CrossFit Glenmore

Wednesday and Thursday's WODs

Thursday's WOD,

"Gym-Nasty-ics Night" thanks to Amy from CrossFit Vancouver:

Rounds in 20 minutes of
2 Rope Climbs
4 Knees to Elbows
8 Burpees
16 Jumping Squats
32 V-sits

Substitution for the 2 Rope Climbs is 4 Ring Rows, and don't forget to add/check your results on the CrossFit Leader Board. 

Wednesday's WOD:

Widowmakers (2 more weeks left)
Low bar back-squat 20 rep max

Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it.  Breathing is the key, so make sure to breath deeply prior to the descent and exhale  near the top of your squat on the way back up.  Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps. 

The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter. 

Then,
Lil Sasquatch
21, 15 and 9 reps of
Sumo Deadlift High Pulls
Push Press

Weight is men 75 lbs, women 45 lbs, or scaled to ability. 

Lovely Dianne completing Lil Sasquatch always with a smile.

Beat the winter blues and WOD's

Are you feeling a little on the grey side and can't wait for the sunny days of 30+ degrees?  Well, beat the winter blues by committing to a dynamic and challenging exercise program based on Functional Movements, Constantly Varied  Workouts and Intensity. 

Check out the new sunshine like bulbs in addition to the existing south facing windows which provide a little bright boost to your exercise program. 

Call for your free Introduction and testing session 250-448-8772. 

Monday's WOD:
500m Row
21 Deadlifts (Men 135lbs / Women 95lbs)
500m Row
18 Squat Cleans (Men 95lbs / Women 65lbs)
500m Row
15 Push Press (Men 95lbs / Women 65lbs)
500m Row
12 Thrusters (Men 95lbs / Women 65lbs)

Tuesday's WOD:
"Elizabeth" from Amy's week at CrossFit Vancouver
21, 15, 9
Squat Cleans
Ring Dips
Men 135lbs / Women 95lbs or scaled to ability.  Ring Dip progressions include box assisted or paralettes on the ground leg assisted.  Emphasis is on using the complete range of movement under challenging load vs. time. 

Don't forget to log your results on the Leader Board and compare to the rest of the community. 

Back and Knee pain and today's WOD

Have Back and knee problems?  Most health professionals will tell you to avoid high impact activities and strengthen the muscles stabilizing those areas; for lower back pain, weak abdominals, lower back muscles and hamstrings are the ones along with under developed hamstrings in the case of knees. 

Constantly varied high intensity workouts will increase the strength and balance these muscles provide to your skeletal system, reduce further damage and pain, facilitate your body's production of adrenaline, Human Growth Hormone and endorphins, also serve as a Great stress reliever to make you feel years younger. 

We'll have you running and skipping in no time, just not the 20+ km runs or 15 ft drops from a snowy ledge or roof variety.

Thursday's WOD from CrossFit.com:
Following a warm-up of 75 walls balls (20lb men / 12lb women, or scaled to ability) for time
Rest
3 rounds for time of:
500m Row
21 burpees
400m Run

Friday's WOD from Machine Madness Day 3 - Partner Gymnastics at CrossFit Vancouver:
Rounds in 20 minutes of:
12 Medball throwing sit-ups: siting 5' apart touch the ball to the ground over your head and throw to your partner followed by a sit up. Partner catches and repeats back and forth for 12 reps each.  
9 Medball Sprawl balls: drop to the ground for a burpee with chest on the ball, stand up and chest pass to your partner who repeats back and forth for 9 reps each. 
6 Partner Pistols: stand facing partner off centre and holding right hand simultaneously complete 3 right leg pistols then switch to left hand/leg for 3 more. 
3 Handstand push-ups: complete a handstand towards your partner who will assist you for three reps then switch (do then alone against the wall or freestanding if you can)

Don't forget to add/check your results on the CrossFit Leader Board and have a chuckle at this photo of Matty and Dave completing the above.

