Workout on the road... CrossFit Westside Vancouver!

Ran 2 km from my hotel to CrossFit Westside in Vancouver. Amazing how easy it is to run when it is only 50 degrees F/10 degrees C!

Morgan was the trainer today and had a great WOD for us.  After warming up with barbell snatches, we did this:

7 rounds for time: 15 double unders and 5 barbell snatches (I did it at 75 pounds to keep good form).

Morgan was a great coach and super helpful on watching my form on the snatch.  Thanks!

Here are a few photos.  Great CF box and fun people to workout with.

Angie: For time 100 Pull ups, Push ups, sit ups, squats

Angie

For time

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

5 rounds: 30 Wall Balls, 30 Pull ups

For time:

5 rounds

30 wall balls
30 pull ups

Daniel: 50 PU/400 m/21 Thrusters/800 m/ 21 Thrusters/400 m/50 PU

Daniel

For time
50 Pull ups
400 m run
21 Thrusters (95/65)
800 m run
21 Thrusters
400 m run
50 Pull ups

Row 5 k

Row 5 km for time

150 Kettlebell swings for time

150 Kettlebell swings for time.

Back Squat/400 m run/Box jumps

3 rounds for time

10 Back squats (go heavy)
400 meter run
20 box jumps (24 inch box)

AMRAP 20 minutes: 5 power cleans, 10 squats, 15 double unders

AMRAP 20 minutes

5 powercleans (155/115)
10 squats
15 double unders

Helen: 3 rounds for time: 400 m run, 21 kb swings, 12 pull ups

Helen

3 rounds for time:

400 m run
21 kettlebell swings 1.5 pood
12 pull ups

3 rounds: 800 m run, 21 155 C&J

For time

3 rounds
800 m run
15 Clean and jerks at 135

Bess's Birthday Party!

Three rounds for time, since Bess is 11:

11 burpees
11 box jumps onto the tire
11 skips (and a star if one is a double under)
11 overhead squats with a PVC pipe

THEN since they wanted to keep going, prowler pushing through the flood...

AND THEN the fish game on the rowers!

Here's some photos of the fun...

Fran

Fran!

21-15-9

Thrusters
Pull ups

Go hard!

Welcome to CrossFit Allison! (and her cheering students...)

Randy: For time, 75 reps of 75 lb power snatch

For time:

75 reps of 75 lb power snatch

Cindy: AMRAP 20 min 5 pull ups, 10 push ups, 15 squats

Cindy

20 minute AMRAP

5 Pull ups
10 Push ups
15 Squats

5 rounds, run 400 m, 5 front squats

5 rounds for time

Run 400 m
5 front squats

For time 10 cleans, run 200 m, 9 to 1

For time

10 cleans
run 200 m
9 cleans
run 200 m
etc. to
1 clean
run 200 m

"Dana" 21-15-9 Deadlifts/Burpees

"Dana"

21-15-9

Deadlifts
Burpees

Fight Gone Bad (3 rounds)

3 Rounds

Wall ball 20 lbs
Sumo deadlift high pull, 75 lbs
Box jump 20" box
Push press, 75 lbs
Row (calories)

Count points for each rep or calorie for each 1 minute of each exercise.

1 minute rest between rounds

Kettlebell juggling

We are so going to try this...

3 rounds for time: 21 R arm DB snatch/21 pull ups/21 L arm DB snatch/21 pull ups

3 rounds for time:

21 right arm dumbbell snatch 

21 pull ups

21 left arm dumbbell snatch

21 pull ups

In addition to the adults working out and hitting the WOD, we had some of the kids of CFCNX in the box today!

Miriam, Bess and Lydia practicing cleans.

Lydia on the prowler.

Bess digging deep!

Miriam doing shuttle runs! 

Fish game...

The mums hitting the WOD...

Press 2-2-2-2-2-2-2-2-2-2

Press 2-2-2-2-2-2-2-2-2-2 (10 sets of 2)
Rest between sets

Prowler shuttle runs

Prowler shuttle runs for time

Out and back for time. 50 lbs on the prowler for me, 20 for women.

5 meters
10 meters
15 meters
20 meters
25 meters

Last day training with Joe from CrossFit Parramatta in Australia!

Scientific American on Carbs and Heart Health

Good article, Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart from Scientific American.

Eat less saturated fat: that has been the take-home message from the U.S. government for the past 30 years. But while Americans have dutifully reduced the percentage of daily calories from saturated fat since 1970, the obesity rate during that time has more than doubled, diabetes has tripled, and heart disease is still the country’s biggest killer. Now a spate of new research, including a meta-analysis of nearly two dozen studies, suggests a reason why: investigators may have picked the wrong culprit. Processed carbohydrates, which many Americans eat today in place of fat, may increase the risk of obesity, diabetes and heart disease more than fat does—a finding that has serious implications for new dietary guidelines expected this year.

5 Rounds: 15 OHS/10 Push ups/5 Toes to Bar

5 Rounds

15 Overhead squats, 135 #
10 Push ups
5 Toes to bar