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Warm-up:
Waterscapes Mile Run
Tech/Strength/Stretch:
Mobility Wod: Episode 183/365: Half Way, and Internal Shoulder Rotation
Overhead Squats: 12,5,5,5 rep max weight.
Workout:
CrossFit Games Regionals Workout 4
100 Pull-ups
100 Kettle Bell Swings (24kg/16kg)
100 Double Unders
100 Overhead Squats (95lbs/65lbs)
Congrats to both Jeremy Meredith (owner/operator of CrossFit Vernon) who finished 2nd in the Individual Men and my peeps at Crossfit Vancouver who finished 2nd in the Team event at this past week-end's CrossFit Games Canada West Regional final.
Check out this write up of the team event here: http://www.crossfit.ca/to-the-games-we-go-eunices-take-from-the-sidelines/.
Warm-up:
100 Double Unders
Tech/Strength/Stretch:
Mobility Wod by www.mobilitywod.com
1. Elbow in high band, contract 5sec / relax 10sec (2:00 per side)
2. Wall squat 4:00
3. Wrist rolls 2:00
Power Cleans; 12,5,5,5 rep max weight.
Workout:
"The Chief"
5 Rounds
Rounds and reps in 3:00 of
3 Power Cleans (men 135lbs / women 85lbs)
6 Push-ups
9 Squats
1:00 Rest
Warm-up:
500m Block Run
Rest 30 sec
500m Block Run
Tech/Strength/Stretch:
Mobility Wod by www.mobilitywod.com
1. Elbow in band OH contract 5 sec / relax 10s for 2:00 per side
2. Hand in band OH with arm straight, palms up and same leg trailing 2:00 per side
3. Pain balls/foam roller on thoracic spine 2:00
4. Wall squat 2:00
Burgener Warm-up
Snatch; 12,5,3,2,1,1,1 rep max weight
Workout: (from www.crossfit.com)
7 rounds
35 Double Under skips
1 Snatch
Record time and weight.
Bob's heading back to Whistler and his parting gift to everyone is "Fight Gone Bad". Don't be a stranger and hope to see you on your next visit Bob.
Warm-up:
3 rounds
20 Back Extensions
20 V-sits
Tech/Strength/Stretch:
Mobility Wod by www.mobilitywod.com
1. band on hip foot on box- hamstring stretch (contract 5sec / relax 10 sec) 2:00/ leg
2. band on post hip height- arm behind back- internal rotation of shoulder 2:00/ arm
3. wall squat 2:00
4. double pain ball on thoracic spine 2:00- 5 spots along spine with 5 mini sit-ups each spot
Sumo Deadlift High Pulls; 12,5,5,5 rep max weight
Workout:
"Fight Gone Bad"
3 rounds of 1:00 each
Wallballs (men 20lbs / women 12lbs) (Reps)
Sumo Deadlift High-Pulls (men 75 lbs / women 55lbs) (Reps)
Box Jumps (men 24" box / women 20" box) (Reps)
Push Press (men 75 lbs / women 55lbs) (Reps)
Row (Calories)
Rest
Received a call from Dave of Quality Farms on Tuesday; his free range chickens will be ready for pick-up this Friday after 3pm (or a few days later if you want them frozen).
Raised locally on the pastures of South East Kelowna, British Columbia, they are fed the best all natural grains, from Grinrod B.C, and enjoy fresh green grass, worms, bugs and flowers, and are free of antibiotics (watch this clip to see why that is important). An abundance of clean water is always available, as well they enjoy the shade of large pine trees.
Their poultry is treated with extreme measures of care, with a constant supply of fresh wood shavings in the pens, and on site processing. Chickens weigh 4-9 pounds. Turkey range in weights of 15-28lbs.
They also have a constant stock of Farm Fresh Eggs that are collected, cleaned and packaged every day, ready for take home or deliver.
Call him at 250-258-7818 or order on-line. You'll need to give him Quantity/Weight Preferred/Product (i.e. 6/5lb/Chicken). Tell him you're from CrossFit Glenmore.
Warm-up:
Marsh Mile Run (row if you like)
Tech/Strength:
Mobility Wod scramble by www.mobilitywod.com
Front Squats; 12,5,5,5 rep max weight
Substitute the Front Squats with Back Squats or Shoulder Press if you did yesterday's WOD.
