Monthly Archives: May 2010

Some HUGE achievements over the weekend for some of our CFQ crew.

Congrats to Jenn, Lisa, and our fellow Spring Leaner Sarah, for completing the Women’s Half marathon in Toronto on Sunday. They took those kilometers on fueled by paleo baby!  Way to go ladies!

Elanna and her killer cheerleaders Leah, Dyanne and Jennie O took on the CrossFit Regionals in Calgary.  Three days of grueling workouts and snowy conditions.  Elanna rocked it.  Moving from an 18th place start after Day 1 to a 5th place finish by Day 3.  A phenomenal performance to say the least…and securing her a spot in the CrossFit Games in California this July.  Awesomeness at it’s finest!

You all done us proud this weekend gals!

Strength
NEW Q’s:  Back Squat

• 3 x 5 reps across @ same weight – rest 2 mins between worksets

VETERAN Q’s:  Front Squat 1RM

• Work up to 1RM (3 worksets above 90%) – rest 2 mins between worksets

Metcon:

A taste of  the Calgary Regionals (WOD #5)
For time;
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

Some work disasters had me canceling my flight the day before we were to leave for Regionals.  Frustrated and disappointed was where I was at.  My cheer-leading efforts were thwarted by work…and that’s just not right!

Elanna, Dyanne and Leah flew out Thursday afternoon, with plans to meet up with their fellow cheerleader, Jennie O in Calgary.  Leah, equipped with her new iPhone was on strict orders to send me updates so we could all follow along in Toronto, and send cheers from afar.

The CFQ crew in Calgary awoke to snow and cold Friday morning…while we complained of heat and humidity back in the city! But the regionals had to go on!

I had fully planned to hold my grudge against my situation all weekend.  Full on pouts and whining.  I had no doubts in my ability to do so…I am a bit of a pout master!

I don’t know the exact time…but at some point on Friday afternoon I lost my pout!  Not only lost it, but it turned 180 on me…and I was ecstatic, tense, impatient, over-joyed….every emotion possible!  Following the Regionals from afar, was a whole CrossFit workout in itself…and at it’s core as usual was Community.

Facebook and Twitter were alive with CrossFit energy!  Updates pouring in from all over, pictures, videos, well wishes. Strangers e-talking with nothing in common but high hopes for their athlete friends and a love of the CrossFit Community.

This, to me, is what separates CrossFit from “other” fitness and sporting events – the community, the sense of camaraderie. There is no is boo’ing, bad-mouthing, or name-calling.  There are no bad guys.  When one athlete finishes ahead of the pack, spectators move their attention to the remaining, encouraging them them to the end…right to the last finisher.  Cheers don’t diminish, they are equally loud for last place as they were for first place.  Sometimes the under-dog, the “loser,” receives even greater respect from the crowd.  Failures are not recognized, instead efforts are celebrated.

This community, this incredible display of support, may be unique to CrossFit, but it’s not unique to just the Sectionals, Regionals or the Games.  It’s found everyday, in each and every affiliate around the world.  It is what makes a CrossFit.  It’s not about the number of members, the location, the fanciness of the box…it’s about the people inside and the strong connection they have.

We are like a “team” with a loyalty that cannot be matched.  We come from all different walks of life, different age groups, and athletic backgrounds, and yet find a common ground when we enter the gym doors.  We are fierce competitors, and yet each others strongest supporters.

My intentions of a miserable weekend, turned into an amazing journey with different affiliates from across Canada.  They opened a window into the Regionals that we could all follow from afar.  We were joined by strangers at our laptops…at times compulsively hitting the refresh button to see how the athletes were doing.  ”Liking” status updates and photos…retweeting results and well wishes!  From all of us who e-participated…thank you to the amazing athletes, the dedicated coaches, and the awesome cheerleaders…who kept their iPhones snapping and social networks buzzing!

And to our amazing Elanna.  There are no words that can fully convey how proud we are.  We followed in awe as your ranking sailed up and up and up!  Sunday’s dinner was spent hitting the refresh button after that final WOD.  You earned each and every win this weekend through months of hard and dedicated training.  I still can’t forgot the line in your email before Sectionals ““shouldn’t I accomplish something before you do a profile?” Well lady, you gone done it!

And a special shout out to your number one supporter Dyanne.  It’s takes an equally strong lady to support all the time spent training!

Safe travels home…we can’t wait to celebrate in person!

So Day 1 is done!  And Elanna kicked some serious ass..through mud, drizzle and crazy hills!  She finished 18th of 48 ladies.  High fives!

Today she takes on a whole bunch more!  Here’s what the day holds…

8:30 to 10:30am – Individuals Event 2
2 to 5:30pm – Individuals Event 3

Individuals Event 2
3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Individuals Event 3
4 rounds for time of:
35 wall balls (20/14lbs – to 10 foot target)
20 chinups – chin over vertical plane

• 12 T-Spine Mobility/side
• 12 Ys
• Torsion Control Drill 10/side with 2-3 second hold.

