North Vancouver CrossFit Lions

Open wod comes out today

cchpie — Wed, 22 Feb 2012 05:50:39 +0000

Reminder to not only sign up for the open but to make sure you have selected Crossfit lions as your gym and team. This is not reserved for the elite. All crossfitters are welcome to and should compete. Go to Crossfit games site to register.

Wednesday workout

P1:
2 rounds @ 2 min at each station for reps
Thruster 95/65
Pass throughs
Wallballs 30/20
Ghd situps
Reverse burpees
2 min rest

P2:
Group stretch

Have You Signed Up For The Open

cchpie — Tue, 21 Feb 2012 05:13:56 +0000

And if so make sure you join the CrossFit Lions Team, not just the gym. I believe its two different things.

In term of doing the Open Workout, that will go down from 9-11am on Saturday and each week the Open workout will be our Saturday Workout. If you aren’t registered in the Open than you will still do the workout, you just won’t need to be judged on your standards. Really looking forward to this games season, it was so much fun last year and I expect it to be even better this year around.

Tuesday Workout:

P1:
Squat Clean — 5×3
P2:
amrap in 8min:
10 Toes to bar
10 box jumps 30/24
P3:
row sprints ( either individual or team and distance will depend on class size)

Let’s talk Mobility

cchpie — Mon, 20 Feb 2012 18:42:56 +0000

Let’s talk mobility.

This weekend I was lucky enough to take the Crossfit Mobility cert in Seattle with Kelly Starrett. It was an amazing day and probably the best cert I have taken….and I may or may not have a little crush on K-star. Here are some of my takeaways.

First off, mobility and stretching is not fun. I did not come out of this loving it anymore than I did before! How open your hips are is not as sexy as your Fran time, but we need to start thinking of how open your hips are as free strength and a better Fran time! It’s like free money, unlock your body, unlock your power. Makes sense to me! If you don’t have full range of motion and aren’t able to get in the optimal position, you are constantly fighting against yourself. It is not normal to not be able to get into a full squat with your hands above your head, something went wrong somewhere and you can fix it!

The goal of CrossFit is to improve all aspects of your fitness. It can be difficult though to achieve that in the span of an hour. We incorporate some flexibility work into our warm-ups with dynamic stretching and we encourage everyone to stretch at the end of the WOD, but this is not nearly enough to make real gains and largely ignored by most athletes. Out of the 10 aspect of fitness, none have the ability to affect your performance in a more negative way than flexibility or lack there of.

My second biggest takeaway was Kelly wasn’t going to give me all the answers yesterday, and I cannot answer all your questions and fix all your problems either. You need to start doing your homework, you need to start taking stretching and thinking of this as a non-negotiable. Visit the mobility wod site daily, invest 10 minutes in yourself, unlock your body and regain full range of motion and full strength.

Visit this site:

http://www.mobilitywod.com/

You can definitively count on me to include more mobility into my coaching. And continue this conversation in the gym. As Kelly says we can all be supple leoppard, . The supple leopard is a term coined by Kelly where it describes an individual who strong, fast and is supple both physically and mentally.

Have a great week everyone, see you in the gym. Two sleeps until the open starts…who’s excited?!

Annie

Tabata complex

cchpie — Mon, 20 Feb 2012 06:07:50 +0000

P1:
Overhead squat 5×2
P2:
20 sec on, 10 sec off for 8 rounds, rest 3 min between exercises
Ring pushups
KB swings
Db front squats 35/20
Pull ups
Front plank

Your scrore is the total reps for the pushups swings front squats and pullups. The front plank is an add on and you get no 3min break before that.

Big Friday chipper

cchpie — Thu, 16 Feb 2012 22:59:47 +0000

Friday workout

For time:
50 wallballs
40 hand release push-ups
30 dead lifts 225/135
20 hang squat cleans 135/95
10 muscle ups

.com wod

cchpie — Wed, 15 Feb 2012 02:19:21 +0000

Love this .com wod. Doesn’t fit right into our week perfectly but we will do a little heavier on Friday to make up for it.

Wednesday workout

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Happy valentines day kids

cchpie — Tue, 14 Feb 2012 05:08:23 +0000

P1:
Handstand work
P2:
100 strict presses for time 75/55
Everytime you break you must perform 20 situps
P3:
2km run

Have you registered for the open?

cchpie — Mon, 13 Feb 2012 06:09:50 +0000

If not go to the Crossfit games site and do it….right now.

Monday workout:

P1:
Back squat 5×5
P2:
Back squat 1×20
P3:
5 rounds for time:
5 man makers
10 ctb pull-ups
15 box jumps 24/20

Crossfit Open registration

cchpie — Sun, 12 Feb 2012 18:14:02 +0000

The Crossfit Open is now 10 days away and now it’s time to register!

The Crossfit Open is designed to be a very inclusive event. For $20 you can create your online profile and join in on the fun, participate in the weekly wod for 5 weeks. Weekly you will be ranked in your region and world wide.

As a general rule the 2011 wods were very inclusive with manageable weight and skill levels. There is no need to be intimidated. Yes the Open is design to help find the fittest man and woman on earth, but for most of us it is just a chance to be a part of the Crossfit community and push ourselves together. Like Chris mentioned we will throw down weekly for 5 weeks Saturdays at 11:00am, starting Saturday February 25th.

Come out to play or cheer!

Annie

Follow this link to register & remember to affiliate yourself with Crossfit Lions:

https://games.crossfit.com/mygames/login.php

Kb snatch, burpees and some squat cleans

cchpie — Fri, 10 Feb 2012 05:13:52 +0000

Workout change. Wasn’t happy with how this was going to shake down when I woke up this morning so…..

Friday workout
Amrap in 20min:
1 squat clean @ 80-85% of 1rm ( this is a guide line, if that percentage make the bar not challenging enough than add weight)
6 KB snatches per arm
10 burpees
Rest 30 sec