Crossfit Lions

I will now be coaching at Crossfit Lions, a facility in North Vancouver. So all of you on the North Shore, give me a call!

WOD 30 Sept 09

6 Rounds For Time
Run 200m
10 KB Swings (M: 55# W: 35#)
Rest Exactly 2 Mins
6 Rounds For Time
10 KB Swings (M: 55# W: 35#)
Run 200m

Strength:
3 – 3 – 3 – 3 – 3
Hang Power Clean
3 x 30 Second Hand Stand Hold

WOD 29Sept 09

Warm up:

• 20 burpees (slow and easy)
• Standing ITB stretching
• Tucker’s figure-four single leg squats

WOD 29Sept 09

• Jog 400m (0.25mile)
  
• Rest until your breathing returns to normal
• Run 800m (0.5mile) like you're being chased by a bus full of rabid wolverines
• Rest until your breathing returns to normal
• Jog 400m (0.25 mile)
  


This is MAX EFFORT 800m run. Go fast. Time it.

Accumulate 2:00 of static plank hold, either on elbows or in push-up position.

Mobility Matters

In the current fitness/training exercise-osphere, there is much lip service given to the bastard fitness components of mobility and flexibility. And, in spite of how much talk there is about "stretching" and "yoga", ask yourself; "Am I serious about my flexibility?"

Chances are you are not alone if you answered by saying, "yes, I can stretch more."

But let's put the dirty chore in terms to which you can relate. I'm talking about performance. Hot, dirty, nasty performance. Wanna be faster, lift more, be more explosive? Of course you do. Taking your mobility and flexibility a little more seriously will get you there.

Take Whiskey here: She is able to generate more force with less effort because of her ability to maintain this difficult, flaw exposing position.

Coach K, San Francisco Crossfit

http://sanfranciscocrossfit.blogspot.com/2007/01/mobility-matters.html

WOD 28 Sept09
For Time

30 Hang Power Cleans (M: 95# W: 65#)
30 Double Tire Jumps
20 Power Cleans (M: 95# W: 65#)
20 Double Tire Jumps
10 Squat Cleans (M: 95# W: 65#)
10 Double Tire Jumps

Thoracic Extension Limiting, Your Ribcage is Tight

Hey Gang!
It is far too common amongst athletes to be stiff between their neck and the bottom of their ribcage (the thoracic spine or T-spine.) Most often, lack of mobility in this region is expressed by a resultant lack of shoulder flexion (raising your arms up over your head.) In most daily activites, poor t-spine mobility is hardly a limiting factor, but... In positions requiring overhead support like a press or overhead squat, positions of dynamic shoulder loading like the kipping pull up, and in positions of static strength like the front squat, it becomes painfully clear that lack of mobility of the T-spine leads to overall decreases in applications of strength and power throughout the kinetic chain. That is your overhead squat, the speed of your tennis serve, or the amount of glide you get during each swim stroke is likely a function of your t-spine mobility. The good news is, that mobilising this region of the spine is relatively easy and will lead to immediate, meaningful changes in functional status. So, ask your coach about how you can do something about your stiff rib cage.

Coach K, San Francisco Crossfit

WOD 25 Sept 09

Choose a barbell. (M: 95#, W: 45#). Scale weight if needed

3 Mins – Power Clean
Rest 1 Mins
3 Mins – Shoulder Press
Rest 1 Mins
3 Mins – Back Squat

Strength:
5 x 5
Deadlift (Heavy)
1 x 20 Kipping Pull Ups
1 x 12 DH Chin Ups
1 x 12 DH Pull Ups
1 x 20 Kipping Pull Ups

Gillian Mounsey, Camp Barrett, Quantico VA

WOD 23Sept 09

As many rounds as possible in 20 Mins
Run 800m or 0.5 mile or Row 1000m
20 Knees To Elbows

WOD 24Sept 09

6 – 9 – 15
Push Jerk (M: 95# W: 50#)
Pull Ups (Chest to Bar)

Endurance:
15 x Sprint 100m
Rest 30 Secs Between Efforts

Don't say you are functional until you can define it!

Functional Movement's are:

1. Essential to independent living - we do these movements in everyday life - eg. Deadlift (pick stuff up), Press (put stuff overhead).
2. Safe - Because they are natural, not created by man, they are thus, safe.
   
