CrossFit North Vancouver

Community Based Fitness

Meet the Member Jim “Rainbow Dash” Jessup

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Jim Jessup aka Rainbow Dash

Jim’s wife had a head start but he is definitely catching up. She was the first one in the family to discover Crossfit when she started training a few years ago at Crossfit BC so when Crossfit North Vancouver relocated near Jim’s office it was a perfect fit.

Tired of just lifting weights in the gym alone he was eager for a change and found it at CFNV. Looking to get more flexible, improve his cardio and learn the Olympic lifts, Jim found all that and more. Since he began he has seen his stress level go down, while his cardio fitness has gone up. “I am less sore now than I used to get even though I work out more. I no longer injure my back every time I do heavy deadlifts, (I only see my Chiropractor now when we go out for beers!). I’ve learned to do movements that I never would have considered, like muscle ups.” With an athlete’s enthusiasm Jim has clear goals for himself that may see him competing in the future in Crossfit and/or Olympic Weightlifting. “I’d like increase my 1 rep maxes, improve my times in benchmark workouts and next year improve my ranking in the Crossfit Open.”

Coaches Comments
Steady Eddie. Shows up every day at Noon with his work boots on. Jim also puts in extra time honing skills in PT sessions. Super cool guy with an even better nickname – one his daughters can be proud of.

Just the Facts

Name: Jim Jessup
Nickname: Rainbow Dash (AKA My Little Pony!)
Age: 39
Family status: Married with two children (7 & 4)
Profession: Owner / IT Professional Affinity Managed IT Corp.
Do any other members of your family do Crossfit? Wife
How long have you been doing Crossfit? I started in April 2015
How often do you train? 5-6 times a week
When do you normally train? Noon class, I’m a definite Nooner
Favourite type of workout: Power Lifting / Olympic Lifting
Least favourite type of workout: Anything involving Thrusters … Wall Balls and I are now good friends though
Have you been in any Crossfit competitions? Not yet
Would you like to? Yes
What has been your best Crossfit moment? Every time I come close to the scores from the 6am class

Is there anything you’d like to see added to the Crossfit program? A bridge between the crossfit and sports program for members who may not be able to attend Oly and Gymnast classes. Custom programming to address weak points or increase strength, which can be done outside of classes.

What inspires you the most? Everyone who lays it on the line everyday at CFNV

Who do you look for inspiration from? Sally, Terry and all my friends who push me daily

What sports have you played in the past? Football, Track & Field and Basketball

What is your favourite activity outside of Crossfit? Spending time with family, Mountain Biking and Snowboarding

Is there something that people will be surprised to discover about you? My wife and I recently adopted our second Daughter from Haiti this June (Ok anyone not in the noon class may not know)

What the heck is all this Blonyx stuff???

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Recently asked Graeme MacDonald to write a quick blog post for you all. We have had a lot of members make huges gains and feel great taking all of the Blonyx products.

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Blonyx is a performance supplement company that makes very clean and well researched supplements for athletes. They keep their line of supplements confined only to what leading research bodies fully support in regards to their positive effect on sport performance, sourced in their pure form and bottled in full dosage quantities without any fillers, colours or additional ingredients. The nature of these supplements is that they work for athletes of all levels, as they assist with energy systems that almost all athletes deplete during exercise. A bit of info on the supplements:

HMB in proven to a) Significantly reduce muscle damage done during exercise, subsequently reducing delayed muscle soreness b) Increase strength by speeding protein synthesis and c) Increase Lean Body Mass ergo help burn fat and build lean muscle.

Creatine is proven to a) Increase strength by increasing available ATP in the body, your body’s primary energy source for muscle contractions and reparation b) Increase intracellular hydration, improving cell function and translating into improvements across most fitness performance tests and c) Increase stamina by providing more fuel when using the bodies Creatine Phosphate pathway, the pathway used during intense physical demands under 10 seconds (100m sprints for example).

Beta Alanine is the limiting factor in your body’s production of Carnosine, the Base produced to balance Lactic Acid in the muscle. It is proven to increase muscle endurance in short, intense bursts of work such as 500m rows, 400m sprints, and anything other lactic training. It is also a natural antioxidant and neuro stimulant.

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Thanksgiving Hours

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Thanksgiving Hours 2016

Saturday October 8th – Regular Classes
Sunday October 9th – Regular Classes
Monday October 10th – 9:30am Holiday WOD – all other classes cancelled.

