CrossFit Glenmore

Friday's WOD

Warm-up:
8,7,6,5,4,3,2,1 of
Knees to Elbows
Burpees 

Tech:
Overhead Squats; 12,5,5,5,5,5

Workout: from our friends at CrossFit Vancouver
In teams of 2, each member completes the following amount of reps. (only one person works at a time and break it up however you want). 
21-15-9 of
Overhead Squats (men 95 lbs / women 55 lbs)
AB Mat sit-ups (hands on head at all time)
Sumo Deadlift Highpulls (men 95 lbs / women 55 lbs)

Matt/Jay head to head with Dave/Ian at the 6am class. 

Wednesday's WOD

Warm-up:
100 Double Unders (or 500 single skips)

Tech:
Three rounds of Max Ring Dips.  Score is total of all three rounds 

Workout:
"Widowmakers"
Low bar back-squat 20 rep max

Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it.  Breathing is the key, so make sure to breath deeply prior to the descent and exhale  near the top of your squat on the way back up.  Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps. 

The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter. 

Tuesday's WOD

Warm-up:
Tree Brewing Beer Run (800m)

Tech:
Front Squats; 12,5,5,5,5,5 

Workout:
30 Bodyweight Front Squats
1000m Row
20 Bodyweight Front Squats
500m Row
10 Bodyweight Front Squats

First Workout at the New Gym

Big thanks to Jim, Herb, Willis, Matty, Jay, Ian, Dij, Otis, Bekk and anyone else I missed who came out to help us move this week-end and even stuck around to help lay some rubber. 

Warm-up:
Tree Brewing Beer Run (800m)

Tech:  
Deadlifts; 12,5,5,5,5,5

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

Last Workout at the Garaj Mahal

I wanted everyone's last workout in the Garaj Mahal to be comparable to their first one but a little more difficult which is why were doing everyone's favourite warm-up "The Ball Run" again, then...   

Warm-up:
400m Ball Run (men 20lb / women 12lb)

Tech:
Max rep Pull-ups, Ring Dips, Push-ups, Sit-ups (in 60 sec) and Rope Climbs (60 sec). 

Workout:
"Last Tabata in the Garaj Mahal"
Squats
Kettle Bell Swings (men 24kg / women 12kg)
Back Extensions
Dumbbell Hang Squat Cleans (men 30lb / women 20lb)

Followed by a few drinks to celebrate. 

Moving Out and On to the New Gym

Friday will be the last day of classes in the Garaj Mahal on Glenmore.  We'll be meeting there at 9am on Saturday to pack up and move the current gear to the new location "to be named later" at 101-1155 St-Paul Street followed by our first unofficial workout in the new place. 

Wednesday's WOD

Warm-up:
+1 per round for 10 minutes
1 Pull-up
1 Push-up

Complete as many rounds as you can in 10 minutes 1 of each then 2 of each then 3 of each and so on...

Tech: 
Box Squats; 12, 10

Workout:
"Widowmakers"
Low bar back-squat 20 rep max

Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it.  Breathing is the key, so make sure to breath deeply prior to the descent and exhale  near the top of your squat on the way back up.  Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps. 

The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter. 

Tuesday's WOD

Warm-up:
800m Run

Tech:
Turkish Get-ups; 12,6,6,6,6,6 reps

Workout:
"Centurion"
for time
100 Jumping Squats
3 min rest
100 Shoulder Press
3 min rest
100 Ab-Mat Sit-Ups
3 min rest
100 Sumo Deadlift High Pulls

Monday's WOD

Warm-up:
Tabata Lunges

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

Workout:
"Lil Yvonne"
3 rounds for time
400m Row
21 Power Cleans (men 95lbs / women 55lbs)
15 Pull-ups 

New Location at 1155 St-Paul Street and WODs

Everyone is helping out to finish the new gym, including Jay (missed him in the shot) Tamara , her Dad Larry and Mom Jean who's been watching our kids.

Last coat of paint, plumbing and electrical finishes along with inspections will happen this week and we'll be moving our regular classes from the Garaj Mahal to the yet to be named new location at 1155 St-Paul street for next Monday Jan 25, 2010.   

