CF Endurance is Back!

Hey 306,

I'm glad to announce that Sarah Robbins is back with CF Endurance starting next weekend.  Classes will be held twice a week,

Saturdays from 7:30AM - 9:00AM

Sundays from 4:00PM - 5:30PM

Sarah has been busy competing all Summer in a variety of different races, here are her accomplishments from this Summer:


Xterra Pipestem Creek, North Dakota : 1st woman overall
Elkwater Mile High Off-road Triathlon, Alberta: 1st overall
Xterra Canmore, short course:  1st overall
Five Peaks Trail Race, Saskatoon: 2nd
Bumpy Bison Off-road Triathlon, Moose Jaw, 1st overall
Saskatchewan Cyclocross Provincial Championships: 2nd overall
Saskatchewan Cyclocross Provincial Series: 2nd overall
Shimano National Cyclocross championships: 4th (over 30yrs)
Manitoba Grand Prix Cyclocross UCI Race: 4th (over 30yrs)

The goal for CF Endurance for the next 6 months will be to offer an opportunity for all our members to increase their aerobic capacity and handle long enduro style training.  This will be accomplished through a lot of heart rate threshold training and interval style base work.

We look forward to having Sarah's infectious personality retun to 306.

Please help me in congratulating Sarah on her return as our CF Endurance coach.

In health,

-Coach

 

The New Boys of 306

The New Boys of 306 -

It is with great excitement that 306 would like to officially welcome three new coaches as well as a new head coach to our Olympic lifting program.

Joel Baryluk - Joel has been a passionate cross fitter for five years and has demonstrated incredible understanding of biomechanics and the importance of athlete safety. He brings a lot of natural enthusiasm and is a welcome addition to our team. Joel has taking over the Saturday program.

Logan Brown - Logan is the original 306'er. Starting with us on opening day, Logan has steadily become a student of CrossFit furthering his skills and understanding over the last three years. Logan has begun to coach the Sunday program.

Matt Shenher - Fresh off his completion of his engineering degree, Matt has decided to turn his strong analytical skills and complement them with his passion for health and fitness and coaching. Matt will be working full time, taking over the M-F morning shift. His professionalism, attention to detail, and his easy going nature has made him a perfect fit to follow in the footsteps of Rebecca Winterhalt and assume the role of morning coach.

Jeff Woo- Jeff continues his incredible rise as a motivating coach with a keen eye on technique. Jeff will continue to coach a few 7pm classes but his attention will now be on fully developing our 306 Weightlifting Program.

I will continue to program for the gym and coach all the evening classes M-F. Rebecca will be taking on all tasks that are related to bettering our community and the athlete experience.

Please join me in congratulating these men on their new posts within our wonderful community.

In health,
- Coach

Victory Loves Preparation - 306's Path to the Podium

 

If you are looking to prep for an upcoming competition, whether it be, The Moustache Open, The Reebok CrossFit 306 Oly Meet, or The Battle On The Border, consider going through an eight week block of the The Path to the Podium.  The program, as the name implies, is designed specifically to help athletes prepare for competitions. However, it could be suitable for anyone striving for a higher level of strength and conditioning.  The program is implemented in 8 week blocks with our next focus being those three competitions. 

 

The program brings together the expertise of the following three individuals:

 

- CF Games Regional Champion Jason Cain,

- Powerlifting National Bronze Medallist Marc Morris,

- National Olympic Lifting Bronze Medallist Richard Gonsalves

 

The program will include an individualized strength program created by Marc, an Olympic lifting program created by Richard, all integrated within your CF program designed and overseen by Jason.  

 

As well your program will also include one small group Oly trainings sessions with Richard per 8 week block(Not applicable to online clients).

 

If you are interested in this program please email Jason directly at jason@crossfitreebok306.com.

 

The cost of this individualized programming is 75$ every four blocks.

