Archive for October, 2009
Power Clean
Karin is moving on up! Check out the 20 inch box jump! Great job girl!
Technical:
Power Clean
WOD:
Power Clean (95lbs/65lbs)
Sit Ups
Back Extension
21-18-15-12-9-6-3
For time.
CrossFit Westside Newsletter – October
Hi guys,
September was a fantastic month at CrossFit Westside. It welcomed a Fall social event, where a group of about 10 of us hit David Lam Park to watch the Steve Nash Foundation’s Showdown in Downtown. September also saw CrossFit Westsiders go up against Fran, the first Fall challenge. In addition, a group of us embarked on the Paleo challenge – 30 days of eating nothing but meat, veggies, fruit, nuts, and seeds – in an effort to get us one step closer to meeting our fitness goals, including heavier deadlifts, shorter Fran times, and more pull-ups.
October promises to be packed with an equal abundance of great events. We’ve already had the pleasure of celebrating Jenika’s 35th birthday, which was a tonne of fun! Coming up, CrossFit Westside will be hosting the Fran finals and a nutrition seminar. And to the relief of a few of us, the Paleo challenge will be coming to an end, just in time for Thanksgiving turkey!
Hope to see you in class and at our upcoming events. Have a great month,
Asja
Editor, CrossFit Westside Newsletter
CrossFit Fanatic: Maya Taguchi
When Maya Taguchi walks through the CFWS door, she always appears serene. Strangely, she doesn’t have the look of terror most of us exhibit as we try to calm the pre-workout anxiety that has our last snack rising rebelliously in our gut. Maybe that’s because on the days she’s not at CrossFit, Maya’s workouts consist of being beaten by a big wooden stick.
![Mayamom[1]](/images/posts/6a00d8341c844e53ef0120a5c2dba3970b)
Maya is also the Head Instructor at Renfrew Kendo Dojo. Her natural aptitude for coaching is one of the factors that had Jenika snapping her up as the newest addition to CFWS’s coaching staff. The other reason is Maya’s incredible enthusiasm for CrossFit, which has continued to build since she first started training with Jenika more
In those early days, Maya wanted to learn everything she could about CrossFit and became obsessed with www.crossfit.com. She says she would sit for hours scouring over the videos and demos that were posted. But the website couldn’t sustain Maya’s ever increasing appetite, so once she’d sucked it dry for information, she moved on to the affiliate blogs.
Watching the videos and learning about what other female CrossFitters have been able to achieve has helped Maya to set her own goals. While Maya is looking to break a 300lb deadlift, she’s also signed on to compete with the CFWS Team in CrossFit Vancouver’s November Mad Lab Hopper. The Hopper is an opportunity for CrossFitters from Northwest regional affiliates to come together to test out their fitness. With barely a month left to train, Maya explains she needs to step it up a notch. She’s already training three or four days a week at CFWS, but she says that may not be enough. Maya hopes that her dedication to the CrossFit lifestyle, which includes eating clean, getting plenty of rest, and training hard will help her to reach peak condition for the upcoming challenge.
Maya is excited to share her enthusiasm for CrossFit with the CFWS clientele and says that becoming a Coach at CFWS is "a natural progression." She hopes her genuine passion for CrossFit will shine through and help to motivate CFWS’s clients to reach their fitness goals and to set new ones, such as participating in next year’s CrossFit Games.
Cindy
Strength:
Deadlift 3×5
WOD: "Cindy"
5 Pullups
10 Push ups
15 Air Squats
AMRAP in 20 minutes
WELCOME TO ALL OUR NEW CLIENTS!! Jennifer, Shane, Jason, Michael, Anita, Adelyn, Alex, Maleika, Christene, Joyce, Ryan, Candace, David, Tim, Danielle, Chris, David, and Rob. We are stoked to have you training at CFWS!!
Jump and Land
This article appeared in our newsletter previously, but we wanted to post it again because it reiterates the importance of Olympic lifting and how much it can help us with our fitness.
Written By Jenika Gordon
Jump and Land – yea, you know who I’m talking about! And if you don’t, you will soon enough. Coach Mike Burgener, Olympic Weightlifting Coach and Crossfit Coach to all, tells us here at Crossfit Westside in Vancouver a little about himself, how he got into O-lifting, and why he is a big contributor to the Crossfit Communi![Burgener3-705982[1]](/images/posts/6a00d8341c844e53ef0120a5c2d763970b "Burgener3-705982[1]")
"My passion for weightlifting started at a young age,” Burgener explains. He adds, “I always wanted to do it, but my dad thought body building was a waste of time.” So, Burgener didn’t weightlift until his football coach at university told him he needed to gain 20lbs. At that time, Burgener was playing defensive cornerback at Notre Dame (that’s right, Notre Dame – anyone remember Rudy?) and getting his degree in economics. To help him out, his football coach introduced him to catholic priest, Father BHB Lange.
Father Lange was the team’s strength coach. Right away, he had Burgener doing “cleans and snatches” every week. This is where he rediscovered his passion for weightlifting. "It worked. I saw improvements in my game and over time I also found I had more of an interest in strength and conditioning than football," he explains.
Despite being drafted by the CFL (Canadian Football League), Burgener instead chose to compete in weightlifting and continue his duties as a Marine. He’d joined the Marine Corps in 1964 while still a student at Notre Dame. He served 10 years as a captain and company commander and explains, “My whole teaching career is based on the Marine Corps.” When Burgener’s old Notre Dame football coach, John Rae, called him to ask if he’d like to be the first strength and conditioning coach for Kentucky University, he says he jumped at the opportunity.
During his time at Kentucky University, Burgener used his Marine training to develop his own teaching and coaching style. He also got his masters in exercise physiology and competed nationally.
