Blog Archive

WINTER 2012
JOIN US ON WEDNESDAYS from 7 to 8 PM…
classes are informative, challenging and always fun
Cost: $20/one-time or buy a package: 4/$70 10/$130
Questions? Please call Giselle

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April 18th – Toes-up -Full body stretching routine
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We’ll review dynamic warm up exercises and target T-spine rotation/extension and hip external rotation lets work on overhead squats. Requests are welcome as always. Please review a few pointers about the importance of warming up prior exercising:

What is a dynamic warm-up and what does it do for you?
Move until you generate a light steam When the body is cold, the nervous system guards and restrict movement. Dynamic warm-up means constant motion throughout the warm-up, it should elevate the core body temperature (you really want to feel a light sweat before you begin your workout) this means your circulatory system is ready to pump tons of blood to every working muscles fibre. After 5-10 minutes of warm-up you should literally feel your joints and muscles pumped up with oxygen and warm blood.

How should dynamic stretching be done?
In general the aim is to move the muscle into full range of stretches in a similar way to how they’re going to move them in a workout.
Gently propel muscles towards their maximum range of motion but do not use jerky, forced movements to try to increase the range of motion beyond what is comfortable as it can easily cause injury. Doing light kicks or swings with little explosive acceleration, while gradually increasing height is considered a dynamic stretch.

Important notice: What you should know about Fascia:
Fascia is a 3 dimensional connective tissue system (if you have never seen it its kind of like the sinew you would see on raw chicken). This one big sheet of fascia wraps around literally every millimetre of muscle, ligament, muscle fibre, nerve, organs…. it acts like a high-speed internet transmitting movement from muscles to the bones they are attached to. Fascia is a continuous fascial sheet, you can feel this when your heel hurts and suddenly new pain appears everywhere… in the knees, back, shoulders or neck and feels like you are a complete wreck. After warm-up, the fascia becomes more gel-like, more pliable, providing a more supportive and movable wrapping for nerves and blood vessels as they pass through and between muscles. Fascia holds onto not just physical pain but also mental and emotional stress and pain that may have happened in the past – stress can get stored up in the body as trigger points…

What are trigger points/knots in the soft tissue?
Knots are like toxic wastelands inside your soft tissue! Especially when muscles over work you may notice knot like painful spots (accumulated lactic acid) in any parts of the body. Massage and self-myofascial release with foam/or harder rollers and tennis/or fascia balls can remove and release these toxic acid byproducts of energy production. Make sure you have a customized self-care routine to support your exercise regime or book a massage therapy session and prevent painful injuries with the help of a professional

Watch this video to add new ideas to your dynamic warm up routine

Wall Squat progression

Video Production by Red+Ripley Creative

photo[2]

A while ago, Corey posted a video that got a lot of attention on this site. It was a preview video for a proposed Naked Fran workout at Wreck Beach. Much hilarity ensued as he interviewed dozens of hesitant CrossFitters who were less than eager to get naked.

“Hell no, that sounds awful,” said Andy. “I don’t want my hog to freak people out,” added Colter.

Corey persisted until he found 9 brave souls to strip down and hit one of the dirtiest CrossFit workouts ever: Fran…

As a participant, I’ll admit it was only awkward for a brief moment. Once I was out of breath I forgot I was naked, even as The Afghan gazed at a full frontal view of both myself and Carolyn busting out pull ups flopping all about.

So without further ado, here’s the evidence. And you can continue to follow Corey’s Fran Journey across Europe here: FRAN JOURNEY

MONDAY: PAVELS

Warm-up: 3 Cindy Rounds (5 pull ups, 10 push ups, 15 squats)

Tech: 1 rep max shoulder press (Post to comments if you PB on your shoulder press after all these weeks of working on them)

WOD: 10 sets of 10 Back Squats

Choose your own load (45-60% of your 1 rep. max). Take a good two minutes off between each set.

- Eunice

Well a late post  tonight  as for my Father has arrived  into town, I could say a boat load about him all most respect, however its really late or should I say early!

We’ve been hanging out having a laugh and of course its real good to see him, we have been showing him around a bit, with a lil catching up and a few drinks of course.

This is a pic of the last time we hungout together at his Fathers 90 Birthday.

Me and Me Father!!!

Saturdays Workout: Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Sundays Workout is up to he/she who Coaches you the class you attend.
Hope for the best &  Have a good Weekend,

CP

LDL (Bad) Cholesterol
When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (Good) Cholesterol
About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it’s passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Triglycerides
Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level. Many people with heart disease and/or diabetes also have high triglyceride levels.

Lp(a) Cholesterol
Lp(a) is a genetic variation of LDL (bad) cholesterol. A high level of Lp(a) is a significant risk factor for the premature development of fatty deposits in arteries. Lp(a) isn’t fully understood, but it may interact with substances found in artery walls and contribute to the buildup of fatty deposits.

Warmup: Pullup Ladder

add a rep each minute (how far can you go)

Tech: Deadlift (7,5,3,/5,3,1)

Workout: Backward/Inverted Helen

3 rounds,

12 H-S-P-U

21D-Ball Slams (12/20lbs)

Run 200m Back wards

CFP

How & what to eat?!

Eat protein that is lean and account it for about 30% of  total caloric load, carbohydrates account for about 40% caloric load and should be low on the glycemic index chart .Go with monounsaturated fat, account it for about 30% of your caloric load. In so many words take care of your nutrition by eating perishable food, (green garden vegetables40%, lean meats30%, nuts and seeds30%).  Avoid starch and sugar, food is fuel keep it real and non processed, you will clearly benefit from healthy eating.

warm up/review: Clean & Push Jerk

1 rep max

Workout: For time, at (85/95/135lbs)

• 5 rounds of:
  • 1 power clean
  • 3 hang squat cleans
  • 2 jerks
  • run 200 ft.
  • rest two minutes when 5 rounds are complete (your “defense”)
• Go again 5rounds.

CFP