SATURDAY, AUGUST 7th!

Just a reminder that the Olympic Lifting competition is coming up next weekend! If you are interested, please email admin@crossfitzone.ca before 2pm on Friday, July 30th.

Don’t worry if you don’t have a score up on the leaderboard yet. Remember that this competition is just for fun! This is what CrossFit is all about, being ready for the unknown… putting yourself in situations that you are not comfortable in.

Let’s hit some PR’s!!!!

For more information on the competition, check out the previous blog: Olympic Lifting Competition

Today’s Workout:

Buy In - Snatch warmup - 4 rounds of: 1 hang power snatch, 2 snatch balances, increasing weight each round

WOD - “Amanda”

This workout was the first workout at the 2010 CrossFit Games.  Check out this video to see how the athletes did!

Woman’s heat #4

Men’s heat #4

***Link Fixed for the men***

Three rounds, 9-7- and 5 reps, for time of:

• Muscle-up

• 95/135 pound Squat snatch

Zone 4: scale muscle to a jumping muscle up with a slightly bent arm, scale snatch to 75lbs/105lbs

Zone 3: Scale 1 muscle up to 2 chest to bar pullups & 1 ring dip, scale snatch to 65lbs/95lbs

Zone 2: Scale 1 muscle up to 2 regular pullups & 1 ring dip/parallel bar dip (use assistance if needed), scale snatch to 55lbs/75lbs

Zone 1: Scale as needed

Cash Out - Block job and group stretch

GYMNASTICS TONIGHT!

Thursday July 29th: 7:30pm

• Skills: Backwards Rolls to handstand, Swing on P-bars (+ back up rise), Back Lever
  

• WOD: (30) Strict Pull-ups, Push+ Pulls, Around the world Toes to bar

Gymnastics class

Over the past month I’ve been very impressed with the hard work of the athletes that have been coming to my Gymnastics Zone classes!  It’s quite amazing to see the dedication and determination that each person has brought to every class.  Not only are these Gymnastics Zone athletes participating in the regular CrossFit Zone WODS, they’re also coming to a gymnastics class in the evenings…  Some even participate immediately after a killer WOD!  It’s obvious their main objective is to improve their gymnastic abilities and body awareness.

I would like to take the time to give special mention to those Zoners regularly participating in the gymnastics class.  Hard work deserves recognition, and without a doubt these individuals have been amazing!

Wendy - She quickly went from 3 consecutive kipping pull-ups to 10+ kipping pull-ups!  She has been consistently coming to classes since the beginning of the gymnastics summer program.  I have also noticed her weightlifting numbers have improved in WODs!

Paul - After just over a week of coming to class, Paul learned how to do a solid muscle-up!

Sam - He’s increased his technique on kipping pull ups, going from 10 consecutive pull ups to 34 in one day!  Not only that, but he has also improved his consecutive muscle -up ability.

Heather (H-Bomb) - Heather has shown increased confidence in floor acrobatics.  She’s progressed from having being very nervous over an old neck/shoulder injury, and her cart-wheel is looking a lot better than when she started.  I also believe she will be getting her Muscle-up very soon!  Probably this week…

Lindsay - An ex-gymnast, Lindsay has been constantly raising the bar!  She is able to learn skills quite quickly and her potential is endless!

Coach D- Congrats to Deanna on getting her first muscle -up!!  She worked a long time for this and I was very happy to witness it in person… TWICE!

As I finish my special mentions, I would like to bring attention to Brigit (aka “b”). I’ve saved the best for last!  This woman has battled some wrist injuries, shoulder injuries, and fears of going upside down.  These things would normally deter someone from coming to a gymnastics class. Yet, she attends the class anyways and pushes her limits.  Even though Brigit might not be able to accomplish everything in class because of her injuries, she still takes the time to learn the progressions of the skills.  Additionally, I have seen her doing the gymnastics homework I gave her on her own time.  In my view that is nothing short of courageous!

