CrossFit Glenmore

Fall Zone Challenge and Hockey Night in Canada

Fall is here and with changing seasons it's a great time to shake things up a little by taking up our very own Fall Zone Challenge by adopting a strict Zone diet (Barry Sears video from the CrossFit Journal) for four weeks starting Oct 7-Nov 4, 09.

That's 40% Carbohydrates from mostly vegetables (a least one green a day), some fruit, 30% Protein from lean meats, fish, eggs and dairy, and 30% Fats from nuts and seeds.  Avoid at all costs sugar and processed foods including grains, breads and pastas. 

If you cannot avoid beer, wine and liquor at least count it as a carb block and adjust your diet accordingly.  Fish oil is highly recommended as it is a great fat and will facilitate in burning excess body fat. 

Got some body fat to loose and need a little extra motivation, join our $25 a head wager for most percent body fat loss over the four weeks.  Weigh-ins are Wednesday Oct 7th and Nov 4th with "Winner takes all". 

Today's workout is in-line with the Opening of the NHL's regular season tomorrow night. 

Warm-up:
rounds in 7:00 of increase by 5lbs every round
6 Turkish get-ups (men 30lb dumbbells/ women 15lb dumbbells or scaled to ability)

Workout:
"Hockey Night in Canada"
10 rounds of
30 sec Wall ball shots (men 20lb / women 12lb or scaled to ability)
30 sec D-ball slams (men 20lb / women 12lb or scaled to ability)
2:00 rest

Osteoarthritis: Treat with Exercise

"A review article from the University of British Columbia in Vancouver shows that exercise does not increase the rate of knee damage in people with osteoarthritis, and usually reduces knee pain and disability (Canadian Family Physician, September 2009)

If you develop pain in your knee that was not caused by an accident or trauma, your doctor will usually check you for known causes of joint damage. If he finds no cause, he will tell you that you have osteoarthritis, which means that he doesn't know why your knee hurts. Most people with osteoarthritis (not associated with trauma) are overweight, do not exercise, and/or have weak muscles that support knee movements.

Osteoarthritis causes a higher incidence of disability than any other chronic condition. It makes exercise difficult, and not exercising increases risk for heart attacks. One in three North Americans over 60 have X ray evidence of osteoarthritis.

People with osteoarthritis should avoid contact sports, but exercise is more effective than any medication to treat this condition. The best activities include swimming and other water- based exercises, stationary cycling or cycling on the road, and muscle strengthening exercises. People with knee osteoarthritis should avoid sports that involve sudden shocks to the knee, such as when the foot hits the ground during running. Inactivity and overweight increase your chances of further knee damage and often lead to a joint replacement."  Exert from Dr. Gabe Mirkin's Fitness and Health E-Zine. 

Warm-up: 
3 rounds for time of
24 Overhead Dynamax ball throwing sit-ups (2 ball simultaneous throws 8lb & 6lb)
24 Russian twists
24 Standing Backward rotating throws

Tech: 
Deadlifts; 12, 5,5,5,5 & 5 reps

Workout: 
"Christine"
3 rounds for time of
500m Row
12 Bodyweight deadlifts
21 Box Jumps

Laser Eye surgery on Sep 23rd prevented me from posting WODs but not coaching

Our first participation in Fight Gone Bad 4 fundraiser was a big success although most of our team completed the workout on Friday since they we're out of town on Saturday.  We raised $1,010 between four of us (over $1,000,000 total worldwide) with more money yet to collect.  We'll work on higher participation next year and make a bigger event out of it. 

Friday's WOD was Wendy. 

Warm-Up:
100 Double Unders

Workout:
"Wendy"
21,18,15,12,9,6 and 3 rep rounds of
Pull-ups
Back squats (men 95lbs / women 55lbs or scaled to ability)
Shoulder press (men 95lbs / women 55lbs or scaled to ability)
AbMat sit-ups 

Uptimate test in trunk/shoulder flexibility and strength

Warm-Up:
Pond Run (1 mile)

Substitute with a 1600m row if you can't run. 

Workout:
Overhead squats; 5,5,5,5,5,5 & 5 rep rounds 

Add up your weight for each round for your total score. 

Here's Russ who's new to classes and quick to pick up the Overhead squat. 

Starting off the week with Barb

Warm-Up:
3 rounds of the DOT Drill

which consists of 6 reps of 5 different hops on a series of 5 dots chalked on the floor.  Great for improving food speed and agility.  

Dancing Vlad who has quicker feet than you'd think. 

Workout: 

"Barb"
5 rounds for time of
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3:00 rest

Progression includes 3 rounds only or as far as you can go within the allotted 1 hour class time.  

