Posts
April 30th: Yea Friday!
WOD:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Box Jumps
Toe To Bar
Rest 3 minutes
Then…
30-20-10
KB Swings
Push Ups
For time
April 29th: Omega 3
Nutrition and training go hand in hand. As do recovery and rest. One of the things that many crossfitters take to help with recovery is Omega 3 fish oil. Want to know how much you should take? Check out this FISH OIL CALCULATOR.
Technical:
Snatch Balance 5×3
WOD:
15 Front Squat
Run 400m
4 rounds for time.
April 28th: Team Work
Technical:
Clean n Jerk
WOD:
In teams of 2…
Clean N Jerk
AMRAP 15 minutes
April 27th: Taping Up
Many of you have been ripping and tearing your hands while doing pull ups. While this is part of the process in getting stronger hands and more pull ups, there are a couple of things you can use while your hands are healing. First, above Leslie is making some straps for her hands so she doesn’t get ripped again. You can watch the video ” how to tape your hands” under the tab Pics and Videos on our website. Second, if you want to use some gloves we do recommend either gymnastic gloves or new grips. Here are two links that our clients use: Gymnastic Grips and New Grips.
WOD:
15 Double Unders
21 Burpees
50 Lunges
5 rounds for time.
April 26th: Nicole
We are getting close to the MURPH FINALS. We look forward to seeing everyone kick some butt on MAY 8th. Some of the new crossfitters have asked how they are going to be able to do this WOD for the first time. We do have a beginners category as well as an intermediate and advanced. We will always have these 3 categories for every challenge so everyone at the gym can compete. We look forward to having you all there!
WOD:
“Nicole”
Run 400m
Max pullups
AMRAP in 20 minutes.
April 25th: OH Squats
Technical:
OH Squat
WOD:
15 OH Squat
5 Rounds
Rest as needed between sets.
April 24th: Good Times
MURPH is coming up. Finals are on May 8th. We want everyone to come out, even if your new and have not attempted it. Our group challenges are a ton of fun and allow all of us to bond over some sweat, cheering, and hard work. On top of that, you get to see how far your fitness has come in 8 weeks. Make sure you check out the details on theUpcoming Event Page.
WOD:
In teams of two…
Tabata! Both people work at the same time, but on two different stations and alternating. For example, one person does pull ups, while the other person does air squats, then they switch. Each person goes back and forth until a total of 8 minutes has been done. Add all your reps for a total score.
Tabata:
Pullps
Air Squats
Rest 3 minutes
Tabata:
Jumps Lunges
Push ups
Rest 3 minutes
Tabata:
Toe To Bar
Ab mat situps
Each team adds all their reps together for a total score.
April 23rd: Run!
WOD:
Sprint 100m
10x
Rest as needed between sets
April 22nd: Hockey Is On
I don’t know if all of you are watching the Stanley Cup Playoffs, but damn are those LA fans loud! They are by far the loudest bunch of fans I have heard so far in this series. I say we take them on when Vancouver gets backs home! Lets be the loudest Canucks we can be:)
WOD:
50 Double Unders
20 Weighted Squats (95lbs/65lbs)
30 Pushups
3 rounds for time.
March 21st: Remember these?
Technical:
Handstands
WOD:
20 Box Jumps
3 HSPU
10 Pullups
AMRAP in 20 minutes.
What is Crossfit Westside?
Crossfit Westside in downtown Vancouver offers Group Classes and Private 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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