8.31.11

I am trying to eat 3 big meals a day (experimenting)

This is me trying to stay organized (what do you think mom? ha!)

      I think I have found my new designated blog writing spot, "JJ Bean." I stayed up a little to late last night so I woke a bit late today (10am), my 5am peeps would be disappointed in me if they knew, ha.

     I had set up an appointment yesterday to see Jisele (I bet I just butchered the spelling of that, sorry love). I met Jisele at the gym around 11:30, we talked a bit about the issues involving my lower back and then we went to work. I learned tons of different positions to stretch common muscles without ever putting my lower back in extension (arching my back triggers pain). We only did PNF stretching (proprioceptive neuromuscular facilitation), if your thinking to yourself, "what the hell is that?" Not to worry I will explain it. It is often a combination of passive stretching and isometrics contractions. PNF is used to supplement daily stretching and is employed to make quick gains in range of motion to help athletes improve performance. Then we focused on some lacrosse ball work again using tools such as boxes, yoga blocks, and these weird almost pillow like bags to help with the loading the weight were it needed to be focused.

     My father Dirk, a pilot for American Airlines (Captain Wipperman, he likes being called that, ha! Just for you Dad...) has some time off of work so hes going to head up here tomorrow to hang out with me, and hopefully bring all the stuff I forgot to bring. Don't you hate that, taking a trip somewhere and realizing once your there you left your cell phone charger at home... I must say I did not forget much, thanks to Edna's packing skills, but nevertheless I left a few things at home.

     During the time I have been sitting here at the coffee shop writing this blog a few things had captured my attention. You see the road the coffee shop sits on is somewhat uphill, making skateboarding up it a pain. I saw a guy holding on to the back of one of the electric buses that was flying up the hill. Mintues later some guy walks by showing off his nunchuck skills, ha. Now there is this kid next to me talking on the phone threatening to fight some other kid... Priceless.

     I hope my camera gets here soon! I want to get back to taking pictures of Vancouver for you guy's!

Cheers,
WipFit

9.30.11

Quicksilver! (best movie ever)

More fixie explaination.

Bike messenger riding a fixie.

Badass fixie, notice the single sprocket on the back.

     There is honestly nothing better than waking up checking the weather for the day and seeing the max temperature as 70 degrees. Things started off a bit slow for me today, my lower back has been bothering me lately (super tight). So I decided to take the day off and just work on stretching it out  and working on some rollers and lacrosse balls. There is a woman who works in the box and she is a basically a female version of Kstar, so I am going to see her tomorrow and see if she can help me out.

     As most of you know, the Northwest its an outdoor community. Lots of people walk to work and ride their bikes. In most big cities you also see bike couriers who ride what are called "fixies." A "fixie" is type of bike with a single sprocket in the back (meaning there are no gears). This particular set up allows the rider to pedal forwards and backwards, there is no freewheel (meaning you cannot just stop pedaling, if the bike is moving so are your feet). I am in the process of picking one up myself for a new mode of transportation (plus they are exciting). There is so much more area to access while on a bike in Vancouver.

     So for one of my research classes we are in the process of picking a topic to write a researchu paper on. Any ideas, or requests? Anything you always wanted to know the truth about? For example, does consuming an amino acid blend post work out have any benefit? Is drinking a protein shake better before, during, or after a workout?

Cheers,
WipFit

8.29.11

Inside of JJ Bean

What can I say, they are good... It tastes as good as it looks :)

     Another gloomy day in the north west filled with homework and well, more homework... Since it was fairly cool out yesterday I decided I would try my luck with a nearby coffee shop. I ended up at this place called, "JJ Bean House of Coffee." Small little shop on the corner of Commercial Drive, a busy street nearby to my apartment. I love experiencing that welcoming scent you are greeted with when you walk into a coffee shop. I grabbed a coffee and sat outside at a table were I started writing todays blog.
  
     As I mentioned earlier in a post I purchased a used Olympus EVOLT E-510 SLR camera which I was not able to pay for because my new shipping address (Canada) is not the same as my billing address (States). I was finally able to pay for the camera so it should be here sometime at the end of the week, WOOT! Speaking of the word "woot," it is one of the many new ridiculous words being added to the websters dictionary.
  
     On another note, I also went to the gym today to work out with the 5pm class, was a great workout learned a few new movements that were going to have to do when I get back to naples. I will start posting all the workouts I do up here so if you guys find a day you need something to you can just refer back to one of my posts.

Cheers,
WipFit

P.S. I will add the workout when I get home.

