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Crossfit: December 7th
We have a lot of cool events coming up in the New Year. Check out Crossfit Westside’s Facebook Page!
Technical:
Hang Power Clean
Strength:
Build to heavy 3 rep hang power clean
6 sets
WOD:
400m Run
15 Hang Power Clean (95lbs/135lbs)
3 rounds for time
Crossfit: December 6th
Crossfit Day 117 Mobility WOD: Working the Deep Squat
Strength:
4 Back Squat
Build to heavy 4 reps in 5 sets
WOD: Use same weight for whole workout
20 Squat w DB (25lbs/45lbs)
20 Box Jumps
20 Push Ups
AMRAP 20 minutes
Crossfit: December 5th
Crossfit Day 116 Mobility WOD: Shoulder surgery? While your tissues are healing you have to work on the other stuff.
Technical:
Rope Climb
WOD:
from crossfit.com
2 15-feet rope climbs (1 for people still learning. regular pull-ups for those not able to climb rope. Use band and make strict)
20 Wall Balls (14lbs/20lbs)
200m Run
AMRAP 15 minutes.
Crossfit: December 4th
Crossfit Day 115 Mobility WOD: Lower Leg Sliding Dysfunction
In spirit of the Olympic Lifting Seminar that starts at noon today, we are going to do snatch work like crazy!!!!!
Technical:
Drop Snatch and Snatch Pulls
Strength:
3 Snatch Drops
Build to heavy 3 reps in 6 sets
+
5 Snatch Pulls
Build to heavy 5 reps in 5sets.
Goal is to do 100%+ of Snatch
WOD:
10 Alternating Power Snatches (25lbDB/35LBDB)
25 Feet Bear Crawl
25 Feet Crab Walk
AMRAP 10 minutes
Crossfit: December 3
We are starting Crossfit Westside KIDS group classes this January. We will have classes for Kids aged 6-12 years old. And Kids 3-5 years old. For more information please check out CF Westside KIDS page here
Crossfit Day 114 Mobility WOD: Sliding Surface Dysfuntion
Strength:
3 Deadlift
Build to heavy 3 reps in 6 sets
WOD:
50 Double Unders (20 for beginners)
25 KB Swings (16kg/24kg)
5 rounds for time.
Crossfit: December 2nd
Crossfit Westside is having an Olympic Lifting Seminar this Sunday at noon. Dieter Stamm and his crew will coaching this seminar. We look forward to having you all there!
Crossfit Day 113 Mobility WOD: Improving Squatting Mechanics
WOD:
Crossfit.com workout “Garrett”
75 Squats
25 Ring Handstand Pushups
25 L-Pullups
3 rounds for time
Crossfit: December 1st
Crossfit Day 112 Mobility WOD: Triple Hip Extension
Strength:
5 Back Squat
Build to heavy 5 reps in 4 sets.
WOD:
800m Run
50 Toe To Bar
800m Run
50 Good Mornings (25lbplate/45lbsplate)
800m Run
50 Abmat situps (keeps hand down by hips)
Crossfit: November 30th
Don’t forget to sign up for the Olympic Lifting Seminar this Sunday at noon. Click here for more details.
Technical/Practice:
Hollow Rock
WOD:
21-18-15-12-9-6-3
SDHP (95lbs/135lbs)
Bar Burpees
Crossfit: November 29th
We will now be holding an ADVANCED 6am class Monday, Tuesday, Wednesday, and Thursdays at 6am starting next week. If you are interested in partaking in this class please speak to or email morgan@crossfitwestside.com. In addition, the OPEN for the Crossfit Games is coming up and we would like to have everyone at the gym involved this year. Check out why Morgan did the Crossfit OPEN last year and why he wants all of us to join in this year. Please check out the bottom of this post. It is awesome!
3 Push Press
Build to heavy 3 reps in 6 sets
WOD:
1 minute Double Unders
1 minute Push Press (25lbDB/35lbDB)
1 minute Sit Ups
1 minute Jump Bar Taps
1 minute Rest
4 rounds for time
Morgan’s Story:
Do you ever wonder how good you could be?
The OPEN stage of the 2012 CF GAMES is scheduled for Feb 22-March 25, 2012, and we would love EVERYONE at CFWS to participate! The OPEN requires just one WOD per week for 5 weeks, and we’ll be programming it into our normal schedule. The cost will be minimal (last year was $10), and you will get to see where you rank in Western Canada and in the rest of the world, and in your age group if you’re over 45. Last year, more than 26,000 people participated, and this year will likely be much, much bigger! All that we want from each of you is that you try as hard as you can!So, why should you compete in the CF OPEN?
You already come to CFWS to get in great shape, but do you know just how great you could be? And how will you know when you get there? A competition is the perfect way to test all the hard work that you put into your fitness. More than that, it’s a fixed date in your calendar to focus your training around. It’s also a great reason to invest in a new level of discipline. That could mean coming in twice a week instead of once; it could mean cleaning up your diet and making sure you’re getting enough sleep; or it could mean coming to the gym 5-6 days a week, doing daily mobility WODS, and finding time for additional strength progression work and sprint intervals too. The discipline that you invest in is entirely relative to where you are as an athlete right now, but we promise you, that investment will reward you with an incredible new level of fitness!That brings us to our new Advanced Sessions. Starting December 5th, there will be a 6am Advanced Session Mondays,Tuesdays, Wednesdays, and Thursdays. If you’ve competed before, if your competition goals include the Regionals or the Masters Divisions at the CF Games, or if you’re feeling fired up about CrossFit and want to take things to another level, we want you in these Sessions. They will be structured like a dense 1 hour class and the programming will be very challenging. These Sessions are not meant to be exclusive; however, your coaches will be working out along side of you, so you will be expected to come in already very familiar with all of the basic movements, and both Olympic lifts. The peer support will be huge in these Sessions, but the direct coaching will be minimal. If you’re curious, but aren’t sure if you’re ready for the Advanced Sessions, talk to Jenika or Morgan, and we’ll help you out.The CF OPEN starts in less than 3 months; let’s get ready!!!
Crossfit: November 28th
Make sure to sign up for the Olympic Lifting Seminar with Head Coach of Semi Weightlifitng, Dieter Stamm. This Sunday at noon -2pm.
Crossfit Day 109 Mobility WOD: Neck
Strength:
3 Power Clean
Build to heavy 3 reps in 6 sets
WOD:
400m Run
15 Power Clean (95lbs/135lbs)
3 sets 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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