Hey gang,

We will haev more info to come soon, but we are planning a competition readiness seminar next Saturday for all athletes who wish to learn more about;

Pre/post workout nutrition

Recovery and rest from workouts

Proper warm-up protocols

The talk will revolve around competition, but also include a lot of info for everyday CrossFitters.  Since the talk will apply to everyone it will be open for everyone to attend.

More info to come, but just keep the afternoon open if this sounds like something you would be interested in.

Blaire with a tennis ball in hand and foam roller at work - love it.  Why use a foam roller you ask.  Here are just a few reasons;

1. Improved ROM and mobility due to inhibitory responses of certain mechanoreceptors in the muscle.

2. Potential of reduced scar tissue and muscular adhesion’s

3. Improved quality of movement due to better muscle tone and mobility

4. Decrease tone of overactive muscles (not to be read as decrease in ‘toning’ of muscles…whole other topic)

5. Help to maintain time between ARt and massage therapy sessions (Dr. Lanigan)

a1. seated DB Press 4 x 8 @ 3010 - rest 60 sec
a2. unbroken toes to bar 4 x reps - rest 2 min

b1. 95/135# OH BB carry (2 gym widths) - rest 20 sec
b2. 20 unbroken KBS - rest 2 min
5 rounds

- seated press - use a semi neutral grip and ensure full ROM and active shoulders at the top.

- unbroken TTB - no pausing - true unbroken set

- OH BB carry - BB will be set in racks on the platforms and carried across the gym towards Carm and placed back into the rack for the next athlete.  Scale properly as this is a tough exercise, especially after the DB Press work.  Shoulders must remain active throughout - if any athlete is seen to break perfect position they will be asked to drop the load on the next set or cease the current set.  A set core and neutral spine/torso will be required.

- KBS - choose a load that will allow for a unbroken set of 20 on all 5 sets. 

Level 1 WOD Deadlfit - work up to max 3 - rest 3 min rest as needed L-Sit Progressions on Parallettes * McRae on the bar

Level 2 WOD Active Recovery Day

(more…)

Level 1 WOD Surprise Outdoor WOD - the outdoor portion of the surprise WOD will be for the lunch hour crowd only as we are meeting in Riverside Park (22nd Street & Spadina Ave), just North of the Bessborough hotel. The WOD will be the same for the rest of the classes as well. *Could this pic be a hint of the type of WOD tomorrow - who knows?

Level 2 WOD As many DU’s in 5 min as possible rest 4-5 min 20-32kg KBS KTE 21-15-9 for time: * Danny Lavertu with his first kipping pull-up, with a little practice I believe he will get 4-5 in a row in next 2 weeks.  Danny is being a little hesitant on the pull-up and not allowing the horizontal momentum to propel himself vertically which is exactly what the kip does.  Once he gets a little more comfortable - look out!

(more…)

Level 1 WOD Back Squats 5 x 5 - work up to max Finish with; 10 KTE 10 sit-ups 5 rounds for time *09 CF Games winners - congrats to all L-R Moe Kelsey, Miko Salo, Tommy Hackenbruck, Carey Kepler, Tanya Wagner, and Charity Vale

Level 2 WOD Rest Day - Active recovery day * Foam roll for recovery

(more…)