Workout:

Sasquatch
21,18,15,12,9,6,3
Sumo Deadlift High Pull (75lbs/55lbs)
Push Press (75lbs/55lbs)

8.28.11

     Today was a recovery day spent on the couch. The after effects of a Crossfit party, right? I saw my Crossfit gym back in Naples, Florida was kicking some ass at the "Summer Crush" Crossfit competition in Miami, props to all of you who went and competed. On another note, I think I am starting to experience what some people call "home sickness." If that is what I am experiencing how do I cure it? For those of you who have moved from state to state and had to start from scratch, did you experience a feeling like this?

Cheers,

WipFit

8.27.11

I saw this the first day I came in, ha.

Front squats?

Come in, come in, we don't bite :)

     The day of the "Nutts Cup" has arrived, I was amazed at how many people were there to compete and honor this fallen soldier. It was an awesome competition! The food... Excellent! We had several military officers of varied ranks join us today as some of them were in Andy's battalion and came out to support the event. Andy's parents joined us as well today. When it was time for Andy's father to say a few words he said something that I will never forget. He said, "make a difference, live life to the fullest." I am still not quite sure why that quote meant and now means so much to me but it does. We all stand, hands joined together throughout the entire gym, a circle of love, of family, prayers were given, songs were sung, speeches were spoken, and poems were read. Then the announcement was made, "athletes get ready, 3, 2, 1, go! The competition was insane, so much energy in the gym, people even traveled from the states to compete as well. Although I do not have any pictures right now, in the next few days I will make sure to get some up on the blog as soon as I can. But for now I leave you with this short video, make sure you start it around 24 minutes.

http://www.crossfit.ca/community/
Another video to watch http://www.youtube.com/watch?v=qhIrjKlYKcI&feature=player_embedded#!

Cheers,
WipFit

8.26.11

My dinner, was so delicious...
Fresh Red Snapper
Red Peppers
Green Pepper
Mushrooms
Spinach
My Skills
EPIC!!!!

All this talk about it raining in Vancouver most of the year I have only seen one gloomy day. The days are long, the sun is up by 6:30 and does not even get dark until around 8:30. My roomate Dan says that come winter its dark by 4PM ha! To me that sounds crazy, you wake up its dark, gloomy all day then dark again late afternoon, interesting... Not much went on today just did school work and hit a WOD with my mentor "Shep" at the gym which I urge anyone who has muscle ups to try it. Stayed a few hours after my session to shadow. Tons of people were in the gym today helping set up for the "Nutts Cup" tomorrow, posters, rosters, judge sheets, score cards, benches being built, bleachers, speakers being mounted, equipment being brought in, and of course some teams working last minute on developing strategies for the WOD's. I was told were having an organic, free-ranged (whatever a good pig is) roast tomorrow outside the gym, badass! Judge all day party all night right? Yes mom, I am getting my school work done, most of it atleast, ha. I will try and get someone to take pictures tomorrow so I can share the "Nutts Cup" experience with you all.

WOD

Zoe and Karen COMBINED!!!!

30 Muscle Ups
150 Wall Balls (20/14)
*12:53 RX
Notes: Movements can be split up however the athlete chooses.
Ex. 5 rounds of 6 muscle up and 30 wall ball, etc, etc

8.25.11

Chinese Grocery

Chinatown

Classical Chinese Garden

Another beautiful day here in Vancouver, BC. My main goal today was to get a Canadian checking account so I could pay for the new camera I had bought of eBay to take pictures for your guys. Well the bank I went to today was in Chinatown. Now I have never been to a "Chinatown" in any city for that matter, I always though it was just an area that tries to replicate China... Chinese food, stores, you know, things tourists would like. Well Chinatown in Vancouver really makes you feel like your in China, I could not even read a sign, everything is in Chinese, even some of the brochures the teller was showing me were in Chinese, he of course apologized and pulled out something I could read, I laughed. Did some shadowing with my mentor "Shep" at the gym today, always more to learn right? I have been following "Marks Daily Apple" for quite some time now, for those of you who do not know he wrote the book "The Primal Blueprint," (similar to Robb Wolf's book "The Paleo Solution") great read, I recommend it to anyone looking to learn more about primal living. Anyways there was a short article he wrote a few days ago titled "Does A High-Fat Diet Cause Type 2 Diabetes". (it does not don't worry) If you have about 10 minutes or so which I hope you do take that time and read through it, what are your thoughts on the article? I will put a link for it below.

http://www.marksdailyapple.com/does-a-high-fat-diet-cause-type-2-diabetes/

Cheers,
WipFit

8.24.11

Scoring.