3. Pre-historic - Universal motor recruitment patterns - they are found everywhere - someone invented the peck deck but knowone can say the invented the squat.
4. Compound yet Irreducible - These movements work multi joints and different areas but you cannot reduce them. Working the little parts will make you good at little parts - the only way to get better at squatting is to squat BUT people who squat a lot will be great at the little parts...not that we would be seen on a leg press.
5. Core to Extremity - A strong core does not mean trunk flextion but trunk extension. For example - keeping a lumbar curve (tight back) on a heavy deadlift involves a strong core. In CrossFit we do not really "rock our abs" - we Stabilize the Core like MotherF***er.
6. Move a Large Load, Long Distance, Quickly - F*D/T = Power - In CrossFit we are concerned with power output (how much we can move and how fast we can do it). The power we create with functional movements cannot be matched with non-functional movements.

WOD 22Sept 09
For Time
Start w/ 40 Sit Ups
4 Rounds
10 DB Cleans (M: 20# W: 8#)
10 Ring/Bench Dips
10 DB Front Squats (M: 40# W: 20#)
Finish w/ 40 Sit Ups

Endurance:
5 Rounds
Run 2 Mins
Rest 1 Min

Exercise this way!

WOD for Monday 21Sept 09:
4 Rounds For Time
25 KB Swings (M: 40# W: 25#) *Full Overhead
50 Double Unders
Run 400m

Endurance:
Run 1 Mile Max Effort

Squat!

Weight on Heels, Back Straight/Good Lumbar curve. Knees tracking directly over toes. This is a strong, functional position.

WOD 18Sept 09
Teams of 2
Using a dumbbell, perform all of this.
(M: 25# W: 10#)
Run 1 Mile
25 Pull Ups
Run 800m
50 Sit Ups
Run 400m
*Db can be carried however during runs. Pull Ups/Sit Ups 1 Working 1 Holding Db

Strength:
1 x 10 DH Pull Up
1 x 3 Snatch
1 x 10 DH Chin Up
1 x 3 Snatch
1 x 20 Kipping Pull Up
1 x 3 Snatch
*Start snatch immediately after dropping from pull up bar. Rest as needed between pull/snatch combos.

WOD 16Sept09

WOD:
3 Rounds For Time
Elliptical 50 Calorie forward
25 Calories backward

Total Calories burned: 225

Strength:
5 x 3
Push Jerk
3 x 5
Push Press
*Use a low weight and work speed

Inspiration: “I’ve had smarter people around me all my life, but I haven’t run into one yet that can outwork me. And if they can’t outwork you, then smarts aren’t going to do them much good. That’s just the way it is. And if you believe that and live by it, you’d be surprised at how much fun you can have.” -Woody Hayes

Crossfit Level 1 Cert

I just received my Crossfit Level 1 Certification this past weekend. I am now a Crossfit Level 1 Trainer! Yeah! In the 3rd picture from the top, I am the bottom right guy sitting with my legs sprawled out.

WOD 15Sept09
10 Rounds For Time
5 Pull Ups (CTB)
5 Squats (Below Parallel, Fully Open Hip)
5 Push Ups (Chest/Chin/Quads All On Ground, Fully Extended Elbow w/ Rigid Midline Up)
5 Sit Ups (ABMAT, Hands Touch Ground Above Head, Hands Touch In Front of Feet)
*NO Full ROM = NO Rep

Endurance:
10 Rounds
Run 1 Min
Walk 1 Min
Rest 3 Mins
Run 1 Mile Max Effort

"Let food be your medicine, let medicine be your food" - Hippocrates

- Eat Small Meals
- Have some protein at every meal
- Eat primarily vegatables
- Take your fish oil (15 grams/day)

By Dr. Barry Sears

Obesity Is Suicide

Diet Philosophy

This is my stance on diet. This video explains how we should eat in regards to our genetic makeup. Enjoy!

WOD 02Sept09

4 Rounds For Time
25 Thrusters (20# Dbs)
5 Hanging Knees To Elbows
25 Squats
5 Hanging Knees To Elbows

Endurance:
2 Rounds
Run 12 Mins
Rest 2 Mins