Kettle Bear

I apparently have free time on my hands, but, not as much as these two guys.

Tuesday 10/20/2009

WOD: KB Bear

12 Minutes AMRAP
5 DL’s
5 squat cleans
5 push press
24 kg/16kg

Did I mention, if you do have free time, stretch!!!!!

Jordan

Experimenting

Just to the right of this post there is an image. It is supposed to show a leaderboard. I am hoping to use the site called CrossFit LeaderBoard. I can use it to post our WOD’s, then you can register and enter your results. I don’t know if it you guys are interested in jumping on board or not, but, it’s worth a try. I have seen great success with keeping a running tab in the gym of everyone’s daily scores, this just takes up a notch. I am excited about it. My suggestion is to register, which doesn’t take long, and start with Angie’s WOD, it’s on there.

This thursday will not be a make up day. Which I am sure you know about. The WOD will be to work up to heavy singles in the DeadLift.

DL:
3,3,2,1,1

And, a little desert, finishing with 1500 m on the rower.

The push-up

We spend so much time analyzing every movement here at CrossFit. The one exercise that doesn’t get the attention it deserves, the push-up. It’s simple by nature, but, if they are not our strength, how do we change that?

Practice makes perfect! Wrong, perfect practice makes perfect. And here’s where we go wrong. Every rep has to be perfect if we hope to get better and stronger.

If you do not have the strength to come back up from a proper push-up, does that mean that your descent should be compromised? NO! And that is where we fail. We fail to descend correctly (Chest to ground, with a neutral head and neck, planked position, elbows in, finger tips inline with shoulders), because we already believe that we can’t make it back up. It’s time to re-think that approach! Descend correctly every time. Modify the movement so that we can make it back up. If we cannot descend correctly from our knees or toes, then the movement needs to modified even further. If you struggle with push-ups you are not alone. Take this movement just as you would a deadlift, squat, pull-up. Learn the right way to do it, even if it means doing less. Once it is correct and efficient, then you will see improvements in numbers. And, I should mention, get there injury free!

Another bench mark:
Tuesday’s WOD:
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats

scale as needed

Jordan

Programming note. Thursday will not be make up day. There will be a new WOD put in there to make up for Monday’s loss.

ThanksGiver’

Monday’s workout: (No, this isn’t a typo!)

Once around whistler golf course. approx
4.7k Run

Post times to comments.

This post is way late….my bad! But not too late to run…..

Jordan

OverHead Squats

If there’s a movement that tells no lies, it’s the OverHead Squat. I’m a firm believer that if you can overhead squat correctly, you are operating a functional body. If there’s a lingering injury, lack of mobility, lack of stability anywhere in the body, it usually rears it’s ugly face in this exercise. The beauty here is this, address what prevents a good, functional overhead squat, and you will see it directly translate into so many other areas.

WOD:
OverHead Squat
42.5 kg/30 kg
75 reps, as few sets as possible

Jordan

Schedule

The time has come to make a few schedule changes. With more students, more classes were needed. I now have a bit of a plan.

First thing to note is that the gym will close on Monday for Thanksgiving. Don’t worry, I can, and will post a WOD for that day

Early classes will begin at 6:15 am. That’s a whole 15 minutes earlier than what we’re accustomed to. It allows me to add another morning class, which we desperately need. And it allows for uniformity (Is that even a word?).

Morning times will always fall into these blocks
6:15
7:30
8:45
10:00
11:15

Afternoon/evening blocks…..
3:45
5:00
6:15
7:30

Check the schedule for the individual day layout.

I hope you’re enjoying your rest day, I sure am!

The topic of what will be happening during the olympics has come up. For some I have expressed my point of view on the scenario. I am under the belief that although most of you will be in town and willing to CrossFit as per usual. I don’t see it being very easy to do. Buses and travel time, plus perhaps added work might get in the way. Oh, and did I mention that the Olympics are here, and you might want to take advantage of this once in an lifetime experience.

So, where I stand is I’m still waiting. If a good offer rolls around, I’d be inclined to take it and close for a week or 2. With Squamish just down the road, that option to keep CrossFitting always exist (With places to park!). And, so is a bit of rest, along with some olympic festivities. But, if there is nothing out there, I will stay open. You are more then welcome to comment on what you think I should do.

