Archive for September, 2009
Barbell Work
Technical:
Push Jerk
WOD:
3 Front Squat
6 Hang Cleans
9 Push Jerk
AMRAP 20 minutes
Filthy Fifty
WOD:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Shoulder Burn!
Deadlift 3×3
WOD:
We tried this one from OPT’s site. Wow! I think all of our shoulders felt 10x the size they were before we started.
35 Unbroken Wall Balls (W:14lbs/M:20lbs)
10 HSPU
35 Unbroken Wall Balls
20 Chest to Bar Pull Ups
35 Unbroken Wall Balls
30 Push ups
35 Unbroken Wall Balls
40 Jumping Chin Ups
For time.
Burpees
Strength:
Front Squat 3×5
WOD:
7 Pull Ups
7 Burpees
7 Calorie Row
AMRAP 15 minutes.
Steve Nash Showdown
We are going to check out Steve Nash and his buddies take on some soccer players this weekend in a soccer match. We will be meeting here at the gym this Saturday at 1:30pm, then heading to the event. Hope to see you all here!
Strength:
Press 5×1-2
WOD:
A spin off from the crossfit.com website…
100ft walking lunges (20lbsW/30lbsM)
30 Box Jumps
30 Ring Rows
4 rounds for time.
Sprint! Rest! Sprint Again!
Technical:
Burgener Warm Up
WOD:
Sprint 200m
6x
You have 2 minutes to sprint 200meters. If it takes you 30 seconds to sprint, then you get to rest 1:30 before you go again.Go for 6 rounds. Then…
rest for 7 minutes
then….
Sprint 400 meters
4 x
Rest 1 minute between sets.
Stepping It Up
After a couple of short weeks, Ryan has moved on up from our Elements Classes to our Regular Crossfit Classes. Congrats Ryan! Great job!
Technical:
Hang Power Clean
WOD:
Hang Power Clean
Skipping
Do as many hang power cleans as you can in 1 minute, then skip for 1 minute. Repeat for a total of 20 minutes. Only count your hang power cleans.
Jump
Tech:
Overhead Squats – We are going to dissect this movement today and work up to our 3 rep max.
WOD:
AMRAP in 15 mins
4 deck squats (M:10lb W:15lb)
6 broad jump burpees (M:5ft distance W:4ft distance)
8 heel clicks
This is going to burn….
Tech:
Turkish Get Up
WOD:
Total calories rowed in 4mins
+
Total weighted push ups in 4mins (M:10kg plate W:10lb plate)
+
Total double unders in 4mins
+
Total jumping pull ups in 4mins (Use proper box height. With your hand outstretched it should only be 8inches over the bar)
Highest score wins!
There will be 2min rest in between stations.
Yea Friday!
Fran results are in! Check out your results at the gym. Congrats to everyone! Our top 3 women athletes were Claire W, Kathy R, and Megan W. Top 3 men athletes were Michael P, Jeff B, and Morgan C.
Technical:
1 leg squats
WOD:
Another OPT special…
Thrusters (45/25lbs)
Toe to Bar
21-18-15-12-9-6-3
What is Crossfit Westside?
Crossfit Westside in downtown Vancouver offers Group Classes and Personal 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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