The flu and Daily WODs

Missed yesterday's WOD post after spending most of the night up making sure our youngest girl Sydney didn't choke on her own vomit, then spent the rest of the day throwing up and sleeping between classes and an Introduction Session. 

Tuesday's WOD was from Kelly at CrossFit Vancouver, for time:
1000m Row
5 X [15 Box jumps + 5 Overhead squats]

Wednesday's WOD weekly Widowmakers (3 weeks left) after the following warm-up:
3x Dot Drill
which consists of 6 reps of 5 different hops on a series of 5 dots chalked onto the floor.  A bit wordy but great drill to work on your foot speed.  

Photo of Disco George in action on the Dot Drill. 

Widowmakers (3 more weeks left)
Low bar back-squat 20 rep max

Complete a few warm-up sets (12, 5, and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it.  Breathing is the key, so make sure to fill your lungs with air prior to the descent and exhale near the top of your squat on the way back up.  Stop at the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps.  

The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are getting sore, you're moaning like a moose in heat, etc... but don't forget to breath and always use a spotter.  

My favourite squatting photo which isn't from our gym nor does he look like any of our members, as handsome as he may be. I call it "Magnum on Juice".

Let's kick Monday off with a bang and a fresh little MetCon

Take an active approach to improve your physical and mental health, and call us today to join a like minded community of people of all ages interested in improving and extending their quality of life. 

Current members from 20-58 yrs old (avg age 39) with good work ethic, not afraid to try new varied fitness protocols and look silly doing it.  

All sessions are developed, instructed and hosted by a Certified CrossFit trainer who knows and understands your fitness needs and level.

Today's WOD is 3 rounds for time of:
30 Kettle Bell Swings (men 24kg/women 16kg)
15 Deadlifts (60% of 1 rep max)
20 Push-Ups
400M Row

Newest member of CrossFit Glenmore and today's WOD

Big welcome to Fiona Morgenthaler-Code (top of picture in red) who just moved to the Okanagan from Vancouver where she was a member of CrossFit BC in Yaletown.  Fiona is a paramedic and active participant in several Firefighter Challenges. 

Today's WOD appropriately named CPR, as scripted by Troy at CrossFit BC, is her favourite which she sometimes does in a FireFighter suit with weighted pockets for an additional 80lbs. 

for time complete:
200m Run
25 Push Press (75lbs for men / 55lbs for women)
200m Run
50 Pull-ups
200m Run
75 Sit-ups
200m Run
100 Squats
200m Run
75 Deadlifts (95lbs for men / 65lbs for women)
200m Run
50 Burpees
200m Run

Running can be substituted with rowing, with a valid reason, and weight is as above or scaled to ability. 

I was lucky enough to meet this incredible fellow CrossFitter and inspirational man Kyle Maynard, while in Austin, TX at this past week's Affiliate Conference.  Check out his story here.  

Today's WOD is another one of Sheppy's specials so we can compare your results with the CrossFit Vancouver community on the new on-line CrossFit Leaderboard. 

Max Rope Climbs in 3 min

Rest, Recover and Practice

Tabata Kettle Bell Crawl and Butt Scoot Mash-Up (travel back and forth accross 20ft length of Gym)
8 rounds of:
20 sec of Kettle Bell Crawls (16kg/12kg)
10 sec rest
20 sec of Butt Scoots
10 sec rest

Kettle Bell Crawls: stay in plank, knees and hips straight and drag or tippy toe your feet. 
Butt Scoots: feet must not touch the ground, keep knees bent and in an L-sit fashion lift your bum up, and then forward. 

Total the rope climbs and gym lengths from the Tabata Mash-Up for your score. 

Check out today's Focus on Entrepreneurs in The (Kelowna) Daily Courier

Steve McNaull had a great write up hitting all the key CrossFit Glenmore points except for the name; he called us CrossFit Kelowna.  Tell all your friends to read the article and that we are called CrossFit Glenmore.  Thankfully the phone number and web site are correct. 

Today's WOD is another one from Sheppy's week at CrossFit Vancouver but a day late since Wednesday is our Strength Day.   

