At the end of each class throughout the day at the gym we record our scores on the whiteboard. This is done for a couple of reasons. One of them is most certainly not to compare members within the community. Another thing that is definitely is not intended for is breed competition. It is done so that you can track your results and see progress. It is done so others coming in to the gym have an idea of what they’re getting in to. It also helps coaches be able to start thinking about the individualized scaling we provide ahead of time by referencing previous members. It is also meant to bring pride to the person who’s name it wrote beside. Be proud of the effort you put in that day. Your score does not matter in the least “compared” to anyone else. It is yours.
Why is nutrition so confusing?
I read an interesting article recently entitled “Why Nutrition Science is So Confusing”. I could not have agreed more with the title of it so it caught my eye right away. Ever flipped through any news stand “fitness” magazine and read about this months new-fad diet? Ya, actually neither have I but I have seen the covers of them sitting there haha. We are constantly bombarded with the next “great thing” in nutrition. In our ever-on social media age (read the last blog if you have not already!), its all too easy for an “expert” to throw out their amazingly new knowledge-bomb for the world to see.
Focus.
CrossFit works. As a training methodology it produces very fit individuals. To whatever that outcome looks like on varying degrees, it works. If the goal is to be a high level athlete, training in CrossFit will definitely help get you there. If the goal is to be able to walk when you are 80, training in CrossFit will also help you get there. One of the biggest keys to success within CrossFit training is the “focus”.
New Year, New Goals
First, welcome back! This is my first blog of a whole new year in a whole new decade. My records tell me this is blog #95; approaching that century mark. I certainly do not claim to be an expert in any area and I get as much growth out of researching topics and ideas to pass along to you, as hopefully, you get out of them. I always try to find a balance of topics; be it mental or physical, to try and better ourselves in fitness so that we are able to better ourselves in life. Thanks for sticking with me and here’s to the start of a new year worth of information to help you on your journey.
12 days of fit-mas
First, let me say Merry Christmas to everyone. Thank you for making Reebok Crossfit 306 a part of your life. As a coach, I feel blessed to be able to call the people I get to spend an hour of my day with friends. I hope you enjoy the hour of your day that you invest in your fitness and health and value it as much as I do.
Managing arousal
Something for everyone
I have the day off work. Once the 7am social media posts get out into the world, it won’t be a surprise to anyone (haha). I hope you all had a designated driver to get yourselves home at 8 in the morning! Anyways, having the day away from coaching allowed me to get in to the gym and work out with our FitOverFiftyYXE group. Usually I am at the helm of the group but Rebecca stepped in today. I got to do the entire class with them, which was most excellent. Thanks for allowing to be on the other side of the “PVC”, we shall say, Rebecca and thanks to the group for the amazing workout.
CrossFit with landslide legal victory
As a rule for myself, I usually try and stay away from any of the “political” side of Crossfit in these blogs. You may or may not know that Crossfit has a very active “team” of people at Headquarters who spend a ton of time, and money, both challenging and defending ideas around health and fitness. They do not shy away from a fight and will defend their stance with the full corporations might. Last week a close to six year long battle came to an end in a courtroom after literally millions of dollars in legal fees and proceedings. I thought this one was worth sharing as it plays directly in to what we do at 306 and bringing in new members, as well as retaining current ones.
Mental muscle
We have all seen a some “great feat” at sometime in our life. Whether it be athletically, in business, in our personal life, whatever. Something that has “wowed” us. Regardless of what it was, one thing all those amazing feats had in common was a tremendous amount of focus to make them happen. They didn’t happen by accident and they didn’t happen without effort.
why high intensity
Never be disappointed in your efforts. Having bad technique on clean twenty-three in a twenty-four rep clean cluster is not something to shake your head about. You have found your technical limit and now you know where you have to really start with the “intensity”. The person who has 50 pounds more loaded on the barbell and makes them all look easy and pretty is not working at the same “intensity” and therefore not improving as much as you.
Not Another nutrition story
Nutrition fads. There are more different ideas and schools of thought on nutrition than there are movements in Crossfit. First and foremost, let me say that I, by no means, claim to be an expert on the subject. Also let me say, I certainly do not think you need to be an expert on the subject in order to very quickly and drastically affect your health and fitness with nutrition.
More Burpees…?
Sleep! More.
Final 2020 open results
Well, that’s all folks. Just like that the second Open of the 2019 calendar year has come to a close. Our 2020 Crossfit Open marked the first time the classes have thrown down against each other. Our goal was to create some friendly rivalry and competitions for some serious bragging rights and a real solid trophy with the class name on it. I wanted to make a quick post about the results and more importantly, to encourage everyone to keep the momentum going moving forward. Here’s how things shook out.
Would you?
