CrossFit Glenmore

What is CrossFit?

 
Learn more here What is CrossFit Glenmore? and here How to Get Started and Rates?

Wednesday's WOD and Ma-Duke (aka Jo-Ann) Testimonial

"Dear Allister:

Well, it has been one exciting year of : 120 classes, 4 dress sizes smaller, quite a bit of whining (on the inside) a lot of sweating and maybe even a few tears.  My purpose in joining CrossFit (if you remember) was to be able to do what I wanted to do and not be limited to what my body allowed me to do.  I have almost completed this task and it has been quite the extraordinary journey. 

I would like to thank you but first I want to thank some of my CrossFit cohorts. 

To the Big Boys: Evan and Doyler - thanks for being awe inspiring and not making me feel "totally" inadequate. 

To the Middle Weights: Todd, Kyle and Brent - thanks for the "High 5's" and "Good Jobs" I take great pleasure in the fact that they often look as exhausted as I feel after the WOD. 

To the Real Men: George, Gary and Herb - every workout you provide the "mature" effort and always make me think - if they can do it, I can do it. 

To the Welter Weight: Andrew - what can I say, he is just plain fabulous.

To the Ladies; for Yvonne and Lynn - I would never have made it through the Fundamentals without their "you can do it" attitude, to Judy who is a constant inspiration and to whom I am determined to beat in the Marsh Mile run!

To my family: Tim, Kelsey and Adrian - for their love and support.

And finally to Allister: words cannot express my gratitude to you.

Thank you for
  Never saying "your too old, too fat or too slow"
  Never saying "you can't do that, it's too hard"
  Never giving up hope in me even when I did
  Always "pushing" me toward success
  Always showing me it isn't what others can do, but what I can do 
  Always helping me make a difficult task doable."

Thanks with all my heart
Ma Duke (aka Jo-Ann) 

Warm-up: 
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.

Workout:
"4th Quarter is Ours" (from www.crossfitfootball.com)
5 rounds for time:
   20yd (60ft) Bear Crawl - Crawl 10yds (30ft) turn and crawl back 10yds (30ft)
   5 Deadlifts (men 315lbs / women 165lbs)
   10 Burpees

Thursday's WOD and Dr. James Whillans Testimonial

I have been a member of Crossfit Glenmore for almost 2 years and I am extremely happy with the results. I have been exercising my entire adult life and I can confidently say that the Crossfit workout is by far the best I have come across.

The things I love the most about Crossfit Glenmore are:
1.  I don’t have to think about or plan my exercises; they are set for me each time I show up.
2.  I am expected at certain days/times so it is hard to make excuses and miss workouts.
3.  Allister (or Dani) is there to coach me through any new exercises and make sure that I am doing them safely.
4.  The people who work out there are great and it’s a fun atmosphere
5.  The workouts are always different and are working different aspects of fitness (cardio, strength, power, endurance, agility, etc)

Since starting at Crossfit I have noticed a huge improvement in my overall fitness level, my strength and my performance in sports.

As a wellness chiropractor I am always looking for resources for participants in my office and I encourage most of them to try out Crossfit as it is great for people of almost all ages and abilities.

If you wish to ask me more about Crossfit Glenmore feel free to contact me.

Sincerely,
Dr. James Whillans DC

 

Warm-up:
20 rounds
Snatch Complex
  Deadlift
  Power Snatch
  Overhead Squat
  Squat Snatch

Tech/Strength:
Overhead Squats; 12,5,5,5,5,5

Workout:
Rounds in 20:00
10 Overhead Squats (men 95lb / women 55lb)
15 Box Jumps (men 24" / women 20")
200m Row

Matt Nye "CrossFit Guy" Testimonial and Wednesday's WOD

I was never an elite athlete, just an every day mucker and grinder who loves his sports but unfortunately, for the last 15 years or so, spent a lot more time watching them on TV rather than participating.  Since I ended playing minor hockey and intramural university sports I have been focusing on career and starting a family with very little beer league hockey and mountain biking whenever I could.  Typical story for most people 35 and older.  I was completely neglecting my physical fitness and, as a result, my appearance and mental well-being.  I tried joining a gym and lifting weights or running on a number of occasions, but it always ended after a couple of months because I could not fit them into my busy schedule or for lack of motivation. 

Then CrossFit came into my life.  I discovered CrossFit a few years ago as friends of Al’s and mine became the first CrossFitters in Canada when they opened CrossFit Vancouver in 2004.  Like most people, I wrote it off as something far too difficult and maybe even a little crazy.  You’d have to be nuts to combine heavy deadlifts with sprinting and pull-ups, right?!?!  I’d never even done a single deadlift in my life, let alone 50 reps of my own body weight.  But flash forward 4 years and when Al moved to Kelowna to open up the Garaj Mahal on Glenmore, it wasn’t a hard sell for me to start coming out to classes.  It seemed like the perfect opportunity to get fit.  I was motivated by the fact that I was carrying about 25 extra pounds that I had piled on in the previous year which made it difficult to get up and down from the ground when playing with my kids – at age 36!!!