Widow Makers:
low bar backsquat 20 rep max

Start with 60-65% of your 1 rep max and attempt to do 20 reps without racking it.  Next time you try it increse by 5-20 lbs.  Today is the 2nd time we've tried Widowmakers so pull out your book and see what you did last week. 

Shoulder Press:
10 rep max X2

Add up the weight of your 3 lifts for your total score.  

Back from Austin, Leader Board and WOD

Back from the CrossFit Affiliates' conference in Austin,TX where I went with my CrossFit Vancouver buddies Patty, Tbear and Sheppy. 

Once our basement renos, which started today, are finished we'll have a PC accessible to everyone to log their scores into the new On-Line CrossFit Leader Board created buy Mountain Man at CrossFit Vancouver.

It's Sheppy's week to write up the WOD's at CrossFit Vancouver so here's a great one form his play book.   

Today's WOD is "TBear Special"
for time:
7 push jerks (115lbs for men/75lbs for women or scaled to ability)
3 muscle ups
10 box jumps
7 push jerks
5 muscle ups
10 box jumps
7 push jerks
7 muscle ups
10 box jumps

Progression for a muscle up is 3 pull-ups and 3 ring dips. 

Here's a photo of Jamie, Leanne and Lorraine after completing the 5pm class.

Wednesday's WorkOut of the Day and away until Feb 9

Complete 10,9,8,7,6,5,4,3,2 and 1 reps for time of:
Power Cleans
Push-ups

As the workout is an exercise in maintaining proper technique under load and intended to be under 10 minutes the weight used for the Power Cleans is men 95 lbs and women 65 lbs or scaled to ability.  Don't shorten your hip extension and shrug and ensure to stay on your heals for the catch.  Prior to the workout, complete the following seven sets 7,5,3,2,1,1,1 for a max attempt at Power Cleans.   

Here a photo of the husband and wife combo of Katherine and Jim at work with 45 and 65 lbs respectively. 

I will be away at the CrossFit Affiliates conference in Austin, TX until Feb 9 to get some Business coaching, a little inspiration which is always present at CrossFit events and sunshine in lovely Austin. 

See you on Feb 10.

al

Snatch WOD

Not only is snatches fun to say but it's also one the few exercises that puts such great focus on your hip speed in conjuncture with shoulder flexibility and static strength. 

3 rounds for time of:
20 snatches
20 Kettle Bell swings
20 Glute Ham Developer sit-ups
300m row

Prescribed Snatch weight is 95 lbs for men / 65 lbs for women, Kettle Bells 55 lbs for men / 35 lbs for women or scaled to ability. 

Here's a photo of Tamara and Willis in action with 25 lbs and 45 lbs respectively. 

Exercise and Healthy Diet More Important than Salt Restriction, and today's WOD

Exercise and a healthy diet can lower your blood pressure, reduce risks of stroke, heart attack and premature death.  High sodium levels in your blood lead to increased blood pressure and salt is the only mineral you lose in significant amounts with exercise. 

On the other end of the spectrum, if you exercise regularly and run low on salt, your recovery will be slower and you'll be at increased risk of muscle cramps and injuries.  You can replace your lost salts with a low sugar sport/recovery drink or better yet make your own with 1 cup of fruit juice, 2 cups water and 1/2 tea spoon of sea salt. 

A healthy diet consisting of lean organic meats, nuts and seeds, fresh fruits and vegetables, and free of processed food contributes further to reducing your risks of stroke, heart attack and premature death, and provides a healthy balance of both macro and micro nutrients. 

See Dr. Gabe Mirkin's Fitness and Health E-Zine here for more details. 

Today's WOD:
Max Pull-ups in 20 minutes
Every time you drop down from the bar for a rest do
10 push-ups
20 squats

Pull-up progressions, which means if you can't do a kipping pull-up, include jumping pull-ups or, if your upper body is strong enough and you have the semblance of a kip, the use of an elastic band.  If this reads like a foreign language and you want to know more call me (250-448-8772) to set-up your free introduction.