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Warm-Up:
Max Pull-Ups in 5:00
Tech:
Deadlifts; 12, 5, 5, 5, 5 reps
Work-Out:
Dianne
21, 15, 9 reps for time of
Deadlifts
Hand Stand Push-Ups
Scale the Deadlift weight to 10 rep max weight and substitute Dumbbell Shoulder press with 10 rep max weight dumbbells if you can't complete the Hand Stand Push Ups.
Bekk, Otis, Herb and Lola hard at work during the 5pm class.
2 rounds for time:
12 Right Arm Barbell Push-Press
12 Left Arm Barbell Deadlift
800m Run
12 Left Arm Barbell Push-Press
12 Right Arm Barbell Deadlift
800m Run
Scale weight to max for 10 reps at rest.
Matty and Leanne working hard to stay balanced.
Today's Workout is set to resemble the preparation Olympic Lifters take on competition day, but we're doing it with the Clean and Jerk only.
Olympic Lifting competitions usually start with the Snatch in the morning and Clean and Jerk in the afternoon. Each lifter has three attempts at a 1 rep max lift and typically will perform his/her 1st lift at 95% of max, 2nd lift at 100% of max, and 3rd lift at 105% of max. These weights also vary depending on their competitors' lift attempts since you can increase your weight three times for each attempt.
All of the drills and lift attempts except for the last 1, 1, and 1 are performed behind the curtains in the lifters' warm-up area.
Tech:
Clean Pulls: 12, 5, 5
Squat Cleans: 5,5
Split Jerks: 5,5
Work-Out:
Clean and Jerks
7,5,3,2,1,1 and 1 reps
Matty's 155lb personal best.
Warm-Up:
3 rounds for time of
10 D-ball Slams (20lb for men / 12lb for women)
10 Reverse Dynamax Ball Throws
10 Burpees
WorkOut:
"Fiona's Day Off"
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,and 1 reps of
2x GHD Sit-Ups
Dumbbell Thrusters (men 40lb dumbbells / women 25lb dumbbells or scaled to ability)
Kettle Bell Swings (men 24kg / women 16 kg or scaled to ability)
Fiona, Tamara and Nicole who switched to v-sits for the final push backdown to 1.
Warm-Up:
1 mile Pond Run (substitute with a row if necessary)
Tech:
Front Squats 12,5,5,5,5
Workout:
7 rounds for time of:
7 Front Squats (body weight or scaled to ability)
3 Rope Climbs (use 3 to 1 ground to standing as a progression)
Herb front squatting.
Our members range in age from 20-59, are of varying different levels of fitness when they begin but all have the single most common character trait which is the ability, desire and drive for hard work. The healthiest and fittest people I know aren't afraid of hard work and keep going well into their golden years.
We have two new groups of Fundamental Sessions starting on July 7 for Tuesdays & Thursdays at 6PM and starting July 14 for Tuesdays & Thursdays at 7AM and 6AM respectively. Call 250-448-8772 to learn more about CrossFit with a free Intro and Workout.
Warm-Up:
1 Mile Pond Run
Tech:
Cleans 12, 5, 5, 5 and 5 reps
WorkOut:
Elizabeth
21, 15, 9 reps for time of
Cleans (men 135 lbs / women 95lbs or scaled to ability)
Ring Dips
Great picture of the lovely Elizabeth Hurley, only because I forgot to take a picture in any of the morning classes.
... and always a mental challenge.
Warm-Up:
500m Row
Tech:
Kipping Pull-Ups
Work Out:
Angie
for time complete
100 Pull-Ups
100 Push-Ups
100 Abmat Sit-Ups
100 Squats
Bekk with a high 200 lbs pull-up and Otis praying to the push-up Gods to give him a few more reps before muscle failure.
Straight from www.crossfit.com, in teams of two.
See the attached video link Warrior Trainer Workout.
Warrior Trainer Workout (men 135lbs / women 85lbs or scaled to ability)
10 rounds for time of (5 each team member)
1 Power Clean
3 hang Squat Cleans
2 Push / Split Jerks
30m Sprints
In teams of two, one partner at a time completes the full round and as they return to the gym following the sprints, the other partner starts the round and repeat for a team total of 10 rounds. Scale the weight appropriately and keep the lifts tight and efficient. Go hard and fast as this one is intended to be a sprint to the finish.
Leanne and Otis nudged out Nicole and Willis by 10 seconds but had a lower team combined weight by 20lbs.
We offer classes Monday to Saturday (see the Schedule link on the Top RHS of the Page) to accommodate everyone's schedule. Most people come in to workout 3-4 days a week, and usually take a rest day in between to promote recovery, muscle tissue rejuvenation and maintain a love for the Sport of CrossFit.
Friday's WOD
Warm-Up
75 Double Unders for time
Tech:
Deadlifts 8, 5, 5, 3, 3, 2, 2, 1, 1
Work-Out:
Kermit's Creation of the Week from CrossFit Vancouver
"Sinister Six"
Six rounds for time of:
6 Burpees
6 Box Jumps (21" box)
6 Wall Balls (12lb women / 20lb men)
6 KB Swings (16kg women / 24kg men)
6 Double Unders
6 Squats
Dean was my sole Fitness Model in this morning's 7am class as Katherine was sick, Jim in Calgary, Rob in Vancouver and Loren siting out with a sore knee.
Thursday was a rest day for most, and Snatch day for anyone who didn't work-out on Wednesday.
