Archive for April, 2010
May 1st: One Week Till Murph
One week till MURPH! Make sure you sign up at the gym.
WOD: This one was taken from the CF Journal June 2007 article…
Run 400m
21 Thrusters
30 Pull ups
Run 800m
30 Pull ups
21 Thrusters
400m
For time.
April 30th: Yea Friday!
WOD:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Box Jumps
Toe To Bar
Rest 3 minutes
Then…
30-20-10
KB Swings
Push Ups
For time
April 29th:Omega 3
April 28th: Team Work
April 29th: Omega 3
Nutrition and training go hand in hand. As do recovery and rest. One of the things that many crossfitters take to help with recovery is Omega 3 fish oil. Want to know how much you should take? Check out this FISH OIL CALCULATOR.
Technical:
Snatch Balance 5×3
WOD:
15 Front Squat
Run 400m
4 rounds for time.
April 28th: Team Work
Technical:
Clean n Jerk
WOD:
In teams of 2…
Clean N Jerk
AMRAP 15 minutes
April 27th: Taping Up
April 26th: Nicole
April 27th: Taping Up
Many of you have been ripping and tearing your hands while doing pull ups. While this is part of the process in getting stronger hands and more pull ups, there are a couple of things you can use while your hands are healing. First, above Leslie is making some straps for her hands so she doesn’t get ripped again. You can watch the video ” how to tape your hands” under the tab Pics and Videos on our website. Second, if you want to use some gloves we do recommend either gymnastic gloves or new grips. Here are two links that our clients use: Gymnastic Grips and New Grips.
WOD:
15 Double Unders
21 Burpees
50 Lunges
5 rounds for time.
April 26th: Nicole
We are getting close to the MURPH FINALS. We look forward to seeing everyone kick some butt on MAY 8th. Some of the new crossfitters have asked how they are going to be able to do this WOD for the first time. We do have a beginners category as well as an intermediate and advanced. We will always have these 3 categories for every challenge so everyone at the gym can compete. We look forward to having you all there!
WOD:
“Nicole”
Run 400m
Max pullups
AMRAP in 20 minutes.
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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