Bringing More Value to 306!

When 306 opened over two years ago, we had a very clear vision, Rebecca and I wanted to create an unmatched supportive and competitive community that would become a destination of choice for all those seeking to achieve higher levels of health and fitness.
 
With this vision in mind,  we've made numerous improvements to the 306 experience over the last two years: quarterly visit by national bronze medallist Richard Gonsalves,  quarterly nutritional seminars with Sam Mitchell, addition of Marc Morris as dedicated Powerlifting Coach, amongst others.
 

In January we brought on site massage therapy and on site nutritional counselling.  These were two valuable services that we believe will help our entire community get to higher levels of health and fitness.  

 
In February we will be introducing our partnership with Marc Morris and his newly founded company Polyhealth (see his website here).
 
Marc has been part of the 306 community for a year as the head of our Powerlifting program.  In this short time frame, he has proven to be incredibly skilled at periodizing athletes to peak for competition and creating very individualized plans for his lifters.  As a result, his program has qualified eight athletes to this year's upcoming PowerLifting Nationals.
 
We will now be bringing Marc on as - Scientific Director, High Performance Coach.   His mandate for 306 will be as follows - to be an available resource to help any athlete looking to have their program individualized.  The current 306 program has produced incredible results.  Our community will continue to experience J.Cain designed WODs, the difference is that you may now work with Marc to help decide from week to week and month to month which WODs you should attack, when you should plan rest days, and how to go about improving on your weakness all while training with your 306 peers in our classes.
 
Marc and I will also be working closely together to design the individualized programs for the regional team once that team has been selected.  Finally, Marc and I will look at the year as a whole and devise  a more cyclical program designed with periodization to help our community all peak for the Open and Regionals.
 
Even if you are not interested in any competition or anything of the sort there is no down side, you'll just find yourself probably at your peak in May, perfect for the start of "Lake" season.  If you are eyeing the Open and beyond this will help us all ensure that we are at our peak at the right time.

 
Please help me and congratulating Marc on his expanded role with 306.

-- 

 

CIC - What a day, what a community!

Yesterday, 306 had 28 athletes competing in the Cast Iron Classic - team competition.  It was quite the day...for some a first competition, but for all, a chance to come together as a community to train hard and suport each other.  It was a new experience for me, having the opportunity to compete in a local competition.  I thought that the competition was well put together and I was so impressed with ALL of our athletes, from how they competed to how they mingled with fellow crossfitters.  Everyone went in to each WOD and pushed to their limits, no one gave up.  Coming out of the first WOD, people PR'd on their back squats - some doing their 1RM for 3!  We had 3 teams make it to the finals - Top Sirloin in the Brute division and Parker's Revenge and the Barbarians in the Beast Division.  Top Sirloin pushed hard and took 1st place in the Brute division for the day.  Way to go Beth, LT, Kourtney and Clint!!  You guys pushed hard and smiled the whole way through.  Parker's Revenge took 4th overall and the Barbarians took 6th place.  It was incredible to watch Ty and Jason back squat 425 pounds for 3!  

In the Brute division - Sweaty Wall Balls (Mike Letendre, AJ, Jac and Holly) missed the final by 1 point and finished 8th overall, Team Sveinbjornson finished in 10th (Chelsea, Stephan, Steven and Cassandra) - Chelsea started off with a very impressive 240 Back Squat for 3!  Cast Iron Killa took 21st, Four Play took 28th - and way to go guys, with a last minute sub due to injury and illness with first time competitors, you guys gave everything you had and pushed through everything, way to go Devon, Clay, Heather and Megan!  Team Secure finished in 37th.  

Here is what I loved about the day...first of all, as an athlete, I had the most amazing team.  I have had the pleasure of training with and becoming friends with Ty, Viki, and Aaron over the past couple years.  Always supportive and helping us to push to our limits - Thank you for a great day & truly being an example of teamwork!  I am sure that each of you have similar feelings for your teammates.  As a coach and affiliate owner, I couldn't have been more proud of how each and every athlete and fan conducted themselves.  There were pep talks, good luck and way to go high-fives, laughs, smiles throughout the day.  306 really has grown into a family over the past couple years.  

After the day was done, a number of people went for dinner and then to the after party at Winston's.  This is always such a great time.  There is nothing better than siiting back, sharing a drink or 2, stories of the day and a lot of laughs with friends.  It gives us a chance to mix and mingle with athletes from other gyms and come together as a greater community.  Thank you to Lana for bringing your table and working on the athletes - you saved me after WOD #2!  Thank you to Chad and Val and all the people at Synergy who put on a great event.  It was a ton of fun and I am sure that we will have even more participating next year.  

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

On Site Nutrition Counselling

It is with great excitment that Rebecca and I would like to welcome Sam Mitchell to the 306 staff team.  Sam will be offering nutritional counselling on site at 306.  Please read her message below: 

 

Hello Reebok Crossfit 306 Community!

 

My name is Samantha Mitchell and over the last year I have been partnering with Rebecca and Jason to bring nutrition seminars into 306.  I’m a firm believer that in the quest for healthy living requires equal focus on nutrition and physical activity. It is with great excitement that I have come on board to service the nutrition need of the 306 community in a greater capacity. Starting January 15th I will be available for scheduled consultations.  My goal is to provide you with the information you need to understand your nutritional needs and give you practical recommendations to help you achieve and maintain your goals. Weather your needs are focused on leaning out, building mass or improving an overall healthy lifestyle I will be able to assist you in creating a plan for your journey. 

Price: $50+tax/hour consultation

 

To set up an appointment please e-mail me at SamMitchellNutrition@gmail.com 

 
Sam Mitchell
BSc Human Kinetics University of Guelph 
MSc Nutrition University of Saskatchewan 

 

Today's Workout (WOD):

Featured
Learning the basics week #3

A: On the 2 minutes at increasing loads x12

Double full clean and jerks

B: Back squats

6x6 at 60%

Latest News: