CrossFit Glenmore

Friday's Team WOD and great article on Hitch's return to Coaching

"Sure, he could have just bagged it all, could have slipped into a nice, comfy life of semi-retirement. Lord knows Ken Hitchcock had already given enough of his life to hockey.

Now there would be more time to indulge his growing passion for the CrossFit diet/exercise/lifestyle program that had already helped him take off 60 pounds and left him feeling better than he had in years, even with his 60th birthday approaching..."

Read more on Ken Hitchcock's transformation from Sports Illustrated.com. 

Warm-up:
2 rounds of 10 each
  Samson Stretch (30sec each leg)
  Overhead dowel squat
  Sit-ups
  Back Ext
  Pull-ups
  Ring Dips

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

Shoulder Press; 12,5,5,5 rep max weight, then 10-7-4 uninterrupted reps with 1:00 rest between.  

Workout:   
5 Rounds [20:00]
   2:00 Calorie Row
   2:00 AMRAP [5 Push-ups + 10 Sit-ups]

First partner rows while second one completes rounds of push-ups and sit-ups.  Add up total calories and reps for your total score. 

Thursday's WOD and Tue evening Yoga Classes in the New Year

Starting Tue Jan 3rd were having a weekly Yoga class 7-8pm for a $5 drop-in. 

Warm-up:
Tabata Toes to Bar

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Hand in high band behind back, load + turn shoulders (2:00/side)
   2. Foam roller + arms locked out on bar (4:00) 
   3. Hand in high band + trailing leg stretch (2:00/side)

Burgener Warm-up, then
Snatch; 12,3,3,3,3,3 rep max weight

Workout: (from www.crossfit.com)
21,15,9 rep/rounds
   Power Snatch (men 75lbs / women 55lbs)
   Box Jumps (men 24" / women 20")
   Chest 2 Bar Pull-ups

Wednesday's Murph and Paleo Challenge starting in the New Year

Enjoy the next week, cause we're kicking off a new Paleo Challenge with weigh-ins next Tuesday and Wednesday Jan 3 & 4. 

Warm-up:
Tabata Alternate Hollow Rocks and Supermans (4 each)

Workout: 
"Murph"
   Waterscapes Mile Run
     100 Pull-ups
     200 Push-ups
     300 Squats
   Waterscapes Mile Run

Tuesday's WOD

Chris, Doyler and Dave at the 9am class. 

Warm-up:
Every 30sec for 8 rounds
   100' Shuttle Sprint (to wall and back)
   3 Burpees

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Banded Bully stretch (2:00/side)
   2. Hand in high band + trailing leg stretch (2:00/side) 
   3. Wall Squat (4:00)

Back Squats; 12,5,5,5 reps to set workout weight.

Bench Press; 12,5,5,5 reps to set workout weight.

Workout: (from www.crossfit.com)
Rep/Rounds in 15:00
   3 Bench Press (men 185lbs / women 85lbs) 
   5 Back Squats (men 225lbs / women 125lbs)

Friday's WOD - 12 Days of Christmas by Jane

Saturday's Christmas party surprise.

Warm-up:
Tabata Squats

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Hand in high band, load and turn chest stretch (1:00/side)
   2. Double pain balls on thoracic spine (2:00) 
   3. Hand in high band + trailing leg stretch (1:00/side)

Overhead Squats; 12,5 rep to set workout weight.

Workout:
"12 days of Christmas" by Jane  
   12 Double Unders
   11 Pistols pumping (each leg)
   10 Leaping Lunges (alternate jumping lunges each leg)
    9 Russian Twisting (men 12lbs / women 8lbs)
    8 Jumping Pull-ups
    7 Bells a swinging (kettle bells, men 24kg / women 16kg)
    6 Bum-low Air squats
    5 Ring Dips
    4 Box Jumps (men 24" / women 20")
    3 Wall Balls (men 20lbs / 12lbs)
    2 Overhead Squats (men 75lbs / women 45lbs)
    1 Rope Climb

Just like the song; start at the bottom 1, then 2,1, then 3,2,1, then 4,3,2,1, etc until you complete all 12 rounds and exercises. 

Thursday's WOD

Ken and Kelly at 9am. 

Warm-up:
50 Double Wall Balls (men 20lbs / women 12lbs)

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Bully stretch (2:00/side)
   2. Double pain balls on thoracic spine (4:00) 
   3. Hand in high band + trailing leg stretch (2:00/side)

Clean and Jerk; 12,5,5,5 rep max weight.

Workout:
3 rounds 
   20 Clean and Jerk (men 75lbs / women 55lbs)
   30 GHD Sit-ups
   40 Double Unders

Wednesday's WOD and Holiday Hours

Regular classes over the Christmas Holidays except for closures on Monday Dec 26 and Mon Jan 2, 2012. 

Warm-up: 
Snowy Marsh Mile Run

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com) 
   1. Banded hip foot on box hamy stretch, contract 5sec / relax+stretch 10sec (2:00 each)
   2. Banded Spiderman (2:00 each)
   3. Tib/Fib on box/bench (2:00 each)

Deadlifts; 12,5,5,5 rep max weight, then 20 unbroken reps.