Strength:

NEW Q’s:
A1. Shoulder Press 3 x 5 sets across (same weight) - rest 45 secs
A2. Pull Ups 5 x 2-4 – rest 2 mins

VETERAN Q’s:
A1. Shoulder Press 3RM - rest 45 secs
A2. Pull Ups 5 x 2-4 – rest 2 mins

Metcon:

As Many Rounds as Possible in 12 minutes of:

• 6 Pull-ups
• 12 Push-ups
• 18 DB Deadlifts

Day 1 of the Regionals.

A balmy 6˚C is Fridays high in Okotoks, Alberta…home of Natural High CrossFit and venue for Event 1 of the Regionals. The day is forecasted to open with mixed precipitation…that’s code for “it’s freakin snowing in May!”

The big opener is a 6.7 km cross country run.  The website advises using shoes you don’t plan to need for the rest of the weekend. Pretty sure this means it ain’t no flat and slow route!  May the wind be always at your back Elanna!

This is also the opener for the Team Events.  Affiliate teams from across Canada will be running the 6.7km route relay style…2 guys and 2 gals to a team.  Shout outs to Element Crossfit who sent a badass team, and CrossFit Vancouver who has our much missed Aimee on it! Lots of luck from T.O!

So now that Calgary is covered…what’s going on in steamy Toronto…

Movement Prep:

• 10 Split Squats per side [42x0]
• Wall Squat Therapy

Strength:

NEW Q’s:

Deadlift 3 x 5 sets across (same weight)

VETERAN Q’s:

Deadlift – work up to 3RM  (3 work sets above 85% of 1RM)

Metcon:

Tabata This (8 rounds) – Toes to Bar

then

Tabata That (8 rounds) – Ring Rows

Well this is it!  Elanna heads out to Calgary today where she will compete in the Regional Qualifiers for the CrossFit Games. We wish her the best of luck!  She is heading with an awesome support team who will no doubt kick butt in the cheer department!

The WOD’s were posted today on the Games site.  Check them out and follow all weekend.  It starts Friday and there is no resting til end of day Sunday.

Elanna we wish you all the best.  You have trained hard and we couldn’t be prouder!

Movement Prep:

Technique Development for Snatch

Strength:

NEW Q’s:  Hang Power Snatch

VETERAN Q’s:  Hang Power Snatch 3RM

Metcon:

As Many Rounds as Possible in 10 minutes of:

• 7 Thrusters @ 45-50% 1RM push press
• 7 Burpees

Why Gymnastics?  Well it’s good for ya!

Movement Prep:

Torsion Control
2 sets of 8-10/side – 2-3 sec holds

Gymnastic Skills

Complete 3-4 Rounds

L1:

• 5 Kip Swings
• 5 sec L-Sit Progression (tuck holds)
• 3 Kick up to Handstands

L2:

• 5 Ring Inverts
• 10 sec L-sit
• 3 x 8 sec Handstand Holds

L3:

• 5 Skin the Cats (tempo: 3/2/3/2)
• 15 sec L-sit on rings
• 3-5 Handstand Holds

Metcon:

For Time:

• Run 50m
• 50 Double Unders
• Run 100m
• 40 Double Unders
• Run 200m
• 30 Double Unders
• Run 300m
• 20 Double Unders
• Run 400m
• 10 Double Unders

Movement Prep:

2 rounds

• 8 Ankle Mobility Wall Drill (Dorsiflexion)
• 8 Band Squats

Strength
NEW Q’s:

Back Squat 3 x 5 reps across @ same weight

VETERAN Q’s:

Back Squat 3RM

• Work up to 3RM (3 worksets above 85%)
• Suggested warm-up and work sets: 2 x 5@50%; 5@ 65%, 3@75%, 3@ 85%, 3@90%, 3×95%

*rest 1 min for warm up sets, rest 2 mins between work sets

Metcon:

6 Rounds for time of:

• 6 Overhead Squats @ 125% of Nancy Weight  (Rx=120#/80#)
• 8 Pull-ups
• 10 Box Jumps

A big shout out to the awesome work crew that joined us on Wednesday from the University Health Network (UHN).  Team “Well Beings” were participating in an inter-hospital health challenge and came out to get their sweat on.  They mastered squats, threw some weight overhead and hit the pull-up bars.  Then it was on to some healthy competing in the team workout!

Congratulations to all the “Well Beings” for their awesome effort and enthusiasm!