Thanksgiving

Meet the Member(s) – The Jarvis Family

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Big Love, Pipes, and Em aka the Jarvis Family!

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Dan, Kathy and Emily Jarvis

It was a drive by observation that brought the Jarvis family into the Crossfit fold. Dan was driving past the previous location of CFNV and slammed on the brakes and went inside and met a guy named Dave. The family had been looking for something to change up their trail running routine and decided to try Crossfit. Emily remembers “I came home one summer and my mom and dad were hooked on Crossfit so I decided to try it out. My first class was a tabata workout and I couldn’t walk down the stairs for a week. It made me realize I needed to do some strength training.” Her goal when she first started was to “be a stronger and faster ball player.” For Dan his goals were to “get better muscle tone, bone density and keep my cardio up for the Golden years.” Five years later he feels that goal is accomplished. Kathy was more interested in variety in her workouts and some weight training and is delighted to say “I can do squats now!” While they all still have personal goals there is no doubt their overall fitness level has gone way up. And there is always something to work on as Emily said, “I have many Crossfit specific goals that are constantly changing as I complete them. I just got strict pullups and ring dips in the past few months. Next I want to be able to do a handstand off the wall.”

Coaches Comments
The Jarvis family is awesome. It all started with Dan and his group of ladies and turned into a family affair. It’s been a great to see them grow and we are thankful as they have been ambassadors for CFNV in the community.

Just the Facts

Name: Dan Jarvis
Nickname: Big Love
Age: 53
Family status: Married with two children, Emily and Jake
Profession: Real Estate Advisor
How long have you been doing Crossfit? 5 years or so
How often do you train? 4 to 5 times a week when not in hockey season
When do you normally train? 7:00 AM
Favourite type of workout: Long Chippers!
Least favourite type of workout: Anything with burpees

Have you been in any Crossfit competitions? Just the King and Queen!!!! haha
Would you like to? Nope

What has been your best Crossfit moment? Doing Abs with Mandy Gill after classes
Is there anything you’d like to see added to the Crossfit program? More stretching

What inspires you the most? My friends that I trail run with on the weekend and my family, we’re all healthy and fit.

Who do you look for inspiration from? All of you reading this now, we’re all drinking the Koolaid/XFIT and it tastes/feels great!

What sports have you played in the past? Lacrosse, football, baseball, golf and hockey

What is your favourite activity outside of Crossfit? Hockey

Is there something that people will be surprised to discover about you?
I like beer, so that’s why I don’t have the a-typical Crossfit model figure!!!!!

Name: Kathy Jarvis
Nickname: Pipes
Age: Much younger than Dan
Family status: Married with two children, Emily and Jake
Profession: Sales
How long have you been doing Crossfit? 5 years or so
How often do you train? 4 to 5 times a week and run or hike on the weekends
When do you normally train? 7:00 AM
Favourite type of workout: Chippers with lots of variety
Least favourite type of workout: Workouts with lots of Wall Balls

Have you been in any Crossfit competitions? No, but I love watching the success of others in our gym. I am happy challenging myself to stay fit and healthy everyday.

What has been your best Crossfit moment? Doing my first Pull Up after a year of trying.

Is there anything you’d like to see added to the Crossfit program? An evening stretching class for those of us who don’t do enough after our workouts.

What inspires you the most? Seeing my daughter take up Crossfit. Both my children are active and see fitness as an important and necessary part of their lives. I feel proud that Dan and I have encouraged this.

Who do you look for inspiration from? All the people that keep coming to class every week. We encourage each other.

What sports have you played in the past? Softball and some track and field in high school

What is your favourite activity outside of Crossfit? Golf (badly but determined )

Is there something that people will be surprised to discover about you?
I have no family history as my parents were both adopted. Maybe I am related to one of you!

Name: Emily Jarvis
Nickname: Em
Age: 23
Profession: Graduate student
How long have you been doing Crossfit? 4 summers. Now that I am back home from being away at school I will be doing it all year for the first time!
How often do you train? 6 days a week
When do you normally train? 7:00 AM
Favourite type of workout: Any barbell workout. I struggle with these so they make me push myself.
Least favourite type of workout: Anything with rowing!

Have you been in any Crossfit competitions? Yes! I did one in my last semester of school at Crossfit Queens Street. They had about almost all their members competing. It was all for fun and I had blast. I would like to do another one just for fun!

