14 Feb 2012
No HPC on Thursday.
Hey Ya’ll.
Just a quick heads up. There will be no HPC on Thursday this week. Our extra space is not quite ready and I have my annual client meeting that evening.
My most sincere apologies.
We will be resuming the HPC this coming Sunday at 3:30 pm and next Thursday at 7 pm. Sessions will continue at these times unless otherwise stated.
Heads up to those coming on Sunday – Bring a long sock for rope climbs.
Love Shep
14 Feb 2012
The Wednesday Grind
Gymnastics Day swings back around. Hopefully the weather will cooperate for a little running as well…we need it.
Warmup
Check out some isometric holds – in the form of planks and hollow holds. The hollow hold (an advanced deadbug) will more than likely make you shake with excitement. Challenge your neighbour and go for time. Andy, Marlena and I played around with some rotational moves that had our core getting lit up as well. Try these without twisting the pelvis and spine (photo 2 and 3 below).
“The Wednesday Grind”
(3 Rounds of:)
50 Overhead Lunges with (15/25lb plate)
40 Hollow Rocks
30 Superman Rocks/Archrocks
20 Broad Jumps (body ht)
10 Clapping Push-ups
550m Figure-8 Run
TBear hit this one Tuesday afternoon with a time just over 26 minutes. Coaches please cap the workout at 35minutes.
13 Feb 2012
Happy Times…..
You know how this works.
Ask someone to be yours!! (meaning your scorer)
Warm-up
-Shoulder mobility and kettlebell swings
-Then review and practice the 5 movements.
Workout (Classes may have 3 heats – 9 rower limit)
3 rounds of:
Wallballs (12/20)
SDHP (55/75)
Box Jump (20″)
Push Press (55/75)
Row (Cal)
1 min Rest
Total Reps is your score.
Tbear
NOTE: Weightlifting workshop February 25th with Canadian Olympian Christine Girard, there are still spots left! Do not miss out on this awesome opportunity!
Click here for more info: http://www.crossfit.ca/weightlifting-workshop-february-25th-with-canadian-olympian-christine-girard/
13 Feb 2012
Why a 10k Wod??
Our very own Professor wrote this article for the CrossFit Journal. It has pretty graphs and everything! Be sure to give it a read!
Happy Running!
Shep
Why a 10 k Wod – By Tony Leyland
I had planned to follow on from my November CrossFit Journal article on spine mechanics for lifters by discussing injury potential due to repetitive loading. In the November article I talked about the dangers of exceeding the shear strength of the spine with poor lifting form. However, injuries often occur in fitness programs due to low-force cyclic loading rather than peak loading. Then, in October, something happened on CrossFit.com that provided the perfect context for my points. On October 16, 2007, the Workout of the Day (WOD) was “Run 10K.” The comments contained a few of the usual complaints from folks who dislike running, but nothing unusual for this WOD. Just three days later, on October 19, the WOD was “Run 10K”!
The first five posts to Comments will give you an indication of the general response:
1. Huh? Really? 3,2,1,….
2. Again?
3. Again…seriously? Is there a methodology to this? Is this a mistake?
4. You’d think it was April 1st. 5. Is it Groundhog Day?
Many who posted comments were surprised, as the posts above indicate, and there were a few more complaints than usual, but this post from RoyG caught my interest.
How does a 10k run fit in with the CrossFit philosophy?
Quotes from the foundations pdf:
“Well, at CrossFit we work exclusively with… shorter high intensity cardiovascular sessions.”
“There is a near universal misconception that long distance athletes are fitter than their short distance counterparts. The triathlete, cyclist, and marathoner are often regarded as among the fittest athletes on earth. Nothing could be farther from the truth. The endurance athlete has trained long past any cardiovascular health benefit…”
Isn’t 10K a bit too long? I would love to hear from someone regarding the methodology around the frequency of these different WODs. Is it just completely random, or what?
