Blog Archive

to face a challenge.  Prepare yourself. And Giver….

but

don’t be silly.

“Eva” is considered one of the more difficult CrossFit workouts, even finishing is considered a badge of honor. This workout can be unproductive and is for most. I don’t want you to plod through it and get this drawn out metabolic challenge because of the sheer volume of work in front of you.  So if your still a mini firebreather and planning on working out Saturday and Sunday try the Eva Sprint Version.  If not, and you got the inkling to GIV’R – expose yourself & get your big bad-ass volume in Friday.  I know the Sheik and Tinkerbell will.  That’s just how it is.

(Tbear hint – If you can do 50 burpees then knock out at least 15 consecutive 2-pood swings and then 15 pull-ups in a row – your ready for Eva.)

A few years back we had a sign in system and EVERYONE signed in before their class and coaches checked to see who was in the class, what injuries there were etc.

Then we upgraded our billing/attendance system to enhance the school for the benefit of our students and instructors. In the process our sign in system was not available and therefore it seems to be forgotten

BUT……..it now works perfectly! So we are aiming for 100% compliance on signing in!!!!

You have no idea how important this is for us!!!!!! It creates data that is crucial to the accreditation of our school, funding for apprentices, attendance reports so we can see our growth!

Everyone in classes should have one of the above stylish key tags and should be signing in before their classes (COACHES & APPRENTICES this is you too) if you do not have one of these see your coach or Dashie ASAP!

SCAN YOUR CARD BEFORE EACH CLASS! BEFORE YOU PUT YOUR GEAR DOWN!!!!!

It is Dashies responsibility to establish this compliance so please don’t let her down! Any problems/cpncersn please email dash@crossfit.ca

NOW For Some Fun!

We have done this one before and everyone loved it! It is a great hit!
No complaints on this High Volume/High Intensity – 1979 workout. (courtesy of Dan John)
Beware of the 2nd Round. We barely made it and took around a 4 to 5 minute rest.

Good Spinal Form will reward you.

Tech
Back Squat warm-ups (5,5,5,5)

WOD – ” Widows.3-0h “

Newbs (never done widowmakers/less than 1 year crossfit)
30 BackSquats @50% of 1RM
REST as needed to complete
30 uninterrupted Back Squats @40% 1RM
REST as needed to complete
30 uninterrupted Back Squats @30% 1RM
-record your time

Vetrans
30 BackSquats @65% of 1RM
REST as needed to complete                                                                                       GET SOME FORM LIKE THESE DUDES!
30 uninterrupted Back Squats @55% 1RM
REST as needed to complete
30 uninterrupted Back Squats @45% 1RM
-record your time, if you don’t make it record your continuous reps.

SIGN IN!

Dashie

DYNAMIC – Posture – Form – Alignment – Ribcage Placement – Core in Motion – Opening up restrictions – re-patterning the flow of fine motor function… Wednesdays at 7-8 pm… come and join us and walk away feeling great!

View these videos and discover tons of little details and cues that can better your movements and prevent injuries. The full versions of these videos are posted on the Crossfit Journal (Subscribe for just $25 yearly to access our complete print, video and audio archives — plus new material added daily.)

CrossFit Journal – The Position: Part 1—The Double-Under (Preview)

CrossFit Journal – The Position: Part 2—The Burpee (Preview)

CrossFit Journal – The Position: Part 3—The Push-Up (Preview)

CrossFit Journal – The Position: Part 4—The Ring Push-up (Preview)

CrossFit Journal – The Position: Part 5—The Pull-up (Preview)

CrossFit Journal – The Position: Part 6 – The Bar Dip (Preview)

CrossFit – The Position: Part 7 – The Ring Dip with Kelly Starrett and Carl Paoli Preview

CrossFit – Movement and Mobility Trainer Course: Dip Mechanics (Journal Preview)

IMG_5238

Step 1 – Clean up the diet.  It’s a must.

Step 2 – Practice various core stability exercises

Step 3 – Don’t skip our Gymnastic Wednesday WODs.

So what’s an effective abdominal exercise?  You veterans should now know that sit-ups are far from the optimal go to movement.

Rectus abdominis function primarily as a stabilizer muscle – they keep your torso upright while you’re standing, walking, running, squatting or performing many other key movements.

For this reason, the best way to work your abs is to use them to stabilize your trunk in difficult and creative positions.

Think about leverage. Minimal equipment is necessary. The less leverage you have when supporting yourself in these situations, the harder the abs must work to keep the body aligned.  That’s why the super shallow hollow rock is the toughest of the hollow rocks.  Ensure your training with legs straight.

A basic plank is one of the simplest examples of this type of stabilizing exercise, but that’s only the beginning.

Bruce Lee and Rocky did these “Dragon Flags”

Now we see all kinds of versions like the human flag or flag poling.  Easy? – no chance.  Give them a go in today’s technique session.

Best to grab a bench or utilize our very own vertical pullup supports.

Start by doing negatives from an inverted hollow with your feet high up in the air.

See if you can lower yourself to 6 inches above the ground and hold for 5 seconds.

To reach dragon “status”- the objective would be to lift your entire body up in a straight line, stacking it vertically over your shoulders, then slowly lower back down until parallel to the ground and repeat for 3 to 5 reps.  Careful with you neck and engage everything you got around your midline including your low back and glutes to maintain your form and try not bend at the hips.  Cool??

WOD

For Reps – 2 Couplets done twice – 4 minutes work 1 min rest x 4

4 minutes of:
- 10 Toes to Bar
- 5 Handstand pushups
(15 points per round)

rest 1 min then

4 minutes of box facing burpee box jumps (see pic below)
(burpee box jump counts as 1)
guys 24″/ladies 20″

rest 1 min then

Repeat a second time because sweat is our friend.