Jordan

And saving the best for last! Kourtney and Jen are inviting you for Turkey Festivous! Why, cause you are kind of a big deal. Here’s the info:

JBro and McKrazy productions are pleased to announce that the 2nd annual Turkey Festivious will be held at Dustys on Sunday October 11th!!!
Come celebrate thanksgiving with us and enjoy a traditional Turkey Dinner.

Turkey Festivious Menu
SOUP
Selection of Crusty Rolls and Breads
Mixed Green Salad served with Assorted Dressing
~
Roast Turkey with seasonal trimmings
Mashed Potatoes
Roasted Seasoned Red Nugget Potatoes
Asparagus
Maple Glazed carrots
~
Apple and Pumpkin Pie served with whipped cream
~
Vegetarian Option Available upon Request
~
$45 inclusive of taxes & grat

**Featuring DJ Den Tandt**

Doors open at 7pm
Dinner 7:30-9:00 pm
Dancing till curfew

On the 3rd day of the cycle we go…..

HARD!

Although not quite as hard as this one I found from CrossFit FX. Some serious hard core Aussie CrossFitter’s!

Oh, and if you are curious when it’s ok to wear gloves. It’s when you do a burpee mile!

Wednesday’s WOD:

12 Minutes AMRAP
12 Burpees
12 Pullups

Jordan

What’s your Fran time?

The famous words you hear when you meet a CrossFitter for the first time , or when you pop your head into an affiliate. It’s pretty much the one universal CrossFit workout that is a right of passage. To this day, I don’t know why. Sure, pull-ups take time to master, but the number required to complete the WOD is 45. Nowhere near the amounts we see in other WOD’s. And then there’s thrusters. Again, not the easiest movement, I sure don’t hear the gallery saying, “Why don’t we do more thrusters Jordan?” But not the hardest movement we see. And, it can be done fast, really fast. The world record is sub 2:00.

Monday’s WOD:
21-15-9
Thrusters 42.5k/30kg
Pull-ups

Get Some!

And in case you haven’t heard this before, I love FRAN!

Jordan

CrossFit Squamish

Most of you know that Jesse and Heather have been doing everything they can to get the their gym ready, CrossFit Squamish. You guys should be excited, I’m excited!

I know there is a grand opening on the way which I hope we can support. I’ll post the details as they become available. I can only imagine what they’ll have in store for a grand opening. A visit with pukie the clown, followed by a BBQ and drinks all while wearing some kind of flare? Ok, I made that up, we’ll have to wait to find out.

With the excitement of the community of CrossFit growing, there is also the topic for those who commute between the two locations. If you a full time member in Squamish, we’ll be offering a reduced drop in rate. And vice versa for those that train here and want to drop in down there.

And lastly, for those who will permanently migrate to the Squamish gym, we are no longer friends Kidding! I’ll miss you, but you’ll be in great hands, so there is no need for me to worry.

Jordan

PS, great work on the CrossFit Total!!!!!

Paleo Brands

When I started this blog, I didn’t have too much to say about you guys and gals (how awesome you are, how you are killing it in your workouts, etc…I did, there just wasn’t as many of you!). I did a lot of talking about my dietary beliefs. It’s not that I no longer believe them, I feel stronger about them today then I ever did. What am I talking about? The Paleo Diet. Recently, some of the professionals in my field that I look up to have put their heads together and came up with this site. Paleo Brands. The site is new, it’s genius, informative, and links to more good info. Have a look if you are at all interested.

Friday’s WOD:
Partnered. Scored by total distance rowed, divided by time to finish the wod.

3 rounds.

Partner 1
Row for max distance
Partner 2
20 wall ball 20#/14#
20 box jumps 24″/20″

You switch places when partner 2 completes all 20 reps of each exercise. Leave the rower to accumulate total distance.

Jordan

I have encountered some website issues, my apologies. It’s a server issue, which I cannot control. So, along with no site, I am not getting emails promptly. It has been in and out lately, if you see this post, hopefully in for good. It’s a good idea to bookmark the scheduler mindbody online, it is independent of my webhost. So that you can always use the scheduler. You might need to get creative to get there. But, I trust you can do it.
Again, my apologies.