CrossFit Glenmore

Wednesday's WOD

Side hollow rock; lying on your side with neck supported and body hollowed out with legs straight, push your torso up to rock.  (www.drillsandskills.com)

Warm-up:
5 rounds of 10 each
  hollow rocks, L side rocks, R side rocks and supermans

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Hand in high band behind back + turn away w/ palm to ceiling (1:00 each)
  2. Hand in high band + trailing leg, role palms up 5sec / stretch 10sec (2:00 each)
  3. Foam roller with bar overhead (2:00) 
  4. Wall squat (4:00)

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

Workout:
for time
  1000m row
  21-15-9 
    Overhead Squats (men 95lbs / women 65lbs)
    Burpees

Tuesday's WOD

Warm-up:
5:00 Unbroken Double Unders ladder; 10,20,30,40,50,60,70 etc... 

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Banded Foot on Box (2:00/side)
   2. Banded Spiderman (2:00/side) 
   3. Tibia/Fibia on box/bench (2:00/side)

Deadlifts; 12,5,5,5 rep max weight, then 21-15-9 rep max weight unbroken with 1:00 rest between. 

Workout:
2 rounds for time
  25 Sit-ups
  25 Back Extensions
  25 Box Jumps
  25 Push-ups
  25 Pull-ups
  25 Double Unders

Monday's WOD - The Bear

Warm-up:
Tabata Pass throughs

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Elbow in high band, contract 5s / relax 10s (2:00 each)
  2. Double Pain balls on thoracic spine (4:00)
  3. Banded wrist on floor (2:00 each)

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

Workout:
"The Bear"
Every min for 20:00 
  5 Deadlifts
  5 Hang Power Cleans
  5 Thrusters

Choose your Dumbbells wisely.

Friday's Team WOD "Sister Wife" and Kelsey's Birthday

Kelsey on the left with "sister wife#2" Aidan hammering out the WOD. 

Warm-up:
Tabata Broadjump Burpees

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

Deadlifts, Front Squats, Back Squats or Shoulder Press; 12,3,3,3 rep max weight.
(whichever one you missed this week)

Workout: 
"Sister Wife"
5 rounds (in teams of two)
  25 Sumo Deadlift High Pulls (95lbs / 55lbs) 
  2 Farmer Walks around gym (50lbs dumbbells / 30lbs dumbbells) 
  25 Dball Slams (20lbs / 12lbs)
  6 Rope Climbs

Thursday's WOD

Warm-up:
Tabata L-sits

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Hand in low band w/ elbow to ceiling, contract 5s / relax 10s (2:00 each)
  2. Double Pain balls on thoracic spine (4:00)
  3. Banded wrist on floor (2:00 each)

Front Squats; 12,3,3,3 rep max weight. 

Workout:
21-15-9 rep/rounds
  5:1 Double Unders (105-75-45)
  Front Squats (135lbs / 95lbs) 
  Toes 2 Bar

Wednesday's WOD - The Hairy Monkey

An old favourite and one of T-Bear's concoctions, from CrossFit Vancouver, with a twist.

Warm-up:
3 rounds
  100' each of Bear crawl, Duck, Aligator and Crab walk

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 Jerks; 12,5,5,5 rep max weight. 

Workout:
"The Hairy Monkey"
5 rounds
  Reps/rounds in 3 minutes
    3 Clean N Jerks (135lbs for men / 95lbs for women or scaled to ability)
    6 Pull-Ups
    9 Push Ups
  Rest for 1 min

Total up your reps for each round for your score, and remember to start off with the Clean N Jerks after each 1 min Rest.

Tuesday's WOD and 7pm Drop-in Yoga

Some impressive yoga poses to aspire to.

Warm-up:
Rounds in 5:00
+1 every round (1,2,3,4,5,6,7 etc..., no arms on the roll-over)
  Hollow Rocks
  Supermans

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

Deadlifts; 12,3,3,3 rep max weight, then 12-9-6 rep max weight unbroken with 1:00 rest between. 

Workout:
How far in 10:00
  100m Row
  5 Burpees
  200m Row
  10 Burpees
  300m Row
  15 Burpees
  400m Row
  20 Burpees
   ...

Monday's WOD - Slump Killer from Outside Magazine Dec 2011

"From the late seventies to the early nineties, Vermont’s Stratton Mountain School, a private academy for precocious skiers, was a veritable farm club for the U.S. Alpine Ski Team, placing a total of 44 students on the squad. But starting in 1995, the school suffered a long drought: only six Stratton students got called up to the Show during the next 15 years. Then, in 2008, Stratton introduced CrossFit-inspired moves to the team’s off-mountain exercise routine. Their results changed almost immediately. The workouts, which use Olympic lifts, jumps, kettlebell swings, running, rowing, and other total-body exercises to combine cardio, strength, and agility training into one workout, were very similar to the ones the school’s athletes endured during the seventies, before isolation exercises took hold in the fitness world. In less than a year, three alpine skiers were named to the U.S. team."

Excert from: http://www.outsideonline.com/fitness/strength-and-power-training/Slump-Killer.html

Warm-up:
Tabata Jumping Lunges

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Banded Super Couch (2:00/side)
   2. Duck Squat Fix (2:00/side) 
   3. Wall squat (4:00)

Back Squats; 12,3,3,3 rep max weight.