I think this post asks some really good questions. So this month I will answer them to the best of my ability, which also leads right into my original thoughts on tissue loading.
So why should you run 10K?
Read the rest of the article here.
13 Feb 2012
Evolution of the Stretch Therapy Intro
SUGGEST A DAY AND TIME FOR THE NEXT STRETCH THERAPY INTRO…
Based on the experience of the past few years, I decided to change the format of the Stretch Therapy Intro. Often people were not able to attend because it was always offered on the weekends, and only once a month.
Starting this week you can sign up by suggesting dates that suit your schedule and hopefully this way we can match up 4-6 people into small group sessions. These group sessions will provide more individual attention to you and your specific goals with stretching and mobility. I am excited about making the iCST-Intro available at times that work for you! Fill in the Sign-up sheet below and lets get started 
Cost: $60+hst | *$80+hst
Repeat: $30+hst | *$40+hst
Private iCST-Intro: 90 min | $80 | *$100+hst
(* indicates cost for non-CFV members)
About the new sign-up process:
- please sign-up by providing your contact info
- we will contact you in 24 hours
- when the day and time is confirmed, we will require a credit card number to reserve a spot exclusively for you, we also accept cash or cheques
- please note our 48 hours cancellation policy
Payment and cancellation policy:
We ask that you provide 48 hrs notice if you must cancel or change your session date or time, otherwise without adequate notice, the actual cost of the iCST-Intro will be deducted from your credit card on file.
After completing the iCST-Intro students are welcome to enter the weekly Stretch Therapy Classes. Questions? Call Cocoon Wellness, Giselle 604-788-5432.
[gravityform id=2 name=StretchTherapy Sign-up form]
12 Feb 2012
Team Paleo starts to wrap up this week
There is no time like now to keep your diet dialled in. Please keep your team sane, happy and on track if you can. Patty and Audrey get measured first this coming Friday followed by team Duronio (just before they leave on vacation in their slim new bods).
It’s been a great and popular challenge this time around. 17 teams battling it out. I’m excited because we all are experimenting with the diet a little differently – tweaking this and that and seeing, feeling and experiencing some new found ideas behind optimizing ones approach be it for fat loss or just good healthy eating. Everyone now should have improved insulin and leptin sensitivity which gives you better control of your life let alone improved fat metabolism. Some have played with fasting while others have gone really low carb and played with ketosis for the majority of the challenge. I like it. It’ll be interesting to get more information from you all when you get pinched over the coming week.
Let Dash and TBear know what your diet was for the last week. Write it down and hand it in when you get pinched. Use Fitday.com for some feedback on your macro-nutirent ratios and how many calories you’ve been consuming lately. Post it here if you like. Most should be eating significantly less calories if your dropping weight – remember your body is burning your stored fat for energy rather than whack load of food on your plate. You may be surprised to find that you may have consumed half the calories this week than you did in the weeks before the challenge. Anyway. Please share with us.
Our Strength Training Focus for the coming week continues…
Back Squat (5,5,5,5,5)
followed by
Shoulder Press (3,3,3,3,3)
use a weight that is slightly higher from last week and get to it.
End of class Hit – (max 7 minute limit)
7 Rounds of :
7 Chest to bar pull-ups & 7 Burpees
Use the band if need be. Think increased range of motion (muscle-ups will soon be in sight). TBear
11 Feb 2012
Attention Games Open Competition
All Open competition athletes – we’re meeting for a workout at 3:30 pm tomorrow (Sunday). It’s definitely not mandatory, but it will be a good chance for us to get together and figure out what everyone’s goals/intentions/weaknesses are heading into this Games season. We’re only a couple weeks away now!
If you weren’t at the meeting on Thursday and plan to compete in the 5-week Open competition this February and March, post your name and e-mail address to comments so we can add you to the Open mailing list.
Sheppy says he has a great workout planned for us!
-Eunice