CrossFit Glenmore

Friday's WOD

Curious as to what's going on with our programming, well here's a little peak behind the curtain. 

The first layer is Constantly Varied modalities for our Workouts; that means systematically rolling through combinations of M (metabolic conditioning or "cardio"), G (gymnastics and bodyweight exercises) and W (weightlifting, powerlifting and olympic lifts).  This week for example was Mon-MGW, Tue-G, Wed-WM, Thu-GWM, Fri-W, Sat-Open Gym and Sun-OFF. 

The second layer is 6 weeks of CFSB (CrossFit Strength Biased) Programming; four lifts (Back Squats, Deadlifts, Front Squats and Shoulder Press) completed every week with a lean on group/personal variance to accommodate for irregular gym turnouts (i.e. you can switch your lifts up on any given day based on your turnout).  Main goals here are to 1- gain a mastery of these core exercises, and 2-especially get stronger by focusing on the 3, 5 and occasional 10-20 rep range. 

The third layer is the trump card per say, the CrossFit Games Open WOD.  So anytime you see anything that doesn't match up with your keen perception of the Constantly Varied modalities pattern it's probably because we through in the Games Open WOD.

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

Tech/Strength:
Mobility WOD soup (12:00)
1. Band OH w/ arm locked out & leg trailing while ext rotating forearm (2min/arm)
2. Elbow in Band w/ palm up contract/relax 5s/10s & pull chin to opp shoulder (2min/arm)
3. Forearm knee mash (1min/arm)
4. Hands on floor pointing at knees and rock back & forth (2min)

Shoulder Press: 5,5,5 rep max weight, then 10-7-4 unbroken sets with 1min rest between.

Workout:
2:00 50% Bodyweight Power Cleans (score 1 pt per rep)
2:00 rest
2:00 75% Bodyweight Power Cleans (score 2 pts per rep)
2:00 rest
2:00 100% Bodyweight Power Cleans (score 3 pts per rep)

Total points from all three rounds for your score. 

Layering our programming to address three main areas:

1. Constantly Varied; baseline programming which reflects "3 days on, 1 day off" minus the rest day.  This week is MGW,G,WM,GWM,W.  

 

2. CrossFit Strength Biased Programming (for the Strength component of the day only) for the next 6 weeks (attached) with a few tweaks to accommodate for our members who come M,W,F, M-TH, etc...  Monday - Back Squats 5x3,

Tuesday - Deadlifts 3x3 & 20,

Wednesday - Deadlifts 3x3 & 20 for MWF peeps, light Deadlifts warm-up for WOD only for anyone here Tuesday, 

Thursday - Front Squats 3x5 and Back Squats 1x 15-20

Friday - Shoulder Press 3x5 & 10-7-4

 

If anyone missed one of the lifts earlier in the week or has done the same lift two days in a row or will be missing a lift in the coming days it's OK to substitute the lift of that day with the same rep count.  I will be substituting the Back and Front Squats every week to accommodate for our MWF members.  Anyone can come on a Saturday to get the 4th lift in if they wish. 

 

3. CrossFit Games Open Wod remind everyone that if they want to log and count their score on-line they need one judge per athlete to count it.  So far Jay, Kelly, Evan, Andrew and Brie have logged in and are logging.  If you're coaching a class with one of them you need to count all of their reps individually, or in the case of two make them go at different times or use a 3rd person judge who can be anyone in the room and doesn't have to be a certified CrossFit coach.

Retired LA Kings Forward Assists Others with Goals

Great article on the CrossFit Games website by By Kate Walsh on 03.24.11. 

“I should have been doing this 15 years ago. It’s a super match; it’s perfect for hockey,” Thornton says.

At 14-years-old, Scott Thornton was already turning in max effort workouts and results as an all-star minor hockey league player. Just a little over three years later, when he was a member of the Ontario Hockey League’s Belleville Bulls, Thornton was picked up as a first round draft pick by the NHL’s Toronto Maple Leafs.

“It was 2006 or 2007 when I read about CrossFit in a Men’s Health magazine.  I was intrigued and decided to look online to learn more.  Eventually I even tried a few workouts, but on my own,” Thornton says.  “We had strict workouts as an NHL player.”

“In my second last year of pro I hired T. R. Goodman, a well-known personal trainer for pro football and hockey,” Thornton says.  With Goodman as his trainer, Thornton along with four or five others were on the clock together doing 60-minute AMRAP circuits six days a week. “I always considered myself as self-motivated, but the more I tried it, the more I understood that what I was doing with him was CrossFit–it totally elevated my training,” Thornton says.

In July of 2008, after a successful 18-year hockey career, Thornton retired from the Los Angeles Kings. Thornton and his family had lived in California while he played for the San Jose Sharks and LA Kings.  Upon retiring Thornton moved his family to Collingwood, Ontario. “City stuff wasn’t for me,” he says.  “Collingwood is the 12-month-a-year cottage life.”

Now retired, Thornton realized that he was having difficulty programming on his own.  “I’d always had a 3-month-periodized off-season training program and without it I didn’t know what to do each day,” he says.  “So, I decided to give CrossFit a try and it worked well for me.  I started in the garage and within three or four months I had seven or eight buddies over running around and working out in the garage and driveway.” 

Read the rest of the article here.

Monday's WOD and Happy Birthday Doyler

We're working on some changes to our box so look forward to Daily WOD posts the night before, changes to our website (within the next month or so), on-going tweaks to the class schedule, addition of weightlifting only class(es), etc...

Warm-up:
3 rounds
330m row
30sec Rest

Total your times for score.

Tech/Strength:
Mobility Wod:   Episode 99/365: Solving Front Rack Problems and Episode 175/365: Improving Shoulder Positioning for the Press and Rack.
Front Squats; 12,3,3,3,3,3 rep max weight

Doyler celebrating the big 38" jump winning a bet with his wife Kim earning the right to party with us on his country's Day of Celebration St-Patrick's Day. 

Workout:
"Doyler's Big 33'er"
33 each for time of
Box Jumps (men 24" / women 20")
Front Squats (men 135lb / women 85lb)
Calorie Row
Push-ups
Pull-ups
V-sits
Back Extensions
Burpees
Overhead Plate Lunge (men 45lb / women 25lb)
Double Unders

Remembrance Day Schedule

In honour of Remembrance Day tomorrow's class schedule is reduced to a 10am Class for the morning people and a 4pm class for the evening crowd. 

I have something special cooked up so come one come all as space will not be an issue and we can do it inside our out weather permitting.   

Canadian Blood Services needs you!

This is a gift that will not cost you anything but your time and you'll actually gain the experience of visiting with the happiest, kindest people in town at the Kelowna office of the Canadian Blood Services (103-1865 Dilworth Dr), in addition to the opportunity to save the lives of up to 3 people. 

Their daily blood quota is 89 donations, and just to have a chance to make quota they need to book 140 people since 16% of booked donors (23 people) cancel and 20% (28 people) don't even show up.   BC is one of the lowest per capita donor provinces in Canada. 

Call 1 888 2 DONATE today to book your donation. 

The following dates Dec 23 (12-6:45) and Dec 24 and 27 (9:30-4:15) are wide open so call today.