After quick drive up from Vancouver, we arrived in Whistler last night at 4:45 pm. We made a fast transition, dropping the bags at the door and threw on our workout gear and were back out the door, making a mad dash to
Crossfit Whistler
for a quick throw down with our good friend Jordan and Tabetha. We made the 5:30 class within seconds and went right into the class.
[caption id="attachment_3698" align="aligncenter" width="280" caption="Me and Jordan at CrossFit Whistler"]
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The workout
Warm-up: The "Buy-in" (3 rounds)
- 10 x wall squats;
- 10 x Kettlebell Clean & Jerks (5 per arm);
- 10 x Kettlebell Lunges (5 per side).
Technique: Box Squats/Weighted Ring Dips (5-4-3-2-1 reps)
Pick a weight that is challenging and really focus on depth of box squats and that hips/glutes are active. Emphasis switches to glutes/hamstrings on the upward motion and make sure to keep the core tight. This exercise has been very tough for me, but thanks to Jordan and a few suggestions to my form, it was rocking by the last few sets.
- 5 x 225lbs / 5 x 16kg KB weighted dips;
- 4 x 245lbs / 4 x 20kg KB weighted dips;
- 3 x 275lbs / 3 x 24kg KB weighted dips; (my form broke so dropped back down in loading)
- 2 x 235lbs / 2 x 32kg KB weighted dips;
- 1 x 245lbs / 1 x 40kg kb weighted dips.
[caption id="attachment_3701" align="aligncenter" width="280" caption="Ring dips!"]
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Workout of the Day: 10 minute AMRAP
- 7 x unbroken push-ups;
- 12 x air squats.
My total was
17 rounds plus 7 push-up
s. This was a gasser! Push-ups are still a big weakness for me. But they are getting better the more I do them.
If you find yourself in Whistler, you must pop in to Crossfit Whistler for a workout. Great coaches, great workouts, great results! Happy WOD'ing
PS - when you are done with your WOD, go across the street to Bob's BBQ - you will not be disappointed. Read my review at Yelp
here.
[caption id="attachment_3697" align="aligncenter" width="336" caption="Brie loves the Kids Size BBQ Pulled Pork Sandwich"]
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