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  • wazsupsurf
    WAZSUP SUP & Fitness
    @wazsupsurf

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2nd Annual @crossfitbc Triathlon is only about a week away! Have you signed up? On June 23rd grab a partner and put your fitness to the test. Challenge yourself outside the box and off the water. For more info and to sign up visit the link in our bio. .
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#partnerworkout #standuppaddle #suprace #totalfitness #crossfit #supfit #paddlefit #runfit #triathlon  #sup  #wod #run  #vancouver #westvancouver #amblesidebeach  #notaonetrickpony #gobecauseyoucan
Fun day at Buntzen Lake taking out 41 kids from @brocktonschool paddleboarding. #standuppaddling #paddleboarding #buntzenlake #kidssupcamp
SUP WOD 10062018 // Paddle Overhead Squats and Paddle // Post your time in the comments. All movements to be performed on your SUP on the water. :
27 Paddle Overhead Squats. 
800 Meter Paddle
21 Paddle Overhead Squats
800 Meter Paddle
15 Paddle Overhead Squats
800 Meter Paddle
9 Paddle Overhead Squats
800 Meter Paddle
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Paddle Overhead Squat Movement standards: For the paddle overhead squat, the paddle must be kept overhead with the arms locked. At the bottom of the squat, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the paddle in control and over the heels. For more overhead squat technique visit: https://www.theboxmag.com/crossfit-training/overhead-squat-9630
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πŸ“· @bigchoprace 
#supwod #supfit #wod #crossfit #gpp #standuppaddle #paddleboarding #paddlefit #squats #overheadsquat #outdoorfitness #sprint #fortime
SUP WOD 10062018 // Paddle Overhead Squats and Paddle // Post your time in the comments. All movements to be performed on your SUP on the water. : 27 Paddle Overhead Squats. 800 Meter Paddle 21 Paddle Overhead Squats 800 Meter Paddle 15 Paddle Overhead Squats 800 Meter Paddle 9 Paddle Overhead Squats 800 Meter Paddle . Paddle Overhead Squat Movement standards: For the paddle overhead squat, the paddle must be kept overhead with the arms locked. At the bottom of the squat, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the paddle in control and over the heels. For more overhead squat technique visit: https://www.theboxmag.com/crossfit-training/overhead-squat-9630 . . . . πŸ“· @bigchoprace #supwod  #supfit  #wod  #crossfit  #gpp  #standuppaddle  #paddleboarding  #paddlefit  #squats  #overheadsquat  #outdoorfitness  #sprint  #fortime 
#Repost @fanaticsup ・・・
@airtoncozzolino playing with the #stubbyfoil and #foilflows1 πŸ‘ πŸŽ₯ @manugrafenauer #addictedtoride #fanaticsup #supfoiling
#Repost @thebrownblurr ・・・
CONCEPTUALIZED SPEED ///
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2018 #InfinityWhiplash 14’ x 22” I’m so proud of the new design and holy hell it’s honestly so FAST. The fastest race hulls I’ve designed. So much going on from every curve and angle. Some of the most fun I have is designing these boards. If you only knew how long and (difficult) and everything that goes into mapping these things out and what it takes to get from concept to a finished design... All I can say is that it feels good πŸ™πŸ»
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#infinitySUP #makecoolshit #selfhighfive
#Repost  @thebrownblurr ・・・ CONCEPTUALIZED SPEED /// - 2018 #InfinityWhiplash  14’ x 22” I’m so proud of the new design and holy hell it’s honestly so FAST. The fastest race hulls I’ve designed. So much going on from every curve and angle. Some of the most fun I have is designing these boards. If you only knew how long and (difficult) and everything that goes into mapping these things out and what it takes to get from concept to a finished design... All I can say is that it feels good πŸ™πŸ» β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” #infinitySUP  #makecoolshit  #selfhighfive 
SUPWOD 22012018 // Over Board! 
