Vancouver CrossFit Gym: CrossfitWestside

March 5th: Power Clean and Jerks

 Technical:

Power Clean and Jerk

WOD:

In Teams of 3...

One person works at a time

Power Clean n Jerks

AMRAP in 15 minutes

March 4th: 2 Days Until "The Diane Challenge"

Technical:

Skin the Cat

WOD:

20 BW Back Squats

Row 500 M

Rest 5 Minutes

21 Pull ups

12 Ring Dips

15 Pull Ups

9 Ring Dips

9 Pull ups

6 Ring Dips

For Time 

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 3x5

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 6x3

WOD:

12 Push Jerk (95lbs/65lbs)

Run to the mailbox

AMRAP 12 minutes

February 28th: Go CANADA!

CLASSES WILL BE CANCELLED TODAY. We are going to watch the GOLD MEDAL Hockey game between Canada and the USA. We want the GOLD!

ENJOY THE GAME! 

 

February 27th: Goal Achieved

We just finished up our 30 Day Nutrition Challenge. We are so proud of everyone who stuck with it. We 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. 

Sundays Class will be CANCELLED! We will be watching Canada go for GOLD in the Men's Hockey. 

February 26th:Deadlift

Yahoo! Women's Canadian Hockey Team wins GOLD! 

Strength:

Deadlift 3x10

WOD:

7 Box Jumps

14 Jump Lunges

21 Sit ups

AMRAP 12 minutes.