Crossfit: January 6th
Hey Guys, Just a reminder that were holding the Crossfit Total in the Powerlifting Classes. Please click here for details and dates.
Dieter and the Semi-Weightlifting Crew will be back to teach the 8pm Olympic Lifting Class every Monday starting the first week in FEBRUARY. Remember when you guys show up and pay the extra $ to train with Dieter, all this money goes to his kids competing Nationally and Internationally. Its a win win situation for all. You get great coaching, better at O-lifting, Dieter’s awesome stories, and they get to compete more!
If you signed up for the Nutrition Challenge, we have body fat testing next week. Please make sure to show up for one of the time slots. Click here for dates.
Strength:
3 Power Clean
Work to heavy 3 reps in 6 sets.
WOD:
30 Second Double Unders
30 Second Rest
30 Second DB Power Clean (25lbs/45lbs)
30 Second Rest
6 rounds for total reps.
Crossfit: January 5th
Crossfit Day 141 Mobility WOD: Calves and Ankles
Skill/Strength:
3 Muscle Snatch
Build to heavy 5 sets
WOD:
AMRAP 20 minutes
150m Row
10 Knee to Elbows
10 Turkish Getup (12kg/16kg)
10 Good Mornings (25lb Plate/45lb plate)
Crossfit: January 4th
Congratulations to Nav and June who are moving into our regular Crossfit classes.
Crossfit Day 140 Mobility WOD: Water Polo Shoulder
Strength:
3 Overhead Squat
Work to heavy 3 reps in 6 sets
WOD:
7 KB SDHP (24kg/32kg)
7 Burpees
AMRAP 7 minutes
Rest 3 minutes
2 Sets
Crossfit: January 3rd
Hey CFWS’ers, Heather is leaving tomorrow for a month long trip to South America! Have an awesome time Heather, we will miss you at the gym!
Crossfit Day 139 Mobility WOD: Posterior Chain Sliding Surfaces
Practice:
Hollow Rock. Lets hold it for 3 minutes!
WOD:
400m Run
50 Situps
5 rounds for time.
Crossfit: January 2nd
The New Year is here and we are excited to train all of you this 2012! You have 1 week to get your goals up on the Goal Board or we will be adding an additional 30 burpees to your warm up each class. Come on, what do you want to happen this year in your fitness!
You still have time to sign up for Crossfit Westside’s 30 Day Nutrition Challenge. Our members as a group lost over 170lbs and 50% body fat our last challenge. We would love to have you do the same this Challenge! Please sign up at the gym and mark what day you will be doing your BF testing. If you are not a member, we would still like to help you get your nutrition on track. Please email us to sign up. For more info on the challenge please look here.
Also, our member Sonia was kind enough to send us some great PALEO recipe sites. For those of you who are looking for some awesome food that is healthy and tastes awesome, then check out these sites MMM! Check out Crossfit Westside’s Facebook page!
Practice in Warm up:
double unders
WOD:
Well one way to bring in the New Year is with a cross fit.com WOD! Here we go…
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Crossfit: January 1st-Happy New Year
HAPPY NEW YEAR’s CROSSFIT WESTSIDERS! We are so stoked to train you in 2012 and look forward to helping you reach all your health and fitness goals this year! Get your goals up on the Goal Board!!
Crossfit Day 138 Mobility WOD: Banded Squat Mobilizer
Strength:
3 Front Squat
Work to heavy 3 reps in 6 sets
WOD:
25 wt walking lunges (20lbsDB/30lbsDB)
15 Box Jump
5 Ring Dips (or 8 box dips)
5 sets
Crossfit: December 31st
Don’t forget about our Nutrition Challenge coming up in January at Crossfit Westside! Sign up at the gym and ask us for more details!
Crossft Day 137 Mobility WOD: Best Hip Extensor Stretch
Its New Years Eve and we know you are all celebrating tonight! Why not come in and get a great workout before you go out partying:)
WOD: Team workout
In teams of 2:
Together run 800m with 1 med ball
100 Burpees total
100 Toe To Bar total
100 KB Swings total
Run 800m together
For time
Crossfit: December 30th
Crossfit Day 136 Mobility WOD: technically better fran!
Technical:
Row
WOD:
500m Row for time
Rest 5 minutes
Then…
2 minute Wall Balls
1 minute rest
2 minute Double Unders
1 minute rest
3 sets for total reps
Crossfit: December 29th
CK KIDs at Crossfit Westside coming up in January. For more details click here.
WHAT ARE YOUR GOALS FOR 2012? WE WANT TO SEE THEM ON THE GOAL BOARD! 
Practice Gymnastics: Break group in 2 teams using parrallette bars
parallette pass throughs (forward + back = 1)
Then…
l-sit wars
First team to total of 300 seconds (5 minutes) wins
WOD:
45 second Bear Crawl
15 second rest
45 Second Crab Walk
15 second rest
45 Second Side Plank (left side)
15 second rest
45 second Side Plank (right side)
1 minute rest
4 rounds
Crossfit: December 28th
Crossfit Day 134 Mobility WOD: baby shoulder problem and 3 most important hip mob
Practice:
Power Clean
Strength:
3 Power Clean
build to heavy 3 reps in 6 sets
WOD:
3 Heavy Power Clean
200m Sprint
AMRAP 12 minutes
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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