The Gymnastics Zone program is only running until the 10th of September.  After this time I am going back home to Montreal.  Before then, my goal is to try and teach everyone to the best of my ability, so they not only learn the various gymnastics movements, but also understand them and what progressions are needed to succeed.  To be thorough, I’m making sure to work on several movements in our gymnastics classes that are often used in daily CrossFit Zone WODs:

For example:

• Kipping pull-ups
• Muscle-ups
• Handstands + Handstand push-ups
• Foundation movements on the Rings and Parallel bars
• + More acrobatic movements and Basic Tumbling ( Cart-wheels, Forward + Backwards Rolls)

To every one of the athletes in our Gymnastics Zone program, I applaud you and give you my thanks.  Your hard work and friendly attitudes make coaching a lot more fun!  I look forward to coming to every class because I know you will all surprise me with your amazing abilities! I’m proud to be able to coach such an amazing crew, so I thank you.

-Sean

The week’s lesson plan is always posted the Sunday night beforehand.  For more information on the course, click the link:

http://crossfitzone.ca/gymnastics-zone

Today’s Workout:

Buy In - Thrusters 5 x3 reps, work up to a 3RM

WOD - 2010 CF Games WOD # 8

Three rounds for time of:

• 30 Toes to bar
  
• 65/95 pound Ground to overhead, 21 reps
  

There was a seven minute time cap at the Games, so please scale appropriately so you complete in that time.

Zone 3 - Scale to knees to elbows

Zone 2 - Scale ground to overhead weight as needed

Zone 1 - Scale reps as needed

Cash Out -Group stretch

GYMNASTICS CLASS
Wednesday July 28th: 7:30pm

Skills: Kipping Pull-ups, Muscle Ups, Forward Rolls from handstand
WOD: (1:30 min) L-sit, Wall walks, (15) Ball Press

One of the most often overlooked physical skills is probably flexibility.  Stretching really seems to be the missing link in everyone’s routine.   At the Zone, we really stress the importance of stretching and foam rolling to increase flexibility and mobility.

Last night as my shoulders were feeling extremely tight,  I did a search for some video footage by Kelly Starrett.  I came across a few great videos with some awesome mobility exercises.

Does the Coach always say to you “get your arms back,” while doing an overhead press?

Have you attended one of Sean’s gymnastics classes and realized how inflexible your shoulders are?

You may not realize how important the flexibility in your shoulders is until you try to complete any exercise overhead.  The first thing that happens in an overhead press when your shoulders are inflexible is, the athlete compensates  by a forward hip thrust and an arched low back.  That is not the optimal position for an overhead press.  You are just setting yourself up for injury.

Everyone can benefit from mobility exercises and stretching.  Take a look at Part 1 of Kelly Starrett’s “Mobilization with Movement.”

Today’s Workout:

Buy In - 5 x 5 reps of Frankenstein squats using a moderate weight and focusing on:

• Full depth of the squat
• Maintaining a tight core
• Keeping the chest up with the bar tracking up & down in a straight path

WOD -”Mash it Up”

Tabata Mashup of:

• Deadlift (135/185)
• Box Jumps (20/24)

Rest 2 minute

Tabata Mashup of:

• KB Swings
• Pushups

Rest 2 minute

Tabata Mashup of:

• Push Jerk (65/95)
• Double unders

Complete 1 tabata interval of the first exercise and then switch to the second exercise on the next interval. Complete 4 intervals of each exercise for total reps.

Compare to December 21st, 2009

Cash Out - Turkish Getups 3 sets of 2 (R) & 2 (L) increase weight each set

Believe it or not, your outfit matters!  Wearing the right clothing can make the difference between an enjoyable workout and an hour of misery. Investing in some appropriate, stylish, yet comfortable workout clothing can be the motivation you need to get you moving, whether you’re hitting a CrossFit WOD, playing sports, or getting active outdoors.  Many of you already have enough excuses not to exercise.  Don’t let your workout clothing be one more of them!

A big mistake you can make is wearing a cotton T-shirt for your workout. Instead, you should wear a shirt designed to draw sweat away from the body and move it to the outer surface. These “wicking” clothes (also called technical or performance fabrics) are usually made of polyester and/or Lycra blends. They may cost more than your average cotton T-shirt, but they’ll also last longer and keep you comfortable.

