CrossFit Glenmore

Wednesday's WOD

Warm-up:
4x 100m Sprints

Make sure to warm-up your quads and gluts with a series of dynamic stretches including a short series of warm-up strides (totalling approximately 200m). 

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

Workout:
Rounds in 20 minutes of
7 Overhead Squats (men 95lbs / women 55lbs)
1 Dot Drill; (5 different steps 6x each on 5 circles on the floor; hopscotch, left hop, right hop, bunny hop, and hopscotch with a turn)
14 V-sits

Tuesday's WOD

Warm-up:
Knox Mountain Market Run (1460m) 

Ian, me, Willis, Curtis and Kelly this past Sunday at the Okanagan College Campus to Campus Half Marathon.  We did the team relay where we finished 2nd. 

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

Workout:
21,15 & 9 rep rounds
Squat Cleans (men 135lbs / women 95lbs)
GHD Sit-ups
Back Extensions
400m run

Monday's WOD

Warm-up:
Tabata Push-ups
1:00 Rest
Tabata Pull-ups 

Workout:
Push Press; 12,3,3,3,3,3 rep max weight
Back Squat; 12,3,3,3,3,3 rep max weight

George with a 295lb 3 rep back squat, who claims all the farm work he did as a child (in the 50's) is what makes him so strong today, takes the board.    

Friday's WOD

To keep in step with our CrossFit Games Sectional Qualifiers theme, we're doing Event 4 of the BC Sectional held this week-end (March 27-28, 2010) in Squamish, BC.   

View the results here for updates throughout the week-end. 

Warm-up:
3 rounds
1:00 Calorie Row
1:00 Rest
1:00 Double Unders
1:00 Rest

Workout:

Event 4 "Ride the Lightning" Sunday (9am start)
5 Rounds for time of:
200m Medball Run (20/14lb)
9/4 Ring Dips
12 Pull-ups
15 Wallball (20/14lb)

6am class hard at work.  

Wednesday's WOD

Here's another WOD from the CrossFit Games Sectional Qualifiers, this time it's from the BC Sectional held this Saturday March 27,10 in Squamish, BC.   

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

No clock on this one.  Take your time to loosen up and warm-up your back and abs for the following lifts. 

Workout:
Event 1 "Football Total"
1RM Power Clean
1RM Back Squat
1RM Bench Press
1RM Deadlift

The Lifts will be done in the order above, completing one before moving on to the next.
We're giving our members unlimited tries until you fail but must complete all lifts within 40 minutes (unlike the qualifier where you have three attempts for each only). 

Your best 1RM in each will be combined for a total score. 

Tuesday's WOD

Warm-up:
Beer Run (800m) 

Workout:
"Wendy" (the 84 rep version not the 66 one from CrossFit Vancouver)
21,18,15,12,9,6,3 rep/rounds of
Pull-ups
Back Squats (men 95lbs / women 55lbs)
Shoulder Press (men 95lbs / women 55lbs)
Ab-Matt Sit-ups

Monday's WOD

The CrossFit Games Sectional Qualifiers are underway all around the world.  Here's a kick-ass WOD they did on the first day of the South Central Texas Sectional. 

Warm-Up:
Tabata V-Sits

Tech:
Deadlifts; 12,5,5,5, ...

Warm-up by starting light and work your way up to a weight you can do for 10 reps in preparation for the workout.  The deadlift weight will seam alot heavier after a 200m Row. 

Workout:
Workout 1 (Saturday, 9am) "Dead Man's Row" In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)

Score = Row time - (Deadlift Reps x 5 seconds)

Unlike the actual Sectional WOD, where we found later you had 10 seconds to move from the rower to the weighted bar and couldn't drop or re-grip hence completing all deadlifts in a row, we allowed members to drop, re-grip and complete as many deadlifts as possible in the alloted 12:00 time. 

Friday's "Kity Kat"

Warm-up:
Concept2 Fish Game x2 (4:00 rowing game)

Tech:
Alternating Dumbbell Box Step Ups(each leg)); 12,6,6,6,6,6

With dumbbells in hand step up onto a 20" box while maintaining the weight on your driving leg's heal until completely straight before bringing trailing leg on the box.  Return trailing leg to floor first then alternate.  

