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
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.
Warm-up:
100 Double Unders
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Pain ball on pec minor, straight arm raises from hip to shoulder height (1:00 each)
2. Pain ball under 1st rib (supraspinatus extremity near shoulder then belly) straight arm raises from hip to overhead (2:00 each)
3. Pain ball on and around scapulae, externally rotate shoulder (2:00 each)
4. Elbows in band and hang from bar, rotate hips/rib cage (2:00)
Workout: from www.crossfit.com 11/10/26
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Ring/Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.
Calling all CrossFit Glenmore members to join us Sat 12:30-2:30 for rolling 15min AMRAP in front of Lululemon on Bernard street.
Come out and do the 15min WOD once or more in the lovely sun and forecasted mid 20s.
Call me with if you're interested in helping cart equipment over there.
al - 250-300-4672
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
Flexibility is a crucial part of health and fitness especially when you're outdoors and surrounded by women clad in Lululemon gear. So come join us this Sunday at Oranj Dance and Fitness' Outdoor Yoga class downtown at Stuart Park from 9-11am. Cost is by donation and proceeds go to the local Food Bank.
Childcare is available so call Oranj directly at 250-448-5759 to book your children in.
Warm-up:
Tabata Hollow Rocks / Supermans (4 rounds each)
Tech/Strength/Stretch:
Mobility Wod compilation by www.mobilitywod.com
1. Hand in band lat stretch with same leg trailing, roll wrist over 5sec / relax 10sec (2:00 per)
2. Double Pain balls/foam roller upper thoracic spine contract/extension (4:00)
Burgener Warm-up, then Snatch 12,3,3,3, rep max weight.
6am class hard at work.
Workout:
"Stone Soup"
30 each for time with 30:00 cap (or 50 for Firebreathers):
Power Snatch (Men 75lbs/ Women 55lbs)
Toes to Bar
Kettle Bell swings (men 24kg / women 16kg)
500m Run
Wall Balls (men 20lb / women 12lb)
Double Unders
Ring Dips
Burpees
GHD Sit-ups
Back Extensions
Eddie (pictured above left with Michelle) is bringing his fiddle to our BBQ this Friday evening 7:30pm. We'll have a grill so BYOB your booze and something to grill along with a friend, or bring an instrument to play and the booze is on the house.
We're celebrating life, health and fitness.
Warm-up:
Tabata Box Jumps (men 24" / women 20")
Tech/Strength/Stretch:
Mobility Wod by www.mobilitywod.com
1. Elbow in high band (contract 5sec/relax 10sec) with slight tug on head (2:00 per)
2. Elbows in band and on box while holding dowel extend and contract arms and drop hips (2:00)
3. Hand in band lat stretch with same leg trailing, roll wrist over 5sec / relax 10sec (2:00 per)
Shoulder Press; 3,3,3,3,3 rep max weight, then 12-9-6 unbroken with 1 min rest between.
Workout:
"Puposita" friends from Vancouver on visit
5 rounds
7 Burpees
21 Kettle Bell swings (men 24kg / women 16kg)
200m Run
Chris Fletcher, BC Skins rep, will be at our box (4:30-7:30 on Wed Apr 20) to showcase and sell some Skins compression gear at 50% of MSRP (Download SKINS MSRP). Classes are on as usual so check it out before or after your class or make a special trip and bring your family and any friends interested in purchasing discounted Skins.
Check out the CrossFit Games Open Workout for Week 4. We'll do this one on Friday.
Warm-up:
100 Double Unders
Tech/Strength:
Mobility Wod: Episode 207/365: Better Hip Positioning For Better Pulling (Deadlift)
Deadlifts; 3,3,3 rep max weight, then 15 unbroken reps.
OR (if you were here yesterday and haven't shoulder pressed in a while)
Shoulder Press: 3,3,3,3,3 rep max weight, then 12-9-6 unbroken reps with 1 min rest between each.
