Blog Archive

Rest and Recovery is as Important as Training.
Most athletes know that adequate rest is essential to high level performance but many still overtrain and feel guilty when they take time off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes. Some post workout tips for a faster recovery is using the foam roller to roll out those worked muscles as well as a good sports massage from your good ol’ friend the lacrosse ball, you can lay on it, roll out and release some tight fascia! You can also head home and run a nice ice water bath, it will speed up recovery along with a good post workout meal. Paleo of coarse!

Warm up: Agility Ladder

Light Feet

Workout:
30 double unders
21 box jumps 20”
800m run
21 double unders
15 box jumps
400m run
15 double unders
9 box jump
200m run

Skill/Tech: Hip & Ankle Mobility

CFP.

Alright kids here is a list of the teams and also people who need a team! Results will be posted soon!

1. Squad, Patty, Mel
2. Shelley, Kojira, Corey
3. Tim, Wendy, Panda
4. Cindy, Alison, Kevin
5. Doreen, Rob, FancyPants
6. Fleur, Meirav, Cheryl
7. Nat, Lesley, Vince
8. Raquel, Shep, Brianne
9. Dashie, Brookie, Brown Owl
10. Nat, Jen, Maddy
11. Shiva, Steph, Lindsay
12. Pinky, Lumber, Jilly
13. Easy E, Kelly Sams, Hallie

PEOPLE who NEED a team! I have put in teams that I think work but if you wish to change so be it!

Guys touch base by commenting and exchanging emails/numbers then let me know who is on whose team! If you switch, otherwise confirm!

Irene C, Kate P, Lex
Scott, Enrique, Noah
Chris O, Sheik, Graeme
Evan, Aaron I (trying to find someone for you guys!)

Stamina is the capacity to continue an activity for some period of time or to repeat a movement continuously. In simple terms, it is the ability to ‘keep going’. The length of time that we require to keep going determines the type of stamina required. It ranges from ‘local muscular stamina’ which is required to perform a series of powerful movements, such as press-ups of wood chopping to ‘total stamina’ where sustained effort is required over a prolonged period. It could be measured in hours, as with the long-distance runner, or even days of weeks, as in the case of the Arctic explorer.

Stamina depends on the efficiency of the lungs, heart, blood vessels and the working muscles. It is often referred to as ‘aerobic’, where the exercise will be moderately energetic, making you slightly out of breath, and will last for 20 minutes or more, during which you breathe in sufficient oxygen to provide an adequate supply to the working muscles, so withstanding the onset of fatigue.

Prep the shoulders with some mobility work, then work your way to a heavy turkish get up

Warm up/Tech:(Heavy Turkish Get Ups) and warm up wod movements

Workout: Tabata Three
20 sec’s on 10 sec’s rest for 8 rounds of each movement.

PushPress 95/65lbs Barbell
HangPowerClean (same barbell)
RingDips

Once completed 11:50secs on the tabata clock rest 3 minutes and preform the following:
MAX,
Push Jerk in 1 minute
HangSquatClean in 1 minute
Sit ups in 1 minute
Score total is your tabata reps (lowest round each movement) added with max in a minute reps

Go get some!

CFP

Pinch Results will be posted soon! Last day of pinching on Sunday get in before then!
Wed 5-7.30ish
Thurs 5-8
(Fri Upon request)
Sun 5-6

SIGN UP NOW!!! Still lots of people looking for teams!!!!!

Warm up: How far in 5 minutes ladder,
1 rope climb, 10 hollow rock,
2 rope climb, 20 hollow rock,
3, 30, 4, 40, & so on.

Tech: Burpee Pull up review
(good video on .com)

Workout: G.I. Jane (100 burpee Pullups) Timed.

Reminder #1

Reminder #2

Some of you will do this to your hands & legs no matter what so…
If you choose to bleed everywhere please pickup your bloody tape and disinfect the bar after you have completed the workout.

CFP

CONCEPT BEHIND Mentorship

Our basic premise is simple: Gym owners from around the world sharing what works and what doesn’t from a long-term business perspective.

