Posts

Crossfit: April 8th

Just a reminder that we have Gary Reed here next Saturday teaching the Running Seminar. We still have spaces. Please sign up online here. Saturday morning class times will change slightly. We will have a 8:30am Elements Class, 9:30am Crossfit Class, and 10:30am Crossfit Class. No OPEN TIME. The Running Seminar starts at NOON.

Practice:

Ring Dips

WOD:

800m Run

Then…

7 rounds of

10 Wall Ball

10 Box Jumps

Finish with

800m Run

posted: 7 Apr 12   ·   Category: PostsNo Comments

Crossfit: April 7th

Just a reminder to sign up online for Monday evenings O-lifting session with Deiter. Click here for the link.

Practice:

Butterfly Pullup or Kipping Pullup

WOD:

30 Lunges

20 Burpees

10 Pullups

5 rounds for time

posted: 6 Apr 12   ·   Category: PostsNo Comments

Crossfit: April 6th

We are holding another Crossfit Westside Nutrition Seminar in May. It will be a bit shorter, but a bit more intense…kinda like Crossfit:) For more details check the Online Link here. (click on seminar)

Technical:

Lets go over some basics here with the Push Jerk. There is always room to learn and grow.

Strength:

3 Push Jerk

Build to heavy 3 reps in 7 sets

WOD:

200 Double Unders

1 mile Run

1000 m Row

For time

posted: 5 Apr 12   ·   Category: PostsNo Comments

Crossfit: April 5th

Hey Westsiders, we have the Strength Total coming up on Tuesday, April 14th and Friday, April 17th. We will be holding it in the “Foundations of Strength” Classes. Get ready to lift heavy!

Technical:

Squat Clean

Strength:

Squat Clean

Build to heavy 3 reps in 6 sets

WOD:

In teams of 3

6 Squat Clean (85lbs/135lbs)

AMRAP 12 minutes

One person goes, then the next, rotate through for 12 minutes

posted: 4 Apr 12   ·   Category: PostsNo Comments

Crossfit: April 4th

Congratulations to Megan A for getting her first Rope Climb! Don’t forget to sign up for the Running Seminar with Gary Reed on April 14th. Sign up online or at the gym!

Skill/Practice:

In teams of 2…

L-sit holds. (straight legs or 1 leg straight. No knees up)

Accumulate 6-10 minutes as a team.

WOD:

15 Turkish Get Ups (right arm) (12kg/24kg)

50 Air Squats

15 Turkish Getups (left arm)

200m Run Forward

200m Run Backward

15 Turkish Get ups (right arm)

50 Air Squats

15 Turkish Get ups (left arm)

200m Run Forward

200m Run Backward

For time

posted: 3 Apr 12   ·   Category: PostsNo Comments

Crossfit: April 3rd

Congratulations to Geoffery who won GOLD at the Western Canadian Weightlifting Championship and best Male Lifter. He Snatched 136kg  and  Clean n Jerked 175kg.

Strength:

5 Deadlift

5 sets

WOD:

5 Clapping pushups

10 Box Jumps

15 V-Sits

AMRAP 15 minutes

posted: 2 Apr 12   ·   Category: PostsNo Comments

Crossfit: April 2nd

Skill:

Double Unders

Practice Test:

Tabata Double Unders

Take your total score from all 8 rounds

WOD: Re-testing

“Helen”

400m Run

21 KB Swings (16kg/24kg)

12 Pullups

3 rounds for time

posted: 1 Apr 12   ·   Category: PostsNo Comments

Crossfit: April 1st

Strength:

3 Front Squat

Build to heavy 3 reps in 6 sets

WOD:

200m Sprint

30 Wt Lunges (25lbs/35lbs)

30 Abmat Situps

4 rounds for time

posted: 31 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 31st

Its the end of March and we are hoping sunny spring is on its way. We have some great events coming up. We have a Running Seminar with 2x Olympian Gary Reed coming up on Saturday, April 14th. We are also re-testing our strength in the Powerlifting Classes on Tuesday April 17th and Friday April 20th. And  just in time for bathing suit weather we are holding another Nutrition Challenge for 21 days. This Challenge starts on May 23rd and will involve a seminar discussing the ZONE diet and quality foods. For more details check Crossfit Westside’s Facebook Event Page or Sign up ONLINE here.

Technical:

Rowing

WOD:

Team Workout: In partners

2000m Row

8 Rope Climb

72 Barbell Push Press (35lbs/45lbs)

200m Farmers Walk (35lbs/55lbs)

48 Over/Unders

25 L-Pullups (strict if can’t do L)

For Time

posted: 30 Mar 12   ·   Category: PostsNo Comments

Crossfit: March 30th

Don’t forget to sign up for Olympic Lifting on Monday evenings at 8pm. Click here for the link.

Technical/Practice:

Hollow Rock Holds

Hold for a total of 3 minutes

WOD:

AMRAP 3 minutes

Burpees

Rest 2 minutes

AMRAP 3 minutes

Double Unders

Rest 2 minutes

2 sets

posted: 29 Mar 12   ·   Category: PostsNo Comments