Archive for November, 2009

Next Challenge…Cindy

We know our WOD today is called "Madi." But get ready for the new CFWS Challenge! Next week we will be doing CINDY! Class times will be posted at the gym for when we are doing this WOD. Make sure you sign up for the FINALS in December!

WOD:

“Madi”
1 round for time:
100 Double Unders
90 Back Extensions
80 Squats
70 Sit Ups
60 Lunges
50 Push Ups
40 Box Jumps
30 Wallballs
20 Burpees
10 Pull Ups

Classes are on for Saturday morning. Come check us out at the MAD LAB Competition as there will be 7 of us competing.

posted: 5 Nov 09   ·   Category: PostsNo Comments

CrossFit Westside Newsletter – November

Hi guys,

Congrats to all those who came out for the Fran challenge on Halloween. We had about 25 competitors, all of whom improved on their previous time!

This month, we’ve got a bunch of CrossFit Westside activities lined up – including our Cindy challenge, the CrossFit Vancouver MADLAB, the CrossFit Westside One Year Anniversary, and a CrossFit Total challenge. Details on dates and times are found below.

Our feature CrossFit Fanatic this month is Megan Weibe. Megan is an inspiration for us all – she’s really dedicated herself to CrossFit and it has been incredibly motivating to see how her dedication has improved her fitness.

If you have ideas for features you’d like to see in the newsletter, feel free to chat with me at the gym. We’re always looking for ways to improve what we’re doing, so suggestions are welcome.

We hope you all have a great month and that we will see you at the upcoming events!

Asja
Editor, CrossFit Westside Newsletter

posted: 5 Nov 09   ·   Category: NewslettersNo Comments

CrossFit Fanatic: Megan Weibe

Those who love CrossFit truly love it. A little too much, some non-CrossFitters might say. But unless you’re a dedicated CrossFitter, it’s hard to understand why it becomes a way of life. Dedicated CrossFitters eat, breathe, and sleep CrossFit. Megan Weibe is one of those types.

Megan got her first taste of CrossFit in April 2008. She and some friends were looking for a bootcamp class and came across Jenika and CrossFit Westside. “The rest,” says Megan, “is history.”

Right away, Megan became an avid CrossFitter, signing up for two classes a week. She added another when Jenika introduced the weekly powerlifting class later that Fall. Megan soon realized that heavy lifting was her thing and now, months later, she’s channeled that passion into Olympic lifting. She and Jenika practice at the Semi Weightlifting Club in South Surrey on Fridays and then do another session together at CrossFit Westside during the week.

Not only has Megan’s devotion to CrossFit taken over much of her free time, it’s also seeped into her travel plans this year. In October, she and new CrossFit Westside Coach Maya, headed down to San Diego to get their Level 1 Certification.

Megan’s dedication to CrossFit has also had a huge influence on her eating habits. Early this Fall, the Paleo diet piqued her interest and because there’s nothing like a CrossFit support group to help you through the tough times, Megan dared a handful of CrossFit Westsiders to join her in a 30 day Paleo challenge. Although it was a difficult month of eating only meat, fruit, vegetables, nuts, seeds, and absolutely no processed foods, Megan noticed significant benefits. She felt stronger and more energized, which has taught her that eating clean and incorporating Paleo principles will make reaching her CrossFit goals that much easier.

So why does Megan have such a multi-dimensional dedication to CrossFit? Megan explains that the reason is pretty simple – she likes feeling healthy and strong and CrossFit does exactly that. When Megan first started with CrossFit Westside, the idea of doing a kipping pull-up made her laugh. Now, she’s conquering Fran with full pull-ups! It’s improvements like these that make her eager to set new goals for herself, like being able to get her body weight over her head whether it be with a press, a split jerk, a thruster, or any other means possible. Megan says she’d also like to deadlift twice her body weight. And like any good CrossFitter, she wants to increase her record for unbroken reps of kipping and strict pull-ups.