With your SUP on Land (beach, grass, dock etc... close to the water) start with 20 Board facing, over your board burpees. (See standards below). Once you have completed your 20 reps grab your board and paddle, and sprint 250 Meters out and 250 Meters back to Land. Dismount and place board back on Land and perform 4 more rounds for a total of 5 rounds. Post the time it took to complete this WOD in the comments. .
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Standards for Board facing Burpees: Start with the burpee. Each burpee must be performed perpendicular to and facing your board. Your head cannot be over your board. The chest and thighs touch the ground at the bottom. You must jump over the board from both feet and land on both feet. You may take a small step forward before jumping over, but jumping one foot at a time is not allowed. The next rep will then begin on the opposite side facing the board.
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This is a full body endurance conditioning and fat burning workout. Depending on your fitness, fatigue may hit at different points in the workout. This will test your coordination and balance. Advance athletes should perform the burpees unbroken and keep a relatively fast paced paddle throughout the rounds. To scale the workout perform the burpees in sets and adjust your paddling pace accordingly.
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. πŸ„β€β™€οΈ @supyogakristy | πŸ—Ί Howe Sound | πŸ“· @supvancouver 
#supwod #outdoorfitness #outdoorwod #wod #standuppaddle #paddleboarding #supfitness #supfit #paddlefit #howesound  #outdoortraining #burpees #5rounds #fortime #paddlefit #endurancetraining #conditioning
SUPWOD 22012018 // Over Board! With your SUP on Land (beach, grass, dock etc... close to the water) start with 20 Board facing, over your board burpees. (See standards below). Once you have completed your 20 reps grab your board and paddle, and sprint 250 Meters out and 250 Meters back to Land. Dismount and place board back on Land and perform 4 more rounds for a total of 5 rounds. Post the time it took to complete this WOD in the comments. . . Standards for Board facing Burpees: Start with the burpee. Each burpee must be performed perpendicular to and facing your board. Your head cannot be over your board. The chest and thighs touch the ground at the bottom. You must jump over the board from both feet and land on both feet. You may take a small step forward before jumping over, but jumping one foot at a time is not allowed. The next rep will then begin on the opposite side facing the board. . . This is a full body endurance conditioning and fat burning workout. Depending on your fitness, fatigue may hit at different points in the workout. This will test your coordination and balance. Advance athletes should perform the burpees unbroken and keep a relatively fast paced paddle throughout the rounds. To scale the workout perform the burpees in sets and adjust your paddling pace accordingly. . . . . πŸ„β€β™€οΈ @supyogakristy | πŸ—Ί Howe Sound | πŸ“· @supvancouver #supwod  #outdoorfitness  #outdoorwod  #wod  #standuppaddle  #paddleboarding  #supfitness  #supfit  #paddlefit  #howesound  #outdoortraining  #burpees  #5rounds  #fortime  #paddlefit  #endurancetraining  #conditioning 
Prototype Fanatic Strike with drop deck. #standuppaddle #fanaticsup
It’s Friyay! Here’s to water under the eyelids and up the nose while chasing sunsets.
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#paddleboarding #standuppaddle #saltlife #vitaminsea #fanaticsup #infinitysup #supski #watersports #nanaimotovancouver #salishseacrossing #straitofgeorgia #vaikobi #virusintl #openwater
SUP WOD 15012018 // Burn Baby Burn:
The aim of this workout is to intentionally introduce a greater level of lactic buildup. Lactic buildup can cause fatigue and pain that can really slow you down. This workout should help in raising your lactic threshold and delay pain so you can paddle faster for longer increasing your tolerance. A lactic threshold workout should only be performed no more than once per week. This WOD is best performed on flat water with little to no wind. .
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Buy in: Start with an easy 1000 Meter Paddle. Then… 
12 Minute EMOM (Every Minute on the Minute). .
[ODD] Minute: Paddle at max effort for one minute. [EVEN] Minute: Standing as still as possible hold your paddle over your head, hands shoulder width apart with arms fully extended straight up for one minute. Let that Lactic acid build up in your arms! .
