Archive for January, 2010
January 7th
Let’s wish Megan good luck at her Olympic Lifting Competition this coming weekend. Wow, look at how low that squat is… Amazing!
Strength:
Front Squat 6 x 3
WOD:
50 Wall Ball (20lbs/12lbs)
20 Sumo Deadlift High Pulls with Kettlebell (24kg/16kg)
4 rounds for time.
Don’t forget our "Open Time" at the gym this Saturday January 9th. Starts at 12pm and goes till 3pm.
This is open to the public and to our members. Stop by to check out
our facility, talk to the coaches, and to learn more about what we do
here at CFWS. If you require anymore information please email us at info@crossfitwestside.com.
January 5th
Hi Everyone! We are back on track for our chalkboard times. Hope you all had a great New Year! We are looking forward to 2010 with all of you!
January 6th
We remember only a couple of months ago when Joyce started. She was only able to squat the bar with the little blue plates…look at her now!
Strength:
Deadlift 3×5
WOD:
1000m Row
Rest 5 minutes
750m Row
Rest 5 minutes
500m Row
Add all times together for you total score.
January 5th
Strength:
Press 8×2
WOD:
1 minute KB Swings (24kg/16kg)
1 minute Push ups
1 minute bear crawls
1 minute rest
4 rounds. Goal is to get as many reps as possible.
Don’t forget our "Open Time" at the gym this Saturday January 9th. Starts at 12pm and goes till 3pm. This is open to the public and to our members. Stop by to check out our facility, talk to the coaches, and to learn more about what we do here at CFWS. If you require anymore information please email us at info@crossfitwestside.com
CrossFit Westside Newsletter – January
Hey guys!
As the New Year rolls in, I’ve taken a few minutes to consider all that I have to be thankful for in 2009. CrossFit has been a huge part of my life, particularly over this past year, and so I want to acknowledge Jenika for her amazing inspiration as a coach and for being a wonderful friend. I also want to thank each and every one of you – not just for reading my monthly newsletter – but also for being the positive, motivated, and cool bunch that you are! It’s been amazing to train alongside you at every class. Here’s to another year of fun, friendship, and fitness!
Speaking of inspiring CrossFitters, make sure you read the article about Jeremy Kerr. Although he’s only been a member at CFWS since November, he has identified himself as a CrossFit keener and someone who has had some pretty great results in a short period of time. His newfound dedication to cleaning up his diet may be the nudge you need to get your diet back on track after a holiday of indulgence.
If you’re looking for a more structured approach to cleaning up your diet in 2010, be sure to sign up for the next Nutrition Challenge, slated for January. The details for this event and our first CrossFit Survivor challenge are listed below.
Hope you have a great start to the New Year!
Asja
Editor, CrossFit Westside Newsletter
CrossFit Fanatic: Jeremy Kerr
Unfortunately for Jeremy, that first Saturday morning class was laced with bouts of the infamous kipping pull-up. And although he couldn’t straighten his arms afterwards, Jeremy says he also couldn’t help but be excited by the workout. Both the intensity and interestingness of the class surpassed his usual gym sessions, which focused on the same monotonous strength building exercises week after week – a routine that left him yawning between sets and cutting out early.
Despite Jeremy’s instant attraction to CrossFit, it was his experience after the workout that solidified his decision to join CFWS. Jeremy was introduced to the social side of CrossFit when Victoria, Tiffany, and Rebecca invited him to breakfast. During the meal, Jeremy listened enthusiastically as the trio talked passionately about nutrition, clean living, and the team atmosphere that defines CFWS. Jeremy found himself inspired by these regular CrossFitters and knew he would follow in their footsteps. 
And now, Jeremy’s passion for CrossFit mirrors that of the three CFWS members he had breakfast with that day. Jeremy explains, “I am now two months in, I rarely drink alcohol, I rarely eat out at restaurants, and I make a point of eating chicken and salad every day. It all became easy once I committed myself to the class, to the lifestyle. I have to say that the support of the members of this club make the daily choices much easier.”
CrossFit was an unexpected interruption to his regular routine, but one that has had stellar results. Within Jeremy’s first six weeks with CFWS, he dropped an incredible 12 pounds. For someone generally intent on gaining size, he was initially a bit dismayed. But once he realized the majority of the weight had been nipped from his waist, leaving his abs peeking through, and that his body was leaner all-round, any misgivings he had evaporated as quickly as the pounds.
Jeremy also explains that he feels amazing overall. While he’s always been active, he hadn’t expected to return to the level of fitness that he’d experienced as a running back during his high school and university football days. However, Jeremy feels that he’s reaching that level of athleticism once again – something that’s going to help him with snowboarding in winter and his summer passion of beach volleyball. And with his new rock-solid core, grocery shopping with an overflowing basket has never felt so easy!
Armed with this positive reinforcement, Jeremy is upping his membership to three classes a week and he can’t wait for the results to continue to surprise him. He hopes to be at the elite level in all the workouts by this time next year, and with his early dedication and rampant enthusiasm, this is a goal that we know he’ll achieve!
CrossFit Westside Calendar of Events
January 9: CFWS is hosting an open session, where you can come down to the gym, chat with the Coaches, and learn more about the fun and philosophy behind CrossFit. Invite your friends and family!
January 11 – 15: Yikes! The next challenge is upon us. This time round, Jenika and Maya have selected ‘Diane’ as the workout to conquer. Did someone say handstand push-ups? Diane qualifiers will be held multiple times throughout the week to make sure you don’t escape this one.
January 16: CrossFit Survivor makes its debut at CFWS! Come on down for a great team workout, where you’ll get to connect with new people and test not just your physical strength, but a few other skills along the way as well. Who can resist competing for the ultimate title of CrossFit Survivor?
January 19: Jade McClure is back for another round of his nutrition seminar. If you’re looking for a way to get back on track with your eating, this is a session that can’t be missed. Jade will cover the ins and outs of healthy eating and will help you to identify the foods that are best for your body specifically. Participants will then embark on a 30-day challenge aimed at cleaning up the diet and improving your health and energy. Those who have signed up for the Nutrition Challenge in the past have had phenomenal results – including improved body composition, increased strength, and reduced cravings.
Zone Recipe: Simple Egg and Prosciutto Snack (3 blocks)
1 Wasa Cracker (1 sheet)
1 hard-boiled egg (w/yolk)
2 oz. prosciutto
1 cup grapes
3 almonds
Recipe Source: www.zonediet.com
January 4th
Sorry for the late post everyone. Hope everyone had a great NEW YEAR! Cuba was fantastic! As you all know I love coffee and did not hesitate to start my day poolside with a good cup of java! Looking forward to seeing everyone tonight!
WOD:
50 Box Jumps
80 Squats
40 Pull ups
50 Box Jumps
40 Squats
20 Pull ups
50 Box Jumps
80 Squats
40 Pull ups
For time.
Sunday, January 3rd
No classes today. Just a reminder that the new class schedule starts tomorrow.
Upcoming events:
January 11th – 15th – Diane Challenge qualifiers
January 16th - CFWS Survivor Challenge
January 19th – Nutrition Challenge with Jade McClure
Check out the postings at the gym for more information and to sign up!
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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