Wednesday's WOD:
Warm-Up:
800m Run
Tech:
Burgener Warm-Up
Work-Out:
Snatch 12, 7, 5, 3, 2, 1, 1, 1 reps
Complete 12 with a bar then increase the weight as you go down in reps and try for a new 1 rep max weight Personal Best.
Here's Dean at an unsuccessful attempt at 145lb but he nailed 135lb which was a new PB.
Tuesday's WOD
Warm-Up:
Tabata Push Ups
Tech:
Push Press 12, 5, 5, 5, 5 and 5 reps
Complete 12 with a bar then add max weight to complete 5 reps and repeat for 5 sets. Adjust weight as necessary for the 5 sets.
Work Out:
Here's one from www.crossfit.com; for time complete:
Driveway Lunges (100')
21 Pull-Ups
21 Ab-Mat Sit-Ups
Driveway Lunges (100')
18 Pull-Ups
18 Ab-Mat Sit-Ups
Driveway Lunges (100')
15 Pull-Ups
15 Ab-Mat Sit-Ups
Driveway Lunges (100')
12 Pull-Ups
12 Ab-Mat Sit-Ups
Driveway Lunges (100')
9 Pull-Ups
9 Ab-Mat Sit-Ups
Driveway Lunges (100')
6 Pull-Ups
6 Ab-Mat Sit-Ups
Just spent the week-end taking an NCCP Level I Olympic Weightlifting Technical Course sponsored by BC Weightlifting.
The event was lead by Master Learning Facilitator Dan Robitaille and hosted by Dieter Stamm (Semiahmoo Weightlifting Club Head Coach), along with coaches Guy Greavette (Executive Director of BC Weightlifting, Vikings Weightlifting Club Head Coach and ex Canadian Champ), Andy Merrylees (Caledonia Weightlifting Club Head Coach), Makhan Sandhu (Lions Weightlifting Club Head Coach), and Shawn Thomas (Barbarians Weightlifting Club Head Coach). Over 200 years of combined coaching experience in the Sport of Competitive Olympic Weightlifting.
Their experience and skill sets were second to none, along with their passion for introducing and coaching the sport to young athletes which was truly inspiring.
I am grateful to have been trained by them, am a better Coach because of it and look forward to continuing my training under their tutelage.
Monday's WOD
Warm-Up:
Dynamax Ball lifts (men 20lb / women 12lb or scaled to ability)
reps of 5, 5, 5 and 10
Deadlifts
Squat Cleans
Thrusters
Tech/Strength:
Dumbbell Squat Cleans (max weight of 12, 10 then 8 reps, increase weight as you go)
Work-Out:
Rounds in 20 minutes of
5 Deadlifts
5 Cleans
5 Thrusters
10 V-sits
200m Run
Load is 40lb dumbbells for men / 25lb for women or scaled to ability, and can substitute the Run with a Row if necessary.
Today's WOD is the ultimate test in core stability and strength.
We're starting off the day with
40 reps then 10 reps for time of:
Box Jumps
D-Ball Slams
Ab-Mat Sit-Ups
Then, Overhead Squats for
12, 12, 10 and 8 reps
And the headliner:
Nancy
5 rounds for time of
400m Run
15 Overhead Squats (men 95lbs / women 65lbs)
The key here is to calm down your heart rate enough to do 15 Overhead Squats with your bum below your knees after completing a 400m run and repeat for 5 rounds.
Wednesday's WOD:
21, 15, 9 reps for time of
Bodyweight Deadlifts
Pull-Ups
Push-Ups
400m Run
The Deadlift weight is scaled to ability, and the 400m Run can be substituted with a 500m Row if necessary.
Herb, our Senior Statesman of the gym, was the WOD Leader of the Board with a time of 17:25 at full weight and no progressions. Great Work Herb!
Tuesday's WOD:
Warm-Up: 1k Run to the Apple Bowl, then Tabata Stair Climbs in the bleachers, followed by another 1k run back to the gym.
"Fran"
21, 15, 9 reps for time of
Thrusters (95lbs for men / 65lbs for women)
Pull-Ups
"Chuck Norris" (aka "Santa Cruz 500")
50 reps each for time of (30 reps progression for first timers)
Box Jumps
Jumping Pull-Ups
Kettle Bell Swings
Walking Lunges
Knees to Elbows
Push Press
Back Extensions
Wall Balls
Burpees
Double Unders
Saturday's D-Day WOD in remembrance of the Bravery and Valour of our ancestors who stormed the Beaches of Normandy on June 6, 1944.
"Juno Beach Assault"
3 rounds for time of
2x Crawl around the Gym (belly on the deck)
12x Turgish Get-Ups
2x Driveway Riffle Run (men 45lb bar / women 35lb bar)
12x Squat Clean Thrusters (men 30lb dumbbells / women 30lb dumbbells)
12x Pull-Ups
Friday's WOD;
3.5 Metric Ton Deck to Overhead for time
{7700lbs for men / 4400lbs for women)
That's 55 reps of 140lbs or 77 reps of 100lbs or 100 reps of 77lbs, etc... Pick a weight of your choice and you can Clean+Jerk (push or split), Snatch, Clean+Thruster, whatever you wish to use but make sure that the bar touches the ground and reaches full arm extension overhead behind your ears.
Which happens to be the maximum payload capacity of this forklift.
Thursday's WOD is a first ever with back to back strength days;
Deadlifts
5, 5, 5, 5, 5 of 80% max
Add up the weight of all five sets for your total score.