WOD #1

WOD #2

WOD #3

I think by now most of us who have been training Crossfit have either seen or heard about the "Hero WODS." Most of these WOD's are named after fallen soldiers in honor of them, never to forget what they stood for. There is a particular Hero I want to talk about today his name is Andy Nutts. "Nutts," the name of the WOD made in honor and memory of this man is if I must say, is an ass kicker. Andy was a member at Crossfit Vancouver, and every year, Crossfit Vancouver hosts the "Nutts Cup." This year I will be helping judge the event which starts 8.27.11, I believe we have around 20 teams of 3 competing. I am super excited there are 3 total events in the "Nutts Cup," I will show some pictures above explaining the WODS. Remember, when these hero WOD's end up on the board at your gym, imagine what these hero's had to go through on a daily basis, these are the day's you find out what your made of. Whether your starting to slow down or want to give up, remember...

Cheers,

-WipFit

8.23.11

I caught a thorn bush on one of the corners of the 400m ball run, woops.

A little late on the post, but better now than never right? Well today was my first day working with my mentor "Shep." Today I was taken through a basic introduction of Crossfit that all CFV employees give their clients during their first day in. This first day consisted of a 30 minute or so talk educating the new client (in this case me) on what Crossfit is and what they will be getting out of this type of training. The conversation included things like: energy pathways, elements of fitness, history of Crossfit, and of course the "black box" (inputs and outputs). We then preceded on to my workout which was similar to what is done for a first day client at Real Fitness, I will list it down at the bottom of the page. These first day workouts are a great way to see what the person can do physically, it usually highlights weaknesses, strengths, mobility issues, injuries, and it gives the coaches a chance to see how they move in general (are they all over the place or very smooth and in control?). Another importance of these first day workouts is being able to use them as a baseline. Wouldn't you want to be able to know if your getting better using something that is measurable and repeatable? Anyways, the rest of my day was spent setting up everything for school, buying books = empty piggy bank.

Cheers,
WipFit

Warm-Up: (Dynamic Movements)
400m 20# ball run (1:15)

Tech:
Max Push-Ups (Unbroken rest in plank no butt in the air) (60)
Max Pull-Ups (Once you drop your done) (27)
Max Ring Dips (Only able to rest at full lock-out position) (18)
Max Sit-Ups (1 min, shoulders must pass hips, feet anchored, no ab-mat) (40)

Workout:
Tabata Squats (8 mins) (17)

Does It Rain All Day?

Before.

During.

After.

     My first rainy day in good old Vancouver. If you have ever lived/been in Florida on a day were it is raining you know most times it hits hard, rain just pouring, lightening and thunder, the whole 9 yards. Well in Vancouver when it rains it is more of a heavy sprinkle, just enough to get you all wet, shoes included, but not so we were you can't recover (dry clothes). Today was the first day I could not see the mountains while looking out from my apartment balcony. Tomorrow is supposed to clear up and the sun should be out, I am excited! By the way, I am going to try and bid on this camera I was looking at on eBay tomorrow, hopefully I will win so I can continue documenting my journey. 

Cheers,
Alec     

Pictures Speak Louder Than Words

Lots of import/export stuff going on downtown.

I always found the size of cruise ships amusing.

Quite a change from Florida.

Just a few buildings downtown by the river.

Found a few cruise ships, I believe they travel to Alaska.

I am getting addicted to taking pictures.

More pics for my dad.

and more...

and more...

First time I have ever seen a floating Chevron station.

and more...

Cool feature on my new camera were I take 3 pictures and it links them together to make a large image.

How long would it take to fix up an entire cruise ship?

"Free Willy?" A bunch of cubes stacked up.

A little sea plane sightseeing airport.

Downtown Art

These are for my dad, he loves sea planes.

This was a cool building I saw with sentences along every level of the building.

"DECADENT"

     I just bought a new camera today it's a Fujifilm FinePix S2950, I took these pictures with it. Let me know how they look. I might return it tomorrow and purchase a Olympus camera instead from eBay. Same price just better quality and pictures. I figured pictures would tell the story of my day a lot better than me trying to express it through a paragraph of words. If I do end up returning this camera it will be a few days before my other camera will come in the mail, so we will get into some nutrition stuff or something along the lines of that. By the way all the pictures can be clicked on to enlarge them if you want a better view. Enjoy.

Cheers,
WipFit

Just like Disney World

I ended up walking through a park with designated fitness trails with tasks to do every 300m or so , pullups, bar walks, hip extentions.

