CrossFit Glenmore

Friday's WOD - Conjugate Upper

Warm-up:
7:00 Uninterrupted Double Unders ladder; 10,20,30,40,50,etc...

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. OH rib mobilization w/ dowel or pain ball (2:00/)
  2. Lat smash w/ roller or pain ball (2:00/)
  3. Barbel triceps smash (2:00/)

Wk3 Max Effort Push Press
  Push press; 12,5,1,1,1,1,1 rep max weight.
  OH single arm dumbbell triceps extension; 10,10,10
  Weighted pull-ups; 10,10,10
  Weighted OH sit-ups (45lb / 25lb); 10,10,10

Thursday's WOD and a Pirate Birthday

Happy birthday Darrrr...

Warm-up:
400m Ball Run

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. OH rib mobilization w/ dowel or pain ball (2:00/)
  2. Lat smash w/ roller or pain ball (2:00/)
  3. Kettle Bell windmills; 3x5 each side

Turkish get-ups; 12,6,6,4,4,2,2 rep max weight. 

Workout:
"Queen Darlene"
43 each of for time
  GHD sit-ups
  Turkish get-ups (30db / 20db)
  Good mornings (45lb / 35lb)
  Push-ups 
  Wallballs (20lb / 14lb)

Wednesday's WOD by Herb and CrossFit on Kelly and Michael

 

Warm-up:
Tabata Squats

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Anterior compartment smash (2:00/)
  2. Lying dumbbell extended over shoulder (2:00/)
  3. Lat smash with roller or pain ball (2:00/)

Wk3 Dynamic Effort Banded Bench Press
  Banded Bench Press; 12, 8x 3 reps at 50% of 1 rep max.
  Dumbbell incline press; 12,12,12
  Barbell rows; 12,12,12
  Toes to Bar; 12,12,12

Workout:
2000m Row

Tuesday's WOD by Pete

 

 Warm-up: 
5:00 Max Rope Climbs

Stretch/Tech/Strength: 
Mobility WOD (from www.mobilitywod.com) 
  1. 1st Rib Mobilization w/dowel or pain ball (2:00/)
  2. Overhead tissue smash (2:00/)
  3. Deep squat hold (4:00)

Clean & Jerk 12,3,3,3,3,3 rep max weight. 

Workout: 
Buy in:
50 Tire Flips (Alternating with a Partner)
then:
21-15-9 of:
Squat Cleans (95lbs/65lbs)
Ring dips
Toes to bar

*Clock Starts, you and your partner complete the 50 tire flip buy in as fast as possible. upon completion you move directly to the 21-15-9, which each of you complete individually. 

Monday's Victoria Day WOD (9am & 3pm only) and Hollywood Cancer Healthcare

"The very idea that breast cancer is a "percent risk" is a complete lie. In reality, everyone has cancer micro-tumors in their bodies, including myself. Cancer is not a disease you just "get" like being randomly struck by lightning. It's something you must "manage" or "prevent" day by day, meal by meal, through a lifestyle choice that involves vitamin D supplementation, nutrition, superfoods, vegetable juices and avoidance of cancer-causing chemicals and radiation."

Exert from How Angelina Jolie was duped by cancer doctors into self mutilation for breast cancer she never had. 

Read the above article to learn more on how private for profit Healthcare is using mass hysteria and Hollywood Stars to promote expensive genetic testing and "slash-poison-burn" procedures to healthy tissue to "lower the risk" of cancer.

Another good read on cancer prevention is Anticancer: A New Way of Life, which we read over a year ago after my sister-in-law was diagnosed and passed away from ALL (Acute Lymphoblastic Leukemia), or check out the Canadian Cancer Society's website for Prevention and Screening tips. 

Warm-up:
Marsh Mile Run

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

Wk3 Max Effort Banded Box Squats
  Banded Box Squats; 12,5,1,1,1,1,1 rep max weight (green / purple)
  Dumbbell Box step-ups; 3x 12 reps 

Workout:
3 rounds for time
  12 Push-ups
  12 Ring rows
  25 V-sits

Friday's WOD by Brie who's off to Europe for a month

Wk2 Max Effort Bench Press from Thursday if you missed it, or Brie's 'Backpacking Europe".

 
New weighted sit-up standards sent to me by Pauloe. 

Warm-up:
Tabata pistols

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

Squat snatch; 12,5,5,5,3,3 rep max weight. 

Workout:
'Backpacking Europe"
21-15-12-9 rep/rounds for time
All done with a plate (45lbs / 25lbs)
  Burpees (plate to ground then press out overhead)
  Weighted back extensions
  Box step ups
  Weighted sit-ups
200m plate run between rounds

Thursday's WOD - Westside Barbell Conjugate Wk2 Max Effort Bench Press

 

Warm-up:
Tabata Toes 2 Bar

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Lying dumbbell extended over shoulder (2:00 each)
  2. Lat smash with roller or pain ball (2:00 each)
  3. Hand in high band with trailing leg (2:00 each)

Wk2 Max Effort Bench Press
  Bench press; 12,5,1,1,1,1,1 rep max weight
  Push press; 10,10,10 
  Dumbbell lateral raise; 10,10,10
  Dumbbell fly from bench; 10,10,10

Workout:
7:00 AMRAP
  7 Wallballs (men 20lbs / women 14lbs)
  7 Dball slams (men 20lbs / women 12lbs)

Wednesday's WOD by Herb and CrossFit on NCIS Los Angeles

 

Warm-up:
Tabata V-sits

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. T-spine smash w/ double pain ball or roller 2:00/
  2. Ball tack & floss 2:00/
  3. Posterior chain floss, 2:00/