Movement Prep:

Torsion Control Drill
2 sets of 10/side – 2-3 sec holds

Gymnastics
L1: 3-4 sets: Hollow Body Rocks x 10 sec; 3 kick up to Handstand attempts
L2: 3-4 sets: Tripod/Frog Stand x 10 sec; 3x 8 sec Handstand Holds,
L3: 3-4 sets: Tripod/Frog Stand x 15 sec; 3-5 Hand Stand Push-ups

Metcon:
Death by Double Unders and Burpees!
For the first minute, perform 1 Double Under and 1 Burpee, rest for any remaining time in the minute.  At minute 2, perform 2 Double Unders then 2 Burpees, rest for any remaining time in the minute.  Continue adding with each minute until you fall off pace up to 20 mins.
*1 double = 2 single skips

This probably would have been more useful for Thursday’s WOD when faced with those nasty box jumps…but I can assure you that you will be seeing those boxes again real soon.  So have a read and give this a try next time you tackle those pesky boxes. Kinda makes what looks like a mountain at first…into a speedily mastered mole hill.

Anatomy of a Jump

(FYI…I had read this article before Thursday and used the tips…and VOILA…bouncy box jumps!)

Movement Prep:

• Torsion Control - 2 sets of 10/side – 2-3 sec holds
• Wall Squats – 2 sets of 8 nice and controlled squats

Strength:

All Q’s:

• 4 x of 6-8 DB or Barbell Split Squats/side.
• rest 45sec between sides, rest 2 mins between work sets

*if your front heel is raising, or you can’t maintain a reasonably straight back leg, elevate the front foot with a plate or two

Metcon:

5 Rounds for Time of:

• 8 Deadlifts @ 55% of 1RM
• 40 Air squats
• 100m Run

HOLIDAY HOURS!

The gym will be open regular hours on Saturday.

On Monday it’s time for FUN!  Please come out and join us for an Outdoor Friends and Family Friendly WOD.  It’s gonna be a good’er so don’t miss it.  Bring the kids, neighbours, postman…whomever!

Following the workout we will be having a Paleo Potluck BBQ.  Cosmopolitan Primal Girl has generously offered to share her yard for some fantastic eats and fun.  A sign up sheet will be posted at the gym to sign up for whatever dish you’d like to bring.  Here’s the catch…it has to meet the Spring Leaning criteria!

• Lean meats, fish, eggs, vegetables, fruits, and healthy fats are a must…and happily devoured!
• NO SUGAR!  NONE…NADA…ZILCH!  We’re going so far as nixing artificial sweeteners and natural sugars like raw honey and maple syrup.
• Grains and starches are out (rice, oats, barley, quinoa, pasta, corn (yes, corn is a grain!), and starchy tubers such as potatoes
• Legumes too are rule breakers – chickpeas, lentils and other beans. No Peanuts (they are a legume).
• We’ll happily take the green bean though!
• Make it like Mom did – NO processed foods – if it has an ingredient that you can’t pronounce or need to look up in a science text – chances are it’s too processed.
• Try to keep the dairy out if ya can!  Try Almond or Coconut milk. We know cheese is a beautiful thang but this is a BBQ challenge kids so step up!

*We have to show some love for our vegetarian Spring Leaners, so rules are allowed to be bent a little for some killer veggie-friendly options.  Except SUGAR…we’re holding y’all to that one!

And here’s the big hitter.  The Spring Leaners have committed to no alcohol for 30 days (well..they are trying their best anyway!)  So adult beverages are welcome…but beware there are some Spring Leaners out there that may go to drastic means to nab your Corona!

NOW GO…grab that sexy apron and get creative to come up with your best paleo creation!  There are TONS of websites out there with fantastic recipes so get surfing. Rumour has it there will be some Paleo judges and prizes!  Not to mention a little fame for the winners who will get some love on Cosmopolitan Primal Girls blog!

Details!

• Location: Eglinton Park (Yonge/Eglinton) It’s best to enter off of orchard view. This takes you into the large outdoor parking lot behind the hockey arena.
• Time: 11am (workout starts at 11:30am)
• BBQ to start at 12:30pm (location details will be provided after the workout)

Whew..ok, now the workout for today!

No wait, one more thing…reach out and touch someone today.  High fives may just heal ya!

Movement Prep:

• 2 x 8 Ankle Mobility Drills
• 2 x 8 Band Squats

Strength:

New Q’s:
Overhead Squat – 3 x 5 reps @ same weight across work sets
*Rest 1.5-2 min between warm-up sets and 2-3 mins between work sets.

Veteran Q’s:
Overhead Squat – work up to 5RM with at least 3 sets above 75% 1RM
*Rest 1.5-2 min between warm-up sets and 2-3 mins between work sets.

Metcon:

As Many Rounds as Possible in 12 mins

• 20 Box Jumps
• 15 Overhead Walking Lunges
• 10 Toes to Bar