Workout:
"Kity Kat" (aka Kathryn's Birthday Workout)
21,15,9 rep/rounds of
GHD Sit-ups
Alternating Weighted Lunges (each leg) (men 30lb dumbbells / women 20lb dumbbells)
Back Extensions
Push Press (men 30lb dumbbells / women 20lb dumbbells)
1:00 Handstands 

Thursday's WOD

Warm-up:
2 rounds running clock
30 Double Unders
1:00 rest
Dot Drill; 5 different steps 6 times each
1:00 rest

Tech:
Complete a few sets of Thrusters increasing the weight and pull-ups to warm up for the workout.  

Workout:
"Fran"
21,15 and 9 rep/rounds of
Thrusters (men 95lbs / women 65lbs)
Pull-ups

St Patrick's Day WOD

Warm-up:
Knox Mountain Park Run (3k)

Workout:
Thrusters; 12,5,5,5,5,5

Monday's WOD

Warm-up:
Tabata Knees to Elbows

Tech:
Front Squats: 12,5,5,5,5

Warm up your wrists with some wrist rolls, active wrist mobilizations and clean stretches prior to starting your first 12 reps.    

Workout:
Rounds in 20 minutes of
7 Pull-ups
5 Front Squats (men bodyweight / women 75% bodyweight)
10 Push-ups

Friday's WOD from our friends at www.crossfitcalgary.ca

Warm-up:
2 rounds of
1:00 Calorie Row
1:00 Rest
1:00 Burpees
1:00 Rest

Tech:
Practice your double unders, of which today's only progression is count your attempts as successful ones if you can't complete 50 in under 5 minutes.  

Workout:
"Annie"
50,40,30,20,10 rep/rounds of
Double Unders
Ab-Mat sit-ups

Thursday's WOD from www.CrossFitFootball.com with a twist

Warm-up:
1000m Row

Workout:
Rounds in 15 minutes
5 Any Way Ground to Overhead - 135 lbs
10 Push Ups
15 GHD Back Extensions

"Any Way Ground to Overhead" means you can press, push press, push jerk or split jerk ground to overhead.

Wednesday's Max Deadlifts

Warm-up:
3 rounds
15 GHD Sit-ups
15 Back Extensions
20 Mountain Climbers

Tech:
Review and practice the Rope Climb foot pinch and then do max Rope Climbs in 60 seconds. 

Workout:
Deadlifts; 12,7,5,3,2,1,1,1

Yvonne with her new PB of 215lb. 

Tuesday's WOD

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

Tech:
Push Press; 12,5,5,5,5 

Workout:
21,15 & 9 rep/rounds of
Push Press (95lbs for men / 55lbs for women)
Ring Dips
3x 12' Rope Climbs

Monday's WOD

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

Tech:
We're practicing Back Levers on the rings for shoulder, upper and lower back flexibility and strength.  

Workout:
for time 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 rep rounds of
Pull-ups
Push-ups
Sit-ups
Squats

Friday's "Dij turns 48"

To celebrate his birthday were doing all of Dij's favourite exercises in our first grinder in a few weeks. 

Warm-up:
400m ball run

Workout:
for time
48 Calorie row
48 Pull-ups
48 Russian twists (men 12lb ball / women 8lb ball)
48 Squat Cleans (men 95lbs / women 55lbs)
48 V-sits
48 Double Under (240 single skips if you can't do double unders)
48 Wall Balls (men 20lb ball / women 12lb ball)

Wednesday's WOD

Warm-up:
500m Row
1:00 rest
500m Row

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

Tuesday's WOD from Sheppy at CrossFit Vancouver

Warm-up:
Stadium Run (1000 m) 

Tech:
Burgener Warm-Up
Snatch and Snatch Balances; warm up with a light weight and practice these exercises to set-the weight for the workout.  

Workout:
Rounds in 20 minutes:
1 Snatch
3 Snatch Balances
5 Overhead Squats
200m Run

Men's weight is 95lbs and women's weight is 55lbs or scaled to ability.  During the Tech part practice and choose a workout weight which you can manage to drop on your shoulders during the Snatch Balances.