Posts
Crossfit: January 28th
Strength:
3 Back Squat
Build to heavy 3 reps in 6 sets
WOD:
9-15-21-15-9
Double Unders
Thrusters (25DB/35DB)
Good Mornings w Plate
Crossfit: January 27th
We are adding another CF MOMS class starting February 6th! That means 4 awesome days of training for MOMS every Monday, Tuesday, Wednesday, and Thrusday at 10am. For more information click here.
Technical:
Rowing
WOD: Part 1
500m Row
3 x
Work in groups of 3 or more so can rotate through and have enough rest time between sets. If not enough partners for teams of 3, rest for at least 5 minutes.Elite Times for rowing are: Men: 1:29/Women 1:40.
WOD: Part 2
“Tabata” Kipping Pullups
Take lowest score from all 8 rounds.
Crossfit: January 26th
CF Total Finals this Friday at 6:30pm. Make sure to get in to test your 1 rep max for your squat, press, and deadlift.
Strength:
3 Hang Power Clean
Build to heavy 3 reps in 6 sets
WOD:
50-40-30-20-10
Sit ups
Box Jumps
Crossfit: January 25th
Theoretically, a handstand on parallel bars is identical to one on parallettes, yet the height can be an obstacle for the mind.
You will have another chance to do the Crossfit Total this Friday at 6:30pm. We hope to see some of you there!
WOD: “Nancy”
400m Run
15 Overhead Squats (65lbs/95lbs,no racks)
5 rounds for time
Crossfit: January 24th
Strength:
90 Second Plank
Rest 30 seconds
3 sets
WOD:
7 Deadlift (155lbs/225lbs)
7 Bar Burpees
7 rounds for time
Crossfit: January 23rd
Hey Westsiders on the Nutrition Challenge. We hope your survived the first weekend. Connie was kind enough to bring by some awesome recipes for anyone who is looking for something fresh to make and eat!
Strength:
5 Front Squat
Build to heavy 5 reps in 4 sets
WOD: “Tabata”
Pullups
Rest 1 minute
Double Unders
Rest 1 minute
1 arm Handstand Holds (2 arms beginners)
Rest 1 minute
Ground to stand up (35lbs)
Rest 1 minute
Crossfit: January 22nd
Skill:
L-Sit Hold
WOD:
3 Manmakers
200m Sprint
90 Second rest
6 rounds for time.
Crossfit: January 21st
Strength:
3 Sumo Deadlift High Pull
Go to heavy 3 reps in 6 sets
WOD:
1 minute box jumps
1 minute wall ball (14lbs/20lbs)
1 minute SDHP w KB (24kg/32kg)
1 minute rest
4 rounds for total reps
Crossfit: January 20th
We are doing a Mobility Seminar at Crossfit Westside in February. Click here for more details.
We also have the Crossfit Olympic Lifting Competition coming up on Saturday, February 4th. Ryan will be competing in this competition so make sure to go out and cheer for him. For those of you who have not seen Ryan lift, it is quite amazing to see how far he has come in the Snatch and Clean n Jerk this last year. Please check out Crossfit Westside’s Facebook Page for more details on location and times here.
Practice:
Muscle Up
WOD:
15 Ring Dips (box dips beginner)
25 KB Swings(20kg/32kg)
35 AB Mat Sit Ups
5 rounds for time
Crossfit: January 19th
How is everyone doing on the Nutrition Challenge? We hope you guys are finding the first week pretty good. Make sure to check out Crossfit Westside’s Facebook page for recipe sites and encouragement from other members!!
Pedram moved into regular Crossfit Classes this week and rocked it! Congrats!
WOD: Work in Teams of 3
200m Row
15 Thrusters FAST (25lbsDB/35lbDB)
One person starts by doing both exercises, then the next person goes, followed by the next person. Repeat ….
AMRAP in 30 minutes as a team
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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