Megan’s commitment to CrossFit is inspired by her physical accomplishments, but her enthusiasm is also fed by the CrossFit community. Not only does she say that she’s amazed by what she calls the “famous CrossFitters” – those who performed exceptionally well at the CrossFit Games this year – but that she’s met some great friends at CrossFit Westside who motivate her to push herself harder everyday. It’s for those reasons that Megan eagerly talks non-stop about CrossFit day in and day out, much to the dismay of the non-CrossFitters in her life, but something the rest of us CrossFit fanatics completely understand.

posted: 5 Nov 09   ·   Category: NewslettersNo Comments

CrossFit Westside Calendar of Events

November 7: MADLAB at CrossFit Vancouver – On Saturday, a group of CrossFit Westsiders will be heading to CrossFit Vancouver to take part in a CrossFit showdown. About thirty athletes are expected to participate in the competition, which starts at about 10:30. Throughout the course of the day, participants will test their skills in three 15-minute workouts. We’ve been training hard for this over the last month and a half and would love to have you come to cheer us on!

November 9: Cindy! – Make sure you check the schedule for the week of November 9th so you can take part in our next challenge. Cindy consists of 5 pull-ups, 10 push-ups, and 15 squats for AMRAP in 20 minutes. Good luck to you all!

November 13: CrossFit Westside One Year Anniversary Party – Come join your fellow CrossFit Westsiders for a night of fun, food, and celebration! Appies, drinks, and rockin’ music will turn CrossFit Westside headquarters into the hottest party spot in town. We are banning workout wear in honour of the celebration, so dress to impress. Feel free to bring friends and family.

November 16: CrossFit Total – On Monday, November 16th, Maya will be running through the CrossFit Total sequence of lifts during the heavy lifting class at 6:30. If you want to see where you stand with your press, squat, and deadlift, plan to attend.

posted: 5 Nov 09   ·   Category: NewslettersNo Comments

Zone Recipe: Pumpkin Muffins (18 – 1 block muffins)

Just in case you’ve been looking for a great way to recycle your Halloween pumpkin, here’s a Zone solution!

Ingredients:
½ cup Egg White
2 medium eggs
3 Tbsp. almond or pumpkin seed oil
1 – 15 oz. can canned pumpkin (not pumpkin pie mix)
1 Tbsp. of Baking Powder
½ cup oat flour
1/8 Tsp. salt
14 – 1 oz. scoops of vanilla protein powder (98g of protein)
1 Tbsp. pumpkin pie spice
4 Tbsp liquid fructose
¼ cup whole wheat flour
Instructions:

Preheat oven at 375 degrees. Combine the wet and dry ingredients until lightly mixed. Pour into muffin tins and bake for 15 minutes. Makes 18 1-block muffins. Notes:

Best when not overmixed or overcooked!

Recipe Source: www.zonediet.com

posted: 5 Nov 09   ·   Category: NewslettersNo Comments

How to Tape Your Hands

Technical

Overhead Squats

WOD:

75 Overhead Squats (65lbs/95lbs)

For time.

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

posted: 4 Nov 09   ·   Category: PostsNo Comments

Olympic Torch

Danielle`s sister Mel running with the Olympic flame. Wow, we can`t wait to see all our Canadian athletes at the games this upcoming year. We know someone is going to take home the GOLD!

Technical:

Dumbell Cleans

WOD:

30 Alternating Dumbell Cleans

60 Double Unders

2minute rest

5 rounds for time.

Come watch us compete this weekend at the MAD LAB competition at CFV.

posted: 4 Nov 09   ·   Category: PostsNo Comments

Fran Results

 
 

Congratulations to everyone last weekend! All of you beat your FRAN Times! Our top 2 most improved times for women were Maya and Lenka. And for Men Ryan L and Adam K. We look forward to seeing you guys kill our next challenge…CINDY!

WOD:

21-18-15-12-9-6-3

Knee 2 Elbows

Box Jump

Good Mornings

Wall Ball

For Time.

posted: 3 Nov 09   ·   Category: PostsNo Comments

The Box Squat

Box Squats

4 x 10

What Are Box Squats? Grab a box on which your hips end
up lower than your knees when sitting. Squat down by sitting on the
box. No bouncing, no touch & go. Sit back on the box in a
controlled way. Then come back up.

WOD

150 air squats for time. Every time you stop to rest  10 T2B.

posted: 1 Nov 09   ·   Category: PostsNo Comments