Cotton is indeed comfortable, but the more you sweat during exercise, the more perspiration it traps, weighing down your garment and clinging to your skin. (I think we know that WODs have a knack for drawing out a LOT of sweat!)  In summer, that can prevent your body from cooling properly. In winter, wearing those damp clothes for a workout keeps you cold. Add a cold wind to the equation during a run around the block, and you’ll be chilled to the bone.

Proper workout attire doesn’t stop with your shirt. Cotton socks can also trap moisture and cause blisters, while a polyester-blend sock may help prevent them. Shorts, gloves, hats, running tights, sports bras, workout pants—even underwear—are also available in performance fabrics.

Here is what to look for when purchasing new exercise clothing.

Comfort
Avoid any rough fabrics that could chafe or irritate your skin during repetitive movement. Choose materials that let you move and don’t constrict you. Pay closer attention to fit than size, as some workout clothes tend to be smaller and more form fitting than regular clothes. Look for items that have a small percentage of spandex listed on the label. This allows for a greater range of motion during exercise and can provide a very comfortable fit without being skin-tight.

Wicking ability
If you’re going to be perspiring a lot, make sure your base layer will keep you dry and comfortable. Look for a polyester/ Lycra blend or another synthetic material. These materials keep you warm in the winter and cool in the summer—even when wet—and dry quickly. If you prefer natural materials, wool and bamboo exercise shirts naturally wick away moisture, too.

Perfect fit
You may think this one sounds silly, but it’s not.  While you might be tempted to hide beneath baggy layers, you will feel more confident and sure of yourself if you wear an outfit that looks good on you and plays up your assets. If you feel good about yourself, you’ll be inclined to exercise more often.  That’s the most important part!

Layerable
Your workout wardrobe should be versatile, carrying you from the hottest months to the coldest months (if you’ll be exercising outdoors, or in our gym without any heat!!). To avoid overspending during the changes of the seasons, keep this in mind when shopping, looking for items that can easily layer during cold months. Start with a moisture-wicking dry layer, such as a wicking T-shirt or tank top, then add a warmer layer such as a fleece pullover. Finish with a protective outer layer (for waterproofing and wind proofing) such as a windbreaker or a nylon shell. Shop during the off-season for the best deals.

Technologically advanced
Many new workout pieces feature anti-microbial treatments to combat odor, while others have built-in ultra-violet protection to fight the sun’s harmful rays. You can also buy glow-in-the-dark or luminescent jackets and running pants to help keep you visible if you exercise after dark. If you are a hiker concerned about Lyme disease, look for clothing that contains permethrin, a synthetic version of the natural insect repellent found in chrysanthemums. (Cool.)

Activity appropriate
Loose, baggy pants aren’t feasible for box jumps, double unders or running, and flowing tops won’t keep you covered when you do Handstand Pushups and cartwheels. Consider the activities you do most in your WODs, and make sure the clothes you buy are comfortable and appropriate for those activities. Most people can’t go wrong with fitted workout Capri pants and a fitted performance top, but always try on clothes before you buy—and try a few of your signature CrossFit workout moves in the dressing room to be sure.

The more frequently you exercise, the more important it is to wear the right kind of clothes. Aside from keeping you comfortable, dry and cool, the right outfit also makes you feel like a million bucks, and most importantly, won’t impede your performance.  Happy shopping!

Today’s Workout:

Buy In - 5 x 100M sprints (rest 2 minutes between sprints)

WOD - “Lynne”

5 rounds for max reps:

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pull-ups

There is NO time component to this WOD

Zone 3 - Scale to 75% body weight on bench press, scale pullups (use a challenging rubber band)

Zone 2 - Scale to 50% body weight on bench press, scale pullups (use a challenging rubber band)

Zone 1 - Scale as needed

Cash Out - Stretch & rollout: shoulders, upper back & chest

GYMNASTICS CLASS TONIGHT!!

Skills: Upper Arm Swings on P-bars, Handstands, Skin the cat

WOD: Ring pushups, 20 ball press, Candle Box Jump!

