Once upon a time, the early mornings at CrossFit Vancouver were humble and quiet. They lacked bodies and energy (or so I have been told).
But today, the mornings are anything but dull.
Kathryn and Laura Mar – two dedicated morning folk.
Last Friday, a bunch of the day and evening coaches – Sheppy, T-Bear, and Patty – arrived at the school at 7 am on their way to Kamloops for a weekend golf tournament. They immediately noticed the lively class unfolding. “Wow, the mornings are pretty juiced these days, aren’t they?” Patty remarked.
They are. There are so many characters in the mornings who have played strong roles in building our morning community.
To give you an idea of what the mornings are like:
Vince and Mike F set the tone each morning at 6 am, working their asses off with integrity. You never see coaches No Repping them. Congrats to Mike who celebrated his two-year CrossFit Anniversary last week. “Best thing I’ve ever done,” he said to me in a text.
Then at 7 am, Colter ‘Bronto’ strolls in – usually wearing an outfit that looks like it was slept in the night before – does a couple shoulder rotations and shrugs, lets out a Brontosaurus grunt or two, and then declares he’s ready to go. He’s a danger to himself most days as he tries to hold off the likes of Dexter, Goose Willis, and a hard-chargning and determined up-and-comer Robert, but he makes everyone laugh in the process. Then at some point in the morning, Caitlin ‘Sundial’ (who doesn’t let anyone’s birthday get forgotten) pulls out a birthday card for everyone to sign.
There are so many more morning characters, but we’ll save it for another day. Thank you all for making it a little easier to wake up at 5:15 am.
One more thing about the morning…
Andy asked a very important question the other day:
WHO WOULD WIN IN A RACE BETWEEN CAITLIN SPRINTING AND VINCE DOING A BUTT SCOOT???
Video Production by Red+Ripley Creative
Caitlin singing the national anthem at Nutts Cup
AND NOW, REGISTRATION IS OPEN FOR FRAN FOR DOLLARS. CLICK THE BUY NOW BUTTON AND PAY YOUR $35 TO RESERVE ONE OF THE 32 SPOTS. FIRST TO PAY SECURES A SPOT.
FRIDAY
TECH:
COACHES – Go through WOD movements
Work your way up to the Clean weight you’ll be using in the WOD.
Workout: Partner Bodyweight Variety Pack + A Little Bit of Cleaning
One person working at a time
3 rounds for time:
40 double unders
30 V-snaps
20 Handstand push-ups (progressions)
10 Power Clean (Firebreathers: 225/135 Normals: 185/115 Newbies: 135/95 – SCALE ACCORDINGLY)
6 bar muscle-ups (substitute with strict pull-ups for those without bar a muscle-up)
2 rope climb (substitute 5 ring rows if you don’t have a rope climb)
- Eunice and Kermie
