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Tech:
Box Squats
Workout:
Back Squats; 12,5,5,5,5,5 reps max weight
Lesnar's 245lb 5 rep max weight.
Workout:
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
New Space at 101-1155 St-Paul Street is taking shape and will be ready to move into in December.
Warm-up:
3 rounds of
20 Back Extensions
20 Overhead Dynamax Ball Sit-up Throws
20 Russian Twists
Tech:
Squat Cleans; 12,5,5,5,5,5 rep max weight
Workout:
21, 15 and 9 rep rounds of
Squat Cleans (men 95 lbs / women 65 lbs)
Ring Dips
Matty pale and ripped.
Warm-up:
Tabata Push-ups
Tech:
Shoulder Press; 12,5,5,5,5,5 rep max weight
Workout:
5K Row
Kathy and Marg join Michelle and the 7 am regulars for their first class.
Workout:
"CrossFit Total"
1 rep max weight in each of the following
Shoulder Press
Back Squat
Deadlift
Otis' new Personal Best deadlift of 330lbs. At a boy Otis!
Nobody has yet shown any way to extend the life span of humans. However, both exercise and calorie restriction (with adequate nutrients) have been shown to extend the life span of animals. Both of these measures apparently extend life by increasing the number and size of mitochondria in cells and making them turn food into energy more efficiently. Each cell in your body contains up to several hundred mitochondria which provide the most efficient chemical reactions in your body for converting food into energy.
For now, we know that you will shorten your life and increase risk for many diseases by allowing blood sugar levels to rise too high after meals. A diet that keeps sugar from rising too high after meals (and reduces the entry of sugar into cells) can prevent diabetes, help control all the side effects of diabetes (JAMA, December 16, 2008), cause the most weight loss, and allow many type II diabetics to safely stop their medications (Nutrition and Metabolism, January 2009). Avoid foods that cause the highest rise in blood sugar levels: sugar in liquid form (sugared drinks, fruit juices, and adding sugar to any drink); foods made from flour (bread, spaghetti, macaroni, pretzels, bagels and so forth); and foods with added sugar.
You should also exercise every day. Exercise causes muscles to remove sugar from the bloodstream at a very rapid rate and this effect lasts maximally for about half hour after you stop exercising, then tapers off until it stops completely after about 17 hours. Furthermore, since lack of vitamin D causes high blood sugar levels, you should make sure that your blood level of vitamin D3 is above 75 nmol/L (see the note on new vitamin D recommendations below).Exert from Dr. Gabe Mirkin's Fitness and Health E-Zine, November 15, 09.
New recommendations on vitamin D
At the University of Toronto School of Medicine's
"Diagnosis and Treatment of Vitamin D Deficiency" conference on
November 3, 2009, thirty of the world's leading researchers on
vitamin D recommended 2,000 IU of vitamin D daily (the current
recommendation is 600 IU). Vitamin D3 blood levels should be
100-150 nmol/L (40-60 ng/ml); the existing recommendation is
30-50 nmol/L.
Vitamin D pioneer Dr. Cedric Garland presented data
showing that raising vitamin D levels to 200 nmol/L decreased
breast cancer risk more than 77 percent. He said: "Breast cancer
is a disease so directly related to vitamin D deficiency that a
woman's risk of contracting the disease can be virtually eradicated
by elevating her vitamin D status to near that level." Recent work
has shown that all cells in the body have "vitamin D receptors" to
control normal cell growth. Garland presented new evidence that
low vitamin D status compromises the integrity of calcium-based
cellular bonding within tissues, which allows rogue cancer cells
to spread more readily.
Vitamin D deficiency is associated with at least
24 cancers, diabetes, multiple sclerosis, heart disease, falls
and fractures, psoriasis and many other health problems.
More on Vitamin D
Warm-up:
500m Row
Workout:
3 rounds for time of
500m Row
9 Clean and Jerks (men 95lbs / women 55lbs)
12 Push-ups
15 GHD sit-ups
Tech:
Bench Press; 12,5,5,5,5,5 max weight
Work-out:
"Lil V-sitting Nic"
Max pull-ups in 20 minutes
200m Run
Max pull-ups
10 V-sits
Complete as many pull-ups as you can on each round and do 10 V-sits once you drop from the bar (or rest if you're on the box), and repeat the rounds for as many times as you can in 20 minutes. Score your total number of pull-ups.
Workout:
"Navy Seal" (aka Jackie)
1000m Row
50 Thrusters (men 45lb / women 35lb or scaled to ability)
30 Pull-ups
Grand Maman Chouinard's Soupe aux Poissons
Ingredients:
2lb of fish; cod, salmon, halibut, 1/2lb of shrimp, 1/2lb of scallops.
1/4lb of slated pork (or bacon) cut in cubes
1 cup of onions cubed
6 potatoes cubed
2 cups of water
2 tsp of sea salt
1/4 tsp of pepper
2 cups of milk
1 can of Carnation evaporated milk
3 tbs whole wheat flour
In large soup pot cook pork (or bacon) and put aside while keeping 1 tbs of fat in the pot to fry onions until tender. Add potatoes with water and boil for 10 minutes then add fish fillets on top and cook until they flake apart. Remove fish with slotted spoon and break into bite sized pieces. Mix milk and flower until uniform then add to soup.
Add shrimp and scallops and cook at low heat then add remaining fish and simmer. Adjust seasoning to taste then add pork (bacon) bites before serving.
Enjoy!
Workout: (from our friends at CrossFit Vancouver)
I call it "Tabata Squat Ironman"
As many rounds as possible of 16 squats (or sccaled to ability)
10am Class hard at work with some notables; Josh (48 rounds of 15), Lyn (65 rounds of 12), Brent (60 rounds of 12) and Sue (53 rounds of 12).
In honour of Remembrance Day tomorrow's class schedule is reduced to a 10am Class for the morning people and a 4pm class for the evening crowd.
Tech:
Burgener Warm-up
Snatches; 12, 5,5,5,5 reps max weight
Kathryn who just made it into classes.
Workout:
21, 15 & 9 rep rounds of
Dumbbell Snatches (single arm)
Knees to elbows
Push ups
Bones and the 9am class.
Workout:
"Kelly"
5 rounds for time of
400m Run
30 Wall Balls
30 Box Jumps
Stoner working hard on Friday 6am.
CrossFit Glenmore members (all 44 strong) are hard working (in life and our gym) fun loving and strong willed people of all ages; 12% under 30, 32% in their 30s, 30% in their 40s and 27% in their 50s. And next year well have 4 or 11% in their 60s.
Don't be scared by the workouts as all weights and exercise progressions are scaled to each individual's ability. If you crush everyone's time we up your weight or progression level of the exercise the next time around.
The only common trait of our members is they are here 1 hour (3-5 times a week) to work hard at the most effective fitness protocol available. Go here How to Get Started? for more information on how to join.
Warm-Ups:
Max Pull-ups in 5:00
Workout:
Deadlifts; 12, 7,5,3,2,1,1,1 reps
Nicole new PB (Personal Best) deadlift of 170 lbs.
From our friends at CrossFit Vancouver:
Warm-up:
Tabata Double Unders
Tech:
Deadlifts; 12,3,3,3 reps of max weight
Workout:
4 rounds for time of
7 Squat Clean Thrusters (men 95lbs / women 65lbs or scaled to ability)
7 Ring Dips
7 Pull-ups
7 Box Jumps