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Come join me for an open gym time Sunday, July 25th from 10:30am - 12:30pm.  Get your workout in before it gets too hot in the gym!  Who is joining me???

Today’s Workout:

Buy In - Make a team of 4 and pick your team name.  Strategize the WOD with your team

WOD - CF Affiliate Event #3 (Chipper)

Two rounds for time of:
Run 300 meters
15 Jumps over 24” Box
15 Dumbbell squat cleans, 45/25 lb.
30 Double-unders
15 Push-ups, hand must release from floor
15 GHD Sit-ups
30 yard Lunge

Teams can have different Zones in each group.  Coaches, please help the athletes scale appropriately.

Rules:

• Team runs the 300M together
• Once the last person has made it through the door, the first athlete can begin the box jumps.  Once the athlete has completed the box jumps and moves on, the next athlete can begin.
• The team cannot begin the second round (run) until the last team member has completed the lunges.
• Box Jumps: No step ups, don’t have to reach full extension of the hips on the top of the box
• Squat clean:  dumbbells much touch the ground on each rep & stand up with full extension of the hips.
• GHD Situps: Stack up the tires or sub toes to bar, knees to elbows or double crunch

Cash Out - Enjoy the Sun!

Water affects your entire body's functioning.

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Are you drinking enough water?  …Are you sure about that?  Believe it or not, most people aren’t getting enough!  Ask yourself this:  Do you get headaches, suffer from fatigue, or sometimes feel a little weak or dizzy?   If so, you may just need to start drinking more water.  So, before you reach for the pain medicine for a headache, try drinking a tall glass of water instead.  It may be all you need!

Your body is made up of mostly water, so of course proper hydration is essential for good health and to keep dehydration at bay.  According to medical experts, you need the equivalent of 2 cups of water for every pound of water weight that you lose. How do you know when you lose two cups of water weight?  Some signs of dehydration are:

* Mild to excessive thirst
* Irritability
* Dry lips
* Fatigue
* Headache
* Dry mouth
* Little or no urination
* Muscle weakness
* Dizziness
* Lightheadedness

It’s important not to wait until you notice these signs to start drinking, because these signs may mean you are already dehydrated!

Once you know it’s time to drink, think about WHAT you’re drinking.  Water is obviously the best option, yet we all need variety.  But remember, not all hydration is created equal. For example; one cup of coffee is not equal to one cup of water. That’s because coffee is a diuretic, and so are many other beverages, such as tea and soda.

How much water do you need per day?  The Institute of Medicine of the National Academy of Sciences released the following adequate fluid intake recommendations in 2004: Adult women need approximately 11.5 cups of total fluid a day (from beverages and food) while men need approximately 16 cups day. Children ages 1-3 need approximately 5.5 cups (1.3L) of total fluid a day from beverages and food, while children ages 4-8 require 7.5 cups (1.7L) a day.  While you can meet your daily fluid intake requirement with water alone, keep in mind that all beverages, including water, tea, coffee, soft drinks, sports drinks, milk, and juice, as well as foods with a high water content like soup, fruits and vegetables, contribute towards this recommendation. On average, about 80 percent of an individual’s total water needs are met by drinking beverages and about 20 percent is provided by food.

Obviously, staying hydrated is essential to any good exercise program. I found an interesting recipe for making your own sports drinks at WebMD. They suggest you take 1 can of frozen juice concentrate and mix 9 cans of water to 1 can of juice, instead of mixing the usual 3 cans of water to 1 can of juice.  Et voila, homemade sports drink!

All of these facts kind of give the phrase, “drink to your health” a whole new meaning, don’t they?

Today’s Workout:

Buy In -3 rounds of 10 pvc dislocates, 10 jumping pullups, 10 inchworms & 10 box jumps

WOD - “Helen”

Elite - 3 rounds for time of:

• 400m run
• 21 kettlebell swings (1/1.5 pd or 35/55lb)
• 12 pullups

Games Prep - If you have not been to class everyday this week and your body is feeling great, and the coach agrees, you can attempt the Helen on Steroids WOD from the CrossFit Games

Zone 3 - scale kettlebell swings as needed

Zone 2 - scale pullups

Zone 1 - scale as needed

** Compare to June 14th

Cash Out - Follow the leader group stretch!