What has been your best Crossfit moment? My first full workout without using a band for kipping pullups. I destroyed my hands but it was worth it.

Is there anything you’d like to see added to the Crossfit program? Open gym time to work on a missed workout or any lifts/skills with 1 or 2 coaches present. There ar a few skills I would like help to get better at!

What inspires you the most? My parents! Its pretty cool that they get up so early every morning to run/hike/crossfit. Not many of my friends could say the same. I would probably sleep in if I didn’t have them to drag me with them. They have always encouraged me to be active and most importantly have fun while doing it.

Who do you look for inspiration from? Everyone at CFNV! We have a great community that works really hard and supports each other to get better. I love being there to see someone get a PR or give everything they have into a workout. It gives me energy to do the same!

What sports have you played in the past? Hockey, Softball, Field Hockey, and Basketball were my main 4 sports growing up. I still play fastpitch competitively and slo-pitch and ice hockey for fun!

What is your favourite activity outside of Crossfit? I enjoy doing anything with my friends from beach volleyball to going out for a few drinks!

Fall 2016 Hoodies, Tanks, and Tees

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Hey Everyone!

Here is the new gear for the Fall!! Please Pre-Order at the gym if you don’t want to miss out on this stuff! Sheets are up on the front desk!!

LADIES HOODY – Zip Up American Apparel F497 Flex Fit $75.00

F497

LADIES TANK – American Apparel Racer Back $30.00

BB308

MENS HOODY – Zip Up or Pull Over King Apparel $75.00

KF4042

KF4048

MENS TEES – American Apparel $25.00

TR401

Meet the Member Wes “Supa” Stebbing

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Wes Stebbing

Wes Stebbing

When Wes first started Crossfit he felt he was already fit and was looking to try something new. “I have always worked on staying in shape and living an active lifestyle and considered myself “fit”. After my first few WOD’s, and a bit of a reality check, I realized the definition of being fit had changed and I needed to step it up.” He had been doing a regular gym routine for years and was bored with it. “Crossfit was a welcome change and challenges you in ways that few other workouts can.” Now Wes feels that his overall fitness has improved and he has become a more well-rounded athlete.

Coaches Comments
Wes quietly goes about his business at the gym. Don’t let the silver hair fool you. This dude with a six pack kicks ass and is one of the nicest guys you will meet. Take your time to say hi, you won’t be disappointed.

Just the Facts

Name: Wes Stebbing
Nickname: Supa
Age: 37
Family status: Engaged
Profession: Accountant

Do any other members of your family do Crossfit? No

How long have you been doing Crossfit? About 4 years

How often do you train? 3 – 4 Crossfit classes and 1 traditional gym workout a week

When do you normally train? 5:30pm

Favourite type of workout: Long chippers

Least favourite type of workout: That’s easy – the WOD that simply says 5KM run.

Have you been in any Crossfit competitions? No

Would you like to? Not really but you never know

What has been your best Crossfit moment? There have been many but the most recent was finally getting double-unders! I had been working on them for a few weeks when Pat (TNT) gave me a couple small pointers during a WOD. That weekend I was working on them at home with Pat’s voice in my head and voila! Thanks Pat.

Is there anything you’d like to see added to the Crossfit program? I think the programming at CFNV is fantastic as is. It is refreshing to know we are in such good hands.

What inspires you the most? It is really inspiring to see the wide variety of ages, shapes and sizes in each class and how everyone attacks the workouts with the same intensity.

Who do you look for inspiration from? The more seasoned members at CFNV. I look at how hard they work and hope that I can have the same energy and fitness levels when I get to that age.

What sports have you played in the past? I have played a bit of everything from rugby to badminton.

What is your favourite activity outside of Crossfit? Soccer and extreme relaxing. Anything outdoors.

Is there something that people will be surprised to discover about you?
I have the voice of an angel – but for some reason only in the shower…

Meet the Member Richelle aka “Smiley”

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Richelle and Charlze

Richelle aka Smiley

One person’s pain was Crossfit North Vancouver’s gain because that’s how Richelle found out about our community. It was the summer of 2011 and a girlfriend at work kept telling Richelle about Crossfit. “She was always coming into the office really sore and talking about how crazy the workouts were. At the time I was bored with the gym and hated going to yoga. I was looking for something more challenging so I thought I’d try it.” From not being able to do a single pullup to crushing workouts after her daughter was born, Richelle has come a long way.

