CIC, Going in with the right mindset

With 28 athletes competing tomorrow at the Cast Iron Classic, I wanted to reiterate some points that I had emphasized before the BCBD to keep things in perspective.  A lot of these I took from Chris Spealler's blog, a famous crossfitter that I admire for his take on competitions and his perserverance in the sport.  Take a second and read on:

Competitions do not define you, CrossFit is not who you are, it is just one of the many things you do.  99% of the people out there are hoping that you succeed and are usually incredibly impressed that you are willing to even attempt these athletic feats.  Remember it's all about having a great time, meeting new people, and pushing yourself to your own limits.  Here are a few mental tricks that I use to help me perform better in competitive environments.

1.  I try and not think too far ahead or create "what if" scenarios, e.i. what if I get no rep, what if I can't perform a certain movement.  All of these thoughts create anxiety.  Once you've registered, look forward to the event, but only focus on what you need to accomplish today.

2.  Don't worry about who will be there or not.  Don't measure your success based on your ranking versus others but rather on your performance based on your current abilities.  For example - If you have your best lifts of the season but finish 10th overall, celebrate that improvement, not the ranking versus others.  

3. Preparation is key.  Plan your clothes, get a haircut, and plan your nutrition for the day before and for competition day.  Focus on all of the things you can control and forget about the rest,

4.  The judges aren't out to get you.  If you get no rep, adjust, and move forward.  CrossFit isn't as straight forward as running 100m, there is a little grey area.  As such deal with it.  Rich Fronning got no rep at the Games, he still did alright.

5. Don't listen to detractors.  There's always someone saying "OH that was heavy, or that was long, ... or that was super easy” That’s there opinion, not yours, don't let their beliefs affect how you approach a WOD.  

5.  Start each WOD with a smile, finish with a smile.  You get to workout, that's awesome!

To all our athletes competing, good luck, YOU GOT THIS

- coach

Looking forward to 2014

As I sip my coffee and lay out some of our plans for 306 in 2014 I can't help but smile as I truly believe that 2014 will be one of our best years yet.  Now 2013 was a stellar  year.  So topping 2013 will be no easy task, however I believe that we have laid down the foundations to keep building 306 into the destination of choice for all those looking to expereinece CrossFit as it was meant to be.  A focus on commmunity first and foremost, a place were the owners know every single one of our members by first name.  A place were everyone trains off the same program because our coaches are skilled enough to scale every single athlete every single day for every single movement.  A competitive postive enviroment where we all push as hard as we possibly can, and we all continue to develop into healthier, stronger, and fitter athletes.  

Here are some of the highlights of 2013:

We started the year off with a great competiton in Llyodminister and picked up four medals across three different categories.

During the five week long Open our depth shone through with 14 different athletes scoring for team 306.  Our team finished 6th offficially but 3rd unofficially if Aaron Parker's scores are included.  (Aaron's scores could not count for our teams as he was spending a large part of the week in Regina as he was attending police college).

We swept the podium in the men's scaled division at the Spring Fling in Regina won the women's scaled division and took silver in the women's Rx division.

At the BCBD we won the men's Rx division and took silver in the men's scale division.

We hosted our first 3 on 3 throwdown and took three out of four podium finishes.

The Gala was twice the size of 2012 and was an epic night with great food, drinks, slide show, and award presentation.  

But through all of these highlights it was the day to day that made 2013 exceptional.  Every day our PR bell would ring signalling another personal achivement.  Every day people would sweat and push through challenging and fun WODs.  Every day our community grew tighter.  So what can we expect for 2014...

Well in 2014 we expect to have strong showing at the following throwdowns: Cast Iron Classic, Battle On the Border, Spring Fling, BCBD, and the 306 3 on 3.  For the Open (which will run from Feb 27th until the end March) we believe we can improve on our unofficial 3rd place finish and move up to 2nd overall in our region.  The 3 0n 3 Throwdown will be held again on the last weekend of Sept (27th )and our year end Gala will be on Nov 8th.

To improve the day to day experience of our members we will now have on site massage therapy and nutrional counselling.  More on these two topics in a future post.

Rebecca and I will still take on the bulk of the coaching duties spliting the day as we have done so this past year.

Our promise to you is to stay true to CrossFit, stay true to Community Above All  Else, and aim to create an environment where you can not only become the best version of you but a place where you can call home:)

306 brings down the house at the Spring Fling!

Couldn't be happier to be a 306 coach today. We sent a dozen members down to Regina for the annual Spring Fling hosted by CF Regina. Our team had an exceptional performance. Our boys swept the podium in the scaled division with Adam Holtzman taking gold followed by Logan Brown, and Guy Sveinbjorson. Daniel Wolfe finished 10th in this division.  Kristen Major won the women's scaled division winning three out of four WODs.  Chelasea Sveinbjorson finished 22th in the women's scaled.   Sam Mitchell earned the silver in the women's Rx division with consistent performances throughout the day. Bruce Gordon took silver in the masters division behind Corey Borelien.   Jamie's Turuk finished 22nd as his muscle weighed him down too much for the the swimming WOD:)

Overall 306 athletes picked up 6 medals across four divisons, more then any other affliate in attendance.

Next up on the list for competitons
- Power Lifting meet - July 13 Moose Jaw
- Olympic Lifting meet - Aug 3 Moose Jaw
- CrossFit Comp - Aug 10 - CF 204 Winninpeg
- CrossFit Comp - Aug 17 - Sweat Rx Toronto