CrossFit Glenmore

Thursday's WOD

Warm-up:
Tabata Sprints

Tech/Strength:
Mobility Wod buffet (from www.mobilitywod.com)

Shoulder Press: 12,3,3,3 rep max weight, then 10-7-4 unbroken reps with 1min rest between. 

Workout:
Rounds in 20:00
12 Body Weight Deadlifts
12 Kettle Bell Swings (men 32kg / women 16kg)
200m Run

Wednesday's WOD and Mitts' last one before transfering to UVIC

Big summer for Mitts (on the left with Evan) who made the BC Bears Senior Men's 15 provincial Rugby team and is off to the University of Victoria on a Rugby scholarship.  Go hard buddy we'll miss you.  

Warm-up:
Marsh Mile Run

Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Hand in Band and behind back Chest/Delt Stretch, pull neck (2:00 each)
2. Hand in Band, same leg trailing Lat Stretch, roll wrist over 5sec/stretch 10sec (2:00 each) 
3. Double Pain Ball on thoracic spine (4:00)

Snatch: 12,5,5,5 rep max weight
Muscle Ups incl progressions
Workout:
3 rounds
  15 Snatch (men 75lbs / women 55lbs)
  20 Push ups
  25 Box Jumps
3 Muscle-ups (or 9 pull-ups and 9 ring dips)

Tuesday's WOD

Warm-up:
50 Alt Single Arm DB Snatch

Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Elbow in Band (2:00 each) 
2. Hand in Band Chest Stretch (2:00 each)
3. Wrist rolls (2:00)
4. Lat and Thoracic Spine Rollout (2:00)

Front Squats; 5,5,5 rep max weight, then Back Squats 20 rep max. 

Workout:
10,9,8,7,6,5,4,3,2,1 rep/rounds
Ring Dips
Toes to Bar

Monday's WOD and Regular Exercise for Arthritis

"People who suffer from arthritis need to exercise regularly because lack of exercise damages joints (Arthritis Care & Research, January 2011). Even people with severe joint disease, such as rheumatoid arthritis, need to exercise (Journal of Aging Research: Aging, Physical Activity and Disease Prevention, 2011)."  Exert from Virtually All Arthritics Should Do Some Form of Exercise, Dr. Gabe Mirkin's Fitness and Health E-Zine. 

"A regular exercise program can help delay and prevent disability in people with arthritis by strengthening muscles that can help to control excessive range of motion that can damage joints." 

Warm-up:
Partner Dynamax Ball Throws
3x 10 each of Overhead sit-up, Chest pass, Left sidearm, Right sidearm, Left Reverse pivot, Right Reverse pivot. 

Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
> Band around hip, place your foot on a box, keep your leg straight and lean in, (contract 5sec/relax 10sec) 2:00 per leg. 
> Band around hip, Spiderman lunge and push knee out, 2:00 per leg. 
> High Hammie on Box edge, seated good mornings with straight legs, 2:00.

Deadlifts; 5,5,5, 12-9-6 unbroken at same weight with 1min rest between.

Workout:
Rounds/Reps in 15 minutes
4 Rope Climbs
400m Run
16 Wallballs (men 20lb / women 12lb)

Friday's WOD Davit's Birthday

Warm-up:
100 Double Unders

Tech/Strength: 
Mobility Wod (from www.mobilitywod.com)
1. Elbow in high band, palm to ceiling, contract 5 sec/relax 10sec (2:00/arm)
2. Double pain balls on thoracic spine, contraction/extension (2:00)
3. Single pain ball around scapula (2:00/side)
4. Wrist rolls (2:00)

Front Squats; 12,5,5,5 rep max weight.

Workout:
"Aroha"
800m Run
28 GHD Sit-ups
4 rounds
  7 Power Cleans (men 135lbs / women 85lbs)
  7 Push-ups
  7 Pull-ups
28 Back Extensions
28 Box Jumps
800m Run
128 Double Unders

Thursdays WOD

Warm-up:
400m Ball Run
then Max Push-ups

Tech/Strength: 
Mobility Wod (from www.mobilitywod.com)
> Laying Hamstring Stretch, with Band around Foot- Pull towards top of head (2:00min/leg)
> Wrist Stretch with Band around pole (2:00min/arm)
> Banded Wall Squat (4:00min)

Workout: 

Clean Pulls; 5,5,5 (start from a hang position and explode up and drop bar at the top)
Clean and Jerk 7,5,3,2,1,1,1
Deadlifts 7,5,3,2,1,1,1

Wednesdays WOD

Warm-up: 
2000 m Row

Tech/Strength: 
Mobility Wod (from www.mobilitywod.com)
>Keg Drill Stretch- Bar overhead, Foam Roller on Thoracic Spine (2:00 min) 
>Elbow in Band (2:00 each arm) 
>Wrist Rolls (2:00 min)
>Wall Squat (2:00 min)

