CrossFit Glenmore

Wednesday and Thursday's WODs

Thursday's WOD is a Strength Day so Widowmaker Weighted Low Bar Back Squats for the Thursday regulars and Deadlifts for anyone else who drops in on Thursday. 

Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker 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. 

Wednesday Warm-Up:
1000m row

Work-Out:
Michael
3 rounds for time of
800m run
50 Glute Ham Developer Sit-ups
50 Back Extensions

The goal is to tax your ability to recover so Row hard for a Personal Best on the rower, wait until your heart rate is back to normal resting rate (5-10 minutes) then go hard with Michael.  The goal is to complete both the Warm-Up and Work-Out in record times so you can break-up the GHD sit-ups and Back Extensions in alternating sets to complete the 50s before you move on to the next round. 

WOD and Dave's average workday morning

Tuesday's WOD is from CFP (Charlie F!@#ing Palmer) at CrossFit Vancouver



21 Hang Power Snatches (men 75lb / women 55lb or scaled to ability)
25 Wall ball shots (men 20lb / women 12lb or scaled to ability)
15 Hang Power Snatches 
25 Wall ball shots
9 Hang Power Snatches 
25 Wall ball shots

Log and compare your scores on the CrossFit Leaderboard.com. 

But not before today's warm-up based on Dave's average workday morning
3 rounds for time of
Farmer walk Driveway length and back (men 50lb db / women 30lb db or scaled to ability)
10 Pull-ups
10 Burpees

Monday's WOD and RDR's 78

Today's WOD adds a slight twist to Cindy which we'll call:

Sydney
rounds in 20 minutes of:
5 Pull-ups
10 Push Press (40lb dumbbells for men / 25lb dumbbells for women)
15 Bodyweight Deadlifts

But first a warm-up challenging your foot speed and balance: Tabata Lunges. 

Jim in the back, Dianne in the front and RDR in the middle who just shot a new personal best 78 at the Kelowna Golf & Country Club last Thursday.  He blames it all on CrossFit! 

Good sandbagging RDR!

Saturday's Chuck Norris

One of my all-time favourites

Chuck Norris
for time:
50 Box Jumps (20" box)
50 Jumping Pull-ups
50 Kettle Bell swings (12kg for women / 16kg for men)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (35lb for women / 45lb for men)
50 Back Extensions
50 Wall Balls (12lb for women / 20lb for men)
50 Burpees
50 Double Unders

Leanne and the boys rocking Chuck Norris. 

Strength Day Friday

Two Ton Tony
Back Squat (Deadlifts for our Widowmaker Round 2 groups) 
5, 5, 5, 5, 5

Complete a couple of high rep (10-12) sets for a warm-up then start off with 65-70% of your 1 rep max for 5 reps.  Attempt to complete the heaviest weight you can for all 5 sets.  Total up your 5 set weights and multiply by 5 for your total score. 

Kermit's Crazy Horse

Here's another one of Kermit's Creations from her week of programming at CrossFit Vancouver but were going to call it Crazy Horse since Neil Young is in town and several of our members are attending the concert. 

Crazy Horse
Rounds in 20 minutes of
16 Double Unders
9 Burpees
4 Ring Dips
1 Rope Climb

Progressions include Double Under attempts, Ring Dips with use of box to partially support your body weight, and 3 laying to standing Rope Climbs for 1 complete Rope Climb to chain touch at the ceiling.   

Tamara on the rope and Fiona battling the rings without use of the box.

The Kermitron

Here's a great one form Kermit's week at CrossFit Vancouver. 

Check out this video of her completing 30 Muscle Ups over 2 years ago. 

The Kermitron
5 rounds for time:
25 squats
10 pull-ups
5 handstand pushups
5 hang power clean & jerks (85lbs for women / 135lbs for men)

Don't forget to log your scores on the CrossFit Leaderboard and see where you rank among other CrossFitters. 

Front Squat, V-sits and Pull-up Triplet

Monday's WOD
21, 15 and 9 reps of
Front Squats (135 lbs)
V-sits
Pull-ups

But not before our Dynamax Ball Warm-Up
3 rounds of
16 Overhead Throws
16 Russian Twists
16 Backward Turn and Throw (8 each side)

Lucky 7's and Thursday's Strength Day

I usually post the WODs (Workout of the Day) by 11am the day of to generate buzz and excitement for our members and traffic to our website.  If you feel intimidated by the WOD because of muscle soreness, injuries or anything else, don't fret.  Come on in and well choose appropriate progressions, weights or even substitutions. 

