CrossFit Glenmore

What is CrossFit?

 
Learn more here What is CrossFit Glenmore? and here How to Get Started and Rates?

Wednesday's WOD and Coaching Excellence

This Video is funny as hell but not for everyone so if you feel offended, simply stop watching!  I pulled from my buddy CFP's post at CrossFit Vancouver.  Folks this is boxing coach Eric Kelly. 

 

Warm-up:
Tabata Pistols

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Elbow in high band with palm to ceiling (2:00 each)
  2. Elbows in band with dowel (2:00) 
  3. Pain ball on 1st rib/trap and around scapulae with arm locked out OH (3:00 each)

Shoulder Press; 12,3,3,3,3,3 rep max weight. 

Workout:
3 Rounds
  7 Push Press (3 RM shoulder press)  
  14 Pull-ups 
  28 Sit-ups

Tuesday's WOD and New Shirts / Tanks for the Ladies

Shirts and tanks are part of our referral program, refer a friend through Fundamentals and classes get a free shirt.  100% Poly hoodies are pre-order only.  They come in black, navy and light grey with stitched in CrossFit Glenmore logo on left breast only.

Warm-up:
100 Double Unders 

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Banded glutes/hamstring flossing (2:00 each)
  2. Banded hip with foot on box (2:00 each)

Deadlifts; 12,3,3,3,3,3 Rep Max weight. 

Workout:
21-15-9 rep/rounds
  Deadlifts (60% of 3RM) 
  Toes to Bar
  Kettle Bell Swings (men 24kg / women 16kg)
  400m Run

Monday's WOD - Kalsu from CrossFit Football

9am class hard at work.

Warm-up:
1000m Bridge Run (past the Dolphins fountain)

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Banded super couch (2:00 each)
  2. Tib/Fib on bench/box (2:00 each)
  3. Hand/elbow in high band (2:00 each)

Back Squat; 12,3,3,3,3,3 rep max weight.

Workout:
"Kalsu" (from www.crossfitfootball.com)
On the minute complete 5 burpees and perform max rep thrusters until the minute is up. 
  Weight for fire breather men 135 lbs / women 85lbs, mere men 95lbs / women 65lbs.  Scale to ability. 

The goal is to complete 100 total thrusters within a 20:00 time limit.   

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Friday's Team WOD

Warm-up:
5 minute glutes and hamstring warm-up then,
3x 100m Sprints

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Banded hip glutes and hamstring flossing (2:00 each)
  2. Banded super couch (2:00 each)
  3. Kettle bell above shoulder or hand in high band load + turn (2:00 each)

Bench Press; 12,5,5,5 rep max weight to set workout weight. 

Workout:
"Lynne"
5 rounds
  Max reps Body Weight bench press (with a partner spotting)
  Max pull-ups

Spend the rest of the class on your favourite "Goat" (aka your worst and weakest movement).

Thursday's WOD

Brie and TJ at 9am.

Warm-up:
2 rounds of 30sec each
  Russian twists, toe touches, weighted sit-up, scissor kicks
then 90sec plank hold

 

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Hand in high band, load and turn shoulders (2:00 each)

  2. Foam roller with bar overhead (4:00) 

  3. Wall squat (4:00)

Overhead Squats; 12,5,5,5,3,3 rep max weight. 

Workout:
3 Rounds for time:
  40 sit-ups
  30 box jumps (24" / 20")

  20 KB swings (32kg/ 24kg / 16kg)

  10 thrusters (135lbs/ 95lbs / 65lbs)

  5 ring dips

Wednesday's WOD and New Noon Class Times M-F

Our newest member Jade at our new class times noon on M,W,F which now makes it noon everyday of the workweek.  Check out our Gym Schedule for more info.

Warm-up:
Marsh Mile

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Hand in high band + trailing leg (2:00 each)
  2. Foam roller with bar overhead (4:00) 
  3. Wall squat (4:00)

Burgener Warm-up

Snatch; 12,5,5,5,3,3 Rep Max Weight. 

Workout:
3 rounds
 3:00 AMRAP
  3 Snatches (3RMW)
  21 Double Unders
 1:00 Rest

Tuesday's WOD - Should You STOP Eating Nuts?

Who doesn’t like nuts? They’re crunchy, fatty, nutritious, and convenient. They travel well. Nuts are the common bond between all dietary sects, it seems. Vegans love them for the protein. Ancestral eaters accept them, some begrudgingly. Weston A. Pricers have to soak, sprout, dehydrate, and ferment them before they’ll even consider eating nuts, but in the end, they love them. Mainstream healthy dieters dig their “healthy fats.” Epidemiologists, squirrels, and birds laud them. They’re self-contained little morsels of instant edibility, good raw and roasted alike. What’s not to like?

Well, there’s the phytic acid. Wait – isn’t that the stuff you find in grains and legumes? Yes. Should we be concerned? Let’s take a look…

Yes, it’s true. Nuts contain a lot of phytic acid, AKA phytate, AKA IP-6, AKA the storage form of a plant’s phosphorus, and antioxidant to the seed in times of oxidative stress (PDF). When something that contains it is eaten, phytic acid binds to minerals like zinc, iron, magnesium, calcium, chromium, and manganese in the gastrointestinal tract, unless it’s reduced or nullified by soaking, sprouting, and/or fermentation. Bound minerals generally cannot be absorbed in the intestine, and too many bound minerals can lead to mineral deficiencies. Animals who produce phytase – the enzyme that breaks down phytate – can thrive on phytate-rich foods. Rats, for example, produce ample amounts of phytase and can handle more dietary phytate without exhibiting signs of mineral deficiencies. Since humans produce around 30 times less phytase than rats, phytate-heavy diets might be problematic for humans.

