CrossFit Glenmore

"The Hairy Monkey"

Here's another one of T-Bear's concoctions, from CrossFit Vancouver, with a twist.

But let's start off with a Great Interval Running Warm-Up from CrossFit Endurance: 
3 rounds of 2 Pose Running Drills then we're Running in the Back-lane for: 
45sec Run / 45sec Rest
60sec Run / 60sec Rest
75sec Run / 75sec Rest
90sec Run / 75sec Rest
75sec Run / 60sec Rest
60sec Run / 45sec Rest
45sec Run

"The Hairy Monkey"
Repeat 5x
Max rounds in 3 minutes of:
3 Clean N Jerks (135lbs for men / 95lbs for women or scaled to ability)
6 Pull-Ups
9 Push Ups
Rest for 1 min

Total up your reps for each round for your score, and remember to start off with the Clean N Jerks after each 1 min Rest. 

Gymnastics Day at CrossFit Glenmore

From CrossFit Vancouver's gymnastics coach T-Bear comes today's WOD

Teddy Bear Picnic
5 rounds - 20 sec of work followed by 40 sec rest
Jumping Dips
Alternating Dumbbell Standing Press (40lb/25lb)
Ball Squats (20lb/12lb)

Lookin good after the Teddy Bear Picnic and stretching some sore quads and glutes from Monday's 200 lunge warm-up. 

"Kristine with a K"

Here's a little variation to one of my favourite workouts I call

"Kristine with a K"
1000m Row
24 Bodyweight Deadlifts
42 Box Jumps
500m Row
12 Bodyweight Deadlifts
21 Box Jumps
250m Row
6 Bodyweight Deadlifts
11 Box Jumps

Dave Muskens' 1st Class Lil Barb

Welcome Dave and good work completing your first class after 11 Fundamental Sessions. 

Monday's WOD Lil Barb
3 rounds for time of
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
3 min rest

He's like the Flash, he was moving so fast his all blurry on my new Lumix camera. 

But not before a Warm-Up of
3 rounds for time
15 Log Rolls
15 Supermans
Driveway Lunges

My assistant coaches helping Dianne and George with a little motivation. 

Fun Snatching WOD

We don't Snatch enough so here's a fun one from Andy Sack's week at CrossFit Vancouver

Raggedy Andy
200m Run
15 Snatch (men 95lbs / women 65lbs or scaled to ability)
6 Box Jumps (21" box)
200m Run
12 Snatch
9 Box Jumps
200m Run
9 Snatch
12 Box Jumps
200m Run
6 Snatch
15 Box Jumps

Thursday's WOD
5 rounds for time of
30 GHD Sit-Ups
30 Back Extensions
400m Row

One Rep Max Deadlifts

Wednesday Warm-Up:
Max rounds in 7:00 of
1+ each round of
Pull-Up
Push-Up

Deadlift
Reps of 12. 7. 5. 3. 2. 1. 1. 1

Use of Skinny Black Band for moral support and PB deadlifts of 375lb, 170lb and 335lb respectively.  Keep up the inspirational work. 

Tuesday's Warm-Up:
Jacobs Ladder
Start with 20lb dumbbells for men / 10lb dumbbells for women and increase by 5lb each round and go as heavy you can in 10:00
5 Deadlifts
5 Cleans
5 Front Squats
5 Push Press

Work-Out:
30 Body Weight weighted back Squats
100m Row

Victoria Day WOD

Today's WOD is long, lean and fast so look out for James (aka Willis). 

What you talkin About Willis? 
5 rounds for time of
10 Ring Dips
12 Pull-Ups
14 Push-Ups
400m Run

Ring Dip progressions include use of boxes (straight leg or bent knee depending on ability), pull-ups as usual with boxes or bands if necessary but make sure to get your chin over the bar, and knee push-ups are permitted if necessary. 

Check out the picture below which was a teams of 2-3 version (twice the number of reps per round between the team members with only one person working at a time and everyone does the run (or a 500m row substitution if necessary). 

Saturday's WOD is...

Ladies Night Out
5 rounds for time of
10 Burpee Pull-Ups
15 Back Extensions
400m Run
15 V-sits

Jungle Jim back in school

Our friend Jamie, pictured with me below, left a couple of weeks ago to go back to school to complete his final semester of his Bach. of Commerce at University of Victoria.  Good Luck Jim and hope to see you sometime in the summer. 

