Archive for December, 2009
December 20th
Let’s go heavy…
Deadlift
1-1-1-1-1
Try to use the same weight for all 5 reps. Probably going to use 90% of 1 rep max.
Bench Press
5-3-1-1-1
December 19th…CINDY FINALS
Great job everybody!
December18th
Sorry we did not put the morning times on here. Here are the evening times.
December 19th…CINDY FINALS
Jake warming up for CINDY. Good luck to everyone today!
CINDY:
5 pull ups
10 push ups
15 air squats
AMRAP in 20 minutes
December 18th
Technical:
Overhead Squats
WOD:
Overhead Squats (95lbs/65lbs)
Pullups
9-15-21-15-9
For time.
We are assuming that if you are at Friday’s workout, you are not doing CINDY on Saturday. We want you to save those pull ups for Saturday. We want you to beat your CINDY score from 2 months ago!!
Good luck everyone!
December 17th
If you have dead hang over your number, that means you did those instead of ‘toe to bars’. Great job everyone!
December 16th
Since we worked in pairs today, we did not time you for the Snatches. We did however put your total weight you used for the Snatch.
December 17th
You don’t always have to lift heavy loads to get better at your lifts. Practicing with lighter loads and being able to get into better positions will increase your ability to lift heavier. Keep on practicing!
Technical:
Double Unders
WOD: Tabata
Box Jumps
Toe to Bar
Wall Ball
Ab mat sit ups
December 16th
Not everyday is going to be a PR day. Like anything you cannot be a 100% all the time, were human. Does that mean we don’t give it all the effort we got? Of course not. We know you train hard, work hard, and play hard. All we expect is that you give us your all of what you got that day. Like one of our quotes says on the wall at CFWS. "If you can run, run. If you can walk, walk. If you can crawl, crawl." Just make sure you come in and give it what you got.
Technical:
Power Snatch
WOD:
Power Snatch (115lbs/75lbs) 10 reps
Unbroken
rest 2 minutes
4 x
December 15th
RX’d will mean that the person used the prescribed weight posted on the daily workout at our gym.
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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