Cash out: 1000 Meter Paddle for Time. Post time to Comments. .
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Advance athletes should perform this work out as prescribed. For a scaled down version rest each Odd minute instead of holding your paddle over head.
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πŸ„β€β™€οΈ @laurisseelodie | πŸ—Ί Deep Cove | πŸ“· @harrysaini 
#supwod #crosstraining #saltlife #wod #standuppaddle #paddleboarding #outdoortraining
SUP WOD 15012018 // Burn Baby Burn: The aim of this workout is to intentionally introduce a greater level of lactic buildup. Lactic buildup can cause fatigue and pain that can really slow you down. This workout should help in raising your lactic threshold and delay pain so you can paddle faster for longer increasing your tolerance. A lactic threshold workout should only be performed no more than once per week. This WOD is best performed on flat water with little to no wind. . . . Buy in: Start with an easy 1000 Meter Paddle. Then… 12 Minute EMOM (Every Minute on the Minute). . [ODD] Minute: Paddle at max effort for one minute. [EVEN] Minute: Standing as still as possible hold your paddle over your head, hands shoulder width apart with arms fully extended straight up for one minute. Let that Lactic acid build up in your arms! . Cash out: 1000 Meter Paddle for Time. Post time to Comments. . . Advance athletes should perform this work out as prescribed. For a scaled down version rest each Odd minute instead of holding your paddle over head. . . . πŸ„β€β™€οΈ @laurisseelodie | πŸ—Ί Deep Cove | πŸ“· @harrysaini #supwod  #crosstraining  #saltlife  #wod  #standuppaddle  #paddleboarding  #outdoortraining 
Local SUP athlete @shauna_mags giving SUP WOD 08012018 a go in the Burrard inlet. 15012018 Drops tonight! . [Repost]
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Woot woot- mama got a spontaneous babysitter so I got a daytime paddle in! Sunshine felt soooo good! Tried out this WOD c/o @wazsupsurf 
6.6km took me 59:58 w/8 plank. Woah- I'll be feeling that core tomorrow.
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😜#supmomathletes #gobecauseyoucan #viewfromplank @ Spanish Banks
Local SUP athlete @shauna_mags giving SUP WOD 08012018 a go in the Burrard inlet. 15012018 Drops tonight! . [Repost] . . Woot woot- mama got a spontaneous babysitter so I got a daytime paddle in! Sunshine felt soooo good! Tried out this WOD c/o @wazsupsurf 6.6km took me 59:58 w/8 plank. Woah- I'll be feeling that core tomorrow. . 😜#supmomathletes  #gobecauseyoucan  #viewfromplank  @ Spanish Banks
Beautiful backdrop during one of the Tuesday night races in Deep Cove.
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#sup #suprace #standuppaddle #paddleboarding #saltlife #deepcove #buoy
SUP WOD 08012018
Five (5) Rounds for Time.
Paddle 800 Meters / 0.5 Miles than hold a plank on your board for exactly 1 minute. (standard or forearm plank).
> Complete 5 rounds.
> Post total time in comments. .
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The intent of this workout is to hit a fast pace paddle for the first 4 rounds and an all-out effort for the 5th and final round. This workout will require you to push through fatigue as the 1 minute plank is not intended for rest.
Intermediate paddlers should attempt this workout as written. Try to keep a consistent pace. If you are unable to maintain that pace after the first 3 rounds, consider scaling this workout by reducing the distance to 500 Meters and/or reducing plank position to 40 seconds.