 

The following highlights the success of the three individuals behind 306 Path to The Podium:

 

Jason Cain brings in seven years of CF experience, including three years as the owner and head coach at Reebok CrossFit 306.  Jason's accomplishments in the sport of CF include :

- CF Games Regional Champ for Eastern Canada 2011

- CF Games Open Champ for Western Canada

- Winner of the following CF competitions: Element Team Challenge (2010), Overdose (2011), Battle On the Border (2013), Bridge City Beat Down (2013)

- Medallist at the following events: Sweat Rx National Championships (2012), V02Max Throwdown (2012), CF Games Open Eastern Canada (2011), CF Games Open Western Canada (2013)

 

As a coach, Jason has been instrumental in development of athletes. This is evident by the consistent improvement in performance of Team 306 in the CrossFit Games Open, culminating with a second place finish in 2014.

 

 

Marc Morris is currently working on his PhD in Nutrition. He is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

 

As an athlete, Marc won a bronze medal at the 2014 Canadian Powerlifting Union (CPU) National Championships. He is an elite level Men's Physique and Fitness Model. His accolades this year include :

  • Perfect Nutrition Sponsored Athlete
  • Ultimate Fitness Events (UFE) Showdown – 1st Place Elite - Eligible Pro
  • SABBA Provincial Championship - 1st Place Men's Physique Short
  • INBF Natural Championships - 1st Place Male Fitness Model and Overall
  • SABBA Novice Championship - 1st Place Men's Physique Short and Overall

 

Richard Gonsalves is a nationally ranked Olympic Weightlifter and NCCP Level 2 certified coach, making him the youngest eligible International weightlifting coach in Canada. He has posted the following results at the last three Canadian Championships for Olympic Lifting:

 2012 - Senior National Championships - 8th

2013 - Senior National Championships - 3rd

2014- Senior National Championships - 5th 

 

 

 

 

 

306 Takes on Westerns

Another weekend, another competition - except the stakes are a Western Canadian Championship for Reebok Crossfit 306 members, Jessie Buydens and Kent Brown. 

 
Jessie has put together month after month of solid training - she is looking for a big PR on her squat, to make another attempt at the Provincial deadlift record, and most importantly, to take back her National bench record. 

 
If you hadn't noticed, Kent has spent the majority of the last three months in our new lifting room. His summer was dedicated to the Smolov squat program, a Russian program not for the faint of heart. Although set to PR on every lift, a perfect day by Kent will have him take back his Provincial records in a VERY competitive 66 kg Provincial weight-class. 
 
Good luck to Jessie and Kent!
 
- Coach Marc

2nd Annual 3 on 3 Throwdown!

Wow what a weekend!

The 2nd annual 3 on 3 Throwdown was once again a huge success. Rebecca and I are incredibly blessed to have such a supportive community around us to be able to pull this off.

Volunteers never get enough credit. The day ran incredibly smooth because our volunteers were able to switch equipment from WOD to WOD as fast as a NASCAR pit stop. At the end of the day the gym was all cleaned within 30 minutes. Incredible! To all those that helped thank you! Erin Book, Brenna Malanovich, Roxy, Amy, Nick, Danna, Anthony James Mccarthy, Anastasia Winterhalt, Danielle LeBlanc.

Score keepers - Ralph and Teresa - thank you so much for keeping all the rankings and the scores and my stress under control.

Judges - Viki Cirkvencic, Samantha Mitchell, Marc W. Morris, Trisha Carriere, Amanda Belchamber, Hartley Simpkins, Natalie Jarrett, Kristen Marie, Dione Meier - you guys were fantastic. Fair, consistent, and so present in the moment. You also provided great ideas for the finals and help guarantee the success of the event. Thank You!

Rebecca Winterhalt - Babe thanks for putting up with me, my idiosyncrasies, and my need to having everything just so, for this I will forever be grateful. Love you.

Athletes - You came, you battled, you all won. The continuous effort all day long by all the athletes was nothing short of inspiring. Everybody was supportive of each other and as usual the intensity of the competitions brought out incredible results.

