CrossFit Glenmore

A good sugar burner after Christmas goodies

If you're anything like me, you probably overloaded on a ton of sugar (home made fudge from Gaspe QC, macaroons, peanut butter cups, etc...) and booze (anything goes). 

Here's the first step in getting your diet back in order.  

Warm-up:
1000m Row

Tech:
Dumbbell Shoulder Press; 5,5,5,5,5 

Workout:
"Tabata That"
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise then on to the next one.  No additional rest between exercises other than the 10 seconds so don't dilly dally. 
Squats
Pull-Ups
Back Extensions
GHD Sit-Ups
Push-Ups
Row (Calories) 

Happy Holidays and 1st Post Xmas WOD

Warm-up:
Tabata Supermans + Hollow Rocks (8 rounds each)

Tech:
Deadlifts 12,10,5,5 rep/rounds increasing weight every round

Workout: (from www.crossfit.com)
Deadlifts; 1,10,1,20,1,30 max weight for each rep/round 
Total the weight used in all six rounds for your score. 

Warm-up by increasing the weight every round in the Tech, then hit your max weight for each rep/round in the Workout and no resting or re-gripping on the ground, pause at the top of your deadlift to catch your breath or attempt a re-grip.  Chalk up and make sure to use the hook-grip throughout or your doomed to fail the 30s.   

Andrew “Nuts” Nuttall - Rest in Peace Brother

A beloved friend Andy Nuttall, who went over to Afghanistan in October, has been killed in action. 

Andy paid the ultimate price to better the lives of others through freedom of Taliban rule so little girls could go to school, women could live and walk about freely, and families could live in love and peace. 

My condolences to his family. He was one of the kindest men I ever met and left a lasting impression. 

We all lost a Big Man today.   

Rest in Peace Andy.  

Warm-up:
100 Double Unders

Workout:
"Chuck Norris" aka "Santa Cruz 500"
for time
50 Box Jumps (men 24" / women 20")
50 Jumping Pull-ups
50 Kettle Bell Swings (men 24kg / women 16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (men 45lb / women 35lb)
50 Back Extensions
50 Wall Balls (men 20lb / women 12lb)
50 Burpees
50 Double Unders 

Tuesday's Olympic Lifting Day and a visit from Damian of CrossFit Vancouver

Warm-up:
1000m Row

Tech:
"Burgener Warm-up"

A series of 6 skill transfer drills in repetitions of three to warm-up and practise the Snatch. 

Workout: "Olympic Lifting Day"  

Start with the Snatch. 
Alternating with a partner do 7,5,3,2,1,1,1 rep rounds while increasing the weight for each round until you can't go up any more.  Record your top lift and move onto the Clean and Jerk.  

Keep a keen eye on your partner and provide both encouraging and constructive criticism.  

Your score is the total of both lifts, Olympic Lifting competition style.  

Damian with a 175lb max Clean and Jerk. 

Monday's WOD and reminder on Holiday Hours

Holiday Hours are as follows: classes as usual Monday to Wednesday (Dec 21-23) and no classes on Thursday - Sunday (Dec 24-27). 

Same for next week except that we'll have a 9am class on Thursday Dec 31st and no 5pm class. 

Warm-up:
500m Row

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

Workout:
Rounds in 20:00 of
5 Ring Rows
10 Overhead Squats (men 45lb / women 35lb)
15 V-sits

Saturday's WOD

Warm-up:
3 rounds of
12 Hollow Rocks
12 Supermans

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

Friday's WOD and Holiday Hours

Holiday Hours are as follows: classes as usual Monday to Wednesday (Dec 21-23) and no classes on Thursday - Sunday (Dec 24-27). 

Same for next week except that we'll have a 9am class on Thursday Dec 31st and no 5pm class. 

Warm-up:
4 rounds of
1:00 Burpees
0:30 Rest

Tech:
Box Squat for anyone who missed yesterday's WOD

Workout:
Max Weight Back Squats; 15, 7 and 3 reps. 

Repeat as often as you wish and total your heaviest weight for each of the three lifts for your score.  

Thursday's WOD

Warm-Up: 
Dot Drill x2, record your best time

Tech:
Tabata Push-Ups

This time go hard for the full 20 seconds in all 8 rounds instead of pacing yourself for your best score and push well past complete muscle exhaustion.  

Compare your previous Tabata Push-Ups score and total for all 8 rounds.   

Workout:

"The Box Squat" as demonstrated by Dave Tate (below) of EliteFTS; 12,10,10 and10 reps

Start without weight then work up to 65-95lbs all the while driving with your posterior chain.  

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.  

Then

Explosive Box Step-Ups; 12,10,10,10 rep max weight
With dumbbells in hand step up onto a 20" box with weight on heels and driving with your glutes-hamstrings.  Explosively Lift your opposite leg as high as you can to generate max air atop the box. 

This exercise was introduced to Herb in Saskatoon many years while training alongside top female decathletes. 

