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.

 

Favorite quote from yesterday "Chandra"

Thought I would share my favorite quote from yesterday by our very own Chandra.  First a little  on  Chandra.  Chandra has been with us since opening day.  She has an infectious smile that she manages to keep through very challenging WODs.  On her very first WOD,  she looked over at me and said " I think you have me scaled wrong", I assured her she was fine".  She persevered and finished the WOD and would proceed to return the next day, though not fully recovered from her first WOD but still smiling.  Since that first day, she has steadily improved, even training twice yesterday, truly inspirational.  Now yesterday she finally started to hit her Double Unders. At the end of the WOD she was thrilled, she pulled me aside and said after we posted her score,
" Did you know that fifteen of those f%67*&* were DU!". 
Great job Chandra, glad to have you as part of our community.

Registration and Schedule

Hi everyone,

It seems as though our registration has had its kinks worked out.  So everyone please ensure to register for the month and start booking your class time online.  If you are having any difficulty don't worry about it.  We will do it together at the end of your next class.  Please note that are schedule for the month of December up until the 23rd is as follows:
M-F 7,9, noon, 4, 5,6
S-S 10,11,12

See you soon.
Jason and Rebecca      

Day 2 at 306

Day 2 at 306 was just as thrilling as day 1.  Our community keeps growing, please be sure to introduce yourself to everyone.  Some of the key highlights from yesterday included, Ryan Johnson setting a new standard and coming in for two-a-days!  Nakuna and Brett displayed tremendous power through the deadlifts, while Jannell and Laura made quick work of the push-ups.  Chandra keeps smiling through all of the exertion and maintains that is truly hard work.  Dan and Patti realized that there is a competitive component and pushed each other to the limits.  All in all an energizing day and truly the start of something great. 
In health,
Jay and Rebecca   

Welcome to Reebok Crossfit 306 and Registration

It is hard to believe that this day is finally here.  We made the decision to open the first Reebok CrossFit box in Western Canada back in August and have never looked back.  Over the past four months, we have been planning, ordering equipment, and getting the box ready in anticipation of this very moment.  We are so excited to get to know each of you and support you on your CrossFit journey.  Whether you have never been active or you come from an elite sporting background, we are in it together.  aving issues with our registration process?  Well, don't worry about it.  Check our schedule for our class times and come at a time that suits your day.  After the WOD we will personally help you with the registration process.  All the kinks should be worked out soon.   

News & Updates Article

This blog category is for all the exciting news and updates regarding our gym. Here we will cover general news about upcoming events, business news and policy updates. 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 blog category is for all the exciting news and updates regarding our gym. Here we will cover general news about upcoming events, business news and policy updates. 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 blog category is for all the exciting news and updates regarding our gym.

This blog category is for all the exciting news and updates regarding our gym. Here we will cover general news about upcoming events, business news and policy updates. 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 blog category is for all the exciting news and updates regarding our gym. Here we will cover general news about upcoming events, business news and policy updates. 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 blog category is for all the exciting news and updates regarding our gym. Here we will cover general news about upcoming events, business news and policy updates. 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 blog category is for all the exciting news and updates regarding our gym. Here we will cover general news about upcoming events, business news and policy updates. 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 blog category is for all the exciting news and updates regarding our gym. Here we will cover general news about upcoming events, business news and policy updates. 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 blog category is for all the exciting news and updates regarding our gym. Here we will cover general news about upcoming events, business news and policy updates. 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.

New Members Article

This blog category will used to highlight our newest members as they join our exciting community. It's a place to introduce our newest friends to everyone with a brief introduction and overview of some individual accomplishments that happened during the On-Ramp process. 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 blog category will used to highlight our newest members as they join our exciting community. It's a place to introduce our newest friends to everyone with a brief introduction and overview of some individual accomplishments that happened during the On-Ramp process.

This blog category will used to highlight our newest members as they join our exciting community. It's a place to introduce our newest friends to everyone with a brief introduction and overview of some individual accomplishments that happened during the On-Ramp process. 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 blog category will used to highlight our newest members as they join our exciting community. It's a place to introduce our newest friends to everyone with a brief introduction and overview of some individual accomplishments that happened during the On-Ramp process.

This blog category will used to highlight our newest members as they join our exciting community. It's a place to introduce our newest friends to everyone with a brief introduction and overview of some individual accomplishments that happened during the On-Ramp process.

This blog category will used to highlight our newest members as they join our exciting community. It's a place to introduce our newest friends to everyone with a brief introduction and overview of some individual accomplishments that happened during the On-Ramp process. 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 blog category will used to highlight our newest members as they join our exciting community. It's a place to introduce our newest friends to everyone with a brief introduction and overview of some individual accomplishments that happened during the On-Ramp process.

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.

What is Fitness ?

What is Fitness

What is Fitness

Fitness 2

Fitness 2

What Is Fitness and Who Is Fit?

Outside Magazine crowned triathlete Mark Allen "the fittest man on earth." Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines "fitness" and being "fit" as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.

Crossfit's Fitness

For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That's what this issue of CrossFit Journal is about, our "fitness."

Read the whole PDF article

Courtesy of The CrossFit Journal

Virtuosity

Courtsey of The CrossFit Journal

In this 2005 open letter to CrossFit trainers, Coach Greg Glassman discusses the importance of virtuosity, defined in gymnastics as “performing the common uncommonly well.”

Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.

I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. CrossFit trainers have the tools to be the best trainers on earth. We want virtuosity!

 

Today's Workout (WOD):

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Test Helen!

Part A: Helen

3 RFT of

400m run

21 KBs at 24kgs/16kgs

12 pull ups

Part B: Mobility

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