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Dave is a committed husband and father, currently at the end of his 6 week Paternity leave to bond with his lovely daughter Stella. He's also a guitar master and all-around king of the serenade according to his wife Kristy. Keep up the good work Dave!
Today's WOD "Studly":
5 rounds for time of:
21 overhead weighted lunges
21 burpees
Weight for the lunges is 45lb bumper plate for men / 25lb bumper plate for women or scaled to ability.
Today's workout focuses on strength, and serves as a send-off to the Ant, friend from CrossFit Vancouver with the best deadlift to body weight ratio (475lbs:165lbs) I have ever seen. All the best at Microsoft in Seattle!
And the workout "The Ant":
20 rep max squat (aka Widow Makers)
max deadlift
Add up your weights for a total score.
The ultimate goal of the Widow Makers is to
increase whole body strength (not just the legs) and generate a naturally occurring
anabolic response. This routine has been
common practise since the 50s (aka Breathing Squats), long before supplements
and steroids where readily available.
Provided you’re not afraid of a little hard
work here’s how it works:
1. Start with 60-65% of your 1 Rep Max, and do a gruelling set of 20 reps
2. Add between five and ten lbs every time you do this workout.
A few things to keep in mind:
Stay tight - poor form will surely degrade at high reps. Take 2-3 breaths between reps since you'll
need the oxygen and it’s not a sprint. Keep
the mid-line stable while trying to support the weight and fill your lungs with
air. Keep focus throughout the entire
set, convince yourself you will not quit, and keep spotters close.
For the max deadlift do the following sets increasing the weight for each one; 7,
5, 3, 2, 1, 1, 1.
Today's class starts out with Team Ball throws as a warm-up.
Using 4lb and 8lb Dynamax Balls sit on floor with legs apart and feet 12' away from your partner.
Complete 3 rounds for time by simultaneously throwing to your partner:
10 side throws (catch and throw 4lb/8lb ball on same side and switch every round)
10 overhead throws (throw 4lb ball head high and 8lb at your partners feet by bouncing in front of him/her)
Today's WOD is "Phat Rowing Helen"
5 rounds for time:
400m row
21 kettle bell swings
12 pull-ups
Kettle Bell weight is 16kg for women / 24 kg for men with weight and number of rounds scaled to individual ability.
Big welcome to our newest member Rick Bekkering. AKA Bekk, is a loving and devoted husband and father of two boys (4 and 5) whose tired of seeing his waistline grow with his level of inactivity.
With a little help from his friend Mike in Vancouver he's decided to cut out the high carb processed food and drink (well not all the drink, we're not a convent) and make a commitment to fitness by joining us for 3 times a week in taking back control of his health and fitness.
Today's WOD is "The Centurion"
for time:
100 jumping squats
100 shoulder press
100 ab mat sit-ups
100 Sumo Deadlift High Pulls
rest 3 minutes between each round
Weight for the shoulder press and SDHP is Men 65lbs / Women 45lbs or scaled to ability.
I encourage all of our members to look at the posted Warm-Up and WOD on the whiteboard upon arrival and select Pre-Warm-Up drills (from the wall) that recruit these specific muscle groups in addition to any tight or sensitive areas they may have prior to the start of the class.
Once the class is started I then run them through a timed Warm-Up which usualy consists of 3-7 minutes medium intensity mini-workout of sorts intended to increase bllood flow, body temperature and mobility in addition to practicing CrossFit specific exercises to imrpove their skillset and proficiency.
Today's Workout Of the Day is Nancy:
5 rounds for time of:
400M run/row
15 overhead squats
Overhead squat weight is 95lbs for men /65 lbs for women or scaled to ability. Rowing may also be used as a suitable low impact replacement for the run.
Complete the hour long session with an appropriate cooldown period of static stretching while you complete your workout log book.
All of this provides greater performance with lower risk of injury or inflamation in addition to increased range of mobility and flexibility.
The back alley is still covered by 4 inches of ice but the sidewalk is clear so lets run.
Rounds in 20 minutes of
20 deadlifts
30 push ups
400 run
The deadlift weight is scaled to a weight that you have difficulty completing 20 reps without resting on the ground or re-gripping.
Day 1 (Monday/Tuesday) of warm-up week we discovered some new and also reviewed existing warm-up drills in the form of dynamic stretches mostly for the hips and lower body, then completed the WOD.
Day 2 (Wednesday/Thursday) consisted of learning more advanced dynamic stretches for the hips and lower body, then completed the WOD.
Day 3 (today) will be spent learning new warm-up drills to improve upper body mobility and rotation, including shoulder, scapulae and rotator cuff, and finaly combined upper body-hip mobility and rotation.
My goal is to educate our CrossFit Glenmore members on how to complete 5-10 minutes of varying dynamic stretches prior to the the start of each hour long session to provide a complete pre-warm-up with increased range of motion resulting in increased stability, better preformance and a lower risk of injury.
