They have just announced the 1st competition is taking place on January 14th and 15th. It is structured much like the open last year, where you need to compete at an affiliate or send a video in to be judged. They will announce the WODs in the morning of the 14th and you have until the evening of the 15th to submit a score. There will be 50 women from the East and 50 women from the West competing, so let's get our ladies registered to represent the West and support this group. This is the first event that they are hosting and registration is FREE! We will program the WODs as the weekend WODs, so you'll be doing them anyways;). Go to www.crossfitladiesofcanada.yolasite.com to register and to get more information. It will be a ton of fun, so please register and let's show them how strong the ladies of Reebok CrossFit 306 are! If you have any questions, feel free to ask Jason or I at the box. See you soon!
- The Buddha
During the Christmas season, I always find myself reflecting on life, on the past year and wondering what the new year will bring. This past year has been nothing short of crazy, including a new baby, a cross-country move, career change, athletic triumphs, closing of a business and starting a new one. Sometimes, when life feels like it is out of control, all of a sudden, you end up in the place that you are meant to be.
For us, that is here in Saskatoon, at Reebok CrossFit 306. We are thankful for being in a great city, close to an amazing and supportive family, old friends and new ones. We are greatful to each of you for welcoming us and building this community with us. Crossfit has given us so much and we love that we are able to share our passion of sport, health and wellness with you. Thank you for allowing us to be on this journey with you. We always say, to quote a wise woman (Debbie O'Rourke), that "CrossFit gives you gifts everyday", and that is so true. Our gift is to be a part of this journey with each of you.
Thank you all for your thoughtful gifts! We appreciate them so much and are touched that you did that - just another testament to the quality of the people that we have here. So, THANK-YOU members at Reebok CrossFit 306!
Remember that there is only one WOD tomorrow (Christmas Eve) at 10:30am - Noon. Bring out your festive gear and we will enjoy a fun, team workout to kick off Christmas. We will be closed on Christmas Day, but open Boxing day for 2 classes at 11am and Noon. Then we return to the regular schedule. See you in the morning!
I always find that getting back on track after a week of being 'off the wagon' can be a little challenging. My body quickly gets used to eating more calories, a higher sugar consumption, and it starts to crave sweets, and I am a lot more hungry. This is all very normal, however I like to get back on track as soon as I can. When I feed my body whole and natural foods in the right portions, I feel amazing. I have way more energy and have stronger workouts. For me, my diet accounts for 90% of my performance and 10% would be my training. If my diet is not dialed in, I feel tired and my work-outs suffer. I don't have the same intensity and therefore don't see the same results.
Now that you have been in the crossfit community for a while, you have heard the chatter about the Paleo way of eating, the Zone diet. The theory is that this style of eating, just like our training is the way we are naturally made to eat and exercise. I can tell you that I have never felt better than I do, eating this way. I used to suffer daily from pain and digestion issues. After switching my diet, I am pain free.
So, here is the challenge. I will be taking those wanting to participate through a 30 nutritional cleanse. After the 30 days, we will work with the paleo/zone ways of eating. The cleanse helps to cut sugar addictions and clean out your body. I find that it is really helpful, especially when switching to paleo eating. I use the Isagenix 30 day cleansing system. I have used it over the past couple years and love the products. The protein is the best quality that I have ever tried (and I have tried a lot). The cost for the cleanse is just over $300.00 for the 30 days. That takes care of 2 meals a day for the 30 days as well as your cleanse and support tools. We will start on January 09th, so I will need to know who is interested so that I can order all the kits in by January 02nd. We will take measurements and before pictures and track the progress. We will do the first session at 7:00pm after the last WOD. This will give us a chance to go over the products as well as take measurements and the before and after pictures. If you want to bring a friend who isn't a member, just for the cleanse, feel free. They can come to that 7pm session.
Feel free to research the products at www.isagenix.com. If you are interested, please send me a quick e-mail and I will get all the information that I need from you. Please let me know by December 29th if you want to participate as I need to get organized for the group.
Lastly, enjoy the holidays. Laugh, eat, be merry and enjoy the company of friends and family. Be sure to participate in the activities that 'feed' you, whatever that may be:). See you soon!
Not only has he been crushing our WODs of late, but he brought us some nice lacrosse balls as a house warming gift. Now we can all roll out our sore muscles after those crazy WODs. Thanks Corey, love having you as part of our community.
Jay
Well, we started last Saturday and today was our first official check in day to see how we are doing. I have done this before and know first hand how well it works, but I was amazed how well everyone is doing. 5/7 of us weighed in and lost a total of 30 pounds and each person lost anywhere from 4 - 7.5 inches! The power of the cleanse is amazing. Such a great way to get your diet on track.
If anyone is interested in joining the January group, please e-mail me and I will get you the info - rebecca@crossfitreebok306.com.
Keep up the great work!
Rebecca
Dec 24th - One epic WOD at 10:30 until Noon. This WOD is designed to guarantee you can get away with eating, and drinking... as much as you want on Christams Eve.
Dec 25th Christmas Day - Closed - Enjoy the time with your loved ones
Dec 26th - Boxing Day - Weekend schedule, well almost... 10, 11,
Dec 27th- 30th - Regular hours
Dec 31st - New Year's Eve - Another epic team WOD at 306 - 10:30 until- noon
Jan 1st - New Year's day - Closed
Jan 2nd - 10 -11 only
Jan 3rd on regular schedule.
As our website glitches have almost all been workout it is time to go in and finish creating your profile. Upload your picture, add comments to our daily blogs, talk about the days WOD. Provide your testimonials, and generally get to know each other. Looking forward to your comments.
Jason & Rebecca
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.
2 mins on 2 mins off
x 8 rounds -
12 or AMRAP thrusters at 115/85,
12 C2B,
12 or AMRAP bar burpees.
Odd rounds as written, even rounds reverse order.
So AMRAP burpees odd rounds, AMRAP thrusters even rounds
Score is total reps on the AMRAPs keeping odd and even as separate scores.