“In the beginning I just wanted to be fit and be able to survive the workouts and to do all the movements.” She does a lot better than just survive workouts now and enjoys the benefits in other parts of her life. “I definitely eat healthier now and I’m way more fit than I used to be.” There are still plenty of gains on the horizon for Richelle and with her spirit there is no doubt she’ll get there. “There are so many movements that I want to be able to do, like muscle ups and handstand walks. I still have a lot to work on and overall I just want to lift heavier and be faster.”

Coaches Comments
The nicknames says it all. Always smiling and always giving her best without any fuss. It’s been amazing to see her work so hard after having her first child and get back to where she was. Sky’s the limit!

Just the Facts

Name: Richelle Pelletier
Nickname: Smiley
Age: 38
Family status: Engaged
Profession: Mom / Sales

Do any other members of your family do Crossfit? Yes, my sister

How long have you been doing Crossfit? 5 years

How often do you train? 3 or more if I can

When do you normally train? 10:45 mom and baby class or whenever I can go

Favourite type of workout: I love chippers. Any workout with lots of variety.

Least favourite type of workout: Anything with thrusters!

Have you been in any Crossfit competitions? No

Would you like to? Yes, one day if I ever get up the courage

What has been your best Crossfit moment? When I got my first pullup. It took me a year and then it was even more exciting when I was able to build on that and start doing weighted pullups.

Is there anything you’d like to see added to the Crossfit program? Yes, I liked it when we used to have a Goat Day. I find that I don’t get to work on some movements that I’d like to improve on or even be able to do.

What inspires you the most? The people at our gym and some of their personal stories! Crossfit is tough and it can be intimidating and there are so many people at our gym of all different ages, sizes and shapes. From the pregnant women who work out throughout their pregnancy to the people who are injured in casts still doing anything they can do to keep active, to the people who train twice daily. To see people lose weight, hit PRs, do their first pushup…that gives me inspiration.

What is your favourite activity outside of Crossfit? Golf and hiking

Is there something that people will be surprised to discover about you?
I am afraid of the water. I have no problem swimming in pools or clear water but if I’m in the ocean or a lake I completely panic.

August Long Weekend

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Hi Everyone!!

The usual this weekend. Open regular Saturday and Sunday. One class Monday at 9:30am with Coach Wonderboy!!

Satuday July 30th – Regular Hours
Sunday July 31st – Regular Hours

Monday August 1st – Holiday WOD at 9:30am, all other classes cancelled.

Have a great long weekend!!

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Shoulder Health Course by Gretchen McLennan of Pivotal Health

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Optimizing Performance and Preventing Injury – The Shoulder

Gretchen has over 13 years of experience working as a physiotherapist. Her interest in becoming a physio was born from a keen interest in how the body moves and repairs itself after injury. As a former Canadian National Team athlete, she has been able to draw from her experiences and apply them to her work. Now, doing CrossFit, Gretchen has been able to join her competitive spirit with her background in anatomy, physiology and biomechanics and strive for improvement and continual learning both in her career and in the gym.

Course Outline:

Week 1: Basic anatomy and mechanics of the shoulder joint. How does it move? How does it work with the shoulder blade, the upper back, the neck and even the elbow and wrist?

Week 2: Common injuries in the shoulder. Why do they happen? How do they happen?

Week 3: Mobility and Stability. How to stretch? How to strengthen?*

Week 4: Prevention and Prehab. How can we prevent shoulder injuries? What are the warning signs and how to get things back on track?

DETAILS
– Wednesday nights at 6:30pm – July 6, 13, 20, and 27th.
– Approximately 60 min each
– $80.00 per person
– Max 12 participants

Book your spot ASAP by emailing dave.kitchen at cfnv.ca

Shoulder

Canada Day Weekend Hours

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Hey Everyone!! In sticking with the usual CFNV Holiday hours we will have one class, 9:30am, on Friday July 1st and Saturday/Sunday will remain unchanged.

Friday July 1 – 9:30am Holiday WOD
Saturday July 2 – Normal class schedule (Sport cancelled for CanWest Games)
Sunday July 3 – Normal class schedule

The online schedule on the website is up to date.

Happy Canada Day!!!

Happy Canada Day 2015!!!

Happy Canada Day 2015!!!

CrossFit North Vancouver
Unit 116, 2455 Dollarton Hwy
North Vancouver, BC
V7H 0A2
604-341-0836
 

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