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5000 M row for time
Thanks for making 2008 a memorable one and assisting us in making our dream possible of raising our girls in a smaller, friendlier family oriented community where we can have a greater impact on our community as a whole.
If you've yet to come in or experience working out at CrossFit Glenmore, email or call (250-448-8772) to set-up your free introduction or with any questions.
Hope you enjoyed your Christmas break with family and friends along with plenty of turkey and your drink of choice.
Today's WOD is Wendy:
21, 18, 15, 12, 9, 6, 3 (6 sets)
pull-ups
front squats (95 lbs/65 lbs)
push press (95 lbs/65 lbs)
ab-mat sit-ups
Weight is 95 lbs for men, 65 lbs for women or scaled to ability.
Getting ready for Christmas and can't wait to celebrate with family over a great turkey dinner and drinks. Here's a great workout so you can eat all you want guilt free.
"Christmas Turkey Slaughter"
44 jumping squats
22 kettle bell swings (24kg for men / 16kg for women)
44 O/H lunges (25lb dumbbells for men / 15lb dumbbells for women)
22 thrusters (40lb dumbbells for men / 25lb dumbbells for women )
44 ab mat sit-ups
44 calorie row
and back up the list finishing with jumping squats.
Use above suggested weights for men and women or scale to ability.
5 rounds for time of:
7 Ring rows
14 Back extensions
14 GHD sit-ups
21 squats
Ring rows and GHD (Glute Ham Developer) sit-up as demo'd by Kris and Nicole from CrossFit HQ (www.crossfit.com).
Ring rows area a great progression to pull-ups and start with your arms fully extended and body straight as a plank, then pull your chest up to the rings and repeat.
GHD sit-ups provide a great stretch and increased range of motion to your abdominals but your hip flexors are doing most of the work. Slowly lower yourself down with legs bent until you can touch the ground with one hand, then straighten your legs by driving your heels to explode up and touch the top of the machine with same hand. Repeat at above pacing and alternate from left to right arm.
This is a gift that will not cost you anything but your time and you'll actually gain the experience of visiting with the happiest, kindest people in town at the Kelowna office of the Canadian Blood Services (103-1865 Dilworth Dr), in addition to the opportunity to save the lives of up to 3 people.
Their daily blood quota is 89 donations, and just to have a chance to make quota they need to book 140 people since 16% of booked donors (23 people) cancel and 20% (28 people) don't even show up. BC is one of the lowest per capita donor provinces in Canada.
Call 1 888 2 DONATE today to book your donation.
The following dates Dec 23 (12-6:45) and Dec 24 and 27 (9:30-4:15) are wide open so call today.
Today's WOD
3 rounds for time of:
21 double unders
11 squat clean thrusters
21 Russian twists
11 push-ups
Replace 3 skips per double under if you can't do double unders, 30lb dumbbells for squat clean thrusters and 8lb ball for Russian twists or scaled to ability.
I have been stat tracking and determined that the demographic for CrossFit Glenmore members is as follows; ranging in age of 19-61, average age is 41 yrs old and median age is 36.
However, the most important stat when doing CrossFit isn't your age, how much weight you use or how fast you can do it but how hard you're trying. And I love to see people working hard and feeling great about themselves after the workout both physically and emotionally.
Whenever someone can't do the prescribed workout weight, we scale it to the best of their ability so they can do the workout in a competitive time working close to their capacity while always maintaining correct technique.
Today's WOD is Hockey Night in Canada:
10 rounds for time of:
30 seconds of Wall Ball shots
30 seconds of D-Ball slams
2:00 rest
(Dynamax ball and D-Ball weights are 20lb for men/12lb for women or scaled to ability)
Today's Workout Of the Day has lunges, deadlifts and kettle bell swings.
Proper technique is crucial to this workout, as every other one, not only to maintain good health but also to improve your performance.
While this workout is timed, proper form supersedes intensity but does not replace it. If you maintain proper form the exercises are completed at their most efficient which allows you to improve your time and performance.
3 rounds for time of:
50 lunges
21 body weight deadlifts
30 kettle bell swings
(weight is scaled to ability)
for time complete
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats
(number of reps is scaled to ability)
Big congratulations to Dianne, Leanne, George and Dave who just completed the Fundamental sessions and start their first class today.
Crucial to strength and muscular development, do the following reps within 40 minutes;
Back squats 12, 10, 8, 5
Front squats 10, 8, 5, 5
Dead lifts 10, 8, 5, 5
100 Standing Shoulder Press - (95lbs for Men/45lbs for women) for time.
+ 20 AbMat Sit Ups every time you rack the bar.
No hip drive, keep your knees slightly bent and stay flat footed. Lock your elbows out at the top of each rep while finishing above your ears. Not more than 3 sec rest at the top or bottom.
Have fun and compare your results with our community of CrossFitters at CrossFit Vancouver here: http://www.crossfit.ca/index.php/LeaderBoard/image_pop/1910/.
"The Bear"
Every minute on the minute for 20 minutes:
5 deadlifts
5 hang squat cleans
5 thrusters
Weight is 40lb dumbbells/95lb bar for men, 20lb dumbbells/55lb bar for women or scaled to ability.
Also known to cause ER Doctors to have panic attacks and anger wives enough to run out and do a 5k run instead of this WOD.
