CrossFit Glenmore

Who can benefit from CrossFit?

The CrossFit protocol is based on

1. Functional Movements,

2. Constantly Varied workouts,

3. High Intensity

 

CrossFit Glenmore is a community based Gym with an emphasis on coaching where classes are taught in a supportive and dynamic atmosphere. Your biggest challenge is showing up.

 

1.Demographic: Men and Women 18-50 bored or intimidated of standard gyms

Benefits: With a minimum of three 1-hour sessions a week, I will guarantee that you will be in the best shape of your life with unprecedented results in performance in all other activities in your life, including increased standard measures of health such as Lower Blood Pressure, Lower Body Fat, Higher Bone Density, Increased Muscle Mass, Increased Flexibility, and Lower Resting Heart Rate. 

 

2.Demographic: Men and Women 50+:

Benefits: exercise in a challenging, supportive and dynamic atmosphere which will keep you healthy and out of a nursing home well into your golden years.

 

3.Demographic: New mothers

Benefits: get your pre-pregnancy body back and then some while spending some “me time”. Daycare available on appointment.

 

4.Demographic: Competitive Athletes who’ve plateau’d or grown bored of the same old exercise routines

Benefits: CrossFit protocol will push you past your current performances by improving your recovery times and performance at higher intensity levels for shorter durations.

 

Common side effects include Deeper Sleeps, Increased Sex Drive and a Renewed Sense of Vitality.   

Today's WOD: 
"Matt's Lucky 13's"
5 rounds for time of:
13 pull-ups
250M row
13 push-ups

Preceded by some strength work: 
Shoulder Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerks 5,5,5,5,5

CrossFit in the News @ www.Health.MSN.com:

CrossFit: The Fast, Furious Workout Craze (click here)

Good write up which points out the importance of a Certified CrossFit Trainer (i.e. me), Technique (my highest priority) and Scalability (does for good business).  My main focus is to ensure that everyone exercising at our gym completes the full range of movement with proper technique for all exercises regardless of load or intensity.  BTW proper warm-up before and Stretching after is just as important as the workout itself.   

If you liked this article have a look at First Person: A CrossFit Skeptic Becomes a Convert by Dick Larimer, Lead Producer, MSN Health & Fitness. 

Call me for your free Introduction 250-448-8772.   

Today's WOD is a good Metabolic Conditioning hit:

Complete 10 reps of each exercise, then 9 of each and so on 8,7,6,5,4,3,2 down to 1 rep for time. 
Front Squat
V-Sits
Sumo Deadlift High Pull
Push Ups
Weight for Front Squats and SDHP is Men 95lb/Women 65lb or scaled to ability. 

Preceded by a 5-6 minute warm-up of 2x
25 D-Ball slams [Men 20lb/Women 12lb or scaled to ability]
10 Turkish Get-Ups [Men 30lb DB/Women 20lb DB or scaled to ability]

Training-Life Balance for Endurance Athletes

How many hours do you train a week? Now, how many hours does your spouse/family wish you trained? How many push ups/pull ups/squats/etc can you do? Have you or are you suffering from chronic use injuries (plantar fasciitis, IT Syndrome, runner’s knee, etc)?

CrossFit 3-6 times per week, supplemented with 2 workouts per sport (interval or tempo) per week, for a maximum of 6-8 hours of high intensity training provides you the time to recover and spend with your family and friends for a more balanced life.
 

Anaerobic Training (with the benefits of Decreased body fat, Increased Cardiovascular function, muscle mass, strength, power, speed, and anaerobic capacity) with an aerobic foundation is the ideal combination to allow athletes to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

 

Above references have been pulled form the CrossFit Endurance site (www.crossfitendurance.com) and I encourage you to see this site for further details.

 

Today’s WOD:

Complete as many rounds as possible in 20 minutes of:

5x Thrusters,

7x Hang Power Cleans,

10x Sumo Deadlift High Pulls

Weight is 95lbs for M/65lbs for W or scaled to ability

 

What were you thankful for this past Thanksgiving?

Thankful for family, loved ones, friends, health, vitality, boundless energy, deep sound sleeps, ....

If you couldn't be thankful for the last four, it's time to take a hard look at your lifestyle and determine if you're getting the right balance of exercise, proper diet and stress reducing activities. 

Through genetics and evolution our bodies have been sculpted to utilize food and oxygen as fuel to provide force and motive power to work and play.  The healthiest and happiest people I know are the ones that have found a successful work life balance.  Some of which are living on their own in their  70s and 80s and still tilling the soil in their gardens by hand, mowing their own lawns, etc...

Our sedentary lifestyles with cable TV, desktop computers, processed and packaged foods, have made our lives effortless, so much so that we believe we don't need exercise, hard work or a balanced diet to survive and live a fulfilling and active life.   

See the following Cancer Prevention Study interview aired on CBC's National for more evidence that taking care of ourselves is essential in living a long healthy life. 

Vigorous exercise, aka CrossFit, a minimum of three times a week will speed up your metabolism, provide increased vitality and boundless energy, assist in providing deeper sleeps,  relieve stress, and provide it's share of challenges and accomplishments, all in a supportive group atmosphere. 

Call today to book your free Introduction 250-448-8772. 

Today's WOD
Barbara (or Lil Barbara (3 rounds) for progression)
5 rounds for time of
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 min rest

Tabata This

The Tabata protocol is named after Dr. Izumi Tabata, a former researcher at Japan's National Institute of Fitness and Sports in Kanoya, Japan who studied the efficacy of the Speed Skating coach's interval training.  It's an interval routine which consists of 20 seconds of maximum output work followed by 10 seconds of rest repeated for a total of 8 times.   The lowest number of reps in any given 20 second set is your score. 

"Tabata This" consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest of the following exercises:
squats
pull-ups
sit-ups
push-ups
calorie row

All stations were set-up prior to starting to minimize transition time and each exercise total added for a total score. 

al

Our First CrossFit Kids class

Our first CrossFit Kids class was a big hit with a mix of 7 kids ranging in age of 3 to 11 years old. 

Look for future class posts in Events on the Right Hand Side of this page and call to sign up your daughter or son.

Today's Work Out of the Day is

"The Bear"
with 30lb dumbbells (or weight to scale) do 1 round every minute for 20 minutes of:
5 deadlifts
5 power cleans
5 thrusters

Broad, general, and inclusive.

"By design, CrossFit is broad, general, and inclusive.  Our specialty is not specializing.  Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. 

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.  We've used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts.  We scale load, intensity and provide progressions to exercises when required." 

This statement from www.crossfit.com/cf-info/what-crossfit.html, is evident in the variance of workouts you'll see from one day to the next: 

Tue Sep 30,08
Warm-Up: Dynamax ball jumps
Work-Out: "CrossFit total"; 1 rep Max shoulder press, backsquat and deadlift.  Total weight is your score.

Wed Oct 1,08
Warm-Up: 3x 50 skips and 2000m row for time
Work-Out: 400m lunges for time

Thu Oct 2,08
Warm-Up: 3x Dot Drill each for time
Work-Out: "Sasquatch"; 21,18,15,12,9,6,3 for time of Sumo Deadlift High Pull and Push press (75lbs for men/50lbs for women)

The statement also touches an important part of CrossFit which is commitment.  Once you commit, measurable results and a new way of living are just around the corner.  At CrossFit Glenmore, your biggest commitment is showing up.  Once you're in our facility, the exercises and program, motivation and intensity are provided by your coach and classmates. 

hope to hear from you soon to book your free intro session
allister