Filthy Fifty revisited with a vengeance

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Today on the white board at CrossFit BC was an old, original CrossFit workout of the day:  ”Filthy Fifty“… I had just done this WOD about a month ago when I popped by CrossFit North Vancouver.

I wasn’t expecting much, but with Ben (a.k.a. Footie) as the rabbit, I had someone pressing me to keep up today.  I squeezed out a PR of 18:45… and if my damn S.I. Joint wasn’t out of whack, I think I might have been able to do a bit faster still.

Anyway, woulda, shoulda, coulda… and the beat goes on.

The Sunday CrossFit Throwdowns Continue

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Man, I’m really starting to love Sundays!  This morning two groups converged on Fitness Town Burnaby to take part in a couple of CrossFit team WODs (Workouts of the Day).  The workouts were chippers by nature and fun for everyone who participated.  Sprinkled in as well was some hand stand walks, L-sits and some tips and tricks when it came to the technique of double unders and skipping (thanks Coach Bods).

Everyone was amazing!  Nothing was left in the gas tank and everybody gave it their all for every last second… a true understanding and appreciation of the philosophy “every rep counts!”

I can’t believe I have to wait a whole week until the next Sunday morning throw down!  Geesh!

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CrossFit Movement and Mobility Trainer Course just announced

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Well, its official!  Fitness Town CrossFit along with co-host, Richmond Oval, are pleased to announce that on Saturday August 25th, 2012, K-Starr (Kelly Starrett, DPT) of Mobility WOD will be leading a CrossFit Movement and Mobility Trainer Course in Richmond, British Columbia.

Course Details:

• Date:  August 25th
• Course:  CrossFit Movement and Mobility Trainer Course
• Co-Hosts:  Fitness Town CrossFit & Richmond Oval
• Venue:  Richmond Oval, 6111 River Road Richmond, BC
• How to register:  Click here

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Burpees and squats… meh!

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Just a quick post on last night’s workout… I disliked it very much.  LOL!  Done.

Have I mentioned how much I dislike Burpees?

Just kidding, but I’m feeling pretty odd these last few days.  I’ve found it difficult to get the motivation to push my intensity levels to what I’m accustomed.  I’m definitely holding back a bit, and figure it is my body overriding my mental gusto.  Either way, hoping I get out of this “training funk” and start hitting some WOD’s the way I’m meant to.  Hard!  ;-)

Last night at CrossFit BC my workout was:

Warm-up NFT (not for time)

• 800 meter run
• 20 x ab wheel crunches
• 10 x KB rotations per direction above head

Tech:  Dowel, hanging squat snatches, (3, 3, 3, 3, 3)

WOD:  5 minute AMRAP (as many rounds as possible)

• 15 x air squats
• 10x jumping air squats
• 5 x burpees

I managed to squeeze out 6 rounds plus 5 reps… wasn’t pushing myself at all and had lots of rest time. A bit disappointed in myself but today I’ll make up for it and hit something hard and fast.

Anything special on your agenda today?

My first dance with a CrossFit Invictus WOD

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With the CrossFit Open only weeks away I’ve found myself wanting (or maybe needing is a better word) to up my training.  Yesterday I opted to try my luck at squeaking in two WOD’s – the first early morning with a good friend of mine, Owen Clark, who is new to CrossFit.  Owen is on a 90-day challenge to regain his athleticism and I have to say, he’s one tough dude.  Last week he danced with “Lil-Cindy” and yesterday had his first run-in with “Lil-Barbara”.  He and his friend, Matt, did fantastic and completed “Lil Barbara” without any hiccups.

The afternoon for me proved more challenging as I had my first official go at a CrossFit Invictus programmed “Competitor” workout of the day.  And I liked it!  Pete and a few of the other Fitness Town guys have followed Invictus for a while and I’m amazed at their progress they’ve been experiencing.  I had to have a taste… and you know what, it was good! (more…)

The Sh*t Barefoot Runners Say

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Are you a barefoot runner? Do you find yourself sounding like this guy?  Well considering I just got my first pair of Inov-8 XF210′s, I guess I’m part of the tribe… but I still can’t wrap my head around the sensation that I’m running around in socks.

The Spartan Race: Are you registered yet?

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Super excited to announce that both Christie (aka Mom_ontheRun) and myself have registered for the Spartan Race!  We’ve talked and talked and talked about how great of an idea it would be to take part in this event… and well, enough talking already!  

We’re registered.  Feel like joining us?  You can register here for any Spartan Race in North America!  Let’s do this!

The Details:

• Where:  Inter River Park, North Vancouver, BC
• When: Saturday May 12th 2012
• Distance: It’s a 5km race, fastest time should be around 30 minutes. Longest times will be over 1 hour. We use Timing Chips for accuracy.
• Start Times: Heats of up to 250 people will leave at the following times 10AM, 10.30AM, 11AM 11.30AM, 12PM, 12.30PM and 1PM.
• Enter the 10am “Elite” heat if you want to be as competitive as possible and race against the best.

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Crossfit: Vocabulary, Acronyms and Abbreviations

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The first time I stepped into a box, CrossFit Vancouver, 3 and a half years ago I had no idea about the community I was stepping in to. Here was a box of 4 walls with pull-up apparatuses, ropes, rings and a myriad of other items hanging from the ceilings.  I couldn’t believe it, where were the treadmills, bench presses, exercise bikes and the like?  (and where were the mirrors?  LOL!)  Around the space I saw coaches training people with dowels, bands and rollers.  ”Where am I?  What is this place?” kept ringing through my head.

What's in a "box"?

It didn’t take me long to realize that I found myself in a new world of “fitness“.  This world could be summed up in 100 words… (more…)

New Video: What is Paleo? by Dr. Doug

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A friend and fellow Paleo eater, Dr. Doug explains the benefits of Paleo eating. If you are curious as to some of the highlights and a general overview of the Paleo Diet, this is a video to watch.

Dr. Doug Willen is a NYC Chiropractor and Expert Nutritionist.  Dr. Doug is also the author of the forthcoming book called “Quantum Paleo” and the brief ebook called “What is Paleo?”.  In this video Dr. Doug explains “What is Paleo” and also discusses the health ramifications of eating a diet with grains and legumes.

Fitness Town CrossFit Sunday Throwdown

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Today officially marked the first of many Sunday Throw-Downs at Fitness Town CrossFit.  Both Beginners and advanced “Firebreathers” popped by this morning to join in a group, community WOD.  Nothing was left to chance as everyone left their marks in sweat on every piece of equipment they touched… watching everyone push themselves to maximal effort was simply put, for lack of a better word, “awesomeness” incarnate!

There were two groups today, one for the “new to Crossfit” and the other, consisted of “the fire-breathers”.  Here’s how the workouts broke down by group…

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