Archive for December, 2009

Feels Good

Yea we know its hard, but it feels good!

WOD:

As a team of 3:

Row 1000m

20 Toe to Bar

30 Hang Squat Cleans

40 Pull ups

50 Double Unders

40 Pull ups

30 Push Jerk

20 Knee to elbow

Run with Boxing Bag to Mailbox and back.

For time.

posted: 4 Dec 09   ·   Category: PostsNo Comments

CrossFit Westside Newsletter – December

Hey guys,

Hope you’re having a great month so far!  It’s hard to believe it’s December already and that the holidays are just a few weeks away.  At least we’ve got CrossFit to help keep us on track with our diet and fitness during the month of over indulgence.  Make sure you check out the updated schedule to find out what classes will be running on what days around Christmas and the New Year.  Our lovely leader will be taking time to catch some sun between those dates, but the marvellous Maya will be stepping in so there’s no excuse to let our workouts slip.

All the best to you and your families over the holidays,

Asja
Editor, CrossFit Westside Newsletter

posted: 4 Dec 09   ·   Category: NewslettersNo Comments

CrossFit Fanatics: Joyce and Ryan

We’ve all been there. We plan to hit a CrossFit class, but when the time comes, the motivation slips, the fear kicks in, and we bail. But Joyce and Ryan joined CrossFit Westside with a built-in solution for the situation. They signed up as a couple, meaning they always have each other to convince them to go to class, even when it’s the last thing they want to do.

The duo joined CrossFit Westside back in August for different reasons. Joyce wanted to tone up for the couple’s wedding next year, while Ryan was interested in improving his game on the hockey rink.

Although the two started with only a couple classes per week, they’ve already added a third. And the results have been rolling in. Joyce says, “Even though I haven’t lost a single pound, I have toned up a bit and gone down a size.” Not bad for a few month’s of work.

Ryan’s successes are equally as rewarding and he explains that he’s noticed “a huge gain in his fitness levels.” Not only is he feeling stronger, but his endurance has increased substantially. And have you seen his kipping pull-ups? The dude flies through a set as though he’s been doing them his whole life.

These early accomplishments have encouraged both Joyce and Ryan to set some stiff goals for themselves. Joyce is aiming for five consecutive kipping pull-ups and Ryan wants to increase the weight he lifts and add some speed to the WODS.

But it’s not just their personal successes that have them coming back through the CrossFit Westside door week after week. Joyce and Ryan also explain that they love the people they’ve met; people who are a lot of fun and equally committed to improving their health and fitness. The couple also loves that they learn something new at every CrossFit session and are consistently challenged in new ways.

However, despite their passion for CrossFit, there are still days when fatigue and a busy life make it hard to get to class. That’s when they tap into the strength of two and convince each other that kicking it at a CrossFit class is better than chillin’ on the couch. And when they’re done, they also get to take pleasure in obsessing together about every torturous detail from the workout. But Joyce and Ryan say the most important benefit of training as two is that there’s always someone to massage the muscle soreness away…

posted: 4 Dec 09   ·   Category: NewslettersNo Comments

CrossFit Westside Calendar of Events:

Saturday, December 19 at 9:30: Hopefully you’ve been practicing your pull-ups in anticipation of the Cindy Finals. Make sure you sign up at the gym, so we know you’re coming. If you don’t Jenika will likely sign you up anyway – there’s no getting out of this one!

Saturday, January 16th: Mark your calendars for the first Survivor CrossFit! Come out and test your CrossFit skills in a fun team environment, where wacky tasks will be thrown into the workouts to challenge you beyond your fitness levels. More details will be posted as we get closer to January.

posted: 4 Dec 09   ·   Category: NewslettersNo Comments

Recipe: Paleo Stuffed Peppers

 
While this recipe is not Zoned, it certainly can be. An ounce and a half of sausage is equivalent to about one block of protein, while one pepper and the other veggies combined is about one block of carbs. To add some fat and texture, you can throw in some sunflower seeds. Each pepper can fit about two or three blocks of protein, but only one block of carbs, so make sure you eat an apple or a salad to bring your carb blocks up to match the protein. The recipe is also Paleo-friendly – just make sure the sausage you choose doesn’t have any wheat or other weird additives. You can also substitute ground beef or turkey and spice it yourself it that’s easier. I’ve made this one and it’s delicious!

Ingredients

1 1/2 pounds sweet Italian sausages, casings removed
1 1/2 cups coarsely grated zucchini (about 1 large)
1/2 cup finely chopped red onion
1/3 cup minced fresh parsley
1 large egg
1 teaspoon ground black pepper
3/4 teaspoon salt
1/2 teaspoon minced fresh rosemary
4 medium-size red bell peppers (each about 4 to 6 ounces), halved lengthwise, seeded (Instead of cutting them in half, I cut off the tops, scooped out the insides, and then cooked them upright in muffin tins – you need closer to 10 medium peppers if you do it this way).

Fresh rosemary sprigs

Preparation

Preheat oven to 350°F. Mix first 8 ingredients in large bowl until well blended. Fill pepper halves with sausage mixture, dividing equally and mounding slightly. Arrange in 13 x 9 x 2-inch baking dish. (Can be made 1 day ahead. Cover; chill.) Bake peppers uncovered until tops are browned and thermometer inserted into filling registers 165°F, about 1 hour. Transfer peppers to platter. Garnish with rosemary sprigs and serve.

Recipe Source: www.epicurious.com

posted: 4 Dec 09   ·   Category: NewslettersNo Comments

Go For It

Just Go For It! We want you to find your edge of the cliff in the WOD`s. We want you to `go for it.` When you reach that edge, that space where you feel like you may fall of the edge of the cliff, but you keep hanging on, that is the right place…the place where you see results…the place where you challenge and push yourself to new limits…keep pushing that edge. Go for it!

Technical:

Handstand Push Ups

WOD:

SumoDeadlift High Pull 12

Ring Dips 12

5 rounds for time.

posted: 3 Dec 09   ·   Category: PostsNo Comments

Cindy Is Coming

Cindy Finals on December 19th. Make sure you come down for the Challenge and for some Christmas Cheer after:)

Technical:

Deadlift

WOD:

500 M Row

12 Deadlift

21 Box Jumps

4 Rounds

posted: 3 Dec 09   ·   Category: PostsNo Comments

Bench Press

Strength:

Bench Press 3×5

WOD:

Turkish Get Ups 10

Pull ups 10

Weighted Lunges 20

AMRAP 20 minutes

posted: 2 Dec 09   ·   Category: PostsNo Comments

Filthy Fifty

WOD:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

posted: 1 Dec 09   ·   Category: PostsNo Comments