CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!

CROSSFIT VERNON COMMUNITY NEWSLETTER

NOVEMBER 2017

WHAT’S IN THIS ISSUE?-RAW POWERLIFTING -CHRISTMAS THROWDOWN -CHRISTMAS PARTY-MARCOS OLY CLASS -ATHLETE OF THE MONTH -REMEMBRANCE DAY WOD-KIN STRETCH -CF LEVEL II -MEALPREP 4 U

CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!

100% RAW POWERLIFTINGVERNON CLASSIC

Valeo Health Clinic will be here to treat athletes during the

meet!

SATURDAY NOV 4, 2017

COME WATCH, CHEER & GET INSPIRED!

PLS CARPOOL! PARKING IS LIMITED!

(NO OLY CLASS NOV 4)

CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!

CHRISTMAS THROWDOWN

SAVE THE DATE!!! SAT DEC 16

SIGN UP ONLINE!!!

ENTER THIS LINK TO SIGN UP ONLINE!http://www.crossfitvernon.ca/crossfit-vernon-christmas-throwdown-2017-registration-form/

CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!

CROSSFIT VERNON CHRISTMAS PARTy

Friday dec 22Martens brew pub

$50 cash ONLYPer person

Includes buffetDinner/hall rentalSIGN UP STARTING NOV 1

CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!

TuesdayOlympic LiftingClass!

6:30pm with coach marco

Marco has been doing an amazing job at coaching his olymic lifting class on tuesdays at 6:30pm.The class is super popular, and always packed!

Althletes enjoy his expertise, keen eye for oly lifts, excellent cues and sense of humor ;)

I have, over the past 10 weeks had the immense pleasure of working with our crew of power lifters preparing for the CrossFit Vernon Classicthis coming November 4th. I would like to recognize our crew of Brad,Lianne, Jacob, Dell, Daphne, Kim, Becca, Greg, and Ben for their hard work.

As a group they have been the ideal athletes; supportive, inquisitive, and hardworking. They have found training partners theymay not have otherwise trained with, encouraged one another, andput in some serious sweat equity to realize their goals. For some, world records will be chased and conquered, others are after personalbests, but for every one of them it’s the desire to see what they are capable of that drives them.

ATHLETE SPOTLIGHT BRAD – LIANNE – JACOB – DELL –

DAPHNIE – KIM – BECCA – GREG - BEN

Brad is a 5:30am guy. He works hard at Coldstream Ranch but always manages to make it in to get his squats and bench press in. Look for Brad to put up impressive numbers this weekend, particularly in the bench press.

Lianne is one of those people that brightens your day. Anybody in the gym would be happy to share a training session with Lianne. Positive, hard working, but most importantly, Lianne sees the big picture. Training is fun for her and when you get to join her it’s fun for you too. Watch out for Lianne as she’ll be in the running to set a new world record squat!

I’ve had the personal privilege of working with Jacob one on one for a whilenow. The improvements he’s made in strength, mobility, technique, and focus are second to none. Personally seeing the hard work he’s put in day in and day out I can tell youthat Jacob is going to put forth an impressive performance. Watch out for him in the Deadlift!

What more can I say about my own Mom. I think she’s an inspiration to us all. As one of CrossFit Vernon’s most senior members she proves that age is just a number. Looking to add a few more world records to her already impressive resume, Dell isgoing to put on quite the show.

Daphne… Could a sweeter, kinder person even exist? Daphne told me that her ultimate goal is to see what it’s like to really give 100%. I can tell you this much, you’re all going to see a different side to sweet Daphne on November 4th.

Kim lifted last year in our May powerlifting meet and had a great show. She wasn’t satisfied with her squats though and has put hard work into improving that lift. Kim is a monster in the bench press and is looking at setting personal bests in all 3 lifts.

Becca has got to be one of the hardest working athletes at CrossFit Vernon. It’s this tenacious work ethic that has made her one of our top performers. Always supportive and positive, Becca is looking to break some records and add herself to the elusive 400lb deadlift club.

Uncle Greg as I so fondly like to refer to him… A bit of a training nomad. He’ll come to early mornings, mid afternoons, during kids and teens classes, or whenever he can find the time. Greg never uses his unpredictable schedule as an excuse and always puts in the work. Greg is one of the strongest guys we have and will be looking to improve on last years performance from May.

Managing a busy work schedule and a demanding training program isn’t easy. But, Ben has somehow managed to make it work. Ben has had to deal with a hectic schedule but still put all the work in and has made some impressive progress. I was lucky to have him join Jacob and I for a few sessions and he blew both of us away with his natural talent and raw strength. Ben will be going big in the squat and bench press so watch out for him!

-COACH JEREMY

100% RAW POWERLIFTINGVERNON CLASSIC

SATURDAY NOV 4, 2017

COME WATCH, CHEER & GET INSPIRED!

PLS CARPOOL! PARKING IS LIMITED!

(NO OLY CLASS NOV 4)

REMEMBERANCE DAY WODSATURDAY, NOV 11 @ 10AM

“NUTTS”Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For Time10 Handstand Push-Ups15 Deadlifts (250/175 lb)25 Box Jumps (30/24 in)50 Pull-Ups100 Wall Ball Shots (20/14 lb)200 Double-Unders400 Meter Run (with 45/35 lb plate)

The KINSTRETCH system is one born out of scientific research. All movements and training techniques have been selected based on a rigorous investigation of

evidence, conducted by physical conditioning and medical experts, as it pertains to body control, injury prevention, joint health and physical longevity.

www.kinstretch.com

Dr. Piper is the only certified KINSTRECH instructor inthe Okanagan valley. He is also certified in Functional Range Conditioning (FRC), making him extremely knowledgeable in human movement, biomechanics, and body control development. That means that Dr. Piper is highly trained in spotting, andcorrecting dysfunctions in your body as you practice.

CrossFit Vernon | 1935 11th ave | 250-306-1080

CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!

Thanks Parker for doing such a great job and being a part of our cleaning team at CFV!We appreciate your time! ☺

CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!

Congrats Dee & Jer on completing their Level 2 Certifications in NYC!

& Thanks to Erica Livettfor guest

coaching!!

CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!CROSSFIT VERNON COMMUNITY NEWSKEEPING YOU INFORMED ABOUT WHAT’S HAPPENING AT CFV!

UPCOMING HOLIDAYSCLOSED - December 25-29

Lifting Total - Sat, December 30th.Reopens regular schedule - Tuesday January 2