They were the bane of my athletic career - double unders!

I’ve always been a fairly athletic person and learning new physical skills has always come fairly easy to me. Until someone introduced me to double unders. I struggled. And struggled. Said a few choice words more than a few times. And struggled. I bought four or five different ropes in an attempt to “change something up” in hopes they would click. In the end, it was nothing but time practising them. A lot of time practising them. I remember my calves being so sore from countless broken sets day after day. They eventually stuck and I was off to the races…

…Rizzo also points to data analyzed from the National Health Interview Survey (NHIS) linked to death certificate data in the National Death Index to support his claim that seniors need more exercise, and particularly weight lifting, to age well.  The data revealed that adults 65 years and older who strength trained twice a week had a 46% lower mortality rate and that strength training reduces all causes of death, including cancer and cardiac death…

See the full article at:

https://www.forbes.com/sites/robinseatonjefferson/2018/10/15/do-you-even-lift-grandma-why-older-adults-should-be-making-gains-its-more-than-just-bro-science/?fbclid=IwAR2Gg5D9XayUaf2WnkgcGqESwl00hygR4W6Ec36c7r3hMLnb8ctsIK4-gZ8#507efdc26911

If you have ever asked yourself this question before, continue on reading. This is another one of those “Crossfit rabbit holes” that we could jump down but I will try to be as informative and objective as I can on this. It is a huge topic and I will make a lot of generalizations with the hopes of shedding some light to people who may not know any better.

Kelsey and I are so excited to be starting a new set of Ladies only Bootcamps.  Over the years, we have met so many incredible women that have inspired us.  You don't need any experience or to even know what CrossFit is.  All you have to do is show up and we will take care of the rest. 

In the last blog, we talked about diagnosing the cause for some common lower back pain. We identified if we were by default, stuck in “flexion” or “extension” (if these words don’t mean anything to you, reference back to the last blog post and watch the attached video).

Another Reebok CrossFit 306 3 on 3 Throwdown has come and gone. The atmosphere in our gym was absolutely electric all day and was deafening by the time we came to the head to head semi-finals.

36 teams started the day across three divisions. By mid-afternoon only the top four teams remained. Top teams got “home field advantage” over their adversaries. This meant that they could select the order and their opponent as well as the WOD that benefitted them the most.

In the scaled division the teams picked from Grace, Fran, and Annnie, classic CrossFit benchmarks. The top ranked team from Reebok 306 lost their opening match-up on Annie and had to win both Grace and Fran to move to the finals. They would win both, Fran by a hair and eventually took the finals as well.

In the intermediate division the top ranked team fromCF Warman matched up against Reebok 306 athletes. Warman would win both match-ups and face off against Strongfit from Saskatoon. CF Warman would go on and win the finals and capture their first team title at the 3 on 3.

The RX division was deep, featuring former Games, and regional athletes as well national level lifters. Team 306 with two regional athletes, Aaron Parker and Eric Peterson, won three of the first five workouts showcasing that they had the most well balanced team. They moved through the semis after Kelsey Rhode put up a World Class 5:09 on DT. They met up against CF Man-Made from Edmonton for a hard fought final. Team 306 took the victory.

A giant thank you to all the athletes for competing and putting forth such a strong effort, the spectators for brining in all the excitement and the volunteers for making the day run smooth.

We’ll see you all in June for our next comp at the 2nd Annual BeLikeBruce Fitness Festival.

Our leaderboard for this weekend's event can be found at the following link!

http://3on3throwdown2018.wodcast.com

If you are reading this, there is a pretty good chance you are a person who does CrossFit. If you are person who does Crossfit on a regular basis, you are more fit than the average person…

Why You Struggle with pull ups - by coach TJ

You have been doing CrossFit for a while. You come in day after day for the workouts. You are feeling better, looking better and performing better. Yet day after day you are stuck on a scaled version of a pull up. While scaled versions of a pull up (banded or jumping for example) are great exercises to keep allow the hear rate to stay up and get the conditioning portion of the workout, they will not necessarily translate into you magically not needing the box or band one day…

As we welcome so many new members every month, some of us don’t know a lot of our general agreed upon rules to keep our gym safe and fun for all. Here is a quick review of some principles that we try to maintain at 306 to ensure an incredible experience for all.

It’s Crossfit and it’s meant to get messy…

As we welcome so many new members every month, some of us don’t know a lot of our general agreed upon rules to keep our gym safe and fun for all. Here is a quick review of some principles that we try to maintain at 306 to ensure an incredible experience for all.

We are so happy to announce that Coach Sam and David have welcomed to the world a healthy baby boy.  Westley Mitchell Mapeltoft was born yesterday at noon.  Mom and baby are doing great!  

“Toes To Bar”. They are a basic movement that lend themselves terrifically well to all of our other gymnastic bar movements. Controlling, or “linking”, our T2B is a great starting point for those butterfly pull ups, butterfly chest to bar and linking bar muscle ups.

What does ageing look like? Sometimes we think it’s inevitable that we lose all muscle mass, end up a little soft around the middle and not able to move so well. It may also seem pretty normal that a few medications in the cupboard are just a part of the process. As I get older, I want to make sure that I can do anything that I can to ensure that I can have a good quality of life as I age. I don’t want to think that there is a time that I can’t care for myself. Maybe that time does come, but I want to do whatever I can to make that as short as possible. I have often wondered how much “nature vs. nurture” affects us. Were some just born to age better? While I believe that nature does play a role, I also think that nurture plays a bigger role. Think of your body as this house. On the left, you didn’t clean regularly or keep up with the yard. You didn’t care for it and just let tme and the elements take its tole. The house on the right, well, you did your yard work, regular maintenance, cared for it and stayed on top of up-keep. Just like the house, the same can be said for people…

Rest Day Blog - by coach TJ

When To NOT Come To The Gym

For many of us, our time spent at 306 is our “get away”. Time to forget about the day to day rigours and just move. We get to socialize and catch up with our friends in the community and spend time making ourself better. However, sometimes “more” time in the gym will not make us better…

We teach kids healthy habits. To be better at sport, and life. Register today for our twice a week kids program. All details and registration available on our website at

https://www.reebokcrossfit306.com/kids-fitness/

Time to prioritize you! Ladies only bootcamps at Reebok CrossFit 306 are designed for all you ladies that are always putting everyone's needs ahead of your own. Join our bootcamps and start focusing on you!

Our next bootcamps start Thursday August 30th!

Classes are offered MWT at 8pm or MTT at 9AM. Find out more and register by visiting:

https://www.reebokcrossfit306.com/crossfit-bootcamp/

Limited spots, so don't miss the chance to start living better now.

It is with great excitement that we would like to welcome TJ Nicholson (@nich.tj ) to our staff. TJ will officially be our Sales and Operations manager along with being our dedicated full time morning coach . He will be covering the 6,7 and 10 am classes. Please join me in congratulating TJ on his new position. #reebok306 #reebokcrossfit306 #saskatoon#saskatchewan #coach…

On June 09th and 10th, the CrossFit and Endurance communities came together to celebrate a friend and loved one, Bruce Gordon.  Bruce LOVED fitness and his communities.  We thought this was a great way to honour the man who touched so many people.