Archive for September, 2009
Meet Maya
You know you have seen her at the box. You know you have seen here rip through a Crossfit workout. You know she is a 3 time Kendo National Champion. Now you get to see her be part of the CFWS team. Everyone say hi to our newest Crossfit Westside Coach MAYA! We are very excited to have you be part of the coaching team.
Technical:
Deadlift
WOD:
10 Ring Dips
10 Deadlifts (225lbs/155lbs)
Sprint the alley
5 rounds
How Do You Recover After an Intense Workout?
Congratulations to everyone who participated in the FRAN challenge. We know it was hard, we know it was uncomfortable, and we knew you could do it!
Technical:
Skin the Cat
WOD:
Row (25 calories men, 18 calories women)
15 Walking Lunges (M:45lbs/W:30lbs)
7 Chest to Bar pull ups
1 minute rest
10 rounds
Crossfit Friends
Big Thanks to David, from Calgary, who came to train and coach with us this past weekend. It was a tough one on Sunday!
Strength:
Back Squat 5×5
WOD:
10 KB Swings (M:32kg/W:24kg)
Sprint 200m
AMRAP in 12 minutes
*Just a reminder that we are doing the "FRAN CHALLENGE" this week. Make sure to participate in one of the classes that is doing FRAN!
Fran Challenge
Fall is here! Check out the new class schedule, new class times, and new CFWS Challenge. The class times to do FRAN this week are up at the gym. Make sure you take one of the classes and make sure you sign up for the Group FRAN Challenge Finals in 2 months!
WOD: FRAN
Thrusters (M:95lbs/W:65lbs)
Pull ups
21-15-9
For time
Turkish Get Up
Tech:
Turkish Get Up
WOD:
500M Row
10DB Thrusters (m:35#w:20#)
20 Push ups
30 OH lunges (m:20kgplatew:10kgplate)
40 KB Swings (m:24kgw:16kg)
50 Mountain Climbers
40 KB Swings (m:24kgw:16kg)
30 OH lunges (m:20kgplatew:10kgplate)
20 Push ups
10DB Thrusters (m:35#w:20#)
Run 400M
For time
It takes 2….
Tech:
AMRAP push ups – Our push up leaderboard is empty and it is time to fill it!
WOD:
In teams of 2 with only 1 person working at a time. You can split up the work any way you want.
For Time
800m run
80 pull ups
800m run
80 double unders (or attempts)
800m run
160 ab mat situps
800m run
Enjoy Your Long Weekend
Strength:
Back Squat 3×5
WOD:
20 Burpees
20 SDHP (W:16kg/32kg)
20 Wall Ball (W:14lbs/M:20lbs)
5 Rounds for time.
CrossFit Westside Newsletter – September
Hey guys,
As the summer fades to fall, it’s hard not to feel a sense of melancholy. But at CrossFit Westside, we’ve got a full load of fall events to inspire you, keep you moving, and get your nutrition back on track after a summer of fun.
And speaking of inspiring, our CrossFit Fanatic this month is the lovely Tanya. She’s recently upgraded her membership to the unlimited package and is now coming five or six times a week! Tanya’s been seeing some huge gains, including inching her way closer to reaching the women’s weights in the workouts.
This month’s newsletter also formally introduces Victoria as the CrossFit Westside social coordinator. She tells us a little about why she comes to CrossFit and why she wanted to start ‘CrossFit Social.’ She’s also got a great September event to get us all out to – hope to see you there!
Asja Major
Editor
CrossFit Westside Newsletter
CrossFit Fanatic: Tanya Erb – CrossFit Trumps Caffeine
Tanya Erb is a perfect example. After months of seeing boyfriend Morgan exhibit symptoms of the CrossFit disease – shrinking stomach, more muscle tone, increased energy – Tanya just couldn’t fight the sickness any longer. Finally succumbing in December, she signed up for CrossFit.
At first she was only coming to CrossFit classes a couple of times a week. Then it was more often and more often. Suddenly, she was too weak to resist at all and Tanya is now at it five or six days a week. And despite being afflicted with the bug, she’s never felt better!
Not long ago, Tanya was suffering from a back injured at the hands of yoga and wrists stripped of their natural function by too many years under a serving tray. But with Jenika’s gentle guidance, Tanya has overcome these challenges and is well on her way to becoming a CrossFit champion.
Tanya explains that not only does she feel physically better when she starts her day with a CrossFit workout, she also feels mentally more alert and focused. “I really feel that my morning CF session has becomes my caffeine replacement—it wakes me up and makes me feel ready to tackle my day,” she says.
And so Tanya has given up coffee Monday through Friday! The idea to minimize her caffeine intake was initially born out of her participation in the Nutrition Challenge, which Tanya had signed up for to get her eating on track and the most out of her CrossFit training. Now, months later, she’s taking her nutrition decision to the next level by committing to the Zone for September.
Tanya hopes that by being more focused with her eating, she’ll gain more lean muscle, thus improving her strength and helping her to achieve the elusive pull-up and the women’s weight in the workouts. “I’d love to be able to pull off a few nice kips in a row,” Tanya says.
In the long-term, she hopes that she will one day get to put her fitness to the test by doing the Pacific Crest Trail. Tanya explains this is a 4,260 km long wilderness trail that runs from the U.S. border with Mexico to Manning Park – a journey that can take anywhere from four to six months. Tanya is confident that CrossFit will prepare her both physically and psychologically for the trek.
In the meantime, Tanya is committed to maintaining her enthusiastic attendance record at CrossFit Westside, eating right, and setting goals for herself. Keep an eye on this girl to see how much stronger and fitter she gets over the coming months!
CrossFit Westside Calendar of Events:
CrossFit Westside does Fran: 
CrossFit Westside Paleo Challenge:
For all the clients who have already done Jade’s nutrition seminar, we are now challenging you to a 30 day Paleo-Zone Challenge!
This challenge is FREE and is a way for all of us to get back on track with our nutrition after a summer of fun in the sun (and on the patio sippin’ the cocktails). Please note that we are only inviting previous Nutrition Challenge attendees as we want people who already have the nutrition foundations down.
If you’re interested, head to the gym on Wednesday, September 9th, at 7:30pm for a brief talk about the Paleo diet and for some ‘fun and fabulous’ (who are we kidding?) body fat testing.
You can do the Paleo ZONE for 30 days or just the Paleo diet for 30 days. Whatever you decide, we are excited to have you doing this with us. We will have our nutrition group blog going again so we can share questions, recipes, and support.
What is Paleo?
The Paleo Diet is a way of eating in the modern age that best mimics the diets of our hunter-gatherer ancestors – combinations of lean meats, seafood, vegetables, fruits, nuts & seeds.
The Paleo Zone means eating Paleo foods using Zone proportions – 40% carbs, 30% protein, 30% fat.
CrossFit Westside Social:
First Fall Social Event
On Saturday September 19th, the CrossFit Westside social crew will be hitting the Steve Nash Foundation’s “Showdown in Downtown.” The free event, which will be held at David Lam Park in Yaletown will see Steve Nash and some of his NBA teammates going head to head in a soccer match against the Whitecaps. If you want to join us, plan to meet up at the gym around 1:30pm. The event starts at 3pm.
CrossFit Westside Nutrition Challenge IV:
On Monday September 21st at 6:30pm, CrossFit Westside will be hosting its 4th Nutrition Challenge. This seminar has already proven to be a big success with close to 50 people attending the previous sessions, losing body fat and improving athletic performance. Jade McClure, a certified C.H.E.K holistic health and fitness coach, will be teaching this course once again. Sign up for the event at the gym!