Workout:
"Wendy"
21,15,12,9,6,3 rep/rounds of
Pull-ups
Back Squats (men 95lbs / women 65lbs)
Shoulder Press (men 95lbs / women 65lbs)
Sit-ups
A little note on the Food and Drink category section, scroll down the page to read previous posts in Food and Drink such as great Paleo books, websites and blogs to local places to get meat.
Planted my vegetable garden this past Saturday. Have been growing vegetables every year since my dad gave me a corner of his garden when I was 8 yrs old. It's 40'L x 8'W x 2'D of dirt, cow manure and compost. Added French Marigolds between rows to keep away the aphids and a slew of other pests.
It requires little set-up (weeding and the addition of natural soil amendments) which I had help from our 3 & 6 yr old girls who loved discovering the different kinds of bugs and worms, planting is nothing more than choosing your favorites from our local Farmers Market or Nurseries, and maintenance nothing more than daily or every second day watering (sprinklers or soaker hoses are a god send) along with some weeding done sparingly throughout the early growing season when your vegetable plants are susceptible to overcrowding from weeds.
Warm-up:
Tabata Pistols (single leg squats)
Tech/Strength:
Mobility Wod: Episode 175/365: Improving Shoulder Positioning for the Press and Rack
Front Squats: 12,5,5,5 rep max weight
Workout:
Rounds in 15:00
12 Squat Clean Thrusters (men 95lb / women 65lb)
220m Run
Join us in our Spring Paleo Challenge, $20 a head, weigh-ins are May 24 and weight outs July 1st. Biggest percentage fat loss takes the pot. Were also taking before and after pictures for your eyes only so come prepared Tue or Wed.
Scroll down the page of our Food and Drink post section for links to everything from great Paleo books, websites and blogs to local places to get meat.
Warm-up:
Tabata Push-ups
Tech/Strength/Stretch:
Mobility Wod by www.mobilitywod.com
1. High hamstring stretch with banded hip and foot on box (contract 5sec / relax 10sec, 2:00 per leg)
2. Spiderman lunge with banded hip (2:00 per leg)
3. Wall squat (4:00)
Push Press; 5,5,5 rep max weight, then 10-7-4 unbroken reps with 1:00 rest between.
Workout:
10,9,8,7,6,5,4,3,2,1 rep/rounds of
Pistol / Single Leg Squat (each leg)
Russian Twist (there and back, men 20lb / women 12lb)
Warm-up:
400m Ball Run
Tech/Strength/Stretch:
Mobility Wod: Episode 108/365: Loss of Ring Dip Power, Happy Birthday Dave!
Back Squats; 12,5,5,5 rep max weight.
Happy Birthday Herb!
Workout:
"Herb"
24,17,11,6,3 rep/rounds
Bodyweight Back Squats
Ring Dips
220m Run
Regular classes Friday and Saturday, 9am and 5pm only on Monday.
Warm-up:
800m Beer Run
Tech/Strength/Stretch:
Mobility Wod: Episode 71: Overhead Squat/Snatch Prep
Burgener Warm-up
Snatch 12,3,3,3,3,3 rep max weight
Workout:
50 Snatches (95lb /65lb)
every time you rest do
5 Pull-ups
10 Push-ups
15 Squats
Warm-up:
50 Double WallBalls (men 20lb / women 12lb)
Tech/Strength/Stretch:
Mobility Wod by www.mobilitywod.com:
1. Banded hip squat 2:00/leg
2. Banded hip Spiderman lunge 2:00/leg
Box Squats; 12,10
Back Squats; 5,5,5 rep max weight
Workout:
50,40,30,20,10 rep/rounds of
Kettle Bell Swings (men 24kg / women 16kg)
Sit-Ups
Doubel Unders
http://library.crossfit.com/free/video/CFJ_CharlesBarkleytheCrossFitter1.mov
Warm-up:
Tabata Hollow Rocks / Supermans (alternate between each and do 16 total)
Workout:
"Murph"
1 mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 MIle Run
Warm-up:
Tabata Handstands (Handstand Push-ups if you have em)
Tech/Strength:
Mobility Wod by www.mobilitywod.com
Warm-up with 12,5,5 of each of the following movements and scale the weight accordingly.
Workout:
"Three Bars of Death"
10,9,8,7,6,5,4,3,2,1 rep/rounds of
1.5 Body Weight Deadlift
1.0 Body Weight Bench Press
0.75 Body Weight Power Clean
