Buy IN: 10 lateral lunges, 10 single leg glute bridges, 20 DU, 10 easy pull through ring rows.

Skill: Build to a tough triple Front squat (not 1+1/4)

Skill: single leg DL: 3 sets of 4/side

WOD: OPEN WOD 13.2: 10 min AMRAP:
5 Shoulder to overhead (115/75)

10 pound Deadlift (115/75)

15 Box jumps, 24″/20″ box

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Buy In: 3x:20 sec plank hold, 20 sec bar hang, 20 sec active squat hold.

Skill: Wendler Push Press – DELOAD

Skill: 10 min to work on TGU, build up in weight, 1-2 per side.

WOD: 5 individual sets:
15 WB into 10 burpees.
Rest 2 min.

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NEW Weightlifting Session ADDED!

We are excited to announce a partnership between Nanaimo CrossFit and the Hercules Weightlifting Club! We will combine our strengths & expertise to provide an exclusive weekly high performance Olympic Weightlifting session. The focus of the program will be the development of efficient technique & mechanics, to allow for flexibility, speed and strength maximization! This session will be held Fridays from 6:30pm to 8:30pm and led by Canada’s top level certified coaches with decades of competitive and coaching experience. Please contact Katie directly for details!

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Week 4 BONUS Point for 30 day challenge


It is important to keep mixing up your meals a bit and incorporating lots of veggies with your meals to help ensure you are eating enough carbohydrates.  So, this week your challenge is going to be eating a minimum of 4 cups of veggies throughout your day.  HOWEVER, I would like you to get CREATIVE with your veggies!  Time to expand (even more) outside the normal romaine, iceberg, green/red leaf lettuce salads… For example: kale, spinach, chard, bok choy, eggplant, leafy greens, yams, cauliflower, beets, spaghetti squash, butternut squash, parsnips etc!

Please be sure to post any recipes you find or create for others to share :)

Here are a few ideas to get you started:

1) Bake a large pan full of root veggies to have as readily available snacks/meal fillers for the week.  Butternut squash, yam, beets, carrots, parsnips, peppers, onions.  Drizzle with some olive oil, rosemary, lemon zest, salt and pepper.  Throw in the oven for 40-60 min and BOOM! Veggies DELISH :)

2) Expand your ‘normal/typical’ salad.  Try some spinach or kale.  Throw in roasted nuts, raisins, fruit, veggies.  Make your own dressing with things like balsamic vinegar, olive oil, grapeseed oil, honey, mustard, lemon/lime, spices, apple cider vinegar etc.

3) Bake some Kale chips.

4) Cauliflower rice/mash.

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Buy In: 20 hollow rocks, 30 sec HS hold – long hold, , 5 inchworm to 3 pushups, 3-5 strict pull ups finish with 30 reps triplanar hip extension

Skill:  Deload Back Squat Wendler
Skill:  Clean pulls: 5 sets of 5 working up to 100%

WOD:  EMOTM for 15 min:
3 CTB Pull ups
3 Pushups

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Buy In: 3 rounds: 20 backwards skips, 10 ankle mobilization stretches, 10 pvc pass throughs, 10 glute bridges.

Skill: 12 min to work on Snatch High pulls, 5 sets of 5.  Work on extension, getting TALL.  start from knees and work on bringing elbows up high (not full snatch)

Skill: 3 sets of the following:
A) 8 DB bent over rows
B) 6-8 banded pushups

WOD: 12 min AMRAP:
6 TTB, 12 Thrusters(95/65).

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Buy In:  10 min: 5 plank walk outs, thoracic roller stretch. Kb windmill, 1 min shoulder tissue prep/side.

Skill: week 3 wendler shoulder press.

Skill:  3 sets: 4 strict pull ups, 4 TGU (2/side).

WOD:  *modified OPEN WOD
2 rounds: 4 OHS, 4 CTB Pull ups. On 3 min.

2 rounds: 6 OHS, 6 CTB Pull ups. On 3 min.

2 rounds: 8 OHS, 8 CTB Pull ups. On 3 min.

2 Rounds: 10 OHS, 10 CTB Pull ups. On 3 min.

2 Rounds: 12 OHS, 12 CTB Pull ups. On 3 min.

2 Rounds: 14 OHS, 14 CTB Pull ups. On 3 min.

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Buy In: 3 rounds: 10 russian KB swings, 20 sec plank, 10 superman, 10 glute bridges.  *last rnd add 10 reps Raised leg Hamstring/Adductor stretch (10 reps),

Skill: Wendler Deadlifts – week 3

WOD: 16 min: EMOTM alt:

A)10 barbell step ups (65/45)


C)10 hang clean

D)40 DU

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Buy In: 10 rebound box jumps.  30 sec hang from bar. Barbell squat shoulder drill.  Barbell wrist drill. (BTN). Ankles(barbell over knees)

Skill: Snatch: 12 min to work on. 1 hang, 2 drop snatch.

Skill: 4 sets of 2 1+1/4 FS

WOD:For Time:
30 cal row, 30 WB, 30kb swings, 20 BJ, 20 TTB, 10 C&J (155/110).

Cash out: band distraction wrist drill.

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Buy In: 10min: 30 sec HS hold, 10 shoulder pass throughs, 10 pvc OHS against rack(underhand bonus), kb armbar.

Skill: Wendler week 3 – Push Press

4 sets: 30 sec AMRAP thrusters into AMRAP shuttle sprints remainder of min.  1 min rest.

5 min rest.

4 sets: 30 sec AMRAP power cleans into AMRAP burpees remainder of minute. Rest 1 min.

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