When the day was done, six teams found themselves on top of the podium. In the scaled division - The Tigers would claim first overall with Logan Brown, Holly Lindberg, and Dan Wolfe . On the Rx side, Functionally Jakt ( Taryn Romanowich, Lance Wilson, Curt Manning) took top spot in a division full of regional athletes.

To our sponsors, Reebok, Kota Graphics, Again Faster Canada, Bad Ass Wear, and Pure Nutrition, thank you, without your help these events would not be as successful.

8 Athletes, 4 provincial records, 2 cities, and a lifetime of great memories - a weekends recap.

8 Athletes, 4 provincial records, 2 cities, and a lifetime of great memories - a weekends recap.

This past weekend 306 was well represented at the Sk Powerlifting Provincials in Regina, and the Granite Games in St-Cloud Minneapolis. Our powerlifters did incredibly well with Stephane Gautreau taking all four provincial records in his age group and weight class. Clint Senko battled hard and just missed a 501 deadlift that would of won his weight class and had to settled for second. Lana had a tough go on the squats but regrouped and but up some strong numbers in the bench and the deadlift.

On the crossfit side, Beth Nicole, Kristen Marie Major, Michael Gore-Hickman, Steven Lund and myself took part in the second biggest CrossFit competition worldwide. The field was stacked with some of the who's who of the CF world, including Matt Fraser, Sam Briggs, Lauren Fisher. 306 would not be startstruck and started the weekend with big lifts in the snatch ladder. Steven Lund would Pr by 25lbs and hit 205, I PR'ed and hit 245. The weekend would be full of ups and downs with both the WODs and the field pushing us to our limits. When the weekend was over, our 306 team finished 41st out of 300 initial teams. On the individual side I finished 33rd in the men's elite/pro division, beating two out of three medalist in the final WOD.

Big thank you to the continuous support that all our athletes are always receiving from the 306 community.

- 306 for LIFE!

2014 BCBD Recap

Another year, another successful BCBD for 306. This year we sent 18 athletes to compete at the local beat down and came away with another weekend full of memorable performances.

On the women side Viki Cirkvencic had a solid two days putting two 6th place finishes, along with a third place finish in the chipper WOD to finish 7th overall just behind some top regional contenders. Sam Mitchell freshly recovered from a back injury, PR'ed on her snatch, and improved her performance on all WODs compared to her training times.

On the men's side Aaron Parker was a consistent threat throughout the weekend and blew the field away in the chipper WOD. Aaron finished 11th overall. Mike Rogers came to battle, and fought his way to a mid pack finish.

On the team side we had three men's team qualify for the finals. Jeff Woo and Logan put up some dominate performances on day two including winning event number 3B and finishing second in the final. They would finish the weekend in 6th overall. Joey and Wayne along with Charlie and Graham also qualified for the finals and finished the competition in 9th and 12th respectively.

A.J. and Trevor along with our three ladies teams battled hard all weekend and finished with incredible efforts and smiles all around.

Overall all of us at 306 are incredibly impressed at the effort put forth by all and the support from the entire community.

Next up - the Granite Games

Record Breaking Policy for 306

As our benchmarks WODs and lifting records reach new heights, including national and provincial records, it is important that we all thrive using the same standards.  Therefore to help bring a little more consistency and transparancy,  here are the new standards that must be met in order to have your name on the board, effective immediately.  All records must meet one of the three standards set below.

Records 

1.Done in competition 

2. Performed at 306 and filmed

3. Performed at 306 in front of Jason or Rebecca

 

 

Raising the Bar, 306 Elite W.C.

After extensive capital and sweat investment, I'm happy to announce the official start of our '306 Elite Weightlifting Club'.  Though we have been competing in the sport of Powerlifting and Olympic Lifting for the past two years, we now have all the resources (access, programs, coaches) to ensure that both our Powerlifters and Olympic lifters can achieve new heights.

Access - Our lifting room is accessbile M-F from 6AM-8:30PM, S-S 9AM-1PM

Programs - Our Power Lifting program will be provided by National Bronze Medallist Marc Morris, and our Olympic lifting program will be created by National Bronze Medallist Richard Gonsalves.