Jungle Jim
Rounds in 20 minutes of
3 Rope Climbs
10 Dumbbell Thrusters (men 35lb dbs / women 20lb dbs)
200m Run

Progression for Rope Climbs is 3 to 1 laying to standing rope pulls, and scale dumbbell weight to ability. 

We've also added 2 more smaller ropes (1.25" manila) for the ladies in our lives.  Just like a loofah scrub for your palms so bring it on ladies. 

2009 Canadian Weightlifting Championships and Long Week-End schedule

Come cheer on the competitors of the 2009 Canadian Senior Weightlifting Championships held this week-end (May 16-17) at Global Fitness Centre (enter through the tennis courts at the rear of the building).  Click on these links to the schedule and location. 

Look for my favourite competitor and friend Kelly Frankson from CrossFit Vancouver.  check out this YouTube video of Machine.  

We're open for classes this May long week-end with a paired down schedule:
Saturday Class at 11am per usual and Monday classes will be at 9am, 11am and 2pm. 

Pond Run and Strength Day

Today we're working on hip extension and retraction speed but not before the Pond Run (1 mile) for  warm-up.  If you absolutely can't run substitute the run for a 2000m row. 
 
Squat Cleans
5, 5, 5, 5, 5

Complete 12 reps with an unloaded bar then step up the weight to the maximum you can complete 5 reps of for 5 sets.  Total up the weights of your 5 lifts and multiply by 5 for your total score.  Graduate up to your max 5 rep weight as fast as you can so you can record your heaviest load possible. 

Katherine's 5 rep max of 70lbs Squat Cleans. 

Explosiveness meets Strength and Full Range Ab work

Today we're combining explosive jumps with strength/core stabilization and full range abdominal (lower + upper) contractions. 

For time 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9 & 10 reps(total of 110)
21" Box Jumps
Bodyweight Deadlifts
Knees to Elbows

Box jumps can be substituted with step ups, deadlift weight scaled to ability and knees to elbows can be substituted with knees to armpits or parallel as applicable. 

Textbook Knees to Elbows Bekk and DaveR. 

WOD Kath's Cycle

Hope you had a great first sunny week-end of spring. 

Today's WOD is a modified Cindy of sorts we'll call:

Kath's Cycle
Rounds in 20 minutes of
6 pull-ups
8 push-ups
10 ab-mat sit-ups
14 lunges

But before that well do a warm-up off with 3 rounds for time of
6 turkish get-ups (men 30lb dumbbells / women 20lb dumbbells)
10 double unders

Jackie and Commitment to Fitness

I often hear "I wish I had the time to exercise", or my personal favourite "there aren't enough hours in the day for me to exercise".  Here's an easy drill, fill in a schedule of your past week roughly outlining what you did when and for how long.  You'll often find big gaps of time where you don't remember what you did (obviously not that important) or discover that you spent way more time than you thought doing things of very little importance to your life as a whole.  

A commitment of 1 hour three times a week at CrossFit Glenmore will get you in the best shape of your life, surrounded by like minded people doing nothing but Functional Movements in Constantly Varied workouts at High Intensity. 

Oh and don't worry, after 6 weeks or so of steady workouts for 3 times a week, the muscle soreness typically subsides as your body gets used to exercising at higher intensities.   

Call me for your FREE Introduction and Workout at 250-448-8772. 

All right so today we're completing the remaining Western Canadian CrossFit qualifier workout by doing "Jackie", since we did the 1000m run as a warm-up for Wednesday's WOD. 

Jackie
1000m row
50 thrusters (45lbs for men / 35lbs for women)
30 pull-ups

Compare your results to the qualifier participants here. 

Wednesday's WOD another Western Canadian Qualifier special

"Pick it Up and Put it Overhead"
1 rep Max Overhead lift of your choice, Clean and Jerk (split or push) is the most efficient but feel free to Snatch it up if you like.  Start with a light weight and complete 7 reps, then 5, then 3, then 1 and keep adding weight every attempt until you get three unsuccessful lift attempts. 

Record your last successful lift as your score.  Compare your results to the qualifier participants here.