Well this will be my second time writting this because I accidentally deleted the first one... Anyways what a perfect day it was outside, clear blue skies as far as the eye could see. I wanted to go check out this mall a ways south of were I am living, I did not look to far on the map... I pause because little did I know that I would be walking for 4.5 hours before I reached it. Getting lost did not help either, I ended up picking up another map from some gas station. I believe I was walking through Chinatown today, while on my way to the mall I passed markets and stores were I only saw chinese letters on them, not a lick of english. It was neat to see all the different types of foods they were selling. I had no clue what any of them were but it was cool non the less. Since I have been here I have noticed this mode of transportation called the "skytrain." Now picture yourself getting to ride on Disney World's monterails to all your locations, yeah I know, awesome. After several failed attempts, I finally succumbed to asking someone for help on how to ride the skytrain. What took me 4.5 hours to walk took me 10 mins on skytrain. My lesson for today was public transportation is faster than walking ha.

-WipFit

A Lesson Learned

My handy, dandy, credit card sized, mini map. Aka ass saver.

12$ thats shopping on a budget, backpack is a must in Vancouver!

I went with the Anti-Superman lock, if its good enough to keep him from stealing...

Can anyone translate that jar?

My first full day in Vancouver started off with a brief study session of my little bike map my roomate gave me. This little credit card sized fold up map is my new best friend ha. After exploring my new surroundings for about 2 hours I headed over to Mountain Equipment Co-op (like a super Dicks) I bought my new 12$ backpack. Now I know your thinking the same thing as me, "damn 12$, thats a steal." I concur! I then headed to the 1 of the 999 other bike shops here and picked up a lock so my ride wouldn't be stolen, you know how that goes in the cities. Oh while I am thinking about this, here is a lesson for all you who have never been to Canada. Do not, I repeat, do not step on all the shiny maple leaves that may lie on your path, the bottom of my shoes look like freaken maples trees now. I ended up walking around 12 miles today, I refuse to take the buses, I can't wait until I can pick up my new mountain bike. After my walking half marathon I came home collapsed and woke up just in time to join my roomate at the gym for the 5:00 class. I am going to try and put a grocery list together tomorrow so I don't have to walk to the market to buy every meal as it comes, any ideas?

WOD:

50-40-30-20-10
Wall Balls 20/14 (here in the gym everyone uses the 10ft mark)
Box Jumps 24/18"
KB Swings #55/35

Took me 22:30rx still have no lungs ha.

Cheers,
WipFit

My Arrival to Vancouver

After packing all my luggage I ended up with 4 bags 2 of which weighing in at over 60lbs.

Who says you can't make airport food work.

When we flew through Washington we passed Mt. Baker standing tall at 10,781ft.

     Overall it was a long day especially when I had to drag those heavy ass suitcases up to a third story apartment, what fun that was. I went for a walk once I was all settled into my new place. I must of walked like 7 miles, not used to that so my little sissy feet hurt ha. I picked up an oscillating tower fan at Home Depot on the walk home and ended up having to carry that another mile up a hill to my apartment. The area I live in is pretty sweet, to my east is an area with just a strip of stores, little Asian markets, bars, restaurants, all kinds of stuff really. Crossfit Vancouver, the gym I am interning at is just 2 blocks south of were I am staying. Then if I look north outside of our apartment window you can see the mountains over the buildings which is pretty sweet. Well time to get another day started, I will try to keep up with this blog in hopes of getting something up everyday. Please feel free to interact and comment on the blog, your life, questions, anything, I really hope to stay connected with you all at the gym and want our members to be active maybe you will learn a thing or two from someone else here. 

Cheers,

WipFit

Who Am I?

      I figured I would start this blog off with a little introduction of "Who Am I?" My name is Alec Wipperman, I am a current Human Performance Student at Florida Gulf Coast University. Along with being a full-time student I coach Crossfit at Real Fitness, in Naples Florida. I have been coaching Crossfit for about a year and a half now, and I must say it was love at first WOD. Anyways let’s get to the point of this blog. I am going to be heading to Vancouver, BC, to intern at a Crossfit gym called Crossfit Vancouver. Of course my Crossfit family and friends have been asking me to keep them up to date with what is happening in what will be my new home for the next six months, so I figured what better way to do so than keep a blog. This blog will not just speak about my daily experiences in Vancouver but I hope to touch on all types of things whether it be new research I am doing for one of my classes on compression garments or something relating more so to the biomechanics of a proper squat. I hope that my followers will interact with me on this blog during my journey in Vancouver and hopefully wherever the road leads me after that.

-WipFit