Workout: 

"Broomstick Mile" 
25 Back Squats (Men 45lbs/Women 35lbs)
25 Front Squats (Men 45lbs/Women 35lbs)
25 Overhead Squats (Men 45lbs/Women 35lbs)
400m run
25 Shoulder Press (Men 45lbs/Women 35lbs)
25 Push Press (Men 45lbs/Women 35lbs)
25 Push Jerk (Men 45lbs/Women 35lbs)
400m Run
50 Squat Cleans (Men 45lbs/Women 35lbs)
400m Run
50 Snatches (Men 45lbs/Women 35lbs)
400m Run

Tuesdays WOD and Proper Hydration

Proper Hydration is the topic for the next few weeks. It is extremely important to consume plenty of water through out the day to maintain everyday bodily functions as well as increase performance and improve recovery time.

A few facts about Water:

• Water compromises about 60-70% of a persons weight; therefore it is ESSENTIAL FOR LIFE! 
• Water regulates and maintains your body temperature
• Transports nutrients and oxygen
• Removes waste products 
• Moistens: mouth, eyes, nose,hair,skin,joints and digestive tract
• Helps digestion and absorption of food

Water also assists in weight loss! HOW??? By drinking your bodies required amount of water the body will metabolizes stored fat and help maintain muscle tone! Drink UP!

HOW MUCH AND WHEN ???
Before Exercise: Consume a balanced diet and drink adequate fluid 24 hours before as well as 500 ml (16 ounces) 2 hours before 
During Exercise: start drinking early and continue regularly through out the workout
After Exercise: drink a pint of water for every pound of water lost
*** on extremely hot days or extremely hard grinder days, weigh yourself prior to the workout as well as after to ensure you are adequately replenishing yourself to a hydrated state***

Daily Consumption of Water:
- take your weight in pounds and divide it by 2
- take that number in ounces and that is how much water you should be consuming on a daily basis
    Ex: if you weight 185lbs, you will consume 92.5 ounces of water daily

SO.... get yourself a re-useable BPA free water bottle and start drinking! Drink water at room temperature for quicker absorption AND drink water through out the day not just when you feel thirsty. (If you feel thirsty you have already reached a state of dehydration, which can be very detrimental to everyday bodily functions to slowing you down during your WOD.)

Warm-up: 
30 Rolling V-SIts to Superman's
Rest 30 seconds
15 GHD SIt-Ups
15 GHD Back Extensions 

Tech/Strength: 
Mobility Wod (from www.mobilitywod.com)
> Pain ball on thoracic spine, 5 spots with 3 sit-ups, 2:00  
> Band around wrist, external rotation of hand and same leg trailing, 2:00 per arm.  
> Banded Wall Squat, 4:00. 

Back Squats; 12,5,5,5 rep max weight, then 21 unbroken reps.

Workout: 
4 Rounds with a 37:00min CAP of:
30 Box Jumps
30 Push Press (Men 115/Women 75lbs)
30 Pull Ups
30 Overhead Plate Lunges (Men 25lbs/Women 15lbs)

Mondays WOD

Warm-Up:
3 Rounds of:
10 Push-Ups
10 Pull-Ups
10 Sit-Ups
10 Squats

Tech/Strength/Stretch:
Mobility Wod by: www.mobilitywod.com

1. Banded Hip Spiderman Hip Flexor Stretch- 2:00min/leg
2. Banded Hip Hamstring Stretch on Box- 2:00min/leg
3. Pigeon Pose on Box- 1:00min/leg
4. Banded Wrist Lat Stretch with same leg Trailing- 1:00min/arm
5. Banded Wrist Pec Stretch- 1:00min/arm

 Shoulder Press 12,5,5,5 rep max weight

Workout:

15 Burpees
400m Run
50 Double Unders
400m Run
30 Burpees
400m Run
100 Double Unders
400m Run

Friday's WOD and Happy Birthday Ma Duke

Happy birthday Ma Duke, regular at the 5pm classes. 

Warm-up:
Marsh Mile run

Tech/Strength/Stretch:
Mobility Wod buffet by www.mobilitywod.com

Workout:
"Filthy 49"
Box Jumps (men 24" / women 20")
Jumping Pull-ups
Kettle Bell swings (men 24kg / women 16kg)
Walking Lunges
Knees to Elbows
Push Press (men 45lb / women 35lb)
Back Extensions
Wall Balls (men 20lb / women 12lb)
Burpees
Double Unders

Thursday's WOD and Crossfit Vs Bodybuilding

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

Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
> Band around hip, place your foot on a box, keep your leg straight and lean in, (contract 5sec/relax 10sec) 2:00 per leg. 
> Band around hip, Spiderman lunge and push knee out, 2:00 per leg. 
> High Hammie on Box edge, seated good mornings with straight legs, 2:00.

