July 20th: Sunday Classes
This Sunday we will be holding our 9:30am class. However, the 10:30am class will be cancelled as we are heading up to the Grouse Grind. Please come join us for this social event. Friends and family welcome. Click here for more details.
WOD:
21 Front Squat (95lbs/135lbs)
400m Run
4 rounds for time
Check your old chalkboard time on May 28th.
July 19th
Strength:
1 rep max deadlift
WOD:
Run to mailbox with medicine ball (15lbs/20lbs)
Ring Dips 5/9
Pull ups 12
Wall Ball 15
5 rounds for time
This one was taken from the BC Sectionals. We did this one on April 3rd, so make sure to check out your chalkboard time.
July 18th: Social Event
Don’t forget to join us for our next CFWS Social Event at the Grouse Grind. This event is happening next Sunday, July 25th. We will be meeting at the gym at 10:30am and then carpooling up to the GRIND. We will be putting you in teams and the fastest team will win an awesome CFWS tank top or T-shirt + bragging rights! We look forward to seeing you all there!
WOD:
Press 3×5
WOD:
50 lunges
21 Turkish Get Ups (20lbs/30lbs) Alternate each side until you get 21 reps
12 Chest to Bar Pullups
4 rounds for time.
July 17th: Using Your Noggin
Well apparently exercise makes you smarter! We found this on Crossfit LA’s site and thought we should post it for you guys to check out.
Scientists for years have been exploring the mind-body connection, especially when it comes to exercise and it’s impact on your brain, and the ultimate question, can exercise really make you smarter?
Well in studying this, they have discovered a brain protein called, believe it or not, “Noggin.” When you exercise, more Noggin shows up… and the impact within your brain is significant. More Noggin means more brain stem cell activity… and when they’re more active, more responsive, they are actually dividing and differentiating into additional stem cells or baby neurons. In the brains of mice and rats, this led to their ability to breeze through mazes and other tests of rodent I.Q.
What does it mean for humans? Well we’re not sure… but if you want to read more click here.
WOD:
Its Saturday so lets do a team workout!
Piggy to the mailbox and back 1 x only
100 KB Swings (1person working at a time)
100 Ab mat Sit Ups (1 person working at a time)
75 Good Mornings (1 person working at a time)
1 mile run (both people running at the same time)
For time.
July 16th: Let The Games Begin
This weekend is the 2010 Crossfit Games in California. It is going to be an awesome event! They will have a free live webcast all weekend. Click here to check it out. GO CROSSFITTERS GO!
WOD:
21-18-15-12-9-6-3
3-6-9-12-15-18-21
Thrusters (25lbs/35lbs)
Pull ups
Thrusters start with 21, then 3 pull ups, then 18 thrusters, then 6 pull ups, etc etc.
Rest 5 minutes
21-18-15-12-9-6-3
3-6-9-12-15-18-21
Push ups
V-sits
For time.
July 15th: Good Times
Strength:
Front Squat 6×3
WOD:
Run 400m
75 Double Unders
Run 800m
50 Double Unders
Run 1200m
25 Double Unders
For time.
July 14th: Lift It Up
We wanted to send a big CONGRATULATIONS out to Kyle! He is graduating from the Firefighting Program this Friday. Great job Kyle! We knew you would kick butt!
Technical:
Drop Snatch 5×3 (70% 1 rep max)
Snatch Pulls 5×5 (110% 1 rep max)
WOD:
5 Snatch Deadlift
5 Power Snatches
5 OH Squats
AMRAP 12 minutes.
July 13th: Grind
Hey CFWS’ers! We are doing the next social event on Sunday, July 25th at the GROUSE GRIND
Technical:
HSPU progressions
WOD:
30 HSPU
40 Pull Ups
50 KB Swings
60 Sit Ups
70 Burpees
For time.
July 12th: Clean
Technical:
Clean
WOD:
10 Cleans (135lbs/95lbs)
400m Run
5 rounds
July 11th: Wall Ball
Practice:
Practice a gymnastic move that you have not yet conquered. Muscle Ups, walking handstands, handstand pushups, ring dips etc.
WOD:
10 Wall Ball
10 Box Jumps
10 Jumping Lunges
10 Ab Mat Situps
AMRAP 20 minutes.