CrossFit Glenmore

Olympic Lifting Day; 1 rep max weight Snatch and Clean N Jerk.

Warm-Up:
800m Run

Tech:
Burgener Warm-up + Snatch 12 reps with light weight (Olympic bar or wooden dowel). 

Workout:
"Olympic Lifting Totals"
Snatch
7,5,3,2,1,1,1
Start light and scale the weight increases so you hit your Personal Best on the second 1 rep.  

Drop the weight and start over with;

Clean N Jerk
7,5,3,2,1,1,1
Skip the first set of 7 if you're running out of time, start light and scale the weight increases so you hit your Personal Best on the second 1 rep. 

Add up the total of your heaviest weight for each lift for your score. 

Warm-up:
3 rounds for time of (with a  partner, men 8lb ball / women 6lb ball)
20 Overhead sit-up throws
20 Backwards twisting throws
20 Chest passes

Tech:
Squat Cleans; 12, 5, 5, 5, 5 & 5 reps

Workout:
"Phoebe"
5 rounds for time of
21 Hang Squat Cleans
400m Run

Fight Gone Bad IV for the Prostate Cancer Foundation of Canada

Fight Gone Bad is a kick-ass CrossFit benchmark workout and also (Fight Gone Bad IV) an annual charity to raise money for the Prostate Cancer Foundation of Canada, here in Canada, along with Athletes for a Cure and the Wounded Warrior Project in the USA.   

Join us in Fighting for this cause by registering, collecting donations and completing the workout on Saturday Sep 26, 09 starting at 10am or simply donate to our team.  We will accommodate anyone who isn't available on the 26th. 

Raise $150 or more and get a FGB4 t-shirt! 

Now for today's WOD, after a light team warm-up we're doing some prep work for the big day.   

Warm-up:
3 rounds for time of partner (men 8lb ball / women 6lb ball)
10 Overhead sit-up throws
10 Twisting backward throws
10 Chest passes

Workout:
"Fight Gone Bad"
3 rounds for time of 1 min each station:
Wall Ball shots (men 20lb ball/women 12lb ball)
Sumo Deadlift High Pulls (men 75lbs / women 45lbs)
20" Box Jumps
Push Press (men 75lbs / women 45lbs)
Row (for calories)
Rest

Add all of your reps and calories (on the rower) for your total score. 

Saturday's Class now at 10am

Saturday's class will now be at 10am in response to a majority of member's request to have it earlier. 

Warm-up:
5,10,15 and 20 reps of
GHD sit-ups
Back Extensions

Workout:
100 Bodyweight Back Squats
If you can't squat your body weight for 10 reps, scale the weight accordingly to a weight you can. 

Warm-Up:
100 Overhead Squats (men 45lbs / women 35lbs)
Warm-up your shoulders with dowel pass-overs, shoulder circles and wrist rolls prior to starting. 

Tech:
Kipping Pull-Ups

Workout:
"Cindy"
Rounds in 20 minutes of
5 Pull-Ups
10 Push Ups
15 Squats

5th Annual Ogopogo Open, Nutrition Seminar and Jill from CrossFit Langley

My friend Kelly Frankson is coming to town to compete in the 5th Annual Ogopogo Open in Lake Country this weekend and is presenting a Nutrition seminar, here at CrossFit Glenmore, on Sunday Aug 23, 08 from 10-12pm.  We canceled the Clean and Jerk one due to limited interest. 

The Apple Triathlon will be in full swing so plan to leave early as there will be several detours and road closures in effect. 

At the nutrition seminar, Kelly will be talking about the foods that should and should not be on your plate and the reasons why. We will look at ways to identify sensitivities and problem areas that could be preventing you from operating at optimal health and talk about how to tailor meal plans and tweak the zone to meet specific needs.

Cost for the seminar is $50 each for CrossFit Glenmore members and $75 for non members.  Call to book your spot 250-448-8772.

Warm-Up:
Tabata Knees to Elbows

Tech:
Clean N Jerk; 12, 5, 5 and 5 reps

Workout:
"Grace"
30 Cleans and Jerks for time (men 135lbs / women 95lbs or scaled to ability)

Jill, a member of CrossFit Langley, came by for a visit and WOD. 

In memory of our dear neighbour and one of the hardest working women

June Henderson died Wed Aug 12, 09 at the age of 82.  She did all of her gardening very passionately and by hand for the past 55 years, including clearing her driveway and a path for the postman after every snowfall, dragged countless hoses to water her acre sized yard, raked and carried back to her compost every leaf and grass clipping, gave away most of her home grown vegetables and fruits to her family, friends and neighbours, and always had time for visitors and neighbours alike. 

Work-Out:
"June"
rounds in 20 minutes of
20 Virtual Shovelling (men bar+45lb plate on 1 side / women bar+25lb plate on 1 side)
2 Driveway Farmer Walks (200' total) (men 40lb dumbbells / women 25lb dumbbells)
20 Wall Balls (men 20lb / women 12lb ball)

Hell of a Grinder for a Tuesday

Workout:
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

JJ from Austin, TX came by for a visit and workout.

