Posts
Crossfit: February 5th
Practice/Skill:
Skin the Cat
WOD:
25m Bear Crawl
50m Farmers Walk (25lbsDB/45lbsDB)
20 Toe To Bar
25 Good Mornings W Band
20 Push Press w Bar (20kgbar/30kgBar)
3 rounds for time
Crossfit: February 4th
Don’t forget to sign up for Crossfit Westside’s Mobility Seminar on Sunday, February 12th. Click here for more information.
Technical:
Squat Clean (95lbs/135lbs)
WOD:
800m Run
15 Squat Clean
3 rounds for time.
Crossfit: February 3rd
Hey Westsiders, Ryan is competing at the Crossfit Olympic Lifting Competition this Saturday. If you want to check it out here are the details:
Saturday February 4th, 2012
Semiahmoo Weightlifting Club/High School
1785 – 148 St, Surrey, BC V4A4M6
Practice:
Handstand Holds, Walks, HSPU. You pick:)
WOD:
from .com…
30 Handstand Pushups
40 Pullups
50 KB Swings
60 Sit ups
70 Burpees
For Time
Crossfit: February 2nd
Strength:
3 Push Press
Build to heavy 3 reps in 7 sets
WOD: Work in Teams of 3
Row For Calories
DB Power Cleans (25lbs/35lbs)
Rest
1 min at each exercise
5 rounds for total Reps and Calories. Add your own scores. Each person starts at a different exercise
Crossfit: February 1st
We have a Crossfit Westside Mobility Seminar coming up in two weeks. Make sure to reserve a spot by signing up at the gym or on CFWS Facebook page. For more information please click here.
Technical
Rope Climb
WOD:
400m Run
20 Box Jumps
2 Rope Climb to 15ft (1 rope climb for newbies)
20 Double Unders (10 for newbies)
AMRAP 25 minutes
Crossfit: January 31st
Hey Guys, we wanted to make a couple shout outs. First, Elana is moving into our regular classes. We look forward to see her rocking it in the classes. Quin has been apprentice coaching with us and has done an amazing job. She is now a part time coach and and able to take classes on her own. We are pumped! In addition, she wowed us with a 155lbs power clean a couple weeks ago! Nice work Quin. Lastly, I wanted to give a big thanks to Trudy for sending me over BO’s information. This poor guy (dog) lost his home, luckily we were able to take him in. Check out BO’s pics on our Facebook Page. He is a friendly giant.
Strength:
5 Deadlift
Build to heavy 5 reps in 4 sets.
WOD:
45 Seconds Row for calories
15 Second Rest
45 Second Ring Push Ups
15 Second Rest
45 Second AB Mat Situps
15 Second Rest
1 minute Rest
4 Rounds For total reps
Crossfit: January 30th
Dieter is back next Monday evening at 8pm. Want to up your Olympic Lifting Game? Come train with him and his crew from Semi-Weightlifting Club.
2 weeks down for the Nutrition Challenge. Hope you guys are staying strong!
Strength:
3 Hang Power Snatch
Build to heavy 3 reps in 5 sets
WOD:
3 Hang Power Snatch (do 85% of 3 rep max above)
6 Knee to Elbow
9 Jump Lunges
AMRAP 12 minutes
Crossfit: January 29th
We are starting our new Strength Program this week in the Tuesday 7am class and Friday evening 6:30pm class. Want to get your Crossfit Total even stronger? Then check out these classes each week.
Technical:
Medicine Ball Cleans
WOD:
10-9-8-7-6-5-4-3-2-1
Medicine Ball Clean
Burpees
KB Swings
200m Run (after each round)
For time
Crossfit: January 28th
Strength:
3 Back Squat
Build to heavy 3 reps in 6 sets
WOD:
9-15-21-15-9
Double Unders
Thrusters (25DB/35DB)
Good Mornings w Plate
Crossfit: January 27th
We are adding another CF MOMS class starting February 6th! That means 4 awesome days of training for MOMS every Monday, Tuesday, Wednesday, and Thrusday at 10am. For more information click here.
Technical:
Rowing
WOD: Part 1
500m Row
3 x
Work in groups of 3 or more so can rotate through and have enough rest time between sets. If not enough partners for teams of 3, rest for at least 5 minutes.Elite Times for rowing are: Men: 1:29/Women 1:40.
WOD: Part 2
“Tabata” Kipping Pullups
Take lowest score from all 8 rounds.
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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