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πŸ“· @bigchoprace | πŸ„ @lost_at_seaz | πŸ—Ί Vancouver
#supwod #crossfit #supfit #workout #playoutside #vancouver #paddleboarding #standuppaddle #paddlefit #fitness #trainingseason #trainingday #trainingsession #starboardsup #kialoapaddles #plank #plankchallenge #endurancetraining
SUP WOD 08012018 Five (5) Rounds for Time. Paddle 800 Meters / 0.5 Miles than hold a plank on your board for exactly 1 minute. (standard or forearm plank). > Complete 5 rounds. > Post total time in comments. . . The intent of this workout is to hit a fast pace paddle for the first 4 rounds and an all-out effort for the 5th and final round. This workout will require you to push through fatigue as the 1 minute plank is not intended for rest. Intermediate paddlers should attempt this workout as written. Try to keep a consistent pace. If you are unable to maintain that pace after the first 3 rounds, consider scaling this workout by reducing the distance to 500 Meters and/or reducing plank position to 40 seconds. . . πŸ“· @bigchoprace | πŸ„ @lost_at_seaz | πŸ—Ί Vancouver #supwod  #crossfit  #supfit  #workout  #playoutside  #vancouver  #paddleboarding  #standuppaddle  #paddlefit  #fitness  #trainingseason  #trainingday  #trainingsession  #starboardsup  #kialoapaddles  #plank  #plankchallenge  #endurancetraining 
Shredding Whitewater! ・・・
#Repost @purelifesup
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Got on the river today for a chilly first paddle of 2018! Glad to have @gagebergez back on Canadian soil and pushing me to get out! #purelifeinflatables #riverrat #cantfeelmyfingertips #riversup #paddleboarding #standuppaddle
Friend of the sea Scott digging deep on his prone board last spring at the @bigchoprace. β€’
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- πŸ„πŸ½ @mscottburton - πŸ“· @harrysaini - πŸ—Ί Vancouver, BC
#suprace #pronezone #barkboards #proneboard #paddleboarding #vancouver #burrardinlet #englishbay #englishbaybeach #saltlife #digdeep
Happy New Year! On Sunday’s we will put out a SUP Work Out to do that week for those that love getting a sweat on outside on their paddle board. Here is the first one to get the series started. -
SUP WOD 01012018
30 Minute Paddle at 60% intensity. 
At the 9 Minute mark do 21 Push-ups + 21 Squats
At the 15 Minute mark do 15 Push-ups + 15 Squats
At the 21 Minute mark do 9 Push-ups + 9 Squats
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Complete remaining Paddle at 80% intensity.
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Perform push-ups and squats on your board as quickly as possible with proper form. Once completed continue paddling at 60% intensity until the next round. Once the final round (21) is complete paddle at 80% to 100% intensity for the remaining time. β€’
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πŸ“· @bigchoprace πŸ„β€β™€οΈ @ketevannats β€’
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#supwod #standuppaddle #paddleboarding #outdoors #sweatlife #saltlife #wod #supworkout #supfit #supfitness #paddlefit #pushups #squats #paddle #outdoorworkout
Happy New Year! On Sunday’s we will put out a SUP Work Out to do that week for those that love getting a sweat on outside on their paddle board. Here is the first one to get the series started. - SUP WOD 01012018 30 Minute Paddle at 60% intensity. At the 9 Minute mark do 21 Push-ups + 21 Squats At the 15 Minute mark do 15 Push-ups + 15 Squats At the 21 Minute mark do 9 Push-ups + 9 Squats : Complete remaining Paddle at 80% intensity. - Perform push-ups and squats on your board as quickly as possible with proper form. Once completed continue paddling at 60% intensity until the next round. Once the final round (21) is complete paddle at 80% to 100% intensity for the remaining time. β€’ β€’ β€’ πŸ“· @bigchoprace πŸ„β€β™€οΈ @ketevannats β€’ β€’ #supwod  #standuppaddle  #paddleboarding  #outdoors  #sweatlife  #saltlife  #wod  #supworkout  #supfit  #supfitness  #paddlefit  #pushups  #squats  #paddle  #outdoorworkout 
β€œOut of water I am nothing” - Duke Kahanamoku #surfquotes #tofino #supsurf #fanaticsup #kialoapaddles
Awesome flat conditions for SUP lessons with @supvancouver
Awesome flat conditions for SUP lessons with @supvancouver
@ketevannats doing some post @bigchoprace pivot turn drills. #standuppaddle #paddleboarding #suprace #pivotturn #vancouver