Today's WOD is "Last Run to the ski Chalet":
3 rounds for time of:
20 weighted back squats
30 jumping squats
Weight for the back squat is scaled to the maximum weight you can complete 20 reps without racking the bar.
Following every session static stretching is encouraged to allow your muscles to recover faster and remain supple, flexible and grow to be stronger over time.
I have officially dubbed this week as Warm-Up Week; since I will be
reviewing and introducing 4-6 new Warm-Up drills in classes every day.
The
goals of a good Warm-Up should be to:
>
Increase body temperature, blood flow and heart rate
>
Improve elasticity and contractibility of muscles
>
Improve coordination and range of motion
>
Reduce and prevent risk of pain and injuries
>
Improve shoulder, trunk, and hip intermuscular coordination
>
Improve your performance
Here's a picture of Nicole and James completing today's WOD who decided to
complete their first kipping pull-ups in today's Workout Of The Day.
Tabata This
20 sec of work followed by 10 sec of rest for 8 rounds of the following exercises:
Air squats
Pull-ups
Sit-ups
Push-ups
Row (for calories)
Your total score is the sum of the lowest round for each exercise.
Big welcome to Corinne, fresh from completing the 10 Fundamentals sessions and Jaimie, avid CrossFitter for the past 2 years, who started their first class on Friday.
Corinne with a gymnastics background, was completing 10 kipping pull-ups in no time and is now discovering the merits of high intensity metcon (metabolic conditioning) workouts. Jaimie is a little rusty after a 4 month exchange student stint in France but has great form in most exercises.
Today's WOD (Workout of the
Day):
Starting with the following skills
development warm-up:
3 rounds for time of
25 double under skips
15 Glute Ham Developer sit-ups
15 back extensions
Rest and work on your kipping pull-up, then
“Lil Barb”
3 rounds for time:
20 pull-ups
30 pushups
40 sit-ups
50 squats
rest 3 minutes between each round
Big thank you to Allister for starting me on CrossFit, which is the best
physical training program I’ve ever experienced. I’ve been training with
him for 3 months now, and have enjoyed every minute of it. No two
sessions have ever been the same, so I don’t get bored. Each session has
stretched my boundaries, and I have noticed a definite increase in strength,
flexibility, coordination and agility. Best of all, CrossFit is
FUN! The sense of accomplishment at the end of each class is
phenomenal. I especially enjoy the ‘high five’ and the hugs at the end of
a challenging class.
I was quite nervous staring CrossFit, since I’ve never done anything
more than Jazzercise classes, distance walking programs or my favourite pastime –
golf. I was thinking the atmosphere at the Garaj Mahal might be
intimidating. To the absolute contrary, everyone who is involved in
CrossFit is encouraging, fun, and absolutely wonderful!
I highly recommend CrossFit and Allister Jones
Thanks, Allister. I look forward to spending a lot of years
training with you.
I wanted to let you know how much I appreciate the CrossFit
experience. I have had more fun and have seen better results in a shorter
period of time with Allister and CrossFit than any other “Gym” I have ever
attended, and I have been to lots of them.
As an avid cyclist, I was looking for an activity to give me a total
body workout with variety and something to keep my interest. After almost
three months I have not done the same work out twice at CrossFit
Glenmore. I look forward to every workout. The workouts are fun and
challenging and the results from an hour session are outstanding. The
other people I have met at the Garaj Mahal are super and everyone is
encouraging and supportive. So much different from the typical “Gym”
experience.
I don’t know of any other place where you can go and have every workout
pre-planned and have a personal trainer with you for every session. This
is a fantastic concept. I have worked with personal trainers in the past
and they give you a program and tell you to let them know if there are any
questions. You are at every session, have the workout pre-planned,
tailored for my level of fitness and are always working with me on my technique
and making sure I am challenged and progressing. I love it.
I can’t thank you enough for the experience and look forward to many
years of working out with you at CrossFit.
Jim Heisler (almost 60)
Today's WOD is Jacob's Ladder:
5 deadlifts
5 cleans
5 front squats
5 push press
start with 10lb or 20lb dumbbells and increase 5lbs every
round until you can't complete the exercise with the graduated weight.
Rounds in 20 minutes of:
7 pull-ups
8 Sumo Deadlift High Pulls (24kg kettle bells)
10 jumping squats
15 Kettle Bell swings (16kg kettle bells)
Weights are 24kg kettle bells for SDHP and 16kg kettle bells for KB
swings or scaled to ability, and pull-up progressions are box assisted
or using elastic bands.
What's your New Year resolution? Loose weight, exercise more, reduce stress in your life, attain a healthier work / life balance, etc ...
Turn your New Year resolution into a meaningful lifestyle commitment by joining a CrossFit affiliated gym and work out with like minded people of all ages who are committed to living a dynamic, challenging and healthy lifestyle.
Call (250-448-8772) or email to book your free Introduction.