Lucky 7's
Rounds in 20 minutes of
7 pull-ups
7 squat cleans (40lb dumbbells for men / 25lb dumbbells for women or scaled to ability)
7 kettle bell swings
7 box jumps

Thursday's WOD was a typical strength day adapted to the needs of each class.  For example the 9am class did Wednesday's WOD Three bars of Death, and the 5pm class did a squat clean clinic to improve their technique followed by week 3 of 6 of Widowmaker Back Squats. 

RDR's first class and WOD

After completing the Fundamental Sessions, RDR makes it into his first class and WOD which is Three Bars of Death (aka Linda). 


Check out his lightning fast hands, or more likely the low battery on my camera. 

Three Bars of Death
for time complete 10, 9, 8, 7, ...1 reps of
1.5x Body weight Deadlift
Body weight Bench Press
.75x Body weight Clean

Use above prescribed weights or scale to ability. 

Sunny Day Three Bars of Death. 

Tuesday's WOD Fight Gone Bad

Picture of my favourite Ultimate Fighter Georges St Pierre.

Fight Gone Bad
3 rounds of 1 minute each
Wall Balls (20lb for men / 12lb for women or scaled to ability)
Sumo Deadlift High Pulls (75lb for men / 55lb for women or scaled to ability)
20" Box Jumps
Push Press (75lb for men / 55lb for women or scaled to ability)
Row (for calories)
Rest

Add up your reps and calories for the row for your total score.  This workout was originally conceived for Ultimate Fighters to prepare for the Octagon.  Once they achieved a score of 300 they were ready. 

Easter Monday Tabata This

A large part of CrossFit's challenge and brilliance is the fact that the workouts are Constantly Varied by someone else.  Typically if you're working out at a globo gym or community centre on your own time you do your favourite exercises and routines over and over which increases your proficiency in these specific exercises but ignores everything else. 

CrossFit affiliate members don't get to choose which workout they do but instead have input on the level of progression and weight used in the Workouts Of the Day.  This results in a Broader and more General level of fitness which in turn prepares you both physically and mentally for a larger variety of activities in life. 

Today's WOD Tabata This deals with another aspect of CrossFit which is managing expectations. 

Tabata This
8 rounds of (20sec of work + 10sec of rest) with 1 min rest between exercises
Squats
Pull-Ups
Sit-Ups
Push-Ups
Row (for calories)

Your score for each exercise is the lowest number of reps completed in a round which you tally up for all exercises for your Total Score. 

The challenge becomes choosing the maximum number of reps you can complete 8 rounds of without trailing off.  A well executed series of Tabata Push-Ups would be to complete 8 rounds of 10 reps for a score of 10 compared to completing rounds of 12,12,12,12,10,10,10,6 reps for a score of 6.  Believe me I've done it. 

Easter Saturday Team Hockey Night in Canada WOD

Last week-end of the NHL's regular season so bring it on with a

Team Hockey Night in Canada:
In teams of three, 10 rounds of
30sec Wallball shots + 30sec D-ball Slams + 2min rest

Each team member does a "shift" followed by 2min of rest for 10 rounds and we tally up the team scores.  20lb balls for men / 12lb balls for women or scaled to ability.  Teams will be chosen collectively to keep the game as tight as possible. 

See you at 11am. 

Good Strength Day Friday

We're starting of with a warm-up of Tabata Push-Ups then

Good Friday WOD
Clean and Jerks
12, 3, 3, 3, 3, 3 reps

Rope Climbs and The Bear

Today's WOD is a personal favourite and a real mental tester. 

The Bear
Every minute for 20 minutes:
5 Deadlifts
5 Hang Squat Cleans
5 Thrusters
Weight is 40lb dumbbells or 95lb bar for men, 25lb dumbbells or 65lb bar for women or scaled to ability. 

But first we're going back in time to elementary school gym class and doing max number of rope climbs in 3 minutes.