Fight Gone Bad IV Prelim workout

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 and wants to complete it on the 25th. 

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

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

Warm-up:
10,9 and 8 rep rounds for time of
Turkish get-ups (men 30lb dumbbell / women 20lb dumbbell or scaled to ability)
Pull-ups

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)

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

CrossFit Total

Everyone's going to do this great CrossFit benchmark workout so we're carrying it over to Thursday as well for anyone who wasn't here on Wednesday. 

Warm-Up:
400m run

Dynamic shoulder, and glute-ham stretches so we're goo and ready. 

Workout:
"CrossFit Total"
Back Squat; 5,3,2,1,1,1
Shoulder Press; 5,3,2,1,1,1
Deadlift; 5,3,2,1,1,1

Total the 1-rep max weight for each exercise for your score. 

If you we're here Wednesday, you're doing "Michael". 

Warm-Up:
1000m Row

Workout:
"Michael"
3 rounds for time of
50 GHD Sit-ups
50 Back Extensions
800m Run

Fun with ropes

Warm-Up:
5 rounds of
10 bird pickers (men 15lb dumbbells / women 10lb dumbbells)
4 noodle rolls (lying on your back with arms and legs extended without touching the floor roll over completely on your back again then return to the starting position)

 

Tech:
Rope climbing practice using a variety of leg crimps; wrap N pinch, navy seal, pointed toes, etc...

Workout:
7 rounds for time of;
7 Dumbbell Squat Cleans (men 30lb / women 20lb or scaled to ability)
21 V-sits
2 15' Rope climbs

CrossFit's most Loved/Hated WOD

Warm-Up:
1000m Row for time

Tech:
5 rounds (with emphasis on technique)
5 supermans
5 log rolls
5 kips

Thrusters; 5,5,5

Focus on powerful hip explsions for both the kips and thursters, and use your time to scale the weights accordingly.

Workout:
"Fran"
21, 15 and 9 rep rounds
Thrusters (95lb for men / 65lb for women or scaled to ability)
Pull-Ups

Thursday's WOD

Warm-Up:
+1 rep every round for 5:00 of
Pull-Ups
Box Jumps

Workout:
8 rounds for time of
30 seconds of Dumbbell Thrusters (men 30lb / women 20lb or scaled to ability)
30 seconds of Lunges
30 seconds of D-ball slams (men 20lb / women 12lb or scald to ability)
60 second rest

Add up your reps for all rounds for your total score.

Glute-Ham recruitment via Box Squats

Warm-Up:
Tabata Handstands
rest 1 minute then
Tabata L-sits

Tech:
"The Box Squat" as demonstrated by Dave Tate (below) of EliteFTS. 

Notice how Dave is driving off the box with a glute-hamstring explosion instead of using his quads. 

Check out the following YouTube video for more details or the CrossFit Journal with several articles by Dave.  

Workout:
Back Squats; 5,5,5,5 and 5 reps

Add up the weight used for each round of 5 reps for your total score.

Here's our very own Bekk with his top lift of 285lbs. 

Ills of Ibuprofen and Tuesday's WOD

"Ibuprofen and other NSAIDs (Non Steroidal Anti-Inflammatory Drugs), taken before or after exercise, interfere with the benefits of training for fitness and athletic competition because they delay healing of damaged muscles (British Journal of Sports Medicine, August 2009)." 

Read more here; http://www.drmirkin.com/public/ezine090609.html

Interested in discovering more effective forms of healing and pain management check out The Real Heal from Outside Magazine or better yet browse through the Medical/Injuries category of the CrossFit Journal.  

Warm-up:
"Jacobs Ladder"
Rounds in 10 minutes of
5 deadlifts
5 cleans
5 front squats
5 push press
Start with 20lb dumbbells for men / 10lb dumbbells for women and increase by 5lb every round for 10 minutes.

Workout:
"Elizabeth"
21, 15 and 9 reps of
Cleans (men 135lbs / women 85lbs)
Ring Dips

CrossFit classic workout Helen

Warm-up:
Tabata V-sits

Tech:
Shoulder Press; 12, 3,3,3,3

Workout:
"Helen"
3 rounds for time of
400m Run
21 Kettle Bell Swings (men 24kg / women 16kg or scaled to ability)
12 Pull-Ups

Sumo Training

Warm-up: 
Knees to Elbows; 10,9,8,7,6,5,4,3,2,1 reps.

Workout from Andy Sack at CrossFit Vancouver:
"Sumo Training"
3 rounds for time of
> 10 Sumo Deadlift High Pulls (men 95lb / women 55lb or scaled to ability)
> 15 Abmat Sit-ups
> 200m Sprint
then rest for 2 minutes.

And repeat entire cycle for total of three rounds.