Blog Archive

Its vacation time… I won’t be back until the end of Aug and in the mean time, unfortunately there will be no stretching classes…

But that doesn’t mean that you should stop stretching and working on your mobility needs… in fact, make sure that you practice everything that we have been doing in classes, <<<review some of the classic PNF stretches here>>> listen to your body and choose at least one or to PNF exercises to do in 5-10 min following your workouts.

For your immediate stretching needs or mobility advise, please talk to coach Andy Swartz at the school. If you are in pain he can refer you to medical professionals or here are few referrals to call….

See you at the end of August!  Have an awesome summer!
Giselle:)

Read more here… >>>>

About your injury cycle…

Listen to the warning signs of your body – if you are experiencing discomfort or pain, STOP for a second and evaluate your movements, realign your joints, improve your form and if it still hurts choose an other exercise that does not aggravate your joints/muscles.  Ice, rest, heal!  Do not work through pain!  Look at the cycle of injury here:

When experiencing pain, seek help immediately from a qualified medical professional. With a proper assessment after your diagnosis we can assist you with appropriate mobility and stretching exercises.

Please remember:

Before working out, you should always warmup your muscles properly (light sweat) use 3D and dynamic stretches and especially pump fresh blood and oxygen into those shoulders and hips. For faster recovery and to improve your performance, AFTER your workouts, be sure to do one or two classic PNF (Contact-Relax) exercises. Your body will thank you for it!

<<<review some of the classic PNF stretches here>>> listen to your body and choose at least one or to PNF exercises to do in 5-10 min following your workouts.

Stretching tonight: Wednesday June 27th at 7-8PM – SHOULDERS and TORSO

Todays focus will be on shoulder mobility and stability PNF for lats and hip flexors – much needed after today’s wod!

Today’s Videos:
Exercise for rotator cuff, rotator cuff injury, shoulder impingement syndrome

Rotator Cuff Tutorial – Anatomy Tutorial

Athletic ACL Injury Prevention

FYI – I am moving out of my apartment as of June 1st – my place (a huge 1 bedroom with a walk-in storage and optional underground parking) is located in the heart of Kitsilano at Yew and 2nd Ave. – I am looking for someone who could take it over from me and move in June 1st.  If you are interested please call me at 604-788-5432

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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May 16th – Today we will work Top to Toes
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Fascia work on soles of feet and calves
Warm up the calves: 3D jump rope, 3D hams and hip flexors
PNF: Hamstrings, adductors and hip flexors shoulders partner assisted for optimal result
Stability: distracted planks
Rotational impact on torso revisited:

Here it is. We will practice tonight but I would recommend anyone to practice this often to improve coordination, spinal strength and improve flexibility

View excellent progressions here:

Tonight…

Try your  full BRIDGE and it will instantly reveal your restrictions. Most individuals will have difficulty  to perform a “Full Bridge” properly but as with any complex movement, it can be broken down into a series of progressive steps…

Benefits of performing the bridge:
Conditioning of the spinal muscles – in progression. Promotes flexibility in the ‘Anterior line’ – Pectoralis group, intercostals, hip flexors, quadriceps, and abdominals. It also builds ‘Posterior line’ strength – includes the spinal erectors (ALL of them), glutes, hamstrings, shoulders, arms, and legs.  Remember your mom telling you to stand up straight? Well the bridge also combats poor posture, such as slumping over a computer or slouching, caused by the weakening and lengthening of the posterior upper-back and neck musculature, and the tightening and shortening of the anterior and opposing musculature.   Join us today and unlock those restrictions one by one.  It’s a perfect way to finish your day after the Tabata Squats!  xx  G:)

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)