Workout:
"Slump Killer"
  5 Handstand Push-ups
  10 BW Deadlifts  
  15 Toes 2 Bar
  20 Box Jumps (men 24" / women 20")
  25 Kettle Bell Swings (men 24kg / women 16kg)
  30 Wallballs (men 20lbs / women 14lbs)
  25 Kettle Bell Swings (men 24kg / women 16kg)
  20 Box Jumps (men 24" / women 20")
  15 Toes 2 Bar
  10 BW Deadlifts
  5 Handstand Push-ups

Friday's Team WOD

Lisa, TJ, Judith and Bekk with Syd the Kid as a spectator .

Warm-up:
3x Dot Drill

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com) 
  1. Double Pain balls (4:00)
  2. Bully Stretch (2:00 each)
  3. Hand in high band + trailing leg, roll wrist over 5sec / drop shoulder & stretch 10sec (2:00 each)

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

Workout:
In Teams of Two for time
3 rounds
  100 Double Unders
  50 Power Snatches (75lbs / 55lbs)
  100 Box Jumps
20 Turkish Get-ups (45lb bar / 35lb bar)

Thursday's WOD

Warm-up:
3 rounds
  500m Row
  30sec Rest

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

Back Squats 12,5,5,5 rep max weight.

Workout:
"GI Jane"
  100 Burpee Pull-ups

Wednesday's WOD

Dylan, Ian, Yvonne, Lyn, Jane and Dave "Canadian Crippler"'ing it up at 6am.  

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

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

Deadlifts if you weren't here yesterday; 12,5,5,5 rep max weight.
Front Squats if you missed Monday; 12,5,5,5 rep max weight.
Back Squats if this is 3days in a row; 12,5,5,5 rep max weight.

Workout:
"Canadian Crippler" from the 2010 Central Canada Sectionals
  30 Pull-ups
  15 Deadlifts (men 225lbs / women 155lbs)
  400m Row
  30 Push-ups
  15 Push Presses/Jerks (men 135lbs / women 85lbs)
  30 Squats
  15 Front Squats (men 135lbs / women 85lbs)
  400m Row
  15 Deadlifts (men 225lbs / women 155lbs)
  30 Pull-ups

Tuesday's WOD and 5$ Drop-in Moksha Yoga Tonight at 7pm

Warm-up:
Plank holds; 30sec each of 
   Center, Left, Center, Right, Center, Left, Center, Right, Center

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
   1. Banded Foot on Box (2:00/side)
   2. Banded Spiderman (2:00/side) 
   3. Tibia/Fibia on box/bench (2:00/side)

Deadlifts; 12,5,5,5 rep max weight, then 15 rep max weight unbroken. 

Workout:
How far in 15:00
   1 Muscle Up (3 Pull-ups + 3 Ring dips) 
   20 Double Unders
   2 Muscle Ups (6 Pull-ups + 6 Ring dips) 
   40 Double Unders
   3 Muscle Ups (9 Pull-ups + 3 Ring dips) 
   60 Double Unders
   ...

Monday's WOD

Lisa (left off screen), Jocelyn, Jenny, Sam, Julie and Hayley at the 9am class. 

Warm-up:
3 rounds 10 reps each
   Hollow Rocks, Supermans, V-sits, Rows

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Hand in high band w/ elbow to ceiling, contract 5s / relax 10s (2:00 each)
  2. Double Pain balls on thoracic spine (2:00)
  3. Wrist stretch on floor (2:00)
  4. Wall squat (4:00)

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

Workout:
7 Rounds 
   7 Front Squats (135lbs / 85lbs)
   21 Kettle Bell Swings (24kg / 16kg)

Friday's Team WOD

Sandy got outa bed early and joined (L to R) Ian, Kelly, his workout partner Dylan, Yvonne, Lyn and Hugo at 6am today.

Warm-up:
10,9,8,7,6,5,4,3,2,1 rep/rounds of
  Wall Balls (men 20lbs / women 14lbs) 
  Dynamax Ball V-sits (men 20lbs / women 14lbs)

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com) 
  1. Hand in high band chest/front delt/bicep stretch (2:00 each)
  2. Bully Stretch (2:00 each)
  3. Hand in high band + trailing leg, roll wrist over 5sec / drop shoulder & stretch 10sec (2:00 each)

Shoulder Press; 12,3,3,3,3,3 rep max weight, then 15 unbroken. 

Workout:
"Friendship Friday"
Rounds in 20:00
  6 Rope Climbs
  20 Overhead Squats (75lbs / 55lbs)
  30 Burpees
  40 Kettle Bell Swings (24kg / 16kg)

Thursday's WOD and Importance of Recovery

Every few months or so, I like to repost and discuss the Importance of Recovery 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:
  Tabata Burpee Pull-ups

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com) 
  1. Elbow in high band + pull head to opposite shoulder, contract 5s / relax 10s (2:00 each)
  2. Double Pain balls on thoracic spine (4:00)
  3. Banded wrist stretch on floor (2:00 each)

Front Squats; 12,3,3,3,3,3 rep max weight. 

Workout:
"Elizabeth"
21-15-9 rep/rounds
  Cleans (men 135lbs / women 85lbs)
  Ring Dips