GYMNASTICS!!!!!

WOD: Ring push up series, Candle box jumps, (20) Ball jumps

After much careful consideration and planning, we will be launching a CrossFit Kids program.  Here is a breakdown of the basics of what you can expect from this revolutionary and highly successful programming:

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely and absolutely CrossFit geared and designed for this special population and the specific developmental needs of this population. (neurological, cognitive, motor)

CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, charter schools. It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a life long love of working out, thus avoiding the common problems associated with childhood inactivity and obesity.

The CrossFit Kids program delivers a fitness that is, by design, broad, general, and inclusive. Just as with our adult program, our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics.

The CrossFit Kids program is designed for universal scalability making it the perfect application for any committed child/individual regardless of experience! We’ve used our same routines for 4 year olds and elite high school athletes. We scale load and intensity; we don’t change programs. The needs of our second graders and our high school wrestler differ by degree not kind.

CrossFit Kids recognizes the same ten general physical skills that can collectively be used to assess the functionality of any fitness regimen. These ten general physical skills are cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination.

The CrossFit Kids program uses the template of randomized, functional exercises, performed at high intensity. Of course, adjustments are made to accommodate the specific needs and requirements of children and teens. Workouts consist of exercises containing elements drawn from the above enumerated physical skills, while special attention is paid to utilizing progressions for difficult or compound movements, and progressive loading dictated by size, age and consistency in form.

Using the above template, CrossFit Kids often perform workouts with a time component, moving quickly from one exercise to the next, thereby creating the intensity necessary to achieve these goals. Highly vigorous exercises like box jumps, tuck jumps, jump rope, sprints, etc. create aerobic and metabolic changes which increase cardiovascular/respiratory endurance and stamina. This positively impacts the body’s capacity for exercise and lays the foundation for the remaining general physical skills.

Our goal at CrossFit Kids is to educate and enthuse children and teens about functional fitness. We believe these will be the foundational experiences our children require to embark on lifelong journeys of wellness which will enable them to effectively perform simple, yet necessary tasks well into their adult years. Our dream is to foster a generation of healthy, fit individuals who require limited assistance and enjoy freedom of movement and activity throughout their life spans. To that end, we design each of our workouts with the varied modalities that will increase fitness levels across a broad spectrum of performance and health considerations. Always functional, never boring, CrossFit Kids resolves the issues of our sedentary, noxious lifestyles. Working the body according to the way it was designed, we are training a generation to take responsibility for their health via the path of least resistance.

Most importantly, WE’RE HAVING FUN!!!

As this program is still in the developmental stages, your input is greatly appreciated.  If you have not already done so, please click here to fill out our program survey.  If you would like answers to any questions, you are welcome to email Coach Shannon at shannon@crossfitzone.ca.

Today’s Workout:

Today’s workout has a little bit of a twist.  You get to choose your own workout!

Buy In - Choose a lift that you want to hit a PR on. If you are new, focus on technique.

WOD - Choose a benchmark wod!  Choose either one of the girls or hero wods.  Try to get your name up on the leaderboard!

Check out www.crossfit.com for the benchmark workouts (they are listed under #4).

Cash Out - Set a benchmark or a PR on a run or row.

*** It is not required to complete the Buy In, WOD & Cash Out today!  Please listen to your body.  If you are wiped after the buy in, maybe end off the workout with a run or row.  Coaches, please help the athletes make the right decision! ***

GYMNASTICS CLASS!!

WOD: (20) Dips,  wall walks, (20) ice-cram scoops

I bet your Goat is not this cute!!!

After watching the 2010 CrossFit Games and reading through the comments on our site I noticed that it really opened a lot of Zoner’s eyes with their Goats.

What is a Goat? A goat is an exercise that you don’t like to do… probably because you are not good at it.  What are the exercises that you see in a WOD that make you not want to come to the Zone?  Which exercises make you cringe every time they are posted???