WHERE TO START

There are a lot of ways to skin the cat in order to produce a successful Crossfit affiliate.  We are here to help you find the best way to run your affiliate.  We have teamed up with some of the most interesting and successful affiliates from around the world to share best practices and improve each others’ businesses.

To come up with our universal best practices, we have analyzed data from our box and the hundreds of boxes we have consulted to over the years. With all this data, we have created an entirely new way to operate a Crossfit Gym, or any gym for that matter.

Here’s what we have learned so far:

– We are  not a globo gym – it should not be run like Gold’s or Fitness World.

– We are not a martial arts studio – it should not use the same systems as a Karate Studeo.

– We are not a “Boot Camp” – it should not operate or pay its people like a “Boot Camp”

Have a long look at the chart below.  This is essentially the skeleton for all Crossfit Gyms. The systems, content, and expertise from each section will ultimately dictate your affiliate’s success.

  We believe the key to running a successful affiliate is in creating systems and providing opportunity for smart, self-starting individuals to succeed by way of the free market. To get some free advice on your CrossFit affiliate’s “health,” fill out this survey:

Most CrossFit affiliates today face similar problems.

Current Crossfit Business Models:

1)   One man band – some relief here and there, but for the most part the owner is running the show

2)   Partners – mornings/evenings – relief staff

3)   Coaches are paid based on an hourly wage while the owner is a micro-manager (looks like a globo gym, martial arts studeo or boot camp)

Here are the tunnels that lead away from success, happiness and financial freedom:

A) Opening a box – “I love Crossfit, the program is great, this should be easy, the gym will run itself.” Most CrossFit gyms start as a hobby, or a part-time second job. But within a year the excitement for CrossFit and being a gym owner is replaced with, “What do I do now?” The problem is that nearly all new CrossFit affiliate owners’ business instincts were completely wrong. Their approach to the market was not well thought out, bad partner agreements were signed, and they give their product (CrossFit) away, as opposed to honing virtuosity.

B) “I have 50 clients I need some sort of system here.”  Most Crossfit affiliates implement an “onramp” or “fundamentals” system with a low barrier to entry – this leads to a dead-end.

C) The CrossFit owners with a lot of personality and knowledge of human movement can typically work their way up to 100 clients and generate monthly revenues of $15-20k pretty quickly. These owners often complain that, “My coaches all suck, they can’t bring anybody in, and I have to manage the shit out of them”.

D) “I am at 150-200 clients and/or $40,000 a month and I am completely fucking burnt out.  I do not want to go into my own gym or talk to humans.” Back to the drawing board with the scotch bottle in hand.

The next step in the evolution of Crossfit Gyms Using the “Road map” as our guide, we can begin to ask questions. Then through trial and error and data tracking we can uncover what works best on all aspects of the business.  Each one of these sections has best practices associated with them.   The Law Firm / Co-operative

• Free market rewards excellence
• Partners that work together
• Coaches earn a professional wage ($80-$100k/year) that competes with engineers, lawyers, accountants etc.
• The free market should determine your coaches success. (i.e. your coach has to become excellent in order to earn a professional wage).
• Your coaches should work less than 35 hours per week and take 4 weeks of paid vacation (50% pay) per year
• Link your coaches wages to to the continued success of each client he/she is responsible for.
• Your coaches wages should represent his/her ability to find new clients, get referrals, and retain existing clients.
• No want or need for your best coaches to leave the company to start their own business.  Create a system where there is no financial benefit for a coach to ever leave.
• No Hourly wages
• No getting paid by the class or based on class attendance
• System rewards coaches who help each other, so you’re not competing for finite resources inside the gym
• Each coach has a specialty inside the Crossfit protocol to help other coaches and apprentices in each specific field.
• Coaches coach less than 10 hours of classes per week
• Flex time – Coaches set their own schedule
• No Micro manager needed to fill schedules and tell coaches how to do their jobs
• Mentorship of apprentices to become totally self-sufficient coaches – assured mutual benefit for coach and apprentice.
• Coach has ability to buy shares in the company and retire on the value of these shares by selling to the next generation.
• Longevity and collection of knowledge.  Coaches work 25- 30 years in fitness industry and pass their knowledge on to next generation.
• Owner of business is not mired in the details of micro-managing the company.
• Owner never has to worry about scheduling coaches or having coaches miss classes etc.
• Owner of company is freed up to find new business opportunities in the community for their coaches.
• Vacation time for all.

