Archive for November, 2009
Bodyweight Exercises
Technical:
Ring Dips
WOD:
Another OPT special…
10 Chest to Bar Chin Ups
15 Ring Dips
20 Box Jumps
25 Air Squats
Rest 2 minutes
7 rounds
Thank you!
Thanks to all our athletes training with us, we celebrated our 1st Year at CFWS! We look forward to another awesome year with all you guys! Here is what we looked like only a year ago…
Here we are now…
Once again THANKS EVERYBODY for making CFWS happen!
Strength:
Back Squat 3×5
WOD:
1000m Row
150 Jumping Pull ups
1 round for time
Dynamic Push-Ups
TECH:
We are going to take the first part of class and introduce you to some dynamic push ups:
1) Ring push ups
2) Double box push ups
3) Slapping and clapping push ups
4) Weighted negative push ups
WOD:
In teams of 2 complete 4 rounds of:
1min combined L Sit on rings
25 Med ball sit ups (20lb)
50 KB goblet squats (16kg)
25 Double unders (attempts DON’T count)
Hope you had fun….
We are going to clear out the cobwebs from last night
Tech:
Handstand Push Ups (HSPU). Use ab mats under your head as needed. If you are unable to do a (HSPU)using less than 2 ab mats, do seated heavy dumbbell press instead (3×10).
We will work towards 3 AMRAP sets in 15mins.
WOD:
Every minute on the minute
Ladies – 1 manmaker using 15lb dbs
3 K2E or 6 hanging knee raises
Fellas - 2 manmakers using 25lb dbs
5 K2E or 8 hanging knee raises
If you bow out before the 10th minute you have a 1500m row as a penalty
If you bow out between the 10th and 15th minute mark you have a 1000m row as a penalty
If you bow out after 15th minute mark you have a 500m row as a penalty
Strength
Technical:
Push Jerk
WOD:
L-Pull Up
Push Jerk (135lbs/95lbs)
21-15-9
For time.
Come Celebrate
We are celebrating our 1st Year Anniversary Friday evening! Bring your dancing shoes cause were dancing all night!
Technical:
Muscle Up Progressions
WOD:
10 Deadlift
20 KB Swing
30 WT Sit ups
4 Rounds for time.
New Goals
Maya finishing her first 135lbs Clean! What goals do you have that you want to achieve for our upcoming Second Year at CFWS? We want to help you get them. Write them on the Gym goal board next time your in class.
Technical:
Medicine Ball Cleans
WOD:
10 Medicine Ball Cleans
10 Burpees
7 rounds for time.
Remembrance Day Hours
We have a 7am and 10 am class on Remembrance Day. Evening Classes Cancelled on Wednesday.
Technical:
Deadlift
WOD
Deadlift
1-1-1-1-1-1-1
Congratulations to everyone who competed in the Mad Lab Competition last weekend. Everyone did great! Congrats to all the winners and to our own Jason finishing second. We also wanted to say thanks again to Christa from CFV who put the event together and to all the crew over at CFV! We had a great time!
Cindy
WOD:
"Cindy"
5 pull ups
10 push ups
15 Air Squats
AMRAP in 20 minutes.
Class times for CINDY: Monday at 4:30 and 5:30pm. Tuesday at 6am, noon, 1pm and 5:30pm. Wednesday at 7am and 10am. All afternoon and evening classes CANCELLED on Wednesday as it is Remembrance Day.
Westside Tabata
Dr. Izumi Tabata
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
TECH:
Weighted Barbell Lunge 3 x 6 each leg
WOD:
Tabata Knees to Elbow
Tabata DB Shoulder Press (M 40lb / W 25lb)
Tabata Jumping Air Squat (Fingers interlocked behind the back of the head)
Tabata Kettle Bell Swing (M 24kg / W 16kg)
Score will be the lowest total score per exercise over each of the 4 sets.
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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