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.
The only thing better than Fran, is finishing Fran! And in case there are typos, it can be because my hands are still shaking, or my brain isn’t quite there yet.
I will say that the hardest thing about my job, is watching everyone workout, seeing that energy, without being part of it. But, thanks to Mads and Will who stuck around to make sure I got that same energy, I had a great workout.
For Tuesday be prepared to run!
1600 m run
100 squats
800 m run
50 squats
400 m run
25 squats
Enjoy!
Here are the results from FRAN:
As you can see by the photo, the gym is busy! Please sign up early when you know it’s the class you’ll be attending. I promised to add more classes, and will. But, I also have fundamentals I am trying to schedule as well. So, don’t be left out in the cold by leaving things last minute.
Jordan
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!!!!!
In true Crossfit Style, we should be ready for anything, anywhere, anytime. But, we all know we can do better at workouts the second time around, if we know how to maximize the skill we already have. Here’s a tool that can help, the Mcmillan Running Calculator. We are going to get some data today so that we can get an idea of how to pace ourselves in our race. I’m assuming that most of you do not know what type of pace you’ll be trying to keep over that distance. The run calculator might give you the time domain you are looking for, and help you work backwards.
Know this guy? Of course you do! You may have seen Mads take more of an active role in the gym, making me proud to announce that he’ll be sharing the training duties here at CrossFit Whistler. Congratulations!!! I know Mads is excited to be a trainer. He has already been part of teaming up with me to help in programming, and will continue to take more of an active role as the weeks go by.
Welcome aboard!
Jordan
Wednesday’s wod, almost forgot.
21-15-9
SDHP
Push Press
32.5kg/25kg
I added a new class on Saturday, seeing as 2 classes isn’t enough. I’m sure you’ve noticed, there seems to be less opportunity to sign up for the classes you want. In the upcoming weeks I will be experimenting with some new class times. I am looking at adding classes, not taking any away. So, check the schedule again soon (sunday), and hopefully you’ll see better options.
Saturday’s WOD you ask? Olympic lifting…… Well, not exactly.
800m run
21-15-9
Burpee box jump
Medicine ball clean to wall ball
400m run
The image is to remind you I’ll be watching for FULL HIP EXTENSION for every one of your medicine ball cleans. Not sure what I am talking about, you will tomorrow.
Jordan
Most of us in Whistler knows exactly when holidays roll around…..We work more! Monday is a holiday in the real world, and is the reason for no night classes. I have added the 30 minute lunch class starting at 11:15.
Classes sizes are growing, and looks like will continue to do so as people begin to get their butts back in here on a regular basis. Glance at the schedule a week in advance, and sign in to those classes you know you’d like to attend. Leave it for the last minute and you can be left in the cold. I hate to say no and not let you workout, but the gym really isn’t big enough for over 10 people, and it’s the whole group that suffers. For those who are scheduled in advance, remember to let us know if you can’t attend those classes. Please do it on the scheduler, don’t know how to do that, then give the gym a call. (Online is the best way to cancel, as you know I often don’t answer the gym line.)
I have added a 30 minute class tomorrow. I called it a quick fix. You’ll see it appear on the schedule every now and again. I know that lunch breaks is best opportunity for some of you to work out. I’m hoping that this class will help you get to the gym and back to work without taking you away from your job for too long.
Things will be back to normal next week…….
Jordan
NIce work Krista! After class Krista was trying to get that elusive first pull-up. It was so close that I put Krista on the spot. I told her she couldn’t leave without getting over that bar. And so we gathered around…….here’s what we saw:
Looked close, but not quite……
Starting to get tired, so maybe not the day……
Could it be?…….It was so close that we needed an official camera angle.
No doubt about it! Undeniable, with room to spare.
Schedule look funny next week? Better yet, have a look at the schedule next week. It’s a little funky. I’ll be a away for 2 days, and Heather is doing her best to juggle more training into her already ridiculously busy schedule. So, sign in now if you don’t want to be left out, or plan for a rest day over that 2 day span. Really sorry to leave the schedule so bare, desperate times call for desperate measures……
Jordan
Be careful what you wish for! Jeremy was asking how come there were no photos of him on the blog. Drum roll………
Perhaps this is a sort of farewell, and not just for Jeremy, but for Caitlyn as well. Both will be out of town for some schooling. We will definitely miss you both! But both have promised to be back, so save the tears, and we’ll see you soon!
Jordan
I wanted to extend a huge thank you! So many of you sent good luck wishes cheering me on. Positive re-enforcement really works! Who knew?
As promised, photographic evidence.
Some of you are curious if I won? I did not. There are a few ways that smaller meets get judged, or rather winners declared. However, there was 1 lifter in my weight class that lifted quite a bit more. And maybe I should mention that he was 16 
I did make 5 of 6 lifts. Missing my final attempt at the snatch, 75kg. The one lift I was hoping to PR, and thought I had it, but just missed the lockout. I did hit all 3 clean & jerks, with my final lift at 92.5kg. My total for the meet was 162.5kg. A number I am really happy with. I was definitely conservative with my weights, but, with the preparation I had going in, it was where I belonged.
Thanks again for the support,
Jordan
And, what should sneak in here somewhere, is a huge thanks to Sam Maxwell! He put on the meet to help give his kids, the Nathan Hill High Football team a taste of a weightlifting competition. He started weightlifting with them only a few months back to help them be better athletes. For some training is a business, but for guys like Sam, weightlifting is a sport that he cares so much about that he donates his time and energy to just give back. That’s what it should be about, giving back. And in case you don’t know, Sam was one hell of a lifter in his day (Still is!), his record clean and jerk as a junior lifter has yet to be beat 25 years later. It remains the best lift of any US lifter in history!
That photo sure does stir up a good appetite……
For those interested in some grassfed bison, I can hook you up! Karsten, from Maluma Bison was kind enough to stop by the gym and ask if we were interested in placing an order for bison. We’d be looking at placing an order by September 15th for an October. If you’re interested let me know, and I’ll pass on the info.
Jordan
Fitness, News, Workouts | jordan | 
October 14, 2009 5:00 am | 
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