Coaches - Our powerlifters can have access to Marc during scheduled PL classes (Wed from 8:00PM -9:30PM, Sunday Noon-2PM).  Our Olympic lifting classes will be jointly coached by Ty Prosofsky and Richard Gonsalves.  The Olympic lifting classes will now be offered on Tuesdays and Thursdays from 7:00PM -8:30PM.  Ty will be heading up the program under the guidance of Richard.  Richard will be returning to 306 every 4-6 weeks as he attempts to transition fully to Saskatoon.  During his absence Ty will be coaching the classes.

In the last two years our PL and OLY programs have produced four podium finishes at the national level, and numerous provinicial and national records.  With this extra dedication to both programs I'm excited to see the new heights that 306 athletes will reach.

-Coach

306 smashes Smashfest!

This past Sunday 306 sent six athletes to SmashFest.  One scaled team (Rochelle Wempe, Steve Lund, Stef Fudger and Mike Rogers), and two athletes on the Rx side, Adam Holztman and Joel Baryluk.  Adam and Joel joined athletes from other affliates.

Adam and Joel battled hard all weekend and finished 25th and 18th respectively.

On the scaled side here is a recap from competing athlete Mike Rogers–

The day started at 9:15 with event 1 – (Max lift, 2 cleans 1 jerk) We knew we’d be going up against a Commonwealth games lifter, David Samoya on the male side so we had to open with some heavy lifts.  Steve and I both managed to hit some really good lifts close to our 1RM!  On the girls side Rochelle has been nursing a tear in her shoulder so wasn’t able to lift anything overhead in quite a few weeks now,  it didn’t show when she got 175lbs overhead and Stef came in right behind her after a few weeks off with pneumonia. We came in 2nd in event 1 with a total of 820lbs. 

Ten minutes rest and we went on to a checklist of movements (5 Strict pull-ups, 2 Pistols, 1 Rope climb, 1 Muscle-up, 5 Strict Ring Dips, 5 HSPU) we flew through that one only missing 2 movements getting us a 3rd place finish.  Rest, Hydrate and eat then off to Event 3 Which proved to be our best event of the day showcasing the quality of training at 306.  We took 1st in this event with 10+ rounds that’s 160 pull-ups and 200 shoulder to overhead!

We entered event 4 after watching all the previous heats struggle to complete this event we knew that all we had to do was stay in the suck as Coach says and just complete the event to be somewhere near the top, so that’s what we did Event 4 was – 500m row for one partner while the other does 40 wall balls(14/20#) then you switch movements and complete the other,  once you complete that you go directly into 20 front squats (155/105#) with 30 toes through rings and then swap.  There was and 8 min time cap to complete this for men and 8 min for women.  Steve and I managed to finish with time to spare and took 1st in this event thanks to the high volume of squats programed every week at our gym.  Next up was the final event consisting of 3 AMRAPS.  The key to these events was communication to avoid no reps and strategy and of course hard work.  We went hard and didn’t quit the entire time getting us enough points to take the top spot on the podium! 

All in all it was an amazing experience and well organized competition and showed us the value of communication in a team environment.  Big thanks to the coaches as our training really paid off in the tough events and it showed.  Hope to see more blue next year!

-Mike Rogers

Recap from Fargo, North Dakota

So what can you say about a Crossfit Competition: it’s hard, difficult or not for me.

Well all are those are true!  That being said, “you will never grow in your comfort zone”.

The weekend in Fargo North Dakota was a weekend of people pushing past their comfort zone to create new sense of their abilities.

Derek petraciz finished in 25th of 45 athletes. Wayne Dust finished 6th in the scaled division … both these guys are 39 years old.

In the Masters division Conrad Herman finished 10th Aaron Johnson finished 9th. Brad Mercosky 6th and had a brilliant final to watch.   

There was great many PR’s this weekend.

