Our new challenge for the fall is the “Filthy Fifty”. Here’s how it works:

1. Set your baseline: On Monday, Sept. 19th OR Tuesday, Sept. 20th, set your baseline time from which we’ll calculate your improvement.
2. Keep training: You’ve got 8 weeks to improve your fitness and bring down your total time. Work on those weaknesses!
3. Attend the finals: Monday, Nov. 14th OR Tuesday, Nov. 15th. Put it in your calendar, there are prizes to be won!

PRIZES for Most Improved and Fastest Time.

CATEGORY DETAILS

Advanced

50 Box jump 24/18”

50 Jumping pull-ups

50 Kettlebell swings 35/26#

50 Steps walking lunge

50 Knees to elbows

50 Push press 45/30#

50 Back extensions

50 Wall balls 20/16#

50 Burpees

50 Double unders

Intermediate

50 Box jump 18/12”

50 Jumping pull-ups

50 Kettlebell swings 26/19#

50 Steps walking lunge

50 Hanging knee raises

50 Push press 30/20#

50 Good Mornings 15/10#

50 Wall balls 16/12#

50 Burpees

50 Tuck Jumps

Beginner

50 Box jump 10”

50 Jumping pull-ups

50 ½ Kettlebell swings

50 Steps walking lunge

50 Laying leg raise

50 DB push-press

50 Good Mornings

50 Ball squat & throw

50 Heel touch & jump

50 Skips

‘Fran’ is a CrossFit workout involving 21 thrusters (@ 95lbs for men and 65 lbs for women) and 21 pull ups, then 15 reps of each exercise and then 9 of each.

Exercises are performed as fast as possible with little or no rest. It’s a tough workout that challenges your strength, muscular endurance as well as metabolic conditioning. We held a challenge for the CrossFit and Training class members after 6 weeks of training.

The winning times were Cindy McMillan 5:26 (Advanced category) with an improvement of -1:22 and Dominique Adhai (Intermediate scaled weights and pull ups) -3:23. Dominique was the most improved with 35.61% change. Jon C receives special mention for most improved, but was unable to take part at the finals.

Congratulations to everyone who participated – most people improved by -20% or more from their original time! The winners received a trip to the spa on us Precision Athletics t-shirts!

Advanced 95 lbs M /65 lbs W + Bw chin ups

Intermediate

This is an original Crossfit benchmark timed workout that our Crosstraining & Fitness class members are working on over the next 6 weeks.

It involves alternating a set number of thrusters and pull-ups without a break:

• 21 thrusters (75 lb weight for men, 65 lb for women)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

How the challenge works: Set your baseline time, then train with the intention of improving it and show up at the finals to beat your original time. No problem!

The finals are set for Saturday, July 9^th at 10 am. You don’t need to be a member of the Crosstraining and Fitness class join in on the challenge. Contact us with any questions.

Beach Vacation Provided Motivation, But Now She’s Hooked on Group Fitness

In March Ais knew she had her work cut out for her. She and her boyfriend had just booked a May beach vacation in Mexico. But it wasn’t only the thought of wearing a bikini that brought her to the gym – there were health issues that were bothering such as a shortness of breath and problems with her knees.

Ais signed up for three group fitness classes per week (Crosstraining & Fitness with David Sims and Boot Camp with Craig Boyd) and two months later, she had lost 15 pounds!

Now three months later, her health issues have disappeared and “I can keep up with everybody in class!”.

Ais Sheridan mid-set of 100 push ups - always smiling!

How did she do it? “By mixing up the classes, challenging myself and keeping busy. At home, I’d just watch TV. It’s good to have a set schedule and the commitment of group classes. Otherwise, I wouldn’t get to the gym and would end up beating myself up over it.”

Her next hurdle is to get over the weight-loss plateau by committing to four classes per week and teaching herself healthy eating: “I used to buy lunch, but now I pack my own breakfast and lunch – and make sure to bring lots of fruit and veggies.” Above all, Ais says she wants to learn to feel comfortable in her own skin.

Ais notes that the group fitness class feels like a personal training session because of the small class size and the one-on-one attention. There’s certainly no hiding in the back row from the instructor: “I can’t cheat. Dave and Craig don’t let me get away with anything!”. She finds the camaraderie and motivation of being with a group very inspiring. Ais says, “I learn from the others in class and we push one another.”

Her number one piece of advice? “Get there. Just show up and try it, that’s the hardest part. And afterwards you feel like you’ve accomplished something.”

Urgh, my legs!

Between Tanya and Julie’s class my legs and abs have taken a beating.  Just two more months till beach time so I have to get to it.  During Saturday’s CrossFit class with Tanya I had the brilliant idea of mentioning that I had not been doing abs lately.  Well, Tanya made sure we did enough abs in that class to last us for a full week. Read the rest of this entry »

But almost died on Tuesday with Julie.

My body was still in recovery mode from a weekend of heavy partying so I thought I was going to take it easy on Julie’s CrossFit class on Tuesday.  She had other plans.  I must confess that my brain was still working only at about 50% as a result of the weekend festivities, so I’m not too sure if I was counting my reps properly (sometimes I did more, some less). Read the rest of this entry »

Urgh, that first step towards the door on my way to work out on a Saturday morning is always the worst, but I just think about how good I feel after a workout and I’m on my way. Read the rest of this entry »

Drum roll please!!!

I am back.  After a few weeks away on vacation I am back at it.  My trip was definitively not kind to my midsection and I think I recovered part of what I had lost through CrossFit.  Again, probably the hardest part is getting back to it after having fallen off the wagon for a few days. Read the rest of this entry »

Hello everyone,

Well, between CrossFit, beach volley ball and soccer I am having a summer full of physical activity and starting to look like I am back in shape. Read the rest of this entry »

Hello all!

Alright so I changed the name of the blog.  Why?  I felt that the previous name was too random and did not make it clear that it was about CrossFit classes (and other fitness classes in Vancouver).  The other name was also too long.

Another reason I decided to change the name is because the CrossFit class at Precision Athletics has also changed Read the rest of this entry »