Wk2 Dynamic Effort Squat
  Banded Box Squat (green / purple); 8x 3reps at 50% of 1RM
  Romanian Deadlifts; 12,12,12
  Back Extensions; 50 reps
  Banded Partner Pulls; 3x 100 feet

Workout:
"Annie"
50-40-30-20-10 rep/rounds for time
  Double Unders
  Sit-ups

Tuesday's WOD by Pete and Lifting with Mikee at 6:30pm

 

Warm-up: 
5 Lengths of gym (there and back) of:
Bearcrawl OR Handstand Walks (there)
2 Foot Broadjump (back) 

Stretch/Tech/Strength: 
Mobility WOD (from www.mobilitywod.com) 
  1. Anterior compartment smash (2:00/)
  2. Overhead tissue smash (2:00/)
  3. Deep squat hold (2:00)

Thrusters 12,5,5,5,3,3 rep max weight. 

Workout: 
"Mary"
AMRAP 20:00:
5 Handstand Push Up
10 Pistols (alternating)
15 Pull Ups 

Monday's WOD - Wk2 of the Westside Barbell Conjugate system

 

A little preview on the first week of Regionals and great watching for fans of CrossFit. Unlike professional sports these are amateurs doing movements and workouts that we all do in our daily WODs which makes it that much more exciting and fun to be a spectator.

Read more about the Westside Barbell Conjugate system from Louie Simmons.

Warm-up:
Tabata OH Dowel Squats

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. OH rib mobilization with dowel or pain ball (2:00/)
  2. Classic posterior chain floss (2:00/)
  3. Single leg flexion (2:00/)

Wk2 Max Effort Sumo Deadlift
  Banded Sumo deadlift; 12,5,1,1,1,1,1 rep max weight (green / purple)
  Good mornings; 10,10,10 
  Reverse hyper with partner; 3x max reps
  Plank; 2min

Workout:
7:00 AMRAP
+1 each round
  Burpees
  Squat Snatch (75lbs / 55lbs)

This one is all about the squat so drop the weight if you can't catch in a full squat. 

Friday's WOD The Chief or Wk1 Max Effort Shoulder Press (if you missed yesterday)

Warm-up:
Tabata V-sits

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. OH rib mobilization with dowel or pain ball (2:00/)
  2. Lat or OH tissue smash (2:00/)
  3. Barbell shoulder smash (2:00/)

Power Cleans; 12,5,5,5,3,3 rep max weight. 

Workout:
"The Chief"
5 Rounds
 3:00 AMRAP
   3 Power Cleans (135lbs/85lbs)
   6 Push-Ups
   9 Squats
 1:00 Rest

Thursday's WOD by Pete - Wk1 Max Effort Shoulder Press

Warm-up:  
Tabata Wall Balls

Stretch/Tech/Strength: 
Mobility WOD (from www.mobilitywod.com) 
  1. 1st Rib Mobilization w/dowel or pain ball (2:00/)
  2. Lat smash (2:00/)
  3. Olympic Wall Squat OR Deep Squat Hold (4:00) 

Wk1 Max Effort Shoulder Press
  Shoulder Press; 12,5,1,1,1,1,1 rep max weight (do at least 3x1 rep at 90%+)
  Dummbbell Weighted ring dips; 5,5,5 reps (no bands, progressions incl -ves, bench dips, etc...) 
  Banded Tricep pull downs; 20,20,20

Workout:
5x10 for time
  Knees to elbows
  Back extensions

Wednesday's WOD by Herb

This is too funny and not just girl CrossFitters who talk like that.

Warm-up:
Marsh Mile Run

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. T-spine smash w/ double pain ball or roller 2:00/
  2. Ball tack & floss 2:00/
  3. Posterior chain floss, 2:00/

Wk1 Dynamic Effort Deadlift
   Banded Deadlift speed pulls (green / purple); 8x3reps at 50% of 1RM
  Romanian Deadlifts; 10,10,10

Workout:
5 rounds for time
  10 Kettle Bell Swings (32kg / 24kg)
  10 Weighted Sit-ups (45lbs / 25lbs)

Tuesday's WOD and Lifting with Mikee at 6:30pm

 

Warm-up:
"Brie's Belly Buster"
2 rounds of 30sec each of bicycles, v-sits, weighted sit-ups and toe touches,
then 60sec plank to finish

Stretch/Tech/Strength:
Mobility WOD (from www.mobilitywod.com)
  1. Anterior compartment smash (2:00/)
  2. Lat smash (2:00/)
  3. Overhead T-spine mobilization (2:00)

Snatch; 12,5,5,5,3,3 rep max weight. 

Workout:
21-15-12-9-6-3
  Power snatch (75lbs / 55lbs)
  Overhead squats (75lbs / 55lbs)
  Box jumps
  Double unders

Monday's WOD Start of a Westside Barbell Conjugate

 

Herb attended a CrossFit Powerlifting cert in Calgary a few weeks ago put on by the Westside Barbell coaches who run the most successful Powerlifting gym in the US. 

Summer is fast approaching and we're going to work on getting stronger over the next few weeks mixed in with high intensity kickers and of course some benchmark CrossFit WODs throughout. 

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Ball tack & floss (2:00/)
  2. Hip capsule internal rotation (2:00/)
  3. Single leg flexion (2:00/)

Wk1 Max Effort Squat
  Back squat; 12,5,1,1,1,1,1 rep max weight
  Weighted lunges; 10,10,10 
  GHD sit-ups; 20,20,20
  Good mornings; 100 (45lbs / 35lbs)

Workout:
10,9,8,7,6,5,4,3,2,1 rep/rounds for time
  Pull-ups
  Push-ups