Archive for August, 2010
September 1st: Crossfit Football
This last week we tested the “Crossfit Total” in all our powerlifting classes. We were really stoked to see how far all of you have come. It was nice to see many of the women surpass 200lbs, and the men 400lbs, in their deadlift! Starting next week we will be doing another 6 week series in the Powerlifting classes and then testing the “Crossfit Football Total.” This series includes 1 rep maxes in the Power Clean, Back Squat, Bench Press and Deadlift. Check the online schedule for the CF Football Total Dates.
Technical:
Manmakers
WOD:
12 Manmakers (20lbs/30lbs)
10 Weighted Lunges (each side)
AMRAP 20 minutes.
August 30th: Yoga for Crossfitters
August 31st: Long Weekend Monday Schedule
Monday, September 6th is a holiday. We will be holding the 4:30pm class only. If you want to come train with Head Coach, Dieter of Semi-Weightlifting Club, he will be here also on Monday at 6pm teaching the lifts. CFWS Members $15 and non-members $25. All proceeds go to the Semi Club so the kids can go compete internationally. It is a great cause and you get some great coaching.
Max Effort:
Kipping Pull ups. How many can you do without stopping
Technical:
Sumo Deadlift High Pull
WOD:
15 Sumo Deadlift High Pull (65lbs/95lbs)
12 Ring Dips
5 rounds
August 29th: Thruster
August 28th: Squat and Pull
August 27th: Sweet Friday
August 30th: Yoga For Crossfitters
This fall we will be introducing a “Yoga for Crossfitters” class at CFWS. Ask us for more details at the gym.
Strength:
Snatch Balance 5×3
WOD:
21 Turkish Get Ups (25lbs/35lbs)
50 Double Unders
15 Turkish Get Ups
50 Double Unders
9 Turkish Get Ups
50 Double Unders
For time.
August 29th:Thruster
Strength:
1rep max thruster
WOD:
30 weighted lunges (20lbs/30lbs)
20 weighted sit ups
10 clapping pushups
AMRAP 20 minutes
August 28th: Squat and Pull
A couple of you have mentioned that your hands are ripping when on the pull up bar. Besides using a pumice stone to shave down your blisters, you may also need to keep your hands from becoming dry. Lotion tends to suck the moisture out your hand and when your hand is dry that is when it rips. Hand salve is a much better tool to use and helps keep your calluses moist. Burt’s Bees hand salve is good. And I am sure there are other hand salves that might work for you too.
WOD:
Run 400m
50 Squats
15 L-Pullups
5 rounds for time.
August 26th: Chipper
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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