After completing a year of CrossFit, I can honestly say that I am addicted!!  The results that I have seen in terms of weight loss, fitness levels, change in appearance, stress reduction and confidence have been extraordinary.  I have seen huge improvements not only in my strength, but in my cardiovascular stamina – just ask the guys on my hockey team.  Where else can you get all that for a time commitment of less than 4 hours a week??  The combination of intense strength training and tests of cardiovascular fitness is the huge advantage that CrossFit has over other regimens.  You will see vast improvements in all areas of your “fitness” when training CrossFit style.

I look forward to coming to the Garaj Mahal most mornings knowing that I will get beaten up but will leave feeling challenged, prepared for the rest of the day and one step closer to my fitness goals.  The CrossFit community in general is a very motivational atmosphere to be around as everyone strives for one goal – making the community better by making each individual better, day by day.

Matt Nye
1^st CrossFit Glenmore member

Warm-Up:
3 rounds for time of
Driveway Dumbbell Lunges (30 lunges holding dumbbell straight arm out to the Right than 30 back holding straight arm out to the Left) (men 15lbs / women 10lbs)
10 V-Ups (hanging from a bar raise your feet up to touch it and back down) 

Workout:
Squat Cleans 5,5,5,5,5 rep max weight

Testimonials from Katherine and Jim, and today's WOD Jacob's Ladder

Big thank you to Allister for starting me on CrossFit, which is the best physical training program I’ve ever experienced.  I’ve been training with him for 3 months now, and have enjoyed every minute of it.  No two sessions have ever been the same, so I don’t get bored.  Each session has stretched my boundaries, and I have noticed a definite increase in strength, flexibility, coordination and agility.  Best of all, CrossFit is FUN!  The sense of accomplishment at the end of each class is phenomenal.  I especially enjoy the ‘high five’ and the hugs at the end of a challenging class. 

 I was quite nervous staring CrossFit, since I’ve never done anything more than Jazzercise classes, distance walking programs or my favourite pastime – golf.  I was thinking the atmosphere at the Garaj Mahal might be intimidating.  To the absolute contrary, everyone who is involved in CrossFit is encouraging, fun, and absolutely wonderful! 

I highly recommend CrossFit and Allister Jones to anyone interested in keeping the aging process at bay.  As a personal trainer he is motivating as well as an absolute perfectionist for technique.  I feel safe. 

Thanks, Allister.  I look forward to spending a lot of years training with you.

Katherine Heisler  (Age 53)

 

I wanted to let you know how much I appreciate the CrossFit experience.  I have had more fun and have seen better results in a shorter period of time with Allister and CrossFit than any other “Gym” I have ever attended, and I have been to lots of them.

As an avid cyclist, I was looking for an activity to give me a total body workout with variety and something to keep my interest.  After almost three months I have not done the same work out twice at CrossFit Glenmore.  I look forward to every workout.  The workouts are fun and challenging and the results from an hour session are outstanding.  The other people I have met at the Garaj Mahal are super and everyone is encouraging and supportive.  So much different from the typical “Gym” experience.

I don’t know of any other place where you can go and have every workout pre-planned and have a personal trainer with you for every session.  This is a fantastic concept.  I have worked with personal trainers in the past and they give you a program and tell you to let them know if there are any questions.  You are at every session, have the workout pre-planned, tailored for my level of fitness and are always working with me on my technique and making sure I am challenged and progressing.  I love it.

I can’t thank you enough for the experience and look forward to many years of working out with you at CrossFit.

Jim Heisler (almost 60)

 

Today's WOD is Jacob's Ladder:

5 deadlifts

5 cleans

5 front squats

5 push press

start with 10lb or 20lb dumbbells and increase 5lbs every round until you can't complete the exercise with the graduated weight. 

 

Who can benefit from CrossFit?

The CrossFit protocol is based on

1. Functional Movements,

2. Constantly Varied workouts,

3. High Intensity

 

CrossFit Glenmore is a community based Gym with an emphasis on coaching where classes are taught in a supportive and dynamic atmosphere. Your biggest challenge is showing up.

 

1.Demographic: Men and Women 18-50 bored or intimidated of standard gyms

Benefits: With a minimum of three 1-hour sessions a week, I will guarantee that you will be in the best shape of your life with unprecedented results in performance in all other activities in your life, including increased standard measures of health such as Lower Blood Pressure, Lower Body Fat, Higher Bone Density, Increased Muscle Mass, Increased Flexibility, and Lower Resting Heart Rate. 

 

2.Demographic: Men and Women 50+:

Benefits: exercise in a challenging, supportive and dynamic atmosphere which will keep you healthy and out of a nursing home well into your golden years.

 

3.Demographic: New mothers

Benefits: get your pre-pregnancy body back and then some while spending some “me time”. Daycare available on appointment.

 

4.Demographic: Competitive Athletes who’ve plateau’d or grown bored of the same old exercise routines

Benefits: CrossFit protocol will push you past your current performances by improving your recovery times and performance at higher intensity levels for shorter durations.

