In the month of february I will be summarizing some of the common themes and problems that come up throughout so you can learn from the mistakes of others!

Bellow is a list of free stuff you can do. Enjoy!

Beginning February 12, daily entertainment at Robson Square includes:

BC Live – showcasing unique B.C. musicians and artists
BC Spirit: Music! Culture! Community! – highlighting local cultural performing groups, and community and established B.C. musical ensembles
BC Street Jam – with engaging performers on Robson Street
BC Kids – featuring children’s entertainers and the renowned CircusWest
Aboriginal Showcase – presentations highlighting Aboriginal life in B.C.
First Nations Carving Exhibit – showcasing carving demonstrations by Musqueam artist Susan Point and Coast Salish artists
Meet the Mascots on Ice – featuring the Vancouver 2010 Olympic and Paralympic Mascots
Ignite the Dream – a spectacular, one-of-a-kind pyrotechnic and light show
Robson Square will feature live entertainment, sport demonstrations, and large video screens to watch all the action of the 2010 Olympic Winter Games. Adventurous visitors will also enjoy impressive views on the more than 170 metre (over 550 feet) urban zipline.

The revitalization of the ice rink at GE Plaza has brought over 115,000 visitors to Robson Square to enjoy ice skating, concerts, and other special events. The ice rink opened Nov. 23, 2009, thanks to a partnership between the Province and GE.

Robson Square is the Province’s signature celebration site during the 2010 Winter Games and home to the ice rink at GE Plaza, the BC International Media Centre, and the BC Canada Pavilion at the Vancouver Art Gallery.

Featured programming at Robson Square during the 2010 Olympic Winter Games (Feb. 12-28) includes:

Aboriginal Showcase – A showcase of the talents, traditions and contemporary expressions of B.C.’s Aboriginal people with performers including three-time World Champion Hoop Dancer Alex Wells, the Yinka Dene Drum Group, Métis Cultural Dancers, Le-La-La Dancers, and the Nisga’a Ts’amiks Dancers.

When: Daily at 12:30 p.m.

First Nations Carving Exhibit – Located in a temporary gallery on the northeast side of the Georgia Street Plaza, will feature Musqueam artist Susan Point and Coast Salish artists demonstrating their creative skill.

When: Daily from noon to 8 p.m.

BC Kids – Fun programs with B.C.’s best children’s performers including Bobs and Lolo, Rick Scott, and The Kerplunks. In addition, there will be amazing acrobatic, circus and theatrical arts shows by Vancouver’s CircusWest.

When: Weekends at noon and 1 p.m.; CircusWest daily at 1:30 p.m., 3:30 p.m., 5:00 p.m., and 6:30 p.m.

BC Live – Showcasing B.C. musicians and artists representing all regions and cultures with family entertainment to world-beat fusion to B.C.’s best indie bands. Performers include Jim Byrnes, Mother Mother, Hey Ocean, Alex*Cuba, The Left, Jaydee Bixby, Said The Whale, and the Paperboys.
When: Nightly at 10 p.m. and 11:30 p.m.

BC Spirit Showcase: Music! Culture! Community! – Featuring local community and multicultural performers, as well as established, amateur and up-and-coming musicians from B.C. Performers include M’Girl, Shari Ulrich, Pastiche, Gypsalero, Tiller’s Folly, Alpha Yaya Diallo, Showstoppers, Ache Brasil, Strathcona Chinese Dance Company, and Il Voce.

When: Various showtimes daily

BC Street Jam – Engaging performances on Robson Street showcasing the unique talents of the best of B.C.’s street artists, including the Stunt Superstar Aaron Gregg, the Checkerboard Guy, Junkyard Symphony, and the Bigger Balloon Guy.

When: Various showtimes daily and nightly

Meet The Mascots On Ice – A fun, family show featuring the Vancouver 2010 mascots and their friends as they skate, dance and sing in celebration of the Games.

When: Daily at 1 p.m., 3 p.m. and 6 p.m.

Ignite the Dream – A spectacular and innovative evening show that will light up the sky featuring specialized lighting, pyrotechnics, lasers, projected images, and performers high above the ground.

When: Nightly at 9:30 p.m. and 11 p.m.

We also have some 6amers coming back so will have a 6am class on monday and wednesdays, an 8am class on tuesday and thursdays and 9/10/11 on saturdays!

Hopefully in a few months our numbers will be large enough to justify having 6/7/8 every day of the week!

Any questions just let me know!

and let your friends know that registration has started for febuarys onramp classes.

kel

You need to register by January 31st. Let me know if your interested: Kelly@crossfitoptimumperformance.com

2010 A & R Memorial Weightlifting Championships

Hosted by the EMS Weightlifting Club – 4480 Vimy Road, Port Alberni, BC

Saturday February 13, 2010

SCHEDULE

Session #1 48 – +75kg Women Weigh-In @ 8:00 am Competition @ 10:00 am

Session #2 56 – 77kg Men Weigh-In @ 10:30 am Competition @ 12:30 pm

Session #3 85 – +105kg Men Weigh-In @ 12:30 pm Competition @ 2:30 pm

Last year I burnt out my adrenals and have been having thyroid problems since. My hormonal profiles were off and I was told that chances are I would not be able to have kids unless everything normalized. Well, apparently they were wrong as I am now 3 months pregnant! The little guy would have been conceived when steve flew down to San Jose to drive me home!

