Vancouver CrossFit Gym: CrossfitWestside

Yea Langley!

                                                                                              

The crew at Crossfit Langley. These guys are awesome! Darren gave us a great workout and it was very cool to train with some strong women. Mia (above) and the rest of the gang below were all impressive with their weighted pull ups and dips. I was really impressed with Mia's 60 year old mom doing pull ups! Loved it!

 

Muscle and Fitness?

Who would have thought Crossfit would be written up in Muscle and Fitness Magazine? My good friend Andy Petranek of LA Crossfit and his crew  has been featured in this months issue. Check out their video below. And make sure to get Muscle and Fitness Magazine this month!

">

Dedication, Commitment, Perseverance

Christine lifts a 145lbs split jerk. It was absolutely amazing to watch Christine push this weight. I am sure she could have lifted more, but she had to return to work. Congratulations girl! Amazing!

Powerlifting Mania

We had the pleasure of training with Adam Price this week. Adam is competing in the 2008  National Canadian Powerlifting Championships in May. He is here on a week vacation and stopped in to train. We hope you kick butt in May!

Go Hard or Go home

I have to say last night's class was impressive. Everyone put a 150% effort in. I don't know if it was guilty feelings of overdosing on Easter bunny chocolates and turkey dinners or if everyone is just taking their fitness to another level. Whatever it is, WE LIKE IT!

The Workout:

Run BC Place (970 meters)

15 Heavy Thrusters

30 Push ups

4 Rounds for time.

Hard Work Does Pay Off

Berglinds hard work and committment to Crossfit has enabled her to get 5 full dips in a row and a pull up. This is just the beginning. Great job Berglind!

Want to Improve Your Athleticism...

Improve your Squat! If you are wondering why we are always hollering at you to get your butt down below parllel, get your weight back on your heels, and keep your chest up high, it is because we want you to be GREAT. Not good, GREAT. The ability to squat correctly allows you to have a powerful hip drive. This hip drive is the essence of any athletic move, i.e. running, throwing, punching, jumping etc. One way we practice a squat is against a wall as if forces you to stay in that upright position. Try this out:

                                                                                            

1)Start your squat facing a wall. Your feet should be a couple inches away from the wall. (eventually toes should be touching the wall while you squat)

2)Feet are shoulder width apart, slightly turned out, arms are extended overhead and touching the wall.

3)Push your butt back (keep pushing it back) and down until your hips are below your knees.

4)Lightly touch the box, then squeeze your butt and drive up through the heels.Finish when hips are fully extended.

To learn more watch this squat demo video from crossfit.com ">

Age is in the Mind

  Trudy has been training with us for almost 2 years now. Her energy and drive has inspired all of us. At 50 years old, Trudy just keeps pushing beyond her limits and her own expectations. Last week Trudy deadlifted 205lbs. We know she still has more in her. We can't wait to see what she does next.

Top 3 Reasons to Eat the Zone

 

1) Decrease your fat: the best way to get a handle on your weight control is by controlling your insulin levels and the zone teaches you how to use food to control these.

2) Increase your athleticism: Crossfit has shown us that nutrition is a huge factor in increased athleticism. We have seen crossfit greats like Greg Amundson (who eats the zone) get his FRAN time under 3 minutes.

3) Increased energy and health: check out "7 Health Benefits in the Zone" on our Nutrition Page.

"Fran" Gone Wild

 

This workout blew everyone's mind. It is absolutely insane. You gotta do it.

21 115/85lbs Thrusters

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

For time.