“I wanted to be a national lifter. I liked the competition and it was fun,” he explains. He competed until 1972, when they eliminated “the press,” his strongest lift, from national competition. For those of you who don’t know, there were three lifts then: “the snatch”, “the clean and jerk”, and “the press”. Coach B still holds Junior records in “the press”.
In 1976, when Coach B got married, he decided to get out of the Marine Corps. His wife’s father was a high school superintendent and offered him a job as a high school football and strength and conditioning coach in Fallrock, California.
Although Burgener and his wife decided not to have kids, in Coach B’s own words, “I guess the good Lord wanted us to have them.” Casey Burgener, Mike’s oldest son, is currently the number one ranked male lifter in the United States. In addition, he’s a Junior American record holder in both the snatch and the clean and jerk. This guy can clean and jerk 192.5 kg and snatch 162.5 kg. And Mike’s only daughter Sage has been demonstrating and coaching O-lifts to all us Crossfitters at the Certifications for years.
Burgener got involved in Crossfit when Greg Glassman, CrossFit founder, called to ask him if his ![Thumb_tessBurgFS[1]](/images/posts/6a00d8341c844e53ef0120a5c2d823970b)
trainers could take the USA Weightlifting Certification course he was giving in early 2000. Burgener agreed and the rest, as they say, is history. Two to three months later Glassman called up Coach B asking him if he would be interested in teaching O-lifts at a Crossfit clinic in Colorado. He agreed and has been teaching Olympic lifting to the Crossfit community ever since.
Coach B also began incorporating Crossfit into his own training programs soon after. He says this is because of Glassman’s explanation of the black box.
“I started incorporating Crossfit into my PE classes and as part of the football program,” he says. “The kids all loved it and the football program became more successful.”
Burgener also explains that he was "really attracted to the time component and interval aspect in Crossfit." He found it very motivating and it reminded him of his training in the Marine Corp.
Burgener says he gives “credit to the Glassman’s and the Crossfit community” for the improvements to football because Crossfit and O-lifiting have really heightened the training in schools.
The results of Crossfit training are incredible and Coach B says he is never surprised by the huge strides people make because it just makes sense! He wasn’t surprised when he saw Crossfit Coaches, ![IMG_7301b-704122[1]](/images/posts/6a00d8341c844e53ef0120a5c2d99d970b "IMG_7301b-704122[1]")
Burgener explains Olympic lifting contributes to the Crossfit philosophy because “the Olympic lifts are great functional movement patterns that will aid anyone in better conditioning.” He and Coach Glassman like these athletic patterns because they help everyone, including the elderly. “Everyone needs to be able to squat, pick up items, and press overhead. They help with functional fitness patterns as well as athletic conditioning,” Burgener explains.
Coach B continues to work with the Crossfit Community because he says it’s an opportunity to share his expertise and gift. He wants to be able to teach and motivate people the way Father Lange and the Marine Corp influenced him. He goes on to say, “My gift is to teach lifts in a certain manner, it is not the only way, but it is a good way. And the Glassman’s have given me this opportunity to share my gift with others. I see Greg and Lauren as pioneers. They have a vision and a dream and I continue to work with them to share this dream with others because I see its benefits. I respect the hell out of them and consider them my mentors.”
Olympic lifting is key in the Crossfit program and helps us get better and faster in sport and in life, which is why at CFWS, we’ve been incorporating these elements more frequently into our classes. A clean and jerk is simply lifting something from the ground to your shoulders and then safely over your head. The snatch teaches us coordination, accuracy, balance, speed and power.
Zone Recipe: Cauliflower Mashed ‘Potatoes’
![Cauliflower-ck-1134035-l[1]](/images/posts/6a00d8341c844e53ef0120a5c2b9c3970b)
(Makes 1 – 1 block serving. Must be combined with more blocks to create a balanced Zone meal.)
Ingredients:
4 cups frozen cauliflower
4 oz. chicken broth
2 oz. plain low fat yogurt
1 Tsp. salt
Instructions:
Cook cauliflower in microwave for 8 to 10 minutes or until cooked still a bit crunchy not mushy. Put all ingredients in to a blender or food processer and puree until the consistency of mashed potatoes.
Note:
The plain yogurt gives it a bit of a tang like sour cream would but with less fat. If you use low fat Greek style yogurt you can also cut some of the carbohydrates.
Recipe Source: www.zonediet.com
Balancing Act
Tech:
Overhead Squats 3×3
WOD:
21 – 15 – 9
OHS (M:65 W:45)
Hollow Rocks
Double Unders
Finish with 400m med ball run (M:20 W:12)
Step yo game up!
Make Bruce proud! This dude was bad ass!
Tech:
Thrusters 2×6
WOD:
For time:
Coaches will stagger the starts on the rower:
Row 1500m (Damper setting cannot be above 5) M: Sub 6:00 W: Sub 6:45 – If you don’t row under these prescribed times you will incur a 500m penalty and continue to row.
Then complete 4 rounds of the following:
15 unbroken wall balls (M: 20lbs / 10ft target – W: 12lbs / 8ft target)
10 unbroken K2E (I can live with dead hang knee raises if you don’t have a K2E yet)
5 burpees (these are done in rapid succession – touch and go)
After completion
400m sprint to the finish!
***If any set is deemed to be broken you will have to run to the mailbox and back and complete the remaining repetitions***
When things get tough just think what would "Bruce" do?
Power Snatch
Technical:
Power Snatch:
WOD:
3 Power Snatch
6 Overhead Squats
9 Back Squats
Use the same bar for all 3 lifts. 95lbs for Men and 65lbs for women.
7 Rounds
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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