Back to some basic strength training. Many of you were all over our little strength cycle, well it’s not to be forgotten. We’ll be looking at 2 squat movements in one day. The Back Squat, and the Overhead Squat. Here’s what the plan looks like.
And, by the way, the bison orders have to be in by friday, so if you’re in, I need to know!
Wednesday 03/10/10
Strength:
Back Squat
5 x 5
WOD:
Overhead Squat 1 rep max
Jordan
A big thanks to Jen for hosting our little shindig on sunday night. Nice to see all of you in your street clothes. Again, a small reminder about a bison order. I have to send it in shortly, so if you are interested, let me know before it’s too late!
For those who didn’t see the photos, Martin took photos and posted the link in the comments section of yesterday’s blog. Have a look.
Tuesday 03/09/10
Skills:Snatch Balance Series
overhead squat
pressing snatch balance
heaving snatch balance
snatch balance
WOD: Tabata it
Wall Ball
box jumps
sit ups
lunges
Sunday, I was hoping to post a little recap of the our prep weekend in squamish, however, I was feeling just a little lazy. Okay, I was plain tired from the consecutive workouts. For those that were curious as to what it was like, you’ll have your chance. Actually, you’ll have more than one chance…….
The first chance is to register for the sectionals in Squamish. Registration ends in a week, so if you are interested it’s time to make that commitment. If you are curious as to whether the sectionals are for you? Well, if you’ve asked the question, then the answer is already yes. It’s a weekend of workouts, and it’s going to be a blast! It’s an experience you don’t want to pass up on. Does everyone entering have to aspire to be the fittest man/woman alive? No way! You don’t even have to hope to qualify. All you need to do is like to Crossfit, and you’ll gain the experience of a lifetime.
Second chance is to something like we did this weekend in Squamish, only for it to be hosted in Whistler. A gathering/competition where we invite the crew from squamish up here for a few wods. No different than what we just did, except instead of the goal being to qualify for the games, the goal this time of for pure enjoyment and to bridge a few communities. I know I get a great sense of connection to the crew in Squamish, partly because I know some of the clients (and trainers of course), and it made for a great weekend and something I don’t want to lose. Having said that, it’s something that I’d love to do on a regular basis.
Monday 03/08/10
Skills:
Bench Press/wod prep
Continuation of weakness development
Or better said, continuation of project “weakness elimination”!
WOD:
“Lynne”
5 rounds
max reps
body weight (70% for gals) bench press
pullups
There is no time component for this workout.
Jordan
Last night a small crew headed down to Squamish for our pre-qualifier prep. We had one workout to do, and are heading down early morning for 2 more. For all that wished us luck, thank you.
If you are curious as to how it went, all I can say is that it’s no different from any other WOD you all do on any given day. It was fun, challenging, and rewarding to finish. I can’t say for sure what motivates everyone, but for me, when I want to rest, I just close my eyes and can see everyone of you pushing hard through your WODs, and try and hold myself to those same standards.
As for what’s in store today, well, let’s just say that muscles might be a little sore and tight. Other then that, it’ll be just another WOD.
Saturday 03/06/10
Skills:
A set goal, and a plan to get there.
e.g. I want to do pullups as a goal.
So together, we will establish a plan to get there. A program if you will that will have assistant exercises to give the strength and skill to get there.
WOD Prep.
Establish the deadlift, and an appropriate weight for the WOD. A number to strive for is somewhere in the neighborhood of body weight. The deadlifts should be hard, but attainable, if when fatigued.
WOD
5 rounds
7 deadlifts- weight is your choice
7 burpees
Jordan
And a few of you might mentioned needing a later class to make it in today. I did not put it on the schedule, but just let me know if you are going to run late. I’ll stick around, I’d love to have you!!!!
Ok, it’s not really that kind of party…..or not until Martin breaks out the Jager Bombs.
The plan is to start the gathering at 6 pm on Sunday. The address is #47, Millars Ridge, which is 2704 Cheakamus way for GPS users. I know of a few that plan on coming, and a few that can’t. Still waiting on those RSVP’s. I know that I’ve been experimenting with some kick ass paleo deserts. And when I say experimenting, more like eating, and let me say they are going to blow your mind. If you can bring something other than a six pack that’s be sweet!
Friday 03/05/10
Skills:
Clean
5-3-3-1-1-1-1
We will be starting the clean from the ground. And we are looking to catch that weight in a full squat. This movement is a benchmark, and even though it is not necessary to squat in order for the movement to get you on the board (Power clean will count), the skill set acquired to do so is of utmost importance!
WOD: Death By Double Unders
10 minutes
max reps double unders
Jordan
Want to try CrossFit? Not sure how? We start a new 6 class start-up program called our on-ramp. We are looking for a few people to jump on board to get it started. There’s a few on the bubble. Just shoot us an email, and we’ll set it up. Info @ Crossfitwhistler . com.
There’s a few little details that need to get out there. First one being the schedule. There will be 2 saturday morning classes on the schedule, however, this weekend they are gone. There is also a class missing on friday night, again only temporary. The reason for it is because there’s a little prep-weekend for the CrossFit qualifiers. Mads, Nils, Jen, Uncle Rob, Jen, and myself are all heading for a little taste of what it’s like to do 3 WOD’s in 16 hours. We’ll all report back to let you know how it went.
Party’s a go. Jen is hosting. We set the start at 6pm. If you can RSVP via the comment section so that Jen has an idea of how many will arrive. Sounds like everyone enjoyed the potluck from Christmas and are psyched to do it again. So, if you can bring a little something something that’d be great.