Wednesday's WOD

Warm-Up: 
Concept2 Rower Fish Game x2, log your best score

Tech:
Thrusters 12,10,10
Pointed Toe Kips; 10,10,10

Workout:
The Much Loved/Hated "Fran"
21,15 & 9 rep rounds of
Thrusters (95lbs for men / 65lbs for women)
Pull-Ups

Tuesday's WOD

Warm-Up:
3 rounds of
20 GHD Sit-ups
20 Back Extensions

Workout:

"Wendy"
21,18,15,12,9,6,3 rep rounds of
Pull-Ups
Back Squats (men 75lbs / women 45lbs or scaled to ability)
Shoulder Press (men 75lbs / women 45lbs or scaled to ability)
Sit-Ups

Monday's WOD from Andy at CrossFit Vancouver

Warm-Up:
3 rounds for time of
12 Turkish Get-Ups (men 30lb db / women 20lb db or scaled to ability)
12 V-sits

Tech:
Power Cleans; 12,5,3,2,1,1,1 rep max weight

Workout:
"The Chief"
5 rounds for time
rounds in 3:00 of
3 Power Cleans (men 135lbs / women 95lbs or scaled to ability)
6 Push-Ups
9 Air Squats
Rest 1:00

Saturday's WOD

Warm-up:
Tabata Overhead squats (men 45lb bar / women 35lb bar)

Tech:
Front Squats; 12 rep warm up then 5,5,5,5,5 rep max weight 

Workout:
for time
30 Body Weight Front Squats
30 GHD Sit-ups
30 Back Extensions
600m Row 

Friday's WOD 10 down to 1 and back up to 10

Warm-up:
Tabata V-sits

Tech:
Dumbbell Thrusters; 12 rep warm-up then 5,5,5,5,5 rep max weight

Workout:
Rep rounds of 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 for time
Wall Balls (men 20lb ball / women 12lb ball or scaled to ability)
Pull-ups

Wednesday's WOD

Warm-up:
Tabata Bottom to Bottom Squats

Workout:
Deadlifts; 12,1,1,1,1,1,1,1 rep max weight

Tuesday's WOD

Warm-up:
10...1 for time
Knees to Elbows
Straight Leg Deadlifts (men 20lb dumbbells / women 10lb dumbbells)

Workout:
"Linda" aka "Three Bars O Death"
10...1 for time of
Deadlift (1.5x Body Weight)
Bench Press (Body Weight)
Cleans (.75x Body Weight)

Monday's WOD from CFC

Warm-up:

100 Double Under skips or 500 single skips if don't have a Double Under

Tech:
Warm up each of the following Deadlifts, Hang Squat Cleans, Push Jerks and Overhead Squat with 2 rounds of 5 reps each.

Workout from our friends at CrossFit Calgary:
Rounds in 20 minutes of
5 Deadlifts
4 Hang Squat Cleans
3 Push Jerks
2 Overhead Squats
1 Rope Climb

Use a single bar with 1/2 your Bodyweight or scaled to ability. 

New Space and Tardy Posts

The jar is currently full between teaching classes, Fundamentals and acting as both General Contractor and grunt for the tenant improvements on our new space, so the overflow is my lack of daily WOD postings. 

Doesn't mean we're not doing kick ass workouts, talking diet, sharing recipes or healthy living tips and tricks. 

Friday's WOD from CrossFit Football via CFP at CrossFit Vancouver

Warm-up:
3 rounds for time of
1:00 Dynamax Ball sit-up throws (men 8lb / women 6lb)
1:00 Russian Twists (men 8lb / women 6lb) 

Tech:
Power Cleans; 8,5,3,1,1,1

Workout:
for time:
10 Power Cleans (use 75% of your 1 rep max weight)
20 Push ups
9 Power Cleans
19 Push ups
8 Power Cleans
18 Push ups
7 Power Cleans
17 Push ups
6 Power Cleans
16 Push ups
5 Power Cleans
15 Push ups
4 Power Cleans
14 Push ups
3 Power Cleans
13 Push ups
2 Power Cleans
12 Push ups
1 Power Cleans
11 Push ups

Wednesday's WOD 

Warm-up:
Tabata Hollow Rocks/Supermans

Tech:
Sumo Deadlift High Pulls; 5,5,5
Push Press; 5,5,5

Workout:
"Sasquatch"
21,18,15,12,9,6,3 rep rounds of
Sumo Deadlift High Pulls (men 75lbs, women 55lbs)
Push Press; 5,5,5

On Tuesday, Herb hit a milestone with Double Bodyweight Deadlift.  Congrats Herb. 

CrossFit Glenmore's new home and Monday's WOD

We've been burning the candle at both ends with tenant improvements on our new space.  Our tight construction team, has been working feverishly to get permits, find the right contractors, clean-up, demolish and build out the necessary space for a kick ass CrossFit box in the downtown core. 

We'll have the necessary facilities (2 washrooms, 3 showers and 4 basins) along with double the gear we currently have (including pull-up bars for 20 peeps at a time) to accommodate 40 people according to the city.  

Swing by the place (101-1155 St-Paul Street a half block North of Clement) to check it out but don't be fooled by the construction site mess and lack of sign-age which will all be coming together in the next couple of weeks.  

Monday's But Day

Warm-up:
Plank rotations; 30 sec static hold on your forearms while maintaining a perfectly straight plank hold with Both arms, then Left only, then back to Both, then Right only, then back to Both and repeat for a total of 4:30. 

Tech:
Weighted Box Step-ups; 14,14,14,14,14 rep max weight

Keep your knee over your heel and drive up with your posterior chain until our leg is completely straight then bring your other foot on the box and lead down with the same leg.  Alternate legs for a total of 14.  Men start with 30lb dumbbells / women start with 15lb dumbbells and increase to your max weight.  Use an Olympic bar and bumper plates when you run out of dumbbells. 

Great teamwork with Rob helping Michelle with her balance at the 7am class. 

Workout:
"Grover"
Rounds in 20 minutes of
5 push ups
10 lunges
15 sit-ups