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The Broomstick Mile:
25 Back squats
25 Front squats
25 Overhead squats
400m Run
25 Shoulder press
25 Push press
25 Push Jerls
400m Run
50 Hang Squat Cleans
400m Run
50 Snatch
400m Run
Weight is 45lb bar for men /35lb bar for women or scaled to ability.
Check out our new "I train for life at the Garaj Mahal on Glenmore!" shirts.
Time to work on our mid-line strength and stabilizers with the Overhead Squat. Make sure to warm-up your shoulders with dowel pass-overs and hips with some deep squats prior to starting.
Monday's WOD from CrossFit Vancouver:
Overhead Squat 9, 5, 1 reps
Total up your heaviest weights of the preceding reps for your score.
Don't forget to log in to the CrossFit Leaderboard to compare your scores with a greater Community of like minded athletes and people.
Kathrine with a new Personal Best of 55lbs Overhead Squat.
Wednesday's WOD:
Squat Cleans
start with a light weight and complete 12 reps then
3,3,3,3,3, reps at max weight
Remember to stay on your heals and catch in a full squat instead of completing a Power Clean followed by a Front Squat.
But first we're doing some Pose Running technique drills and a 400M run.
Have a look at this interesting article, video and site for more information on Pose Running:
> The Basics of Pose Running Techniques by Brian MacKenzie on the CrossFit Journal site
> Pose Method website: www.posetech.com
> Running on Ice video on YouTube: http://www.youtube.com/watch?v=sFhoDQbWlk4&feature=related
Over the next few weeks we'll learn and practice a new method to run which will reduce if not completely eliminate knee, hip and lower back pain associated with running.
Today's WOD from CrossFit Vancouver:
5 rounds for time of:
7 Snatch (men 95lbs / women 65lbs or scaled to ability)
3 Muscle Ups
200m Run
The muscle up progression is 3 to 1 pull-ups + ring dips in any combination. If you can't do ring dips, use a box to support your feet and partial body weight or do them on the ground with parallette bars.
Photo of Tamara and Willis doing Snatches on Feb 3,09. We don't do enough Snatches!
The "Goat" concept (termed by San Francisco CrossFit) is an exercise or movement you suck at, hate and usually both. Can include Overhead Squats, Snatches, Thrusters, Wall Balls, Running, etc... As in life, most of us stay away from the things we suck or are terrible at and do the things we like over and over. That's right I am talking to you, that's why your quads are overdeveloped in comparison to our hamstrings, you have bad knees from long slow runs with heal-toe foot strikes, terrible shoulder flexibility, your chest and shoulders can press a car but you can't even do a ring dip, etc...
Well you're in luck because today we're starting the day off with Pose Running Technique drills and a series of short interval runs, then the above Snatch and Muscle Up WOD.
Monday's Workout of the Day
4 rounds for time of
500M row
rest 3-7 minutes between each row
These are intended to be sprints so pull your heart out every round. Add up the times of all four rows for your total score.
I call Thursday's WOD "Popeye's Spinach" (from CrossFit Vancouver) which is a great one to tighten up your midsection (anterior and posterior) and flush out all the week's toxins including some St-Patrick's Day beverages.
for time:
200m run, 5 hollow rocks, 1 Deadlift
200m run, 10 hollow rocks, 2 Deadlifts
200m run, 15 hollow rocks, 3 Deadlifts
200m run, 20 hollow rocks, 4 Deadlifts
200m run, 25 hollow rocks, 5 Deadlifts
200m run, 20 hollow rocks, 4 Deadlifts
200m run, 15 hollow rocks, 3 Deadlifts
200m run, 10 hollow rocks, 2 Deadlifts
200m run, 5 hollow rocks, 1 Deadlift
Deadlift weight is 1.5x BodyWeight for men and 1.0x BodyWeight for women or scaled to ability.
I love Boot Camps. The concept of having people exercise in groups of like minded individuals is fantastic. If only they involved more Functional Movement exercises (such as Olympic Lifting, kettle bells, weighted Dynamax balls, Concept 2 rowers, running, pull-ups, etc...), lasted more than a few weeks, were done at High Intensity, were Constantly Varied, etc... Wait a minute that sounds like CrossFit.
Unlike crash diets, joining CrossFit Glenmore is a commitment to longer term change in lifestyle. After completing a free Introductory Session, people sign up for 10 Fundamental Sessions where they learn the main CrossFit exercises and gradually get used to exercising at high intensity.