Let me ask a couple questions. Have you ever picked up and moved across the country, leaving all your family and friends back at home? The thought of doing so does not sit well with most people and it’s not something most are willing to do. The uncertainty of selling your home. Trying to figure out via a quick Google and a couple day “house hunting trip” which neighbourhood you want to settle in. Arrive in a brand new province, city and neighbourhood. You don’t know anyone else there but you have to be there. You get settled and adjust; meet the neighbours and of course make some new friends. Figure out the local coffee shop you like the best, which restaurants you enjoy and settle in to a routine. Two years later, you are told to move. Again. Another couple provinces over. You start the process all over. Here’s the good news, at least you are still in Canada.
"Our issue isn't that we need more funding, we simply need a healthier population."
In 2019, total health expenditure in Canada is expected to reach $264 billion, or $ 7,068 per person. It is anticipated that, overall, health spending will represent 11.6% of Canada's gross domestic product (GDP).
It is in my opinion that we do not need to spend a single dollar more on healthcare than our current levels. Our expenditure should be more than adequate. However it doesn't seem to meet the needs of our populace and it is a constant point of contention and discussion. Our issue isn't that we need more funding, we simply need a healthier population.
Yes a healthier population. The bulk of healthcare cost get used up by patients needing drugs, treatment, and ultimately expensive hospital care, to treat disease brought on by poor lifestyle choices.
That's right poor lifestyle choices. Our eating habits, our sleep habits, and exercise have eroded over the last 50 years. Kids are fed fast food and treats regularly, high school teenagers will walk over the local malls and convenience stores at lunch in search of pop and chips, adults use drive throughs daily, consume alcohol weekly and exercise little. Our consumption of live streams, and video games is at an all time high.
Walk around any public space and take a look at our general populace. Do we look healthy as a group or have we all accepted that it's ok to let ourselves go?
The best news is that it's never too late, we can all make some small changes daily to improve our lives. Put your phone away two hours before bed, I guarantee a better sleep. Reach for apples not fries. Skip the after work drinks for an after work workout.
Let's stop asking what the government can do, what our mayors can do, what doctors and nurses can do, and what others can do. Let's start by looking at ourselves and saying
What can I do to today improve my lot in life! We are not hopeless victims at the hands of big government, we are 100% capable of improving our own daily lives by actively choosing to do so. So let's choose to do so!
Good days & bad days
We all have them. Those days when things just click, we feel good, we move good; and overall, we perform well. These are our good days. Then we have days when nothing seems to work out for us. We just feel like we have it and movements don’t feel right. They’re going to happen. Both of them - the good and the bad. For the sake of this blog and because it’s what I want to talk about here, we’re going to keep this to the confines of our workouts in the gym. All other aspects of “good days” and “bad days” are on the table, but you’re going to have to sit down one and one with me and maybe bring in someone with professional training to help you out as I can not (that’s a joke haha). …
They’re coming for you!
They’re coming for you! Week three of the Open has come and gone and we have yet to see either pull ups or chest to bar pull ups. Rest assured, one or both of these movements are going to be seen in the next two weeks of the Open. Both of these movements, the “pull up” and the “chest to bar pull up” are built on the same principle and movement pattern. For the sake of this blog, I’m just going to address them as “pull ups”. Essentially what changes is just the amount of power we put into the “pull” to change how high we rise to the bar. …
It’s OK!
We’re in to week 3 of the 2020 Crossfit Open workouts. We have had some amazing scores roll in for the first annual “306 Class Open Championships”. I know I speak for more than just myself when I say that as a coach, it has been a thrill to watch people push and grind for every rep they can muster up. That kind of effort and grit is contagious in the community. Some of you have set new PRs and left the gym on a high. However, some of you have left the gym a little disappointed or frustrated. …
Week Two 306 open update
Two weeks of the Open have come and gone! Our 306 Class Open has proven to be a success and generate a lot of fun, and smack talk, in the gym. I love it ha!
We have been keeping track of the scores and averaging out a scaled and Rx leaderboard. Average reps for each workout can be seen as well as the points assigned for placement. Six points are awarded for first place, five points for second, down to one point for sixth place. Points will be totalled up at the end of the Open to find a scaled and Rx winner. Here’s a look at the standings as they are after 20.2 this past Friday.
As we can see, things are pretty tight in the scaled division. All six teams are separated by a spread of only 2 points. As we go through the final three weeks, every point is going to matter so make sure you come in and support your “team o’ choice” and help out their score. “That’s My Spot” has shown the most promise here as consistency wins overall in Crossfit. “Jay’s Favo’u’rites” also have the 8 points but have got their via a first place and fifth place. Stay tuned to see how it shakes out. On the Rx side of the house, #CEO has jumped out to an early and commanding lead. They are set to be the team to beat in the Rx division going forward. Remember the earlier blogs on this, and bribes are in-play and completely legal to recruit to help your team’s cause going forward.
With three weeks to go, it’s still all up for grabs. Make sure to come in on Friday’s to get your scores in. Stay tuned for more updates in the weeks to come. Best of luck to everyone and see ya on the leaderboard!