Lastly, recording your workouts. As much as the olympics took a little break in the normal routine, slowed business down, it gave me a chance to learn from some other crossfitters from other gyms. The one thing that we’re missing slightly, is using the blog comments and/or using the leaderboard to record our workouts results. Since for the most part, we are starting from scratch, I’d love for us all to get into the habit of posting their results.
And as for those who took their time off, and are curious as to how you’ll get that on your pass. All you need to do is arrive at a class, and I’ll do the rest. It’s my little reminder to get it done. What you should notice is the expiry date on your pass change. I’ve done this for most already, but I am also still waiting on a few others to make it back……
Jordan
It’s been a fun vibe lately at the gym. It’s feels like a little reunion at every class. I expect things to feel normal again by the end of the week. From what I’ve seen, you guys haven’t missed a beat, looking good!
For those that weren’t around during the Olympics, there’s an overwhelming curiosity as to what Olympic skiers do for training. During their time here in the gym, they didn’t do all that much. Their goal was simply to be ready, and they spent the last 4 years doing that. There’s not much that can accomplished a few days before. I can tell you that their strength and conditioning coach had a lot of respect for what you do. We take on more complex/difficult movements, and have to master a larger skill set. So don’t be so hard on yourself if you struggle with the Snatch, you won’t see that in Bode Miller’s program;) In fact, the one time there was overlap between their training and ours, it seemed that their athletes were far more intrigued on what we were doing than vice versa. And how they build their athletes is not that far off from what we do here. Cleans, squats, deadlifts, jumps, etc… The only difference is, you have a trainer during every session, they don’t all have that!
Geoff was at the gym, a fellow crossfitter from the city. He is also the guy who helps us all our toys (He works at fitness town if you ever need a fitness toy or 2). And the comment he made was funny, and that was you know you’re a true crossfitter if you don’t know what your bench press numbers are. And although I agree with that statement, I don’t know if I accept it. The bench press is valuable strength tool, and we should all know what we can accomplish in that lift. Learn to bench correctly, it can really help your pushups. So without further ado…….
Wednesday 03/03/10
Skills:
Bench Press
5 x 5
Good Mornings
5 x 5
WOD:
Tabata Row
Jordan
Good news, parking is good to go! It’ll be around for until March 5th. Of course, after march 5th, it’ll be available after 5pm. Again, daytime we’ll have to be creative and park on the street in creekside. It may seem obvious, but check those parking signs, I don’t want to see anyone get a ticket.
Another little news, the Bison is back! That’s right, 100% GrassFed Bison, at a great price. Affordable quality. I’ll leave the info kicking around the gym. If you weren’t around the first time, the meat is at a great price, and it tastes great. We have to have the order in by March 15th for an April delivery. I’ll post more details later, or better yet, come check out the flyer in the gym. I can also email any info.
On real news, and what I care about, YOU! I’ve been itching to send out the email for those who have had their time away. But, I’ve resisted, because I know you’re coming;-) It was a nice little buzz in the gym today, as some old faces have popped their heads in, and with more to follow it’s going to be a great week! See everyone soon.
Tuesday 03/02/10
Skills:
Handstand Pushups
Rowing
WOD:
“Secret Chute”
500 m row
50 Box Jumps 24″/20″
40 Lunges
30 Pushups
20 Pullups
10 Burpees
Jordan
There hasn’t been any more chatter about our little social……so, let’s start it back up again. Jen offered to host. Who’s in for a sunday gatheration?
So lonely…….without you!
Seeing how yesterday was quite the finale to an incredible Olympics, it’s a good possibility that few of you are slightly hungover after Canada’s Hockey victory. If your shoes could talk, they’d say just how much they miss you;) If I don’t see you today, see you tuesday!
For those who have had some time off, please look at the board, there’s a little warm-up on there. Please, please, do your best to use the first 10 minutes of class to do that warm-up. Your body, now more then ever, needs that warm-up to get into the swing of things.
Monday 03/01/10
Skills:
Push Press
5-3-3-1-1-1-1
WOD:
“Rock and Roll”
45 seconds work
15 seconds rest
KB swings 24kg/16kg
Abmats
Jordan
Although starting monday the Olympics are officially over, VANOC will be kicking around as the Paralympics are around the corner. What I’ve been told is that there will be a limited number of spaces open on P2, 100 to be exact, and they will open up after 5pm. I’m hoping that it won’t be long before they change those parameters. After all, we’ve seen just how little the parking has been used during the games. And without the need for security, I’m hoping common sense will prevail, and we’ll get to operate business as usual and get parking back if it’s not being used. Of course, that’s wishful thinking, here’s the interim solution.
We can access the street parking in creekside without the security preventing local traffic. And it’s what some have been doing already.
View Larger Map
Lastly, it’ll be important to sign up for classes. Some of you have passes that have expired, or rather owed time and can’t sign up. Either way, the list of those in that boat are far more than 10. So, shoot me an email if you can’t sign up, and I’ll get you in the class.
And a reminder that it is exactly 4 weeks away from the Sectionals down in Squamish. You can thank Steve for reminding me. Personally I can’t wait, and for those considering, now’s the time to put your foot down and go for it. There’s a little prep next week, so if you are on the fence let me know, you won’t want to miss the chance to get ready.
Saturday 02/27/10
Skills:
Your warm-up.
I have listed on the board a warm-up. I want everyone to have a look at it, and then taylor make that warm-up for you. The warm-up is so important to your skill development, your preparation, injury prevention, and your overall fitness.
After an extensive go at the warm-up, it’ll be WOD prep and go time!
WOD:
“Boyd’s Chin”
20 minutes AMRAP
2 HSPU
10 Pistols
10 Toes to Bar
10 Front Squats 60kg/40kg
Jordan
Workouts | jordan | 
March 10, 2010 5:00 am | 
Comments (0) 
Subscribe