March 3rd: 2010 CFWS Shirts Are Here!
We have our new tank tops, t-shirts and hoodies in. The tank tops look like the above but they will have the new year 2010 on them. If you already pre-ordered we have your clothing here. If you would like to order our clothing please Email Us.
Warm Up:
Dynamic Stretching
WOD:
Run 400m
8 Rounds
90 second rest between sets
March 2nd: Handstand Progressions
“Diane Finals” are this Saturday. Some of the newer athletes are worried about the handstands. Don’t be. We will have different progressions for each athlete so everyone will be able to do this workout.
Strength:
Deadlift 3×5
WOD:
4 HSPU
8 KB Swings
12 Toe To Bar
8 Rounds for time.
March 1st: BELIEVE
Canada believed and in turn they got 14 GOLD Medals at the 2010 Winter Olympics. The most medals won by any country for the Winter Games. To top it off we won our 1st ever GOLD medal on home soil! And I am sure everyone was stoked to see the Canadian Hockey Team win GOLD! It was a nail biter.
We are going for our own wins this weekend as we have the “DIANE” Challenge on Saturday. FIrst heat starts at 9:30am. Please make sure to sign up this week.
Strength:
Front Squat 6×3
WOD:
February 28th:GO CANADA!
Class will be cancelled today. We will be getting ready to watch the big game between Canada and USA. We want the GOLD. We hope we get it!
ENJOY THE GAME!
February 27th: Goal Achieved
We just finished up our 30 Day Nutrition Challenge. I am so proud of everyone who stuck with it. I know it was tough and that you wanted to hurt us because you thought we were killing you slowly with no sugar:) But the results show that eating healthier not only gives you more energy and better results in the Crossfit workouts, but it also makes you nice and lean. Check out Jeremy's before and after results.
Old Measurements New Measurements
Body fat: 16.23% Now Body Fat: 9.46%
LBS of body fat: 27.26 LBS of Body fat: 14.76
Lean Body Weight: 143.24 Lean Body Weight: 141.24
Jeremy lost 15lbs and 6.77% Body Fat. If you all know Jeremy he was not a big guy to start with. He looked pretty lean and was aleady fit. But by subtracting foods like sugar and gluten, and increasing his lean meats, vegetables, and healthy fats, you can now see his abs and him moving faster and stronger in the workouts. Great job! We have another nutrition seminar next month. We hope you will be the next person to take the challenge!
WOD:
In partners…
Tabata: 8 minutes of work. For example: Start with Thrusters for 20 seconds, rest 10 seconds, then Pull ups for 20 seconds, rest 10 seconds, keep going until 8 minutes is up.
Thrusters
Pull ups
Rest 4 minutes
Burpees
KB SDHP
Rest 4 minutes
KB Swings
Ab mat Sit ups
Total reps is your score.
February 26th:Deadlift
Yahoo! Women's Canadian Hockey Team wins GOLD!
Strength:
Deadlift 3×10
WOD:
7 Box Jumps
14 Jump Lunges
21 Sit ups
AMRAP 12 minutes.
February 25th: WOW CANADA!
Canada has GONE WILD. Yesterday we won the GOLD and SILVER in the Women's Bobsleigh. We took home the BRONZE in Long Track Speed Skating. And the Men's Hockey Team beat Russia getting us one step closer to the GOLD Medal Finals. WOW! Great job to all the athletes!
Now onto our athletes. Here we go CFWS'ers. Here is your workout for today.
Technique:
SQUAT. Like many of the above athletes who train years and years and hours and hours just to perfect their sport, or shave a hair of a second off their time, we too must keep practicing and training ourselves to perfect one of the most important functional moves of all time… THE SQUAT.
WOD:
35 Squats
25 Push Ups
15 Pull ups
7 rounds for time.
February 24th: Hang Squat Clean
Technical:
Hang Squat Cleans
WOD:
21 Hang Squat Cleans
Run the Alley twice
5 rounds for time.
February 23rd: OH Squats
![24167_337111299051_719374051_4844941_7633286_n[1]](/images/posts/6a00d8341c844e53ef0120a8c65e50970b)
Go Canada! Some of our clients have been volunteering at the Games and enjoying the Olympic Spirit. We have less than a week to go and we really hope all our athletes ROCK it!
Strength:
Overhead Squat
15-15-15
WOD:
25 KB Swings
20 Double Unders
AMRAP in 12 minutes
February 22nd: Getting Ready for “Diane”
"Diane Finals" are coming up Saturday March 6th. Sign up for your heat time at the Gym.
Strength:
HSPU
5-5-5-5-5
WOD:
Run 2 alley laps
21 Box Jumps
12 Deadlift (225lbs/155lbs)
3 rounds for time.
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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