Crossfit: January 16th
We are adding another CF MOMS class starting Monday, February 6th at 10am. Don’t forget that Dieter and his crew are back Monday, February 6th as well, to coach Olympic Lifting at 8pm!
Congrats to Sonia W who got her first strict pull-up. And to Tanya who added another 4kg to her Snatch Lift this week!
Technical:
Split Jerk
Strength:
1 Split Jerk
Build to heavy 1 rep in 7 sets
WOD:
AMRAP 3 minutes
DB Split Jerk (pick your weight)
Rest 2 minutes
AMRAP 3 minutes
Burpees
Rest 2 min
AMRAP 3 minutes
Jump Lunges
For Total Reps
Crossfit: January 15th
CFWS Nutrition Challenge starts today. We have around 30 people participating! We are super pumped for you guys! Lets rock this!
WOD:
400m Run
30 Box Jumps
30 Toe To Bar
5 rounds for time
Crossfit: January 14th
Crossfit Total is coming up! Check out the details here.
We have placed an order for speed ropes. Want your own? Check out Crossfit Westside’s Facebook Page for more details. Or email us to reserve one today.
Technical:
Rowing
WOD: Part 1 In teams of 3-4 people
Row 4000m total
When everyone is done then WOD #2 starts and whichever team was done 1st in the row gets a 90 second head start for part 2….
WOD: Part 2 done in same groups as above
5 Rope Climb Total (15 feet)
50 Ring Dips Total (2 banded ring dips= 1 full ring dip)
5 200m Piggy Back Runs Total (someone must be on back at all times)
Take Time for WOD#2 only.
Crossfit: January 13th
Crossfit Westsider Kathy gets her 1st Ring Dip! You guys are rocking these 2012 goals! Keep up the great work!
Strength:
3 Bench Press
Build to heavy 5 reps in 4 sets
WOD: In teams
*split class into 3 groups (or teams of at least 3 or more). if can’t do prescribed squat weight, do weight that is challenging for 7-10 reps. for sit ups do weight that is hard for 15 reps. one person works at a time in group.
100 Back Squat (95lbs/135lbs)
200 Wt Situps (16kg KB)
For time
Crossfit: January 12th
Hey Guys, we have 6 weeks until the CF OPEN begins. We would really like everyone to sign up this year. It does not matter what level of Crossfitter you are it is OPEN to the whole community. WOD’s from this event will be held every Friday in the regular Classes and Sundays at 8:30am. Please talk to or emailmorgan@crossfitwestside for more details. Or check the Crossfit Westside event page on Facebook here for more details.
Technical:
Double Unders
Get your butt in here if you put your 2012 goal as double unders.
WOD:
50 Double Unders (20 for newbies, attempts count)
5 Wall Climb
10 (Alt shoulders) Ground to Stand up (35lbs)
10 Forward Rolls
AMRAP 20 minutes
Crossfit: January 11th
Today is the last day for body fat testing for all Crossfit Westside Clients doing the 30 Day Nutrition Challenge. Some of you were asking me about how much water you should consume each day. Above is a great chart by Dr. Batmanghelidj discussing water consumption based on weight.
Congratulations again to Betty who got her first strict pull-up!
Skill/Gymastics:
L-sit Wars. First team to 10 minutes gets bragging rights.
WOD:
“Mini Eva”
800m Run
30 KB Swings (24kg/32kg)
30 Pullups
3 rounds for time.
Crossfit: January 10th
Katy had her last day at Crossfit Westside. We really are going to miss her and wish her all the best at her new job in London, England!
Do you want a foam roller? Please let us know by signing your name on the whiteboard in the change room!
Practice/Strength:
Strict Pull ups
Do AMRAP of each 3 sets. Coaches will give you progressions!
WOD:
10 Deadlift (95lbs/135lbs)
10 Pushups (can do ring dips too if your new years goal is muscle ups)
10 rounds for time.
Crossfit: January 9th
Hey Crossfit Westsiders, we are wanting to do a big order for foam rollers in hope that we can cut down on the cost. If you are interested in purchasing a foam roller for yourself, please write your name on the white board in the change room. We will contact you about pricing once we see how many people want one.
Check out the CFWS client profile on our Facebook Page. We are featuring David Garner this month!
We want to say welcome to JP our newest edition to the Crossfit Westside Team. He has been doing coaching training with us for the last 3 months, but now is on his own teaching his own classes. We are super stoked to have him on the CFWS Coaching Team!
Strength:
3 Power Snatch
Build to heavy 3 reps in 6 sets.
WOD: In Teams of 2
45 Second Power Snatch (60-70% Snatch)
15 Second Rest
45 Second Ab Mat Sit ups (hands stay near hips)
15 Second Rest
6 rounds for total reps
Crossfit: January 8th
Crossfit Kids starts today! We are super pumped to have these little guys crossfitting. For more details on Crossfit Kids Westside please click here or email Ema, our CFWS KIDS Coach.
Strength:
5 Back Squat
Build to heavy 5 reps in 5 sets
WOD:
500m Row
30 Wall Ball (14lbs/20lbs)
3 Rounds for time
Crossfit: January 7th
We wanted to let everyone know that CFWS Coach Donal will be moving away this Spring. Donal has been a great addition to our team and just an awesome person to be around. Donal we will miss you big time and sad that you have to stop coaching now to get ready for this big move! We know you will still be training at the gym until you leave, but we wanted to let you know that you added a lot to our coaching team and helped many clients achieve their health and fitness goals. Thanks for everything Donal!
We are excited to have Becky, Trevor, and Dwight graduate into our regular classes! And congratulations to Michael Walsh for getting his first MUSCLE UP!
WOD:
Crossfit.com workout…”Jack”
10 Push Press (75lbs/115lbs)
10 KB Swings (16kg/24kg)
10 Box Jumps (20in/24in)
AMRAP 20minutes
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
Try a Free Demo Learn MoreView Larger Map
