CrossFit Glenmore

Today's WOD

After 10 minutes of warm-up dynamic stretches and squats try completing Max pull-ups for 3 sets within 10 minutes. 

Then the headliner and Workout Of the Day is:

"Sasquatch"
21, 18, 15, 12, 9, 6, 3 for time of
Sumo Deadlift High Pulls (50 lbs for women / 75 lbs for men)
Push Press (50 lbs for women / 75 lbs for men)

Monday's Workout of the Day

After completing 4x 10 Turkish get-ups as a warm up the WOD is

"Dirty Half Dozen" taken from TBear of CrossFit Vancouver:
6 rounds for time
> 12 Dumbbell Thrusters (ladies 20lb dbs/men 30lb dbs)
> 6 L Pull-ups
> 24 Overhead Hammer Lunges (12 each arm) (ladies 15lb db/men 30lb db)

And the WOD is Chuck Norris

One of my favourite WODs (aka Santa Cruz 500)

for time (scaled to ability):
50 box jumps
50 jumping pull-ups
50 kettle bell swings (1 pod)
50 walking lunges
50 knees to elbows
50 push press (45lb)
50 back extensions
50 wall ball shots (20lb)
50 burpees
50 double unders

Newest members of CrossFit Glenmore

A Big Welcome to our newest CrossFit Glenmore members; Dianne, Leanne, George and Dave. 

Who on their First day of the Fundamental Sessions did "1/2 Helen", 3 rounds for time of:
200 M Run or Row
12 Kettle Bell Swings
6 Box Jump Pull-Ups. 

Our existing members attending classes did 5 rounds for time of:
10 single arm squat cleans (35 lbs)
10 single arm swings (35 lbs)
10 Burpees

Preceeded by some Clean skill tranfer/strength exercises, 5 rounds of:
3 front squats + 3 jerks

Remembrance Day 2008

Today's WOD is in Remembrance of all the soldiers who served (and still do today) our country in time of War and specifically my great Uncle Jimmy (James Languedoc Jones, 1919-2004) and Uncle Murray (Murray McCallum, 1923-2001) who lost his leg in World War II.   

And another famous veteran Ernest Alvia "Smokey" Smith" who was Canada's last surviving recipient of the Victoria Cross before he died on Aug 3, 2005 at the age of 91.

Click on the following link for an account of his valour (www.talkingproud.us/International081005.html) and here's an excerpt of Smokey's exploits in his own words:

"I was no gawdamn hero. I was just an ordinary soldier doing my job. I didn't want to die that night. Did I feel fear? Only a f--king idiot wouldn't feel fear. Hell, I'm no better than any other soldier who fought. I'm proud of the VC, but, geezus krise, it's not like I was out to get it. I did what I did and apparently you get the VC for that."

And the Workout of the Day (WOD):
Christine
3 rounds for time of
500m row
12 body weight deadlifts
21 box jumps

“Movember” is the month long drive to raise funds around the world for research into the prevention, treatment and cure of Prostate Cancer by engaging Canadians through awareness, education, and advocacy. Participants grow a “Mo” (mustache, the weirder the better) and collect “tax free” donations for the cause.

 

Prostate cancer is the number one cancer threat to Canadian men. It will afflict 1 in 7 men in their lifetimes - approximately 24,700 men this year alone. 

 

CrossFit BC (Yaletown, West and North Vancouver) co-owner Troy Straith lost his Dad (George pictured below) to the disease a few years ago.

 

To support Prostate Cancer research, prevention, treatment and cure please click here.

 

Today’s WOD is a special one dedicated to George called “Rubber Legs” complete the following for time:

200m Run

50 Squats

250m Row

30 Walking Lunges

200m Run

25 Jumping Squats

250m Row

30 Walking Lunges

200m Run

50 Squats

250m Row

 

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