Archive for February, 2010
February 8th: Olympic Lifting Seminar
Thank you to Dieter and his crew from Semi Weightlifting Club! The seminar turned out great!
Head Coach Semi-Weightlifting Club: Dieter
Practicing skills for the snatch.
Learn the Hook Grip…It's a must
Geoffery: National Junior Champion
Kate-lynn: North American Champion teaching the Pull.
For all our photos of the Seminar click here.
Strength:
Front Squat
6 x 3
WOD:
20 Box Jumps
10 Burpees
3 HSPU
AMRAP in 20 minutes
February 6th and 7th: Team WOD
February 6th and 7th: Team WOD
Technical:
Burgener Warm Up
Team WOD:
Each round is 5 minutes in length.
There is a 1 minute rest between rounds.
1st Round: KB Swing
AMRAP
2nd Round: Toe to Bar
AMRAP
3rd Round: KB SDHP
AMRAP
4th Round: Pullups
AMRAP
5th Round: Wall Ball
AMRAP
1 person works at a time while the other person holds a plank. Reps only count while the person holds the plank:)
Score is total reps combined from each round.
February 5th: Overhead Squat
Strength:
Back Squat
3×5
WOD:
| 21 Overhead Squats (95lbs/65lbs) |
| 3 Push Ups |
| 3 Overhead Squats |
| 21 Push Ups |
| 18 Overhead Squats |
| 6 Push ups |
| 6 Overhead Squats |
| 18 Push Ups |
| 15 Overhead Squats |
| 9 Push Ups |
| 9 Overhead Squats |
| 15 Push Ups |
| 12 Overhead Squats |
| 12 Push Ups For time. |
February 4th: Power Clean
February 4th: Power Clean
We are having our first Olympic Lifting Seminar this weekend. We can't wait! Make sure you bring your weightlifting shoes!
Technical:
Power Clean
WOD:
10 Unbroken Power Cleans (115lbs/75lbs)
5 rounds
Rest 2 minute between sets
then…
15 KB Swings
7 Chest to Bar Pullups
3 rounds
Total time includes the whole workout plus the rests.
February 3rd: Deadlift
February 3rd: Deadlift
Strength:
Deadlift
5-5-5-5-5
WOD:
10 Double Unders
250m Row
400m Run
5 rounds for time.
February 2nd: Pressing
February 2nd: Pressing
Strength:
Press 1 rep Max
WOD:
21-15-9
Push Press (135lbs/95lbs)
Ring Dips
Burpees
Row
For time.
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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