Deadlifts; 12,5,5,5 rep max weight, then 21 unbroken reps.  

Workout:
"Kristine"
3 rounds
500m Row
12 Bodyweight Deadlifts
12 Push-Ups
21 Box Jumps (men 24" / women 20")

Wednesday's WOD and the Ogopogo Olympic Weightlifting Championships

The Ogopogo Olympic Weightlifting Championships are taking place Saturday, August 20th at the Winfield Curling Club - 9830 Bottom Woodlake Rd.

56kg, 62kg, 69kg, 77kg Men - 9:30 am
48kg, 53kg, 58kg Women - Noon
63kg, 69kg, 75kg, +75kg Women - 2:00 pm (close to 300lb C&J)
85kg, 94kg, 105kg, +105kg Men - 4:00 pm (450lb C&J)

This event is a Western Canada qualifier for the World Championships and Pan American Games so go cheer on current and new members of the Canadian team.  

Warm-up:
Burgener Warm-Up
30x Snatch Complex (dowel)

Tech/Strength/Stretch: 
Mobility Wod: Episode 183/365: Half Way, and Internal Shoulder Rotation

Snatch; 7,5,3,2,1,1,1 Rep Max weight

Workout:
10:00 AMRAP and +1 every round
Burpee
1sec Handstand hold
V-sit

Tuesday's WOD

Warm-Up:
500m run
1:00 rest
500m run

Tech/Strength/Stretch: 
Mobility Wod by www.mobilitywod.com
1. Elbow in Band (2:00min each arm) 
2. Wall Quadriceps Stretch (2:00min each leg) 
3. Banded Wrist Stretch Episode #236 (2:00 per side) 

Front Squats; 12,5,5,5 Rep Max weight.

Workout:
10,9,8,7,6,5,4,3,2,1 rep/rounds
Squat Cleans (men 135lb / women 85lb)
Ring Dips
10x Double Unders

Monday's WOD and Great to be Back

Big thanks to Dani who ran the place with assistance from Herb, Andrew and Ginny while we were in Gaspe, Quebec visiting family. 

My last post (Wednesday's WOD and Programming for CrossFit Longevity) discussed the importance of taking much needed rest (1 week every 3 months) and reducing the frequency of long grinder type workouts (30+ minutes) to assist in preventing over-training and elevated cortisol levels (physical stress). 

I also want to revisit the Importance of Recovery post which rounds out the big picture from a great article on Regeneration from the owner/creator of CrossFit Football, 9 year veteran of the NFL, co-owner of a strength & conditioning gym in Newport Beach and CEO of Paleo Brands Inc, a food company based upon the Paleolithic Diet. 

Coles notes version and check out the above link for the full story and details:

"1. Contrast: practice of alternately submerging your body in hot and cold baths for varying lengths of time.
2. Massage. Next to contrast, consistent massage therapy is vital to recovery. Once a week is ideal.
3. Tissue Manipulation. This includes A.R.T., Rolfing, and IMS. I find that some aggressive tissue manipulation can go a long way to preventing nagging injuries that slow and sometimes derail training.
4. Flexibility. I make it point to stretch after every workout. I have a routine that takes 10 minutes to perform and focuses on the areas that get the most use.
5. Nutrition. We have gone into great length on this site about nutrition and how you should eat for performance so scout around.
6. Sleep. Sleep works as a restorative function for the brain and body. You should try to attain at least 8 hours, but you might not always have the time to sleep for 8 hours.
7. Consistency.  Do not miss workouts.
8. Mobility WOD.  If I had met Kelly Starrett at the beginning of my career instead of at the end there is a good chance I would not be writing this blog…I would have been playing tonight. I think Mobility WOD is one of the most important contributions to health and performance in years. Get in with the cool kids and add Mobility WOD to your daily training."

Warm-up:
3 rounds
90 sec max hollow rocks
30 sec rest

Tech/Strength/Stretch:
Mobility Wod:  Episode 294/365: Shoulder-What to Fix First, and Wii Mob
 

Dumbbell Shoulder Press: 12,5,5,5,5,5

Workout:
Rounds in 20:00
5 Pull-Ups
10 Push-Ups
15 Squats
200m Run

Fridays WOD

Warm-Up:
Marsh Mile

Tech/Strength/Stretch: 
Mobility Wod by www.mobilitywod.com
1. Elbow in Band (2:00 min each)
2. Thoracic Spine Rollout on Pain Balls (2:00 min)
3. Pigeon Pose on Box (2:00 min each) 

Power Cleans; 12,5/ Push Press; 12,5/ Back Squats; 12,5 

Workout:
Rounds of 21-15-9:
Power Cleans
Push Press
Back Squats