People often ask me what is CrossFit Community.  Community is having JJ who is a member of CrossFit Austin in Texas, or Susan from CrossFit Taranis in Victoria, BC, or Fandrey from Rocky Point CrossFit in Maple Ridge, BC drop by for a class after finding our website or hearing about us.   

Community is also having members from different walks of life, demographics, and age all work hard together and see each others' hardest and most triumphant moments as they workout to improve their technique, beat their Personal Best times and lifts, and make their lives more fulfilling and healthier. 

Community is going out for a few drinks and a bite to eat after an evening class and laughing at or with your coach. 

Warm-up:
20, 15 & 10 reps of
D-ball slams (men 20lb / women 12lb)
Russian twists (men 8lb / women 6lb)

Tech:
Deadlifts; 12, 5,5,5,5,5
Scale the weight up to 80% of your 1 rep max weight on the third round of 5 reps. 

Workout:
21, 15 of 9 reps of
Deadlifts (men 225lb / women 135lb or scaled to ability)
Push-ups
V-sits
400m Run

JJ pausing for a pose and handing me his camera in the middle of the workout while Alex rests after her set of v-sits. 

Snatch Day

Warm-Up:
Tabata Pull-Ups

Tech:
Burgener Warmup
Snatch Pulls; 12,5,5,5

Workout:
Snatch; 12,7,5,3,2,1,1,1 rep max weight

Start light, really focus on a powerful 2nd pull and hip speed.  Scale the weight to hit your previous Personal Best on the second 1 rep. 

 

Susan from CrossFit Taranis in Victoria, BC came by for a visit and the WOD.

After meeting Susan and discussing their training and business philosophy, it was obvious they run a very cool CrossFit in Victoria, BC. 

They just moved into their new 5000 sqft place this past month, have a look for yourself at www.crossfitvic.com and their photo album here. 
 

Warm-Up:
3x Pose Tech Running drills
800m Run for time

Workout:
"Barbwire"
5 rounds for time of
40 Abmat sit-ups
30 Push-ups
20 Pull-ups
10 Thrusters (men 40lb dumbbells / women 25lb dumbbells)

Wednesday's WOD from...

...our friends at CrossFit Calgary.

Warm-up:
3x Pose Tech Running drills
800m Run for time

Workout: 
10 rounds for time
24 Box Jumps (men 24" / women 20")
12 Burpees
1:00 Rest

 

Underlying cause of every chronic disease known to man is...

"... silent inflammation.  Dr. Barry Sears emphatically believes that the leading cause of inflammation is "Toxic Fat" (arachidonic acid) which is caused by diet (in particular the combination of high insulin and omega 6).  It is the disconnect between the food we eat and our genes that is causing the silent inflammation." from www.fit4younutrition.com/feature-article.html. 

Have a look at the latest Feature Article on www.Fit4UNutrition.com; CrossFit Barry Sears Zone Seminar Review.  The website is a great resource, from my friend Kelly Frankson, which offers everything from a free overview of all relevant nutritional research to nutritional consulting sessions based your individual needs.  See this link for further details About Fit 4 U. 

Today's WOD is a morphed version from Kelly's programming week at CrossFit Vancouver. 

Warm-Up:
75 Double under skips (or 300 single skips as a progression)

Tech:
Power Cleans 12,5,5,5,5
Work your way up to a 5 rep max weight. 

Workout:
Power Clean/Ring Dip Pyramid
2,4,6,8,10,8,6,4 & 2 reps for time of
Power Cleans (men 135lbs / women 85lbs or scaled to ability)
Ring Dips

Michael Fandrey, of Rocky Point CrossFit in Maple Ridge, came by for a visit and joined our 5pm class. 

Warm-Up:
3 rounds for time:
Bear crawl around gym (70')
Crab walk around gym (70')
Duck walk around gym (70')

Tech:
Practice by doing 5 reps of each exercise listed below with your prescribed weight of choice. 

Workout:
"Broomstick Mile"
25 Back squats
25 Front squats
25 Overhead squats
400m Run
25 Shoulder press
25 Push press
25 Push Jerks
400m Run
50 Hang Squat Cleans
400m Run
50 Snatch
400m Run

For today, we're doing three weighted progressions;
> wooden dowels
> men 45lb bar / ladies 35lb bar
> men 95lbs / ladies 65lbs and substitute 10 reps for the 25 (for squats and presses) and 20 reps for the 50 (for Cleans and Snatches). 

You can also substitute a 500m row for the 400m run if necessary. 

Classic "Navy Seal" (aka "Jackie")

Our neighbour Will stopped by to check out the Garaj Mahal and gave us some pointers on rowing.  He's been rowing at UC-Berkeley for the last 4 years and the Canadian under 23 National team for the past 2. 

Warm-Up:
1000m Row

Tech:
Thrusters 5,5,5,5,5 rep max weight

Workout:
Navy Seal
1000m Row
50 Thrusters
30 Pull-Ups

Doug trying to keep up to his son Alex.