CrossFit Glenmore

Handstands and Front Squats

Warm-up:
Tabata Squats

Tech: 
Handstands

With the help of two spotters, from a lunge position with arms locked overhead kick your legs up one at a time in the middle of the room.  Spotters reach down to help the active member (person doing the handstand) kick up their legs if necessary and provide as much or as little help required to hold a max time handstand.  Remember to press your body into the straightest line possible by reaching your toes to the sky. 

Workout:
Front Squats; 12,5,5,5,5,5 max weight reps

Add up the total of your heaviest 5 sets of 5 reps for your score. 

Another Gymnastics WOD from CrossFit Vancouver

Warm-up: 
Tabata Lunges

Tech: 
Gymnastics Kip; 10,10,10
Open and close shoulders, chest cavity and hips while keeping your entire body engaged with toes pointed and no breaking at the hips. 

Strict Knees to Elbows; 10,10,10

Workout: 
"Gymnastics Gone Bad"
3 rounds of 1 minute each
Alternating Pistols
Strict Knees to Elbows
Double Unders
Burpees
Row (for calories)
Rest

Total up your reps for each station/round for your total score.  

The Brawler

Warm-up:
400m Ball Run

Tech:
Dumbbell Thrusters; 12,5,5,5,5,5

Workout:
"The Brawler"
21,15 and 9 rep rounds of
Dumbbell Thrusters (men 35lb / women 20lb or scaled to ability)
V-sits
Burpees

Clayton Jones, local BJJ champ joined us for the 9am WOD to see what CrossFit's all about. 

Monday's Gymnastics WOD and this past week-end's Gymnastics Cert

I'm back from CrossFit Vancouver where I attended a CrossFit Gymnastics Certification lead by Jeff Tucker, retired competitive gymnast, bull fighter, firefighter, police officer, and present day dad, gymnastics coach and all around great guy. 

We practiced performing and coaching several movements, along with their progressions, such as bar/ring pass-overs, levers, muscle ups, iron cross, and handstand/handstand push-ups free standing, against the wall and on paralette bars. 

Today's WOD from CrossFit Vancouver, is a great gymnastics sampling.  

Warm-up:
Stretching; dowel pass-overs, lunges, Samson stretch lunges, bar hangs (x3 reducing hand width every time) 

Tech:
Back Lever progressions on rings 

 While hanging from the rings (with mat below and two spotters) bring your knees and chin into your chest and curl up into a ball, then raise your hips over your shoulders to the neutral position and hold for a count of 3 seconds.  Complete more advanced progressions; knees through for additioal 20-45 degress then straight leg both for counts of 1-3 seconds.  Spotters get nice and close with the active member (person doing the actual movement) and don't let them pass through to a dismount always reverse the movement to the starting position to prevent injury. 

Workout:
Rounds in 10 minutes of;
9 Gymnastics kips - toes pointed and entire body is active
7 Hollow rocks
5 Ring push-ups

Strength Day with 1 rep max Clean and Jerks.

Warm-up:
1000m Row

Workout:
Clean and Jerk; 12,7,5,3,2,1,1,1

"Prime Time" from our friends at CrossFit BC

Warm-Up: 
50 D-ball slams

Tech: 
Shoulder Press; 12,5,5,5,5

Workout: 
"Prime Time" from our friends at CrossFit BC
19,17,13,11,7,5,3,1 rep rounds of
Wall Balls (men 20lb / women 12lb)
Pushups
Box Jumps (men 24" / women 20")
Pull-ups

Pose Tech running and Turkish Get-ups

Warm-Up: 
3x Pose Tech Running Drills
800m Run

Tech: 
Turkish Get-ups; 6,6,4,4,2,2
Start with men 25lb / women 15lb dumbbells and keep doing 1 per arm until you reach your max weight.  

Workout: 
10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 rep rounds of
Knees to Elbows
Lunges (per leg)

Power Cleans, and Friday/Saturday WODs

Today's focus is a quick powerful movement; Power Clean. 

Warm-up: 
Tabata Push-ups

Tech: 
Power Cleans; 12,5,5,5,5 max weight reps

Workout: 
21, 15 and 9 reps of
Power Cleans (men 95 lbs / women 65lbs)
Ring Dips
V-sits

Steely eyed Jay and the 6am crew hard at work.  