Its pretty ironic how the body trys to tell you things. Shortly after I got back I started having back problems. Id have it adjusted, it would feel great, and then the moment I would do something it would slide back out of place. At one point it wouldnt even let me do a 35kg snatch deadlift! But because of the back, I dropped out of provincials, which is fortunate because if I had not dropped out I would have trained rightup till christmas and cut weight. Its also ironic because all a sudden I stopped craving coffee and after two years of not eating bread, it was all I wanted (pretty much the only good thing about bread is its fortified with folic acid-something that is important for fetal development and contained in prenatal vitamins, which I was not taking as I was not aware I was pregnant).

I was a little to slow to catch onto what was going on, and it was not until I had an ultrasound down for an unrelated matter only to have the ultrasound guy go “look theres the heart beat”. I remember my first thought was “I didnt know tumors had heart beats” the look on my face must have been priceless. But what surprised me more than anything else was my reaction. I was happy and calm! I knew that Steve would be delighted (and he was) but I would have thought that I would have been atleast a bit freaked out, but I wasnt.

So the first 3 months are over, (sure goes by fast -guess it helps when you dont realize your pregnant for the first two months lol), and the anticipated due date is July 31st. I still plan on coaching throughout and will just take a few weeks off after the baby is born.

Coaching a whole lot of o-lifting, but put my training on hold. Been exausted, and just working out when I feel like it (which has still been 3 or 4 times a week), but substantially scalled workouts with no jumping or squats:(

and thats that!

Will keep you updated on the little guys progress.

kel

For those interested in his final few weeks in afghanastan, his experiences have been shared at:  http://www.nuttman.info/

This one Talks about the importance of sleep

This one talks about how to do a Paleo Challenge

and this one…addresses the whole HQ issue and includes this comment:

If HQ would like to sponsor a public debate or competition between myself and Barry Sears, I’m game. Any metabolic pathway, any piece of material from general, organic, bio or physical chemistry. Let’s see who knows what. CF is all about competition, let’s do it.

A couple delays set us back, but sprinklers are being installed monday, citys coming for their final inspection tuesday and we should be good to go 6am wednesday morning.

See you all there

kel

This Saturday we will be at the new box pretty much all day getting it ready (painting, tearing up the old floors…) so feel free to come by and check it out (550 west 6th just west of cambie when 4th turns into 6th).  All classes will then start December 14th.  We will be running straight through the holidays with the exception of Christmas Day.  For the month of December we will be offering unlimited classes for $65 with regular rates starting in January.

Class times are as follows:

Monday 6am/8am/12pm/5pm/6pm/7pm
Tuesday 7am/12pm/5pm/6pm/7pm
Wednesday 6am/8am/12pm/5pm/6pm/7pm
Thursday 6am/8am/12pm/5pm/6pm/7pm
Friday-friday is considered to be a rest day, however the gym will be open to come in and make up a workout that you may have missed earlier in the week.  A considerable amount of effort is going into programming to ensure all domains are covered in the most efficient means possible.  We realize that most people are doing crossfit to be able to do other things, so we want to make sure that burnout does not occur and the body is able to adequately recover (while still making significant gains of course
Saturday-9-12 will be open gym o-lifting for all crossfiters.  There will be programs set up to walk you through progressions on the lifts and both brad and I will be there to help you all out, but the focus will be on developing technique keeping weights nice and light.  Saying that, there will also be the opportunity to develop strength by doing squat/deadlift/press pavels during this time as well.

There will also be an Olympic weightlifting club that will run Tuesday 7:30-9:30pm, Friday 6-7:30pm, Sat 9-12, Sun 12-3.  No experience is necessary, crossfiters are more than welcome!

Rates for both the olifting club and crossfit classes are:  $25 drop in, $200 if paying month by month, $160 if you go on EFT, $1600/year-student/military/police discounts are also available.

Newbies/Fundamental Classes

If you have any friends or family members who may be interested in joining, gift certificates make great Christmas presents!  To keep the costs down for newbies, we will be running fundamentals class starting January 4th that will cover the personal training curriculum in a small group setting at a cost of $380 for the 10 session program (after which most people will be good to jump into the regular group classes.  The fundamentals will run Monday/Wednesday/Thursday at 7am & 8pm.  We are going to be capping the numbers to ensure that everyone gets enough hands on attention, so make sure you register in advance!

James Fitzgerald “OPT” coming to Vancouver

Early in the new year (most likely January 9th), Crossfit legend, programming genius and Crossfit Optimum Performance mentor James Fitzgerald (OPT) will be coming to the new box to help kick the new year off on the right food.  Stay tuned for more information.

Any questions/comments/suggestions, just let me know!

kel

Optimum Performance comes from the philosophies of James Fitzgerald (AKA OPT, crossfit games winner and fitness genius http://www.optimumperformancetraining.blogspot.com/).

Rather than randomly throwing together workouts, there is a scientific method behind the madness with a significant amount of effort going into ensuring the programming covers all the domains in the most effective means possible. A longterm approach is taken to ensure that you are hitting each energy system without contradicting the results you gained from the previous workout. %of bodyweight and % of maxes is used more often than set weights to ensure that the goal of the workout is achieved by everyone who completes it. There is also an emphasis on injury prevention with post workout cool downs being incorporated.

Its going to be GREAT!  With combined mentors of James Fitzgerald (Programming genius), Robb Wolf (Nutrition Genius) and Greg Everett (O-Lifting Genius)  we have an amazing sounding board to bounce ideas off.  Popeyes setting the place up right!

Give me a call or send me an email if you have any specific questions.…