For support thanks go out to Cara and Megan MacPherson. If you think athletes can’t hear you when they are working out these ladies proved you could .

The strong bonds of friendships are formed thru sweat, blood and exhaustion of adversity.

So the Walking Dead Tour turned into a great event. 

We send out this invite to 306 for next year Fargo: Are you 35 or older looking to Sweat, Bleed, Hurt, Grow Laugh and create good friendships. We are looking for you!!!

- Aaron Johnson

Spring Fling Recap

This past Saturday we sent 2 individuals and 5 and a half teams down to Regina; along with the support of Viki, Sam, Lana, and Tim.

 

Jason Joyal and Beth Kostur both competed in their first RX competition. In the first WOD which consisted of finding your heaviest squat clean plus 2 push press with an axel bar; Beth was able to get a score but on her second attempt at a higher weight dropped the bar on her knee because athletes were not allowed to drop the bar from anywhere higher than their hips. Beth was able to pull through for the WOD 2 finishing that one in 11th place, after the second WOD she was unable to compete because of the injury and pulled out of competition.

 

Big Jay didn’t mess around with the first WOD picking up an 11th place finish as well on it. And just barely missing the second push press of his last attempt at 220 lbs. He finished with a 210.2 score, with the clean and first press counting as well. In the second workout Jason performed very well finishing in 10th place. He dreaded the burpees but of course like Jason always does he got through them and didn’t mind them at all. On the double unders I don’t think he yelled once! And the kettlebell swings were childs-play for him. In the third WOD one of Jason’s weaknesses would show up, Chest to Bars; but of course again he would persevere. Showing that with 2 regional competitors beside him that he could keep up with the best of them at Spring Fling 5. He finished with his best finish of the day at 8th in workout 3 and finishing 11th overall. He had the opportunity to compete in the final because someone wanted to pull out but Jason said he wanted to earn the spot not just replace someone. Great job Jason!

 

On the team front Erin Kemp partnered up with an athlete from Functionally Fit in Cold Lake making up for the half. Belles at the Bar was their team name and they finished with 72 points in total and a 23rd place finish out of 30 teams. The Barenaked Burpees consisting of Richelle Little and Stefany Fudger showed up big in the first WOD placing 5th in the workout, showing although they hadn’t used the axel bar before that it would not do harm. And when it was all said and done The Barenaked Burpees would finish with a solid 12th place finish. 

 

Annie Thorisdottir was made up of the duo of Cassandra D’Amore and Chelsea Sveinbjornson. They would come out strong with a 9th place finish on the first workout, but unfortunately running out of time for Chelsea to make a one last attempt at 140lbs (her PR at the gym). They would redeem themselves in the next WOD by Cassandra doing all the rowing and Chelsea blazing through the burpees. And them working through the second AMRAP of DU and KBS. They finished WOD 2 in 7th place. With a bit of a mishap in the 3rd WOD by the judges not understanding the standards Chelsea and Cassandra would be slowed down they were only 4 reps shy of finishing 8th in that workout. Overall they finished 10th at this years Spring Fling, just missing a chance in the finals by a couple points. 

 

 Three men’s teams would represent 306, the Swoldiers, Bros before Hoes and Team Lundy. The Swoldiers consisted of Graham Robertson and Nick Korchinski who was in his first competition. Nick somehow popped a rib out during warm up for the first workout. Fortunately there was a chiropractor on site who was able to pop it back in. Graham and Nick would both hit what they wanted to in the first workout. In the second workout they would have their best performance finishing 5th. The Swoldiers would finish 12th overall in the competition. 

 

Charlie Martineau and Adam Holtzman would make up the team Bros before Hoes. Finishing the first WOD with their best finish at 4th place. In the second WOD they would finish in 14th and 9th in WOD 3. In a 4 way tie for 7th place after 3 WODs they would take the top spot in the tie break which consisted of picking best performances in workouts. They would compete in the final workout, Adam and Chalrie would finish 8th overall. 