While watching the live stream of the CrossFit Games, it seemed as though the emphasis this year was on gymnastics elements.  A lot of the exercises were a make or break it for the athletes.  There were muscle ups, pistols, toes to bar and handstand pushups (ring handstand pushups for the males).  To watch the Games, check out the archives

Don’t let this be you…. make sure to continually work on your Goats.  You are only as strong / fit as your weakest Goat.

If your Goats are Gymnastics, remember that we are running Gymnastics classes weekly with Sean Lind to work on those movements that randomly pop up on a WOD.

Check out the video of the highlights from the 2010 CrossFit Games (video)

Today’s Workout:

Buy In - Coach led dynamic leg warmup and an easy block run

WOD -”Burp ‘n Dash PLUS”

This workout is made from Burp’n Dash, but I decided to add lunges and situps

10-9-8-7-6-5-4-3-2-1 reps for time

• Burpees
• OH Walking Lunge (25/45lb plate)
• Situps
• Run 200M (in between each set of 10,9,8… of burpees, lunges & situps)

** Only scaling needed for this WOD is the size of the Olympic plate on the OH Walking Lunge.

Cash Out -Work on GOATS!!!! Then stretch!

It’s like a fever around the gym these days.  I keep hearing people talking about their fierce determination to get their kipping pullup!  I like hearing it, and I love it even more when I see people diligently practicing the skills and working their way to eventual success.

What’s even better is the times when we Coaches spend just 5 minutes coaching someone who has no idea that they’re even close to getting their kip, but is showing interest, and then watching them fire one off with no problem after they get an idea of what the technique feels like.  The success and pride that registers on their face is amazing, and often looks more like disbelief that it actually happened, and that it COUNTS, because it was so much easier than they thought.

To help more of you Zoners hammer down this essential CrossFit skill, I’m posting a video from an old CrossFit seminar where Coach and founder Greg Glassman spends some time talking about the relativity of the move, and explaining the technique.  Keep your eyes on the far right hand side of the screen for some subtitle tips during the demo.  Enjoy!

Now let’s see how many of you will take the initiative to get yourselves off the pullup bands.  Let’s do it, folks!

Today’s Workout:

Buy In - Widow Makers - 20 Rep Back Squat.  Do a few warmup up sets to get close to your starting weight.

What is a Widow Maker? It is a 20 rep back squat with a very challenging weight.  After a few repetitions, you think that you will not be able to complete 20 reps.

Here are a few things to keep in mind:

• Stay tight - your poor form will surely degrade with such high reps.

• Take two or three breaths between reps. You’ll need the oxygen, this isn’t a sprint. If you can rip these reps off, then the weight you choose is too light. These sets can take as long as three minutes to finish.

• I’ll say it again - stay tight. The upper body will be working crazy hard to keep the midline stable while trying to support the weight and fill the lungs with air.

• These will be a lesson in mental stamina. First of all you are doing a set of twenty with a weight you should only be able to do for ten (which is hard to wrap your head around).

• Plus, two and half to three minutes is a long time to have that weight on your back, it gives that voice in your head plenty of time to talk you out of your next rep.

• Keep focus through out the entire set. Convince yourself you will not quit.

• Keep spotters close.

WOD - CrossFit Games 2010 Deadlift/Pistol/2xUnder

* Coaches make sure that athletes rest at least 10 minutes before beginning the AMRAP *

As many rounds as possible in 7 minutes of:
7 deadlifts (205/315 lb.)
20M sprint
14 pistols
21 double-unders
20M sprint

Girls - reps to beat are 234 set by Annie Thorisdottir

Guys - reps to beat are 242 set by Rich Jr Froning

Zone 3 - Scale Deadlift to 175/265lbs

Zone 2 - Scale deadlift to 135/205lbs, scale pistols (use a weight to counterbalance, or hold onto something stable)

Zone 1- Scale deadlift as needed, scale to single skips x 3, scale to regular squats if needed

Cash Out - Nice easy row, 26 strokes per minute for 5 minutes.  Focus on good posture through the catch.

GYMNASTCIS CLASS CANCELLED for Tuesday Night July 20th,

Sorry for any inconvenience and late notice. Tomorrow’s class, Wednesday the 21st is still up and running!