Saturday

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:
Deadlifts; 12,5,5,5,5 

Workout:
3 rounds for time of;
12 Bodyweight Deadlifts 
18 V-sits
24 Box Jumps
400m Run

Friday

Warm-up:
Gym Rounds in 10 minutes of
Bear Crawl
Duck Walk
Crab Walk

Tech:
Handstands

Workout:
"Wabbits" from Sheppy at CrossFit Vancouver

10 Burpees
200m Run
9 Burpees
200m Run
8 Burpees
200m Run
7 Burpees
200m Run
...
2 Burpees
200 Run
1 Burpee
200m Run

Wednesday

Warm-up:
Tabata Kettle Bell Swings 

Tech:
Clean and Jerks; 12,1,1,1,1,1

Workout:
Widowmakers
Low bar back-squat 20 rep max

Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it.  Breathing is the key, so make sure to breath deeply prior to the descent and exhale  near the top of your squat on the way back up.  Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps. 

The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter. 

Tuesday's WOD

Warm-up:
10,9,8,7,6,5,4,3,2,1 rep rounds of
Knees to Elbows
Back Extensions

Tech:
Overhead Squats; 12,5,5,5

Workout:
100 Overhead Squats in the least number of sets possible
When you drop the bar for a rest do 15 Box Jumps.  No time just complete the whole thing in 20 minutes or less.  

Choose the max weight you can complete 5 reps comfortably.  Max weight then least number of sets takes the leader board. 

Monday's WOD

Warm-up:
Alternate Straight Arm Dumbbell Lunges; 1 length of the gym and back,
Push-ups; then 5
2 lengths/10 push-ups, 2 lengths/15 push-ups and 2 lengths/20 push-ups

Tech:
Practice the following sequence to determine adequate workout weight

Workout:
7 rounds for time of the following sequence;
Power Clean
Front Squat
Push Jerk
Back Squat
Push Press
then rest 30 seconds,

and repeat for a total of 7 times. 

Complete each movement in it's entirety for a single rep before moving onto the next one. 

Update on New Space and Week-end WODs

Renovations on the new gym space (1155 St-Paul Street) are progressing well.  Big thanks to Gary, Dij, Curtis, Lesnar, Otis and Bekk for their help with odd jobs on the week-end.   

We're planning to open the doors and start training in the new place the week of Jan 18th so stay tuned for further updates.  

Saturday's Snatch and Widowmakers

Warm-up:
Tabata Burpees

Tech: 
Snatch; 12,5,5,5,5,5 max weight reps

Workout:
"Widowmakers"
20 rep Max weight Back Squats. 

Complete a few warm-up sets (12, 5 and 5 reps) and start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it.  Breathing is the key, so make sure to breath deeply prior to the descent and exhale  near the top of your squat on the way back up.  Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps. 

The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter. 

Friday's Rowing Helen

Warm-up:
Tabata Push-ups

Tech:
Sumo Deadlift High Pulls; 12,5,5,5,5,5 max weight reps 

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

Wednesday's Maximum Effort from T-Bear at CrossFit Vancouver

Warm-up:
12' Ladder Drill (back and forth) for time
> Side Step Crossover
> Hop Scotch
> Single Leg Hop
> 180 Turn Hop
> Heal2Hand Touch
> In/Out

Practice the steps as needed and repeat the full sequence twice for individual time. 

Workout:
Test #1 - How fast can you finish 20 pull-ups?
Test #2 - How fast can you front squat 95/135lbs for 30 Reps?  Racks allowed.
Test #3 - How fast can you complete 30 full range GHSU's?
Test #4 - How fast can you box jump 20 inches for 30 reps? 
Test #5 - How fast can you farmer walk 100m with 50lb / 30lb dumbbells? (modified from CF Vancouver's 135/85lbs locked out over head). 

Add up all your times for your score.

Rest as needed between the lot but keep it going so your hitting each test within 5 minutes of finishing the last.

Tuesday's Muscle Ups

Warm-up:
1000m Row 

Tech:
Muscle Up practice and and progressions which include starting on your knees with lowered rings. 

Workout:
3 rounds for time of
3 Rope Climbs
6 Dumbbell Squat Cleans (men 50lb dumbbells / women 30lb dumbbells or scaled to ability)
9 Push-ups
1 Muscle Up

New Location and 1st WOD of the New Year

The renovations on our new location are progressing well and we expect to be up and running by mid-month. 

Monday's WOD 

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

Tech:
Overhead Squats; 12,5,5,5,5,5 rep rounds 

Workout:
"Cindy"
rounds in 20 minutes of
5 Pull-ups
10 Puch-Ups
15 Squats