 

Common side effects include Deeper Sleeps, Increased Sex Drive and a Renewed Sense of Vitality.   

Today's WOD: 
"Matt's Lucky 13's"
5 rounds for time of:
13 pull-ups
250M row
13 push-ups

Preceded by some strength work: 
Shoulder Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerks 5,5,5,5,5

Training-Life Balance for Endurance Athletes

How many hours do you train a week? Now, how many hours does your spouse/family wish you trained? How many push ups/pull ups/squats/etc can you do? Have you or are you suffering from chronic use injuries (plantar fasciitis, IT Syndrome, runner’s knee, etc)?

CrossFit 3-6 times per week, supplemented with 2 workouts per sport (interval or tempo) per week, for a maximum of 6-8 hours of high intensity training provides you the time to recover and spend with your family and friends for a more balanced life.
 

Anaerobic Training (with the benefits of Decreased body fat, Increased Cardiovascular function, muscle mass, strength, power, speed, and anaerobic capacity) with an aerobic foundation is the ideal combination to allow athletes to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

 

Above references have been pulled form the CrossFit Endurance site (www.crossfitendurance.com) and I encourage you to see this site for further details.

 

Today’s WOD:

Complete as many rounds as possible in 20 minutes of:

5x Thrusters,

7x Hang Power Cleans,

10x Sumo Deadlift High Pulls

Weight is 95lbs for M/65lbs for W or scaled to ability

 

What were you thankful for this past Thanksgiving?

Thankful for family, loved ones, friends, health, vitality, boundless energy, deep sound sleeps, ....

If you couldn't be thankful for the last four, it's time to take a hard look at your lifestyle and determine if you're getting the right balance of exercise, proper diet and stress reducing activities. 

Through genetics and evolution our bodies have been sculpted to utilize food and oxygen as fuel to provide force and motive power to work and play.  The healthiest and happiest people I know are the ones that have found a successful work life balance.  Some of which are living on their own in their  70s and 80s and still tilling the soil in their gardens by hand, mowing their own lawns, etc...

Our sedentary lifestyles with cable TV, desktop computers, processed and packaged foods, have made our lives effortless, so much so that we believe we don't need exercise, hard work or a balanced diet to survive and live a fulfilling and active life.   

See the following Cancer Prevention Study interview aired on CBC's National for more evidence that taking care of ourselves is essential in living a long healthy life. 

Vigorous exercise, aka CrossFit, a minimum of three times a week will speed up your metabolism, provide increased vitality and boundless energy, assist in providing deeper sleeps,  relieve stress, and provide it's share of challenges and accomplishments, all in a supportive group atmosphere. 

Call today to book your free Introduction 250-448-8772. 

Today's WOD
Barbara (or Lil Barbara (3 rounds) for progression)
5 rounds for time of
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 min rest

Why CrossFit?

If you're looking for the most efficient and potent fitness science, are an active person bored of fitness clubs, out of shape and lost interest in exercising after major lifestyle changes (kids, career, etc…), or intimidated by exercising in a crowded fitness club, CrossFit is for you.

I am starting a series of posts to provide a look behind the curtain at who we (CrossFit Glenmore Community members) are and why we practice and in some cases preach CrossFit. 

I started practicing CrossFit in 2004 after suffering a Traumatic Brain Injury from which I almost died and had to learn to walk again.  Having spent the better part of my teens and twenties exercising in gyms and fitness clubs with 2-3 day split workouts with isolated machines, some free weights, and 20-40 min of cardio, I was "Beach Muscle" fit with reduced flexibility, and tendinitis in both shoulders and knees. Since my fitness goals had changed from being “Huge” (bodybuilding style) to being Fit (strong, fast, lean, low BP, low body fat, etc…) it led me to CrossFit as introduced by my best friend Patty (Craig Patterson) in Vancouver.

CrossFit's fitness approach: 
1. Functional Movements – if it’s not an Olympic sport or you don't see it on a jobsite or playground, chances are it’s not a functional movement. 
2. Constantly Varied – to prepare your body for everything life has to throw at it.
3. High Intensity - train anaerobically, fartlek/interval training timed based and in a group atmosphere.

By practicing CrossFit I rediscovered the joys and challenges of fitness in a group/community environment resulting in increased vitality and confidence, better diet (40% carbohydrates /30% protein /30% fats), increased sex drive, deeper sleeps, etc. 

Seeing first hand how it changes people's lives and perspective on the world around them while training and coaching in Vancouver, I decided to move my wife and two girls closer to family here in Kelowna so we can live and raise them in a smaller community we can have a greater impact on. 

Today’s Workout of the Day:

Warm-up with some light snatches and work your way up to a max lift:
7, 5, 3, 2, 1, 1, 1 rep(s)

Jacob’s Ladder
Rounds of: 
5 deadlifts
5 hang squat cleans
5 front squats
5 push press

Start with 20lb dumbbells and increase by 5 lbs every round for 10 minutes. How heavy can you get to in 10 minutes?

allister