Archive for August, 2009
SUMO
Technical:
The "Westside 880" metre run.
WOD:
21-15-9
Sumo Deadlift High Pull (SDHP) Men: 95lbs / Women 65lbs
Dips
Thrust till you bust!
Technique:
Thrusters 5 x 10
We are going to take exactly 3mins rest in between sets. Guys will use 95lbs and ladies will use 65lbs.
WOD:
AMRAP in 10mins
Burpee Box Jumps (20" box)
Tag Team
WOD:
In teams of 2 with only one partner working at a time complete…
12 Alley Sprints (approx 200m)
300 calorie row
150 double unders or attempted double unders
300 Kettlebell swings (m: 24kg w: 16kg)
75 Knee to Elbows (K2E)
For time.
Check out this part
Crossfit Running Endurance Certification Aug22-23
The Running and Endurance Certification is by far one of the best Crossfit Certs. And lucky for us it is coming here soon. For more information click here.
Technique: Kipping Pull ups
WOD:
Clean and Jerks (135lbs/95lbs)
Ladder for 15minutes.
Do 1 rep the first minute, then 2 the next minute, then 3, then… Go until you cannot complete all reps within the minute.
The kipping pullup is unique to each person. One factor that remains the same in the kip is the popping of the hips. Popping those hips helps you get that chin and chest up to the bar. This popping of the hip is also called hip extension. And hip extension is key in our WOD of Clean N Jerks today. Being able to aggressively open (pop) those hips creates speed and power, so you can get heavy loads up to your shoulders and then over your head.The more power and speed you have the more powerful your hip extension is. The cool thing about this and Crossfit is that getting a more powerful pop of the hips will increase your kipping pullup as well as many other exercises we are doing here at the gym.
Sweet Karolina
Karolina’s first attempt at pressing. She pressed 100lbs.WOW!
We wanted to let everyone know that Brian MacKenzie will be here August 22-23rd in Vancouver to teach the Crossfit Running And Endurance Program. This cert is awesome! If you are a runner or just want to get better at Crossfit, this cert is worth checking out. Brian has helped countless athletes improve their times. As well, his style has helped runners who suffer from shin splints, knee and hip
pain. You can register here.
Strength: Front Squat 5×3
WOD:
7 Wall Ball (20lbs/14lbs)
7 Burpees
12 minutes. AMRAP.
Moving On Up
Congratulations to Dusan! He has just completed the Elements Class and is moving into our regular classes this week!
Strength:
Deadlift: 1-1-1-1-1
WOD:
Row 2000meters
Elite Shape for a 2000m row: 6:15M and 8:00W. So how do we get this time? Well one way is having good technique on this movement. There are some great videos on the crossfit.com website that show how to start, how to best use your body, and how to pace. One of the points that stands out is that it is not how fast you go back and forth when rowing, rather it is how hard you push off (DRIVE) your heels in the start position. The harder the drive the more meters you will get ahead. We say DRIVE (when pushing off the heels), then RECOVER (when returning to the start postion.) When you are recovering it might take you a bit longer than when you DRIVED. This is an opportunity to wind yourself up hard to DRIVE again. If you are trying to get 8 minutes on the 2000m row that means you need to be doing about a 2:00minute pace. Check out your pace when you are trying this today at class.
Press it Up
Strength:
Press: I rep max
WOD:
Run 400 meters
Max Push ups
AMRAP in 20 Minutes
When doing your 1 rep max for anything you still need to do warm up sets. You will want to warm up with light weight first. The bar is a good place to start. It lets you set up your best position and practice your technique. Do anywhere from 5-10 reps. From here you still want to warm up. The Crossfit Total rep pattern works really well. It is 5-3-1-1-1. The first couple of rounds are still warm up. Each round should be heavier than the last. For instance, if your 1 rep press is 165lbs your first set of 5 could be 95lbs. Your set of 3 could be 135lbs. Your first set of one is something you have already done and can do, so you could do 155lbs. Your second set of 1 rep could be 165-170lbs. Your last 1 rep should always be a number that you have never tried before. You always want to try and beat your last PR max. Even if it is only by 1 pound.
The Exercises and Demo page on Crossfit.com has some great videos on the press. Check out Mark Rippetoe’s video on the press under powerlifting.
Posting the WOD
We hope you guys had a great long weekend! Starting today we will be posting our daily workouts here at the gym. The point of posting the WOD (workout of the day) is not to scare you, but to give you some more feedback and knowledge on the movements. Please let us know what you think about it. And if you can post your times and numbers on the blog that would be great too!
Strength:
Back Squat 3 x 3.
Everytime you see these numbers the first number means the sets. The second number means the reps. So you will be doing 3 heavy sets of 3 reps each time.
The goal of the Back Squat is to build pure strength. A couple of things you should look out for when doing a back squat (which is different than an air squat).
1) Start with the bar on the scapula spine
2) Feet should be slightly wider than shoulder width apart
3) Start by pushing your butt back. Try to keep your shins upright. Do not let you knees move forward
4) Once your hip crease gets below your knee cap, drive your butt up. Pretend someone has a string attached to your lower back and they are pulling it straight up. This will drive open your hips and activate the posterior chain.
WOD:
Tabata Row
Tabata Squats
Tabata Pull ups
Tabata Sit ups
Post your lowest numbers for each exercise.
A big shout out to Jason Bond who completed the BC bike race a couple weeks back. Congrats!
What is Crossfit Westside?
Crossfit Westside in downtown Vancouver offers Group Classes and Private Training using the Crossfit Strength and Conditioning philosophy. We take functional movements such as the the squat, push up, pullup, deadlift, clean n jerk, running, rowing, skipping, and jumping, mix them up, and execute them in short intense workouts. Each workout has a different combination of exercises with varied repetitions, rounds, and time. To learn more about what we do at Crossfit Westside contact us at info@crossfitwestside.com
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