Workout:
Rounds/Reps in 20:00 
   5 Burpees
   10 Pull-ups
   15 V-sits

Alternate between 10 Burpees and 5 Pull-ups every other round. 

Tuesday's WOD

Dylan, Hayley and Cody at 9am. 

Warm-up:
2 rounds of 15 each
  Samson Stretch (30sec each leg)
  Overhead dowel squat
  Sit-ups
  Back Ext
  Pull-ups
  Ring Dips

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Hand in high band + trailing leg stretch (2:00/side)
   2. Foam roller + arms locked out on bar (3:00) 
   3. Wall squat (3:00)

Burgenner Warm-up, then
Snatch; 12,5,5,5 rep max weight

Workout:
6 rounds of 30sec each
   Sumo Deadlift High Pulls (men 95lbs / women 65lbs)
   Wall Balls (men 20lbs / women 12lbs)
   Toes to Bar
   1:00 Rest

Monday's WOD - Last Week 6/6 of Widowmakers

Cody is taking a breather after finishing the WOD while Jocelyn finishes up.  

Warm-up:
Tabata Russian Twists

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Tibia/fibia on bench (2:00/side)
   2. Banded Super couch (2:00/side) 
   3. Wall squat (4:00)

Back Squats; 12,5,5,5 rep max weight, 20 rep max weight Widowmakers.

Workout:
21,15,9 rep/rounds
   Back Squats (men 135lbs / women 85lbs)
   Ring Dips

Friday's WOD - Team Anaerobic Calorie Row

Ian with onlookers (Jim and Kelly) at the 6am. 

Warm-up:
Tabata Squats

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Hand in high band + trailing leg (2:00/arm)
   2. Foam roller on thoracic spine with arms locked out on bar (3:00) 
   3. Wall squat (3:00)

Overhead Squat; 12,5,5,5 rep max weight.

Workout:
4 rounds
   2:00 Calorie Row
   3:00 Rest

Each partner rows 4 rounds while other rests.  Add up the interval Calories for your total score.

Thursday's WOD

Warm-up:
1000m Row

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

Workout:
"Kelly"
5 Rounds
   400m Row
   30 Wallballs (men 20lbs / women 12lbs)
   30 Box Jumps (men 24" / women 20")

Wednesday's WOD and Paleo Potluck Christmas Party on Sat Dec 17th

We're having our annual Paleo Potluck Christmas Party on Sat Dec 17th starting at 4:00 pm.  Bring your spouses, girlfriends, boyfriends and kids and a Paleo dish for everyone to share.  

Leave the cheesies and doritos at home as we'll introduce your significant others and kids to some new flavours and perhaps even wild game meat.  Beer, wine and alcohol are considered Paleo for their community building and social properties but leave out the sugary mix in lieu of ice and water.   

Santa's coming for a visit and bringing a puppy along with our very own Xbox Kinect Dance Central tournament.   

Warm-up:
20x Snatch Complex

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

Push Press; 12,5,5,5 rep max weight.

Yvonne admiring Hugo and Jim during today's "Circus Bears" WOD.  

Workout: 
"Circus Bears"
Rounds in 20:00
   5 Forward Rolls
   10 Lunges (each leg)
   15 Sit-ups

Tuesday's WOD

Paul "Game Day" and Leish at the noon class. 

Warm-up:
3 rounds 10 reps each
   Pull-ups, push-ups, sit-ups and squats

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com) 
  1. Foot on box with banded hip hamstring stretch (2:00 each)
  2. Hand in high band pec/front delt stretch (1:00 each)
  3. Hand in high band + trailing leg lat stretch (2:00 each)

Deadlifts, Bench Press, Power Cleans; 12,5 reps to set the workout weight. 

Workout:
"Three Bars of Death" (aka "Lynda")
10,9,8,7,6,5,4,3,2,1 rep/rounds for time
   1.5 Bodyweight Deadlifts  
   Bodyweight Bench Press
   .75 Bodyweight Power Cleans

Monday's WOD

Warm-up:
3 rounds 20 reps each
   Hollow Rocks, Supermans, V-sits, Rows 

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com) 
  1. Wall Squat (4:00)
  2. Tib/Fib on bench/box (2:00 each)
  3. Banded Super Couch (2:00 each)

Back Squats; 12,5,5,5 rep max weight, then 20 rep max weight "Widowmakers".

Workout:
3 Rounds
   1:00 Kettle Bell Swings  
   1:00 Push-Ups
   1:00 Double Unders
   1:00 Rest

Friday's WOD

6AM class: Bucko, Paul, Kelly, Andrew and Hugo. 

Warm-up:
10,9,8,7,6,5,4,3,2,1 rep/rounds of
   Pull-ups
   Push-ups

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com) 
   1. Elbow in high band (2:00 each)
   2. Double Pain Ball (2:00 each)
   3. Banded wrist on floor (2:00 each)

Dumbbell Shoulder Press; 12,5,5,5 rep max weight.

Workout:
21-15-9 rep/rounds for time
   Power Cleans (men 135lbs / women 85lbs)
   Box Jumps (men 24" / women 20")