 

Steven Lund and I would make up Team Lundy; we played catch up from the start of the day, knowing our weakness was the first workout. We knew we had to perform well in the next one and we were able to finsh 1st in the second WOD and 6th in the third WOD. We went into the final in 3rd place. We finished the final in second place and that helped us claim the top spot at the end of the day!

 

Thanks for all the support from 306 with Sam helping out judging at the competition, Viki coaching all of us, Lana taking care of us and Tim coming down to cheer us on in classic 306 fashion. All in all it was a great weekend for 306!

- Coach WOO

306 lifts big!

Greetings 306er's,

This past Saturday 306 was host to the 2nd Annual Reebok Crossfit 306 Powerlifting Open. Our community was represented well, with eight 306 athletes, along with Coach Steve Price, returning to the platform.

The morning session was filled chock-full of 306 talent. In the Women's flight, Chelsea Sveinbjornson, Brandee Borne, and Lana Price-Wright displayed tremendous strength. Chelsea’s 72kg class debut resulted in provincial records in the squat, bench, and total (105, 77.5 and 295 kg). As a veteran lifter but a first time competitor, Brandee's wasted no time making a name for herself. As an 84 kg +, Master I lifter, Brandee hit provincial records in the squat and bench (110 and 65 kg. Reigning Junior 84 kg + provincial champ. Lana Price-Wright, hit personal bests in the squat and deadlift (145 and 137.5 kg).

On the Men's side, our mid-weight 306 lifters represented well.  Lifting at a lean 74 kg, Tim Gabb hit a personal best squat (167.5 kg) in his first meet.  Bill Trelnuk, Clint Senko and Rob Lovelace represented the 83 kg weight class well. In his first Saskatchewan Powerlifting Association sanctioned meet, Bill improved on his squat and deadlift (155 and 205 kg).  Clint Senko also hit a personal record squat (165 kg). Rob Lovelace had an outstanding day at his first meet. Rob hit personal records in the squat, bench, and deadlift (182.5, 142.5, and 222.5 kg), obtained a total qualifying him to compete at the national level and moved up the 306 bench press record board.

Last but not least, the 306 big rig, Luke Gordon, man handled some weights during his first competition. Luke hit personal bests in the squat, bench and deadlift, (200, 142.5, 252.5 kg) and moved into first place on the 306 deadlift record board.  This also means you now need to deadlift 550 lbs to be in that exclusive club.

Coach Steve Price displayed his powerlifting prowess by hitting a provincial record squat (187.5 kg) and total in the 66 kg Junior and Open classes. 

The day was a success but would not have been possible without the coaching of Gen Grant, Kent Brown and Jessie Buydens.   A big thank you to everyone who volunteered, particularly Viki Cirkvencic, Samantha Mitchell, Jeff Woo and Bones.   Time and time again 306’s rally together to help make powerlifting the growing and successful sport it is in Saskatchewan.  As always, thanks to Jay and Rebecca for letting us take over 306 for the day.

Full meet results can be found here. If you are interested in representing 306 upcoming Saskatchewan meets include the Unparalleled Open, June 28th in Moose Jaw and Provincials, September 13th in Regina.  

- Marc

306 lifts heavy!

On Saturday 306 hosted an Olympic lifting meet. 306 had 4 competing athletes, who combined for an incredible 7 Provincial records!

Congratulations to Jeff Woo for winning the 62kg weight class and tying the clean and jerk provincial record in the process.

Rob Lovelace was edged out of the gold by 1 kilo, but hit a personal best 300lbs clean and jerk.

Kaley Pugh established all three Masters records in the 35-40 year old age group and took home a bronze against all other lifters in her weight class.

Coach broke all three provincial Master records, and topped it off with taking the all time clean and jerk record in the 77kg weight class enroute to claiming the gold and posting the top Sinclair ( weight lifted/body weight) across all lifters on the day.

A huge thanks to Jac Pennock, Mike Letendre, Kent Brown, Lana Price-Wright, and all other volunteers who helped us throughout the day.  Loving 306!

-coach