Warm up
Press/Push Press – 5-5-5/3-3-3-3

20 Pullups
30 Pushups
40 Situps
50 Air Squat (5 rounds for time)

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

My body was still in recovery mode from a weekend of heavy partying so I thought I was going to take it easy on Julie’s CrossFit class on Tuesday.  She had other plans.  I must confess that my brain was still working only at about 50% as a result of the weekend festivities, so I’m not too sure if I was counting my reps properly (sometimes I did more, some less).

The warm-up consisted of skipping, pull-ups, burpes (sp?) and side lunges (yup, just like on a Richard Simmons video).  It all seemed fine then as I began to sweat out all the vodka.  Then came the front squats and once again I felt I was going to pull through.  The actual CrossFit part was my doom though.  Cowbell swings are easy, but pull-ups again?  Box jumps?  Ball slams? Thrusters?  Wha?????  I was able to finish 4 cycles in 20 minutes (with a couple of water breaks) and I was a corpse by the end.

Something that had not happened to be in a long time happened after Tuesday’s class and that is that I became desperately hungry immediately after I was done.  In the past I felt like this was a signal of my body saying: “give me some food, gotta make muscle.”  To be honest, that is exactly the same feeling I got this time around.  After punishing your body with a good workout, make sure you give it back something nutritious to recover.  I’m no expert and I recommend you ask your personal trainer for further advice, but a combination of protein and good carbs are a good post-workout snack.

Hopefully I can make it on Saturday.  Summer is almost gone and I want to get some camping in before the clouds start to cry again.

Talk soon

Elisse and Rinat have been focusing on strengthening his core muscles.

He’s been working with her three times a week since February. She started him slow with very low weights and small ranges of movement. Even then Rinat saw a positive effect quickly. As his core muscles grew stronger his pain came under control, and he was able to do more. In addition to his three training sessions he now also does low impact cardio on his own twice a week: walking, rowing machine and swimming.

Elisse and Rinat have been focusing on strengthening his core muscles.Elisse and Rinat
Rinat learned that rehab training can be a slow process, by necessity. Once training started moving a little too quickly and the sciatica flared up again -but he and Elisse went back to a gentle approach for a few weeks and got things quickly under control again. For Rinat the experience “proved that the training was indeed what had got the sciatica pain under control in the first place.”

“I’d done weight training on my own before my big flare up last fall, but had thought I wouldn’t be able to do any more until I’d dealt with my Sciatica; not only was I in pain, I was frustrated that I couldn’t be active” says Rinat. “I started training with Elisse because I wanted to get the sciatica under control, but I saw what a huge improvement core training had on my overall well-being, and that it would allow me to continue to build the body I wanted, which hadn’t been possible while I was in pain”.

For Elisse, clients like Rinat are one of the reasons she became a personal trainer: Rehab combines her love of fitness with her academic expertise. She loves to help people, so a dedicated client who appreciates the difference training can make and enjoys the process is very rewarding.

Warm up

Front Squats – 3-3-3-3-3
As many rounds in 20 minutes : 5 pull ups
10 box jumps
5 push ups
10 sit ups

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

Exercise:
Deadlift 5-5-5-5-5

Workout:
For time
Run 1200 meters
63 kettlebell swings
36 pull ups
Run 800 meters
42 kettlebell swings
24 pull ups
Run 400 meters
21 kettlebell swings
12 pull ups

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

Warm up

5 laps
25 squats
10/10 mountain climbers
10 sit ups
*repeat 3x

Workout

40 thrusters
- squats
*3 minutes, 3x

60/60 mountain climbers
- push ups
*3 minutes, 3x

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

2 laps – BC Place
20 burpees

Workout

20 sumo deadlift high pull
10 burpee/push-ups
20/20 walking lunges with weight
15/15 military sit ups

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

The class was with Dave that morning and it was a killer.  We did a new routine that is called TABATA or something like that.  Basically it consists of doing as many reps as possible of one exercise for 20 or 30 seconds, then resting for 10 and starting over.  So, you do as many push-ups as you can in 20 seconds, and rest for ten, and so on.  Believe me, that pizza I had at 1 am on Friday was definitively burned up by the time I reached the third exercise.  Dave did a great job and keeping us motivated even when I was about to call it quits.

The heavy weight part consisted of 5 sets of 4 reps of push press.  On this topic I wanted to share something with you.  I had wondered before why there always seemed to be an element of heaving lifting in all the CrossFit classes at Precision Athletics.  I didn’t really want to ask before just because I really liked the class, but there is a logic to it.  Craig Boyd explained to me that since not everyone can work out every single day, if they are only able to come to Crossfit a couple of times a week (like me) they might just so happen to come on days when there is no heavy lifting scheduled.  This would mean that some people would be missing the benefits of heavy lifting altogether.  By incorporating an element of heavy lifting into every class, these guys are making sure that everyone gets the most out of their workout.

It sure makes sense, but is there a way we can do it without me ending up completely drenched in sweat? haha

Talk soon,

Warm up
Sumo Deadlift – 5-5-5-5-5
5 pull ups
10 push ups
15 air squats
15 rounds for time.

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

Laps – 6/5/4/3/2/1
*After each set of laps, do 10 pushups, situps, squats, and lunges

For time:

60 push ups
50 body rows
40 sit ups
20 dips
10 box jumps
5 burpees

Abs
30-25-20
knee hug sit ups
plank leg lifts
side raises
cobras

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.