By dry weight, nuts generally contain more phytic acid than similar amounts of grains and legumes. If you don’t believe me, take a look at this table, pulled from Chris Kresser’s excellent article on phytic acid in nuts:

Read more: http://www.marksdailyapple.com/nuts-and-phytic-acid/#ixzz1vZTHs5tr

Warm-up:
1000m Row 

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Banded bully (2:00 each)
  2. Banded elbows with dowel (2:00) 
  3. Hand in high band + trailing leg (2:00 each)

Push Jerk; 12,5,5,5,5,5 rep max weight. 

Workout:
Rounds in 10:00
  5 Push Jerk (135lbs / 85lbs)
  10 Toes to Bar
  15 Back Extensions

Monday's Victoria Day WOD - 9am and 3pm Classes Only

Warm-up:
Tabata Pull-ups 

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Elbow in high band (2:00 each)
  2. Wall squat (4:00) 
  3. Wrists on floor (2:00)

Front Squats; 12,5,5,5 rep max weight then 1:00 max reps of 80% of 5RM. 

Workout:
3 rounds
  500m Row / Run (must complete at least 1 row)
  30 Push-ups
  30 Sit-ups

Friday's Team WOD

Warm-up:
Reps in 5:00
  Partner Dynamax Ball Sit-up Throws; bounce the heavy one, flight the light one

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Banded hip with foot on box (2:00 each)
  2. Banded glutes/hamstring flossing (2:00 each) 
  3. Hand in high band + trailing leg (2:00 each)

Deadlifts; 12,5,5,5 rep max weight, then
Shoulder Press; 12,5,5,5 rep max weight. 

Workout:
Rounds in 15:00 In teams of 2
  5 Rope Climbs 
  50 Kettle Bell Swings (24kg / 16kg)
  400m Run

Share a rope, kettle bell and run together. 

Thursday's WOD and 9am/3pm only Victoria Day & Regular Hrs Sat

Warm-up:
Rounds in 5:00
  20 Double Unders
  20 Sit-ups   

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Pain ball on hip (2:00/each)
  2. Foam roller on posterior chain (2:00/each)
  3. Pain ball around and on scapulae (2:00/each)

Workout: 
"Chuck Norris" (aka "Santa Cruz 500")
50 each for time
  Box Jumps (men 24" / women 20")
  Jumping Pull-ups
  Kettle Bell Swings (men 24kg / women 16kg)
  Walking Lunges
  Knees to Elbows
  Push Press (men 45lb / women 35lb)
  Back Extensions
  Wall Balls (men 20lb / women 12lb)
  Burpees
  Double Unders

Wednesday's WOD

Warm-up:
2x 30sec each
  bicycles, toe-ups (on back lift toes to ceiling and butt off ground), leg lowers and sit-ups, then
1:00 plank holds.

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Straight arm Kettle Bell external rotation (2:00 each)
  2. Hand in high band load and turn shoulders (2:00 each) 
  3. Banded glutes/hamstring flossing (2:00 each)

Bench Press; 12,5,5,5,5,5 rep max weight. 

Workout:
21-15-9
  Overhead walking lunges (men 25lbs / women 15lbs)
  Weighted burpees (no jump, lock-out overhead with plate)
  Weighted back extensions (men 25lbs / women 15lbs)
  400m Run (men 25lbs / women 15lbs)

Tuesday's WOD

Warm-up:
Marsh Mile Run

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Banded super couch (2:00 each)
  2. Tib/Fib on bench/box (2:00 each)
  3. Hand in high band with trailing leg (2:00 each)

Back Squat; 12,5,5,5 rep max weight.

Workout:
21-15-12-9-6-3 rep/rounds
  Sumo Deadlift High Pulls (men 95lbs / women 65lbs)
  Push-Ups
  Back Squats (men 95lbs / women 65lbs)

Monday's WOD

Warm-up:
Tabata Jumping Lunges

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Elbow in high band, contract 5s/stretch 10s (2:00 each)
  2. Double pain ball on thoracic spine (3:00)
  3. Hand in high band, turn wrist over (2:00 each)

Thrusters; 12,5,5,5,5,5 rep max weight. 

Workout:  (from www.crossfit.com)
400m Run
21 Thrusters (95lbs / 65lbs)
21 Pull-ups
300m Run
15 Thrusters (95lbs / 65lbs)
15 Pull-ups
200m Run
9 Thrusters (95lbs / 65lbs)
9 Pull-ups

Friday's Team WOD

Jane, Connie, Suann and Yvonne after completing the team workout.

Warm-up:
5:00 Uninterrupted Double Under ladder
10,20,30,40,50,60,70, ...

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)  
  1. Pain ball on pec minor (1:00 each)
  2. Double pain ball on spine (2:00)
  3. Hand in high band + trailing leg (2:00 each)
  4. Wall squat (4:00)

Snatch Balance; 12,5,5,5,5,5 rep max weight.

Workout: 
In teams of 3-4
2 rounds for time
  Tire Carry N Stack (4 tires & stack on each other)
  Partner Carry to Wallballs
  20 Wallballs (20lb / 14lb) each while partner holds chin over bar
  20 GHD sit-ups each while partner holds 225lbs /135lbs
  Partner carry to tires
  20 Tire jumps

Thursday's WOD

Warm-up:
3 rounds of 30 sec each
  Overhead dowel squats
  Ring Rows
  Push-ups

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)  
  1. Bully Stretch (2:00 each)
  2. Elbow in high band (2:00 each)
  3. Hand in high band + trailing leg, ext rot palm 5sec / stretch 10sec (2:00 each)

Push Jerk; 12,5,5,5,5,5 rep max weight.

Workout:
"Helen"
3 rounds
  400m run
  21 Kettle Bell Swings (men 24kg / women 16kg)
  12 Pull-ups