pull ups 
20 Wall slides 
Burgener Warm up 

Strength 
Wok on Clean and Jerk for 10 min 

Conditioning 
5 Rounds for Quality 
5 Ring dips 
4 Pistols 
3 Strict pull ups/ L-pull ups
2 Wall walks 
1 Bar Muscle up / Progression 

Recovery
Bicep and tricep smash 

Wednesday November 13th 2013

Prep
Light roll of chest and shoulders 
Lunge complex 5x
Wall slides 10x

Strength 
Box squats
5x5 Go up 5-10 lbs from last week 

Conditioning 
7 RFT
7 Push ups 
14 KBS 

Recovery 
25 Banded air squats 
Couch stretch 2 min per side 

Tuesday November 12 2013

Great job to everyone that did "Nutts" today.  What an amazing community we have. 

Mobility 
Improve front rack position 

Prep
Run 400m 
3x
5 Deadlift 
5 Hang power clean 
5 Front squat 
5 Shoulder to overhead 
* Build load each round 

Strength 

Bent row week 2

5x5

Conditioning 

Death by Power Clean 105/ 155

Recovery 
Legs up wall, Pigeon
Low back release with block 
Foreword fold 

We will be doing "Nutts" at 10am tomorrow morning.  This is not a coached class, but a time for us to  get together and do a Hero WOD in honour of Remembrance day.  The gym will be open at 10 am and we will start the workout by 10:25 am.  No matter where we are in the workout we will all stop and take a moments of silence at 11:00.  Hope to see you all tomorrow! 

“Nutts”

10 Handstand Pushups
15 Deadlift (185/250#)
25 Box Jump (24/30″)
50 Pullups
100 Wall Ball (14/20#)
200 Double Unders
400m Run w/ 25/45# Plate

When you are suffering through this workout, remember what others do for us. This workout is named after Canadian Soldier and Hero Andrew Nuttall. He trained at CrossFit Vancouver, served our country, and died for us, our country, and the pursuit of world peace.

- See more at: http://crossfitnorthvancouver.com/2013/11/remembrance-day-is-hero-day-at-cfnv/#sthash.IRwb1nfi.dpuf

Friday November 8th 2013

Awesome job to everyone that came in to do the WOD today!! My favorite quote was "It looked hard, do I figured I better come do it" Way to embrace the suck everyone, we all suffered together.  My motivation? Watching Jacey do it 7 months pregnant... props!!! 

There is a few of us meeting up at the gym at 5:00 tomorrow (Friday) to work on some skills and socialize.  Join us if you can, the more the merrier! 

Prep 
10 Scapular push ups 
10 Scapular pull ups 
10 Banded air squats 

Strength 
Strict pull ups/ Negatives/ L- Pull ups 
5x5 

Conditioning 
1 Bar Muscle up OR Strict ring dip 
5 HSPU
10 Pistols 

Recovery 
50 Hollow rocks 
Hip mobility 

Thursday November 7th 2013

Mobility 
Snatch prep- Foam roller or double lacross ball + oly bar= bliss

Prep
2x 
Run 400m
10 KBS
10 Single arm snatch 
10 Single arm overhead squat 

Strength 
Work on Snatch for 10 min.  If it feels good work up to a 1RM

Conditioning 
100 Burpee pull ups for time 

Recovery 
Pec smash 
Shoulder smash 

Wednesday November 6th 2013

Prep
Wall squats
Wall slides
Bottom squat position 

Strength 
5x5
Box squats 

Conditioning 
 12 min EMOM
Even 10 Wall ball 
Odd 5 Push ups 

Recovery 
25 Banded air squats 

Tuesday November 5th 2013

Mobility 
Roll out legs 
Shoulder mobility 

Prep
10 Deadlift 
10 Hang clean 
10 Front squat 
10 Shoulder to overhead 
* Preform with an empty bar 

Strength 
In 10 Min build to a heavy clean and jerk 

Conditioning 
3x
10 Front Sqauts 
10 Gound to overhead (75/115) ( 95/135) 
10 Double unders 
10 T2B 
* This is a modified version of Taranis event 8. If you choose to do original event it is 30 of each exercise.  
** 15 Min time cap

Recovery 
Hip mobility 

Monday November 4th 2013

I  had a bit of a challenging weekend.  I have been chatting with the Coach's of the Mustangs Football team about some off season conditioining for the players. How awesome would it be to get some of these younger guys to buy into CrossFit?  How much would there performance improve? Don't we all wish we had started this at 16 years old? Well it turns out the second I walked off the field a mother, with no education or background in health and wellness, starting bashing CrossFit.  Why did she wait until I was off the feild to do this? Because my ass is nicer than hers, thats why.  I feel at times I spend more time defending CrossFit rather than coaching CrossFit.  I could go on for days as to why CrossFit has changed my life, why I belive in it and why these mis conceptions are a load of BS, but instead I will lead by example, I will hold true to what I belive in and I will continue to educate myself so I can help each one of you reach your true potential.  To help you move  the way we were intended to, and to reach further than you ever thought possible. I do need your help thogh, I need our CFPC community to do the same.  I understand that what I am asking is not easy, keep your cool when someone bashes what we feel so strongly about? Not easy! Take the high road, lead by example, see it though,improve your front rack position,  work hard, do" Fran"... its all hard! But CrossFitter's are a different breed.  We face the unkown, we work hard even when we don't want to, we are not afraid of failure and we do it as a COMMUNITY. Why people have a hate on for CrossFit I will never understand. like the snatch, it is going to be a long hard battle.  What we are facing in our very behind the times small town, Vancouver faced 5 years ago and California faced it 10 years ago.  You see, CrossFit is not that new, we just live in a town that can be a little closed minded and dare I say un-educated at times ( I am going to be in mega trouble for that last statement) My Coach is currently at the Tiranus Titan Challenge this weekend watching his athletes kick some major butt.  I am proud to have him as a coach. When I speak to him about these issues he tells me to shut up and re focus.    Instead of wasting any more time fretting about what people think of CrossFit I, along with at least 100,000 other people on the planet, am heading into the gym to blow off some steam.  To work on some things I suck at, and to sweat it out! 
For tomorrow we will  be doing the first workout of the Taranis Titan Challenge that took place this past weekend. 

Prep
Lat smash
Assigned mobilty work- this will differ from person to person
2x
21 Doubles 
15 SDHP with broomstick 
9 shoulder to o.h 

Strength 
5x5 Bent row - AHAP

Conditioning 
21-15-9
SDHP 65/95
Shoulder to overhead 
Pull ups

Rest Exactly 5 min then;
21-15-9
Burpees 
Double unders 
Air squat

* Score is the time it took to complete both workouts including rest time


Recovery 
Alexander shoulder stretch on wall 
wall slides
pigeon