In short, our business model looks similar to that of an engineering or law firm, but better in that coaches are rewarded by client success and not based on an hourly wage. They have flex time and don’t have to work 60 hours a week to make partnership. The system works like a co-operative with strong leadership. This means, coaches don’t get trapped working for twenty-five dollars an hour in a fitness facility, eventually forced to “find a real job” in order to afford a home and start a family. Instead, they work as entrepreneurs and independent contractors incentivized by the free market, with stock option to own a portion of the company.  For our coaches – the sky is the limit.

Our larger vision: Working together, we can further our knowledge and talent base to make the product inside our school better every day.

So far, the best practices we have discovered have led to a potent business model, supported by systems and software that: Improve

• Retention, referrals, income per coach, income per square foot, morale and culture, as well as general fitness in the box
• Vacations for everyone – soothe some burnt out souls.

Reduce

• Injuries, client turnover, coach burnout, coach turnover
• Heartaches

Send me an email, if this looks interesting

patty@crossfit.ca

The longer you do something, the more repetitive it gets. To keep things fresh and exciting, you need variety. As they say, variety is the spice of life! And there is no better place than our school of fitness to exemplify that spirit with all of its diverse coaches & culture, not to mention its free spirited vibe…it truly is quite a community. Quite frankly, all of you CrossFit because it makes you feel better, mentally & Physically. And because it is a positive, supportive environment to workout in. We all want to learn, grow and we also all want to have FUN while we do it!

Tech: Back Squat 1 rep max

WOD: Back Squats & 500m Row

Work your way up to a 5 rep max Back Squat. (have your spotters by you side)
Take a rest, time to fully recover, (at least five minutes)
Then
Row a hard fast 500m for time.

Score is the weight of squats minus time (in seconds) on your row!

Ex. I rowed 1.36/ I squat 255lbs X5, my score would be 159. (255lbs – 96sec’s)= 159

Giver shit (just like the dude in the video above)!
CFP.

Some people at certain gyms will tell you the Deadlift is not a good exercise, it’s dangerous, and you can get hurt. Well you can get hurt getting out of bed or taking a shower. Driving a car can be dangerous, yet we still do it. Why? Because we learn how to do it first. So learn to Deadlift properly before you go out there and rip it like James Brown.

Here is a piece I found, I feel it is a good question to ask ourselves before doing whatever workout.

Are you a GAMER?

G: Goal Oriented

A: Accountable

M: Motivated

E: Exact

R: Resilient

Tech:(5,5,5)

Workout: Diane
21, 15, 9
Deadlift (225 lbs/155 lbs)
Handstand pushups

Have Fun,
CFP.

PINCH DAYS AND TIMES!
Monday 9th: 5pm-8pm
Tuesday 10th: 11am-12.30pm
Wednesday 11th: 4pm-7pm
Thursday 12th: 5pm-8pm

Please comment on this post when you are coming. If none of these times work let me know and will figure something out.
Dashie

You have all been asking for it so hear it is…………………….

To start the year off we are going to run a 6 week Team Paleo Challenge!

Once you have decided on your teammates (3 people per team) sign up!
If you have not got a team but still want to participate SIGN UP and we will find a team suited to you or put ya in an individual section

The challenge will run for 6 weeks and the winners will be decided by biggest team % loss. The same as all our challenges except it is now the combined % lost. So pick your team wisely!!!!

Will they stay on track?
What are their goals?
Have they done a challenge before?
What kind of relationship are they in?
What are their weaknesses!
Institute a 25 burpee sentence for every cheat meal!

The challenge will begin the week of Sunday January 8th and will run to February 19th
We will start pinching this Sunday. (2-3pm or 6-6.30pm)

We are going to do the pinching over the next week and it will all be displayed on the website so everyone knows who they have to beat!

Entry Fees: $60/person
Prize: Winner takes 2/3 of the pot and we will have a few other cool prizes to give away as well.

Check out our facebook group!