Workout:
"Mr. Joshua"
5 rounds for time (with a 20 min cap)
400m Run
30 GHD Sit-Ups
15 Deadlifts (men 250lb / women 175lb)
Guy's resume includes 10th at the 88 Olympic Games in Seoul, Korea, and more recently executive Director of the BC Weightlifting Association and coach of the Canadian Olympic Weightlifting Team at 2008 Bejing games.
The clinic is from 10-1 and work on the Clean and Jerk and Snatch along with their subsets and several mobility / stretching drills.
Cost is $40 for CrossFit members and $50 for non-members. Call 250-300-4672 to book your space.
Warm-up:
Tabata Knees to Elbows
Tech/Strength:
from Mobility Wod:
1. Arm in Overhead band, extension with external rotation (2 min per)
2. Pec Minor Ball roll + Trapezius Ball roll (1st & 2nd rib)
3. Foam roller dumbell extension contract release
4. Whrist stretch in band on floor
Squat Clean Thruster: 12,10,8 Use wisely to set the workout weight.
Workout:
10,9,8,7,6,5,4,3,2,1 rep/rounds
Squat Clean Thrusters (men 95lb / women 65lb)
Pull-ups
5x Double Unders (i.e. 50,45,40,35,30,25,20,15,10,5 rep/rounds)
Guy's resume includes 10th at the 88 Olympic Games in Seoul, Korea, and more recently executive Director of the BC Weightlifting Association.
We'll be running from 10-1 and work on the Clean and Jerk and Snatch along with their subsets and several mobility / stretching drills.
Cost is $40 for CrossFit members and $50 for non-members. Call 250-300-4672 to book your space.
Bring a non-perishable food item or toy for the Food Bank and receive an orange from Santa who's stopping by at 4:15pm. Come by to celebrate the Holiday Season i.e. life, love and family. Bring your kids, friends and relatives who want to see what kind of crazy people frequent our establishment and are part of our so called "cult" of fit, healthy and active living.
No working out just Paleo appies and drinks so BYOB and make sure to have a plan for a safe ride home.
Warm-up:
2 rounds
30 Calorie Row
400m Run
Tech/Strength:
Shoulder Press; 12,10,8
The laddies hard at work at 9am.
Workout:
21,15,12,9,6 rep/rounds w/ 400m run between each round
Shoulder Press (men 65lb / women 55)
Pull-ups
Overhead Lunges (men 25lb plate / women 15lb plate)
Box Jumps (men 24" / women 20")
V-sits
Tamara and I are planning a Christmas social on Saturday Dec 18, 4-7pm. Come by to celebrate the Holiday Season i.e. life, love and family. Bring your kids, friends and relatives who want to see what kind of crazy people frequent our establishment and are part of our so called "cult" of fit, healthy and active living.
No working out just Paleo appies and drinks so BYOB and make sure to have a plan for a safe ride home.
Warm-up:
Tabata Jumping Squats
Tech/Strength:
Deadlifts; 12,8
Bench Press; 12,8
Cleans; 12,8
Use the above sets wisely to set your workout weight.
Workout:
"Three Bars O death" (aka "Linda")
10,9,8,7,6,5,4,3,2,1 rep/rounds for time of
1.5 Bodyweight Deadlifts
Bodyweight Bench Press
.75 Bodyweight Cleans
Saturday's open Gym brought through a couple of dozen people, who did everything from last week's 5 rounds of BW Deadlifts/600m Run and Widowmakers to Fran and Dirty 30, including Kevin's 5 & 7 year old girls seen here climbing the ropes.
Tamara and I are planning a Christmas social on Saturday Dec 18, 4-7pm. Come by to celebrate the Holiday Season i.e. life, love and family. Bring your kids, friends and relatives who want to see what kind of crazy people frequent our establishment and are part of our so called "cult" of fit, healthy and active living.
We'll have appies but BYOB and make sure to have a plan for a safe ride home.