Our philosophy is proper Technique, Repeatability and only then Intensity through personal coaching for every single session including classes.
The cost for the 10 Fundamental Sessions (incl GST) is:
> $550 for 1-on-1
> $325 each for 2-on-1
> $250 each for 3-on-1
After that, monthly membership fees are unlimited classes for $150 with no commitment or $125 with a six month commitment.
We have members of all ages from 20-59, average age of 40 with 35% 50+ and 45% are women.
Call today (250-448-8772) for your Free Introductory session.
Today's WOD is CrossFit Total
complete 7,5,3,2,1,1,1 reps of
Shoulder Press
Weighted Back Squat
Deadlift
Total up your 1 rep max for each exercise for your score. Remember to increase the weight proportional to your last 1 rep max or compare to previous higher rep lifts for a starting point. If you fail an attempt, use your last completed weight for your 1 rep max and move on to the next exercise.
Good luck and look out for new PBs (Personal Bests) as we're all a lot stronger after 6 weeks of Widowmakers.
Katherine and Jim with new Deadlift PB's of 165lbs / 265lbs and new Weighted Back Squat PBs of 135lbs / 195lbs respectively. Good work, you're an inspiration to us all.
What better way to celebrate our Irish Canadian roots than today's Workout of the Day:
Murph
1 mile pond run
100 pull-ups
200 push-ups
300 squats
1 mile pond run
The number of repetitions are scaled to ability and the mile pond runs can be substituted for 1600m rows.
Good Work James and Dave, you deserve a good healthy pint of Guinness for your hard 6am work!
Today's WOD from Popeye's week in Vancouver:
5 rounds for time of:
7 clean N split jerks (115 lbs for men / 75 lbs for women)
25 D-ball slams (20 lb for men / 12 lb for women)
15 pull-ups
Don't forget to log-in and compare your results to the CrossFit Vancouver community and others on the CrossFit LeaderBoard.
As published in Dr. Gabe Mirkin's Fitness and Health E-Zine March 15, 2009.
Starting or increasing your exercise program after the age of fifty will prolong your life, as well as increase it's quality, compared to people who remain at their current activity levels. According to a study in the British Medical Journal (March 2009) where more than 2200 men were checked at ages 50, 60, 70, 77 and 82 years. The greater the increase in exercise duration over that span, the longer their lives were extended. The reduction in early death from increasing exercise was the same as for men who stopped smoking. See www.drmirkin.com for the entire article or subscribe to his weekly E-Zine.
Integral members of our CrossFit Glenmore community and passionate fans of CrossFit since November 08.
Today's WOD is a date with Fran:
21, 15 and 9 reps for time of
Thrusters (95 lbs for men / 65lbs for women or scaled to ability)
Pull-ups
The lovely Fran Drescher at 51.
Our members are people off all ages (19-59), from all sorts of backgrounds, of varying size and shapes with a single common goal; to get fit using the most productive and interesting fitness protocol in a dynamic and supportive class atmosphere.
1. Functional Movements
2. Constantly Varied
3. High Intensity
Oh yeah, and they are not afraid of hard work.
Thursday's WOD from Charlie Palmer week at CrossFit Vancouver:
rounds in 20 minutes of:
25 box jumps (men 24" box / ladies 20" box)
5 muscle-ups (or 15 pull-ups and 15 ring dips)
Ring dip progressions include box assisted with a little help form your legs or paralettes on the ground.
Photo of James doing all three.
Wednesday's WOD:
Widowmakers (last week)
Low bar back squat 20 rep max weight
Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widomaker weight and attempt to do 20 reps without racking it. Deep breathing is the key, so make sure to take a deep breath and hold it prior to descending your hips below your knees and exhale as you return to the top of your squat. Pause at the top of your squat and take 2-4 deep breaths the minute you feel dizzy of light headed, and again every 1-3 reps.
Dianne's sister
5 rounds for time of:
15 deadlifts (men 185lbs / women 135lbs or scaled to ability)
10 Hand Stand Push Ups (substitute dumbbell shoulder press if necessary)
Dave's last round of handstand push-ups.
Don't forget to log your time and compare with other CrossFitters on the Leader Board
Monday's WOD:
Nancy
5 rounds for time of
15 Over Head squats (men 95lbs / women 65lbs or scaled to ability)
400m run/row
Saturday's 11am class is a great time to come and workout with someone you otherwise would not see throughout the week and a great mixer of sorts for all members.
Jackie
for time
1000m row
50 thrusters (men 45lbs / women 35lbs)
30 pull-ups
