Archive for January, 2010
January 20th
Technical:
Power Snatch
WOD:
8 Power Snatch (95lbs/65lbs)
8 KB Swings (24kg/16kg)
8 Knee to Elbows
AMRAP in 15 minutes
January 19th
Strength:
Deadlift 7×1
Wt. Pull ups 1 rep Max
WOD:
"Karen"
150 Wall Ball (20lbs/12lbs)
for time.
January 18th
CFWS’s 1st Social Event of 2010 was a hit! "Survivor Crossfit" consisted of teams that worked together to complete 3 WOD’s, which also involved completing some pretty interesting tasks . The second WOD was the most difficult by far. In this WOD the actual workout seemed pretty easy in comparison to having to put together a 100 piece puzzle at the end. Have you ever tried something that takes alot of focus after completing a workout like FRAN? Try it! We will be posting the pictures in the next couple of days.
Strength:
Overhead Squat 3×3
WOD:
Run 3 x around the block
21 OH Squats (95lbs/65lbs)
15 Pull ups
Run 2 x around the block
18 OH Squats
12 Pull ups
Run 1 x around the block
15 OH Squats
9 Pull ups
For time
CFWS is holding a Nutrition Seminar this tuesday at 6:30pm. Please Email us to reserve a spot. Open to the public.
January 16th and 17th
We look forward to seeing you all at our 1st Social Event of the New Year "Survivor Crossfit." We know some of you cannot make the start time for the event. You are still all welcome to come down to cheer the teams on and join us for some cheer at the end of the day.
For those of you not attending the Event here is your Workout Of the Day:
WOD:
In teams of 4…
15 Wall Ball (20lbs/12lbs)
15 Pull Ups
15 Sit ups
15 Push Press (35lb DB/ 25lb DB)
AMRAMP in 20 minutes.
Everyone starts at a different station. No one can move to the next station until each person is done all 15 reps. When everyone has done each station once, then you are done one round.
January 15th
Technical:
Double Unders
WOD:
25 KB Swings Unbroken
5 rounds. Rest 2 minutes between sets.
then…
Double Unders
AMRAP in 5 minutes
rest for 5 minutes then…
100 Abmat situps
rest 2 minutes then…
Finish with
75 Box Jumps
DIANE Final Results
The last 3 days we have been holding the CFWS "Diane Challenge" in our class schedule. Here are the results. Congrats to the fastest man: Scott McMann and the fastest Woman: Megan Wiebe.
January 14th
Congratulations to everyone who completed our first challenge of the New Year…"DIANE." Make sure to check out the results on the "Chalkboard Times" Page.
Strength:
Back Squat
6 × 3
WOD:
Run 800m
4 x
The first round should be a sprint…it should be your fastest time of the day. Rest as much as you need then sprint again trying to get the same time as your first round. Repeat for a total of 4 rounds.
January 13th
1st CFWS Challenge Week of 2010: Day 3
"Diane" will still be on for some of the classes today. Please check the Class Schedule for times.
Technical:
Power Cleans
WOD:
15 Power Cleans (95lbs/65lbs)
10 Pull ups
25 Double Unders
AMRAP in 20 minutes
Information Regarding CFWS and the 2010 Olympics
It is going to be an exciting time during the 2010 Olympics here in Vancouver. We are excited to see some of the events and to be a part of this experience! We also wanted to make sure we give you all the information we have on how you can continue to workout here during this busy time.
A couple of things to note:
1) We will be holding all our regular classes during this time.
2) Key dates:
Olympics: February 12-28th 2010
Paralympics: March 12th to 21st 2010
3) Parking Restrictions: Effective February 4th, Smithe will become a no-stopping street and Cambie will become a no-parking street (except for regular loading and passenger zones).
4) Nearest Parking: The lot behind our gym is available for parking. We are not sure how much it will cost over the Olympics. Also, the cheapest, closest public parking to our place during the Olympics will be under the Rosedale Hotel on Robson. This Hotel shares the same alleyway with our gym. The nearest street parking available will be on Homer Street and Richards Street as well as pay parking at indepenant (non-City owned) lots around the gym should still be available.
5) Road Closures:There are numerous road closures scheduled around CFWS, as many of the Olympic venues are located downtown. Please refer to the map at the gym or to the link below for more detailed information:
6) If you are from out of town and would like to stop by for a workout, please email us ahead of time to reserve a spot. Limited spots available.
There are four more key dates to be aware of:
- Wednesday, Feb 10 = Dress rehearsal for the Olympic Opening Ceremony
- Friday, Feb 12 = Olympic Opening Ceremony
- Sunday, Feb 28 = Olympic Closing Ceremony
- Friday, Mar 12 = Paralympic Opening Ceremony (note, the Paralympic Closing Ceremony will be in Whistler Mar 21)
- The Cambie Street Bridge will be closed from noon to midnight (both directions) on the O/C Ceremony daysonly (Feb 10, 12, 28 and Mar 12).
- Beatty Street (between Georgia and Dunsmuir) will also be closed from noon to midnight to vehicle traffic (just as if the pedestrian corridor would have been in place)
New Information as of January 27th:
This is a reminder to everyone that the next road closure in the stadium neighbourhood is the Pacific and
The following week, Friday, February 5, the Georgia and Dunsmuir viaducts will be closed to vehicle traffic as well. The viaducts will reopen two days after the Olympic Winter Games on March 2, 2010. For commuting options, visit www.travelsmart2010.ca.
January 11th
"Diane" Times will be posted Wednesday evening. We have classes then for this 1st Challenge of 2010. It has been great so far!