Saturday 

Warm-up: 
1k Indian Ball Run (20lb ball); group ball run with the last person picking up the ball and sprinting to the front of the line to drop the ball for the last person to pick it up and repeat. 

Tech:
1 mile pond run for the keeners

Workout:
21,18,15,12,9,6 and 3 rep rounds of
Thrusters (men 40lb dumbbells / women 25lb dumbbells)
V-sits
Back Extensions

Ky's behind in view (who joined while her break from Bella Coola) for the 10am Saturday class. 

Friday 

Warm-up:
10 rounds for time of partner Dynamax ball throws (men 8lb / women 6lb)
chest pass
overhead pass
Right side straight arm
Left side straight arm
Right backwards twist throws
Left backwards twist throws

Workout:
"Max Weight Back squats for 15, 7 and 3 reps (from our friend T-bear at CrossFit Vancouver)"  

Total the weight for all three lifts and you can repeat each lift as many times as you wish.  We found the best results with 12, 5, 15, 7, 3, 3, 7, 15. 

Make sure to warm-up with lower weight squats before you attempt the money makers (15, 7 and 3 reps), slow descent, breath deeply between reps at the top and no racking while completing each sequence of rep/rounds.  Almost forgot, look out for the adrenaline rush 3-5 seconds after you rack the bar. 

Wednesday's WOD and New Space

We just signed a 5 yr lease for a new 2,000 sqft space located at 1155 St-Paul Street (corner Clement Ave) blocks away from the beach and Prospera place.  Stay tuned for move and Grand Opening date. 

Warm-Up: 
4 rounds for time of
30s GHD Sit-ups
30s Bird pickers (men 20lb db / women 10lb db)
30s Russian twists (men 8lb ball / women 6lb ball)
30s rest

Add up your reps for a total score. 

Tech: 
Squat Cleans; 12, 5,5,5,5 rep max weight

Workout:
rounds in 20 minutes of
7 Pull-ups
10 Push-ups
14 Dumbbell Squat Cleans (men 40lb db / women 25lb db or scaled to ability) 

Day 7 of the Fall Zone Challenge - Cod / Sole fillets and "Turkey Buster"

I bet you're dying for a lighter fare for dinner, so why not try out cod or sole with steamed vegetables. 

Ingredients (easily found in your local grocery store's frozen seafood and produce sections):
Fry on medium heat 2lb (0.900 kg) Cod or Sole fillets in 1.5 tbs of butter and season with salt, pepper and 1 tbs of dill.  Roast garlic shrimp skewers in the oven or BBQ to add a little variety. 

Our side dishes included steamed carrots, broccoli and spinach.   

Warm-Up: 
rounds in 5 minutes
2 squats (+2 every round)
1 push-up (+1 every round)

Tech: 
Handstand push-ups (if you can) / Handstands; 3 rounds for max reps/time 

Workout:
"Turkey Buster"
800m run
25 v-sits
25 overhead squats (men 45lb / women 35lb)
25 pull-ups
400m run
25 knees to elbows
25 thrusters (men 45lb / women 35lbs) 
25 burpees
800m run

Tamara joined the Muskens and Vlad "The Russian Terminator" at the 9am class. 

Friday's WOD

Warm-Up:
Rope climbs in 3:00
50 Kettle bell swings (men 24kg / women 16kg or scaled to ability)

Tech:
Dumbbell Bench Press; 12,5,5,5,5 

Switch to an Olympic bar when you run out of weight. 

Workout (from our friends at CrossFit Vancouver): 
4 rounds for time of
24 One-arm Dumbbell Power Snatch (men 40lb / women 25lb or scaled to ability)
12 Rind Dips
400m Run

Calen (aka Lesnar) and Vlad "The Terminator" at the 9am class.  

Fall Zone Challenge-Day 2, Cauliflower Mashed "Potatoes" and daily WOD

For a great alternative to traditional mashed potatoes with a much lower glycemic index (enter the blood stream slower, raise blood-sugar levels slower hence producing a moderate insulin response) and represent a less dense carbohydrate which means you can eat more with a less blood-sugar/insulin impact, try Mashed Cauliflower.  

