The Open "A Coach's Perspective"

Well it's all done... or is it?

After an incredible 5 weeks the Open concluded this weekend.  In true Saskatchewan fashion the last WOD was celebrated with a BBQ and some light snow flurries.  So how did 306 stack up against the best in the region the best in the country and the best of the World?  Well let's take a look at the final standings.

As for World individual rankings we had three ladies finish incredibly high,
1. Phyllis Fowler finished 82nd in the World in the Master Women 60+ Category.
2. Sarah Robbins finished 121st in the World in the Master Women 45-50 Category
3. Janis Shirrif finished 122nd in the World  in 50-55 Category.

In Canada West we also had two impressive finishes,
1. Courtney Bowman finished 11th
2. Laura Werkamp finished 13th

Team 306 finished with the following rankings,
104th in the World,
7th in Canada
4th in Canada West

There was also a ton of incredible individual performances and more PRs were set that we can count.  My favorite moments were those in the last ten seconds of each WOD when everybody would be cheering each other on, athletes squeezing a few more reps and then crumbling in exhaustion.  With most of our athletes being completely new to CrossFit our future looks incredibly bright.  The WODs that we scored lower in were the ones that emphasized a high skill level, e.i. DU, MU, CTB pull-ups.  These skills take a little longer to develop and I have no doubt that we are well on our way to World domination, yeah I know I aim high.

So now what... Well because of our team ranking we will be selecting 3 men and 3 ladies to represent Reebok CrossFit 306 at Regional's next month in Vancouver.  This will be the content of a future message. As well stay tune for more info on the National Qualifiers for teams and Master's 40+ that will be held at 306 in June.

Great Work everyone! 
 

As RX

Hey guys,

Here is some information on the metabolic pathways that I always reference in our trainning sessions.  The following information was taken from the Crossfit Training Guide, additional information can be found at: http://predator.pnb.uconn.edu

There are three metabolic pathways that provide the energy for all human action.  These "metabolic engines" are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.  The first, the phosphagen, dominates the highest powered activities, those that last less then 10 seconds.  The glycolitic pathway, dominates moderate-powered activities that last a several minutes.  The third pathway, the oxidative pathway, dominates low-powered activities, those that last  in excess of several minutes.

Total fitness the one that we train for at Crossfit 306, promotes and develops, requires competency and training in each of these three pathways or engines.  Favoring one or two of these to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

Great Effort!

Hey guys,

Great work over the last few days.  Remeber: mechanics - repetition - intensity.  This recipe will insure that everyone will always be improving and moving correctly.  Keep a beginner's mind, and aim high.
In health,
Jay   

Coach's Corner Article

This is the blog category where our coaches will provide helpful tips, tricks and advice for everything related to CrossFit. Topics here will be aboout motivation, personal experiences and anything our coaches have on their minds. The rest of the text in this sample blog article is simply to show you how nice it will look to have some interesting things to say about our growing community.

This is the blog category where our coaches will provide helpful tips, tricks and advice for everything related to CrossFit. Topics here will be aboout motivation, personal experiences and anything our coaches have on their minds.

This is the blog category where our coaches will provide helpful tips, tricks and advice for everything related to CrossFit. Topics here will be aboout motivation, personal experiences and anything our coaches have on their minds. The rest of the text in this sample blog article is simply to show you how nice it will look to have some interesting things to say about our growing community. This is the blog category where our coaches will provide helpful tips, tricks and advice for everything related to CrossFit. Topics here will be aboout motivation, personal experiences and anything our coaches have on their minds. The rest of the text in this sample blog article is simply to show you how nice it will look to have some interesting things to say about our growing community.

This is the blog category where our coaches will provide helpful tips, tricks and advice for everything related to CrossFit. Topics here will be aboout motivation, personal experiences and anything our coaches have on their minds. The rest of the text in this sample blog article is simply to show you how nice it will look to have some interesting things to say about our growing community.

This is the blog category where our coaches will provide helpful tips, tricks and advice for everything related to CrossFit. Topics here will be aboout motivation, personal experiences and anything our coaches have on their minds. 

This is the blog category where our coaches will provide helpful tips, tricks and advice for everything related to CrossFit. Topics here will be aboout motivation, personal experiences and anything our coaches have on their minds. The rest of the text in this sample blog article is simply to show you how nice it will look to have some interesting things to say about our growing community. This is the blog category where our coaches will provide helpful tips, tricks and advice for everything related to CrossFit. Topics here will be aboout motivation, personal experiences and anything our coaches have on their minds. The rest of the text in this sample blog article is simply to show you how nice it will look to have some interesting things to say about our growing community. This is the blog category where our coaches will provide helpful tips, tricks and advice for everything related to CrossFit. Topics here will be aboout motivation, personal experiences and anything our coaches have on their minds. The rest of the text in this sample blog article is simply to show you how nice it will look to have some interesting things to say about our growing community.