How much more?  The average male can eat 8 cups of Mashed Cauliflower (4 blocks) compared to 4/5 cup of mashed potatoes (also 4 blocks) (taken from Enter The Zone, Barry Sears, Ph.D.). 

Warm-up: 
Tabata Russian Twists (men 8lb ball / women 4lb ball)
1:00 rest
Tabata Supermans

Tech:
Back Squats; 12,5,5,5,5 reps

Workout:
for time
30 Body weight Back Squats (scale the weight to a weight you can do 5-10 reps)
1000m Row

Ian and Jim hard at work at 6am. 

Day 1 of the Fall Zone Challenge, Manhattan Clam Chowder and Quenby

Today is the start of our Fall Zone Challenge which we'll do the weigh-ins and body fat tests over the next couple of days. 

Tamara made a double batch of Manhattan Clam Chowder last week, here's the recipe.  

Ingredients:
2 carrots (thinly sliced), 3 celery ribs with leaves (thinly sliced), 1tbs of fresh parsley, 1 large can (28 oz) of tomatoes, 1.5 tsp salt, black pepper to taste, 1 bay leaf, 1 tsp dried thyme, 3 medium potatoes (diced), 3 cans (6-7 oz each) minced clams with juice, 1 bottle (8 oz) clam juice, and 1 tbs flour blended with 1 tbs of bacon grease (optional for thicker broth).

Fry 6 slices of bacon with 1 cup of chopped onion in large soup pan then add remaining ingredients and boil gently for 30-40 minutes.   

Warm-Up:  
4 rounds of
20' straight R-arm dumbbell lunges (men 10db/women 5db)
20' straight L-arm dumbbell lunges (men 10db/women 5db)
40' Samson stretch

Tech: 
Dumbbell Push Press; 12,5,5,5,5

Workout:  
"Quenby"
7 rounds for time
5 one-legged squats per leg
10 pull-ups
15 push-ups
20 sit-ups

Monday's WOD and Zone friendly recipes

The Fall Zone challenge officially starts tomorrow.  To assist people in their 4 week long shunning of all things processed (flour, pasta, refined sugar, etc...) we'll be posting recipes to help shake things up and provide a variety of menus.  

"Fondu Chinoise", recipe from Grand'man Blouin

You'll need a fondue pot with all the cutlery and don't forget a bottle of oil. 

Ingredients:

Choose a variety of finely sliced seafood and meets.  We used a chicken breast, beef tenderloin, 2 cups of peeled shrimp and 2 cups of scallops from our freezer and thawed them out over the afternoon. 

Fill your fondue pot to determine how much liquid it can handle and don't forget to leave some room for the actual meet you're going to cook.  Our pot handles 1L with 1.5-2 inches from the top.   

Mix and heat chicken, beef or vegetable broth (or a mixture of) and add 1 cup of wine with 2-3 table spoons of Soy sauce.  We used 3 cups of chicken/vegetable broth with 1 cup of white wine and 3 tbs of Soy sauce. 

You can also serve dipping sauces such as chili or even BBQ sauce or better yet enjoy the naturally slow cooked taste of the meat with a hint of broth. 

Steam your favourite vegetables; fresh carrots and swiss chard from our garden was our choice and get ready for a nice enjoyable slow cooked meal and don't forget to serve wine with your meal to add to the experience. 

Warm-Up:
2000m Row 

Tech:
Dumbbell Front Squats; 12, 5,5,5,5

Workout:
3 rounds for time
300m Row
9 Dumbbell Front Squats
12 GHD Sit-ups
9 Jumping Squats
18 Back Extensions

Strength Day - 1 rep max Deadlifts

Warm-Up: 
4 rounds for time of
200m sprint
1:00 rest

Workout: 
Deadlifts; 12, 7,5,3,2,1,1,1 rep/rounds

Warm up set of 12 reps then increase the weight with every round to hit your previous 1 rep max on the second round of 1 then try to beat it on your last one and keep going if you're successful. 

Congrats Sue on your new 1 RM Deadlift weight of 200lbs.  Next time your husband dumps his Harley you can lift it off him.