I’m excited to let everyone know that I have opened up some hours in my schedule for some one on one and small group training sessions! I am happy to work on any skills and movements you feel need some attention. Recently I have done some private sessions with people focusing on gymnastic skills and tuning up Olympic lifts. I have had a lot of personal success over the last year with my gymnastics skills. As coaches we learn a lot through personal experience and I want to share what I have learned; especially progressions and movement patterns that will help build strength and body awareness to improve technique and efficiency.
In the past I have heard a lot about my glutes not firing properly and the issues this caused to deal with. Coming out of an injury and re-building this muscle group from the ground up is something I feel confident helping others with. It’s a more common issue than most people might imagine.
With the CrossFit Open under way now is a great time to dial in and focus on those pieces that give you a bit of a tougher time.
If you are interested in booking some time please take a look at my schedule online under the Personal Training tab in Mindbody and you are welcome to ask me about other times if the availability doesn’t work for you. These sessions are available to both CFS members and non members
Kale, by far, wins most changed athlete in the 4 years that he’s been here. Does anyone else remember this day when we did Murph but he didn’t hear the part about breaking up the work however you need to so he just did the 100 pullups, 200 pushups and 300 squats in order… ie Iron Murph??!
* Connor (you still count Connor!)
* Sean B.
* Vanessa D.
* Matt L.
Here’s how the Opens are going to run at CrossFit Squamish:
Workout announced at 5PM
*all competing athletes and judges must read and watch the posted info on the CrossFit Games site.
The heat schedule for Friday night will be posted on the CrossFit Squamish Facebook page.
*any changes or requests need to be made by 12PM. After that your heat time is fixed. Keep in mind that if the workouts are short (which they usually are) then you will all be in and out quickly regardless of when you start. Any athlete that has Regionals potential (individual or team) will need to have their workouts video’d and will likely be in later heats.
Note: the workout for all classes on Friday will be the Open workout. If you cannot make the evening time then you can get your workout in earlier in the day. If you MUST do it on Thursday, Saturday or Sunday please let us know.
Heat 1 begins at 6:45pm. All subsequent heats follow as per duration and reset times appropriate for the WOD
*there will be a warm up posted and a coach in the warm up area, but the athlete must be ready 2min. prior to their heat beginning.
**this also means that the 6:45 class for the next 5 weeks will be cancelled.
***only registered athletes will be allowed to train after 6:45 (and Darksiders).
If you wish to be a judge please touch base with me this week. I’d like to roster 10-12 judges for the Opens WODs.
To be discussed only after the Friday night WOD.
One of the reasons we’re so excited about running the workouts on Friday nights is the ability for people to come down and watch our athletes compete. The first heat will begin at 6:45 with all other heats to follow in tight succession (the full heat schedule will be posted on our Facebook page Friday morning). We would encourage all our athletes their friends and family to come down cheer and check it out.
The road to the games begins in 3 days!
- CrossFit Squamish Coaches
Ok, even though I fear what might happen when I tuck this stirrup pant INTO my ski boot on Sunday I am also excited for the warmth that is created by the one piece ski suit and the flexibility of the spandex bottom half (good for tucking on the flats I assume?). There are two smallish suits up for grabs at the gym right now if you need one. Here is the plan: meet at the Creekside Gondola at 8:30am and take a safety in numbers approach to the rest of the day. If you miss us on the first meeting we’ll swing by the light board by the Roundhouse at 10:30 but that means you have to fend for yourself in your ugly/fancy suit for a bit and deal with awkward stares in the gondola. Play it cool like you are serious about your suit. If you need another meet up time text me at 848-8864 and we’ll figure it out. If you really can’t track down a onepiece or something equally outdated (I’ll be impressed with anyone that shows up in jeans, a Raiders windbreaker and a black beanie) just come anyways but know that you are now the weird looking one See you Sunday!
This one has been in the works for a bit but we just needed to finalize some details for timing. Jesse and I are heading to Cincinnati from Tuesday, April 8th until the following Monday the 14th. That day we are going to fly directly to Vegas to climb for the rest of the week at Red Rocks. We are going to stay at the campground just outside the park (basic tent sites and bathrooms. Showers are at the community center close by and there is also a Whole Foods and great coffee shop really close by). If you haven’t ever been to this area before I can’t emphasize enough how awesome it is. The Hoover dam is close by, the park is gorgeous with great climbing, bouldering, trail running, road biking and hiking. A lot of the climbing is really beginner friendly (there is also a climbing school there) and our experience that time of year is really hot sunny days and cool nights. It’s a nice kick start to spring/summer.
We have talked to a few of you already in the gym who climb but we want to extend this invitation to anyone else who would like to come. This is a “you organize yourself and we’ll see you there” situation That said, we can give you a ton of info and suggestions about how to go about it. The other option for you is to book a Vegas hotel package for the weekend of the 18-20th and have a more “classic” Vegas trip.
So… the dates we’ll be in Vegas are April 14-21st. Talk to us if this is something that interests you.
Here are some pics from where we consider to be one of the more magical places on earth…. These are from April 5 years ago!
We got engaged way over (and up) there
This will be a new iteration of the last 5 food groups we’ve run. We’re very excited about it. Here’s the info:
Who we recommend it to: Anyone who’s keen to make changes to their diet with the intention of positively affecting their health and performance (this can include weight loss, weight gain, but must include performance, health, and how you feel, as priorities)
Requirements: current CrossFit Squamish athlete
Spots available: 12
Duration: 5 weeks
What will be covered:
-Each person will be provided with a base meal plan each week. The athlete will learn how to tailor this program to suit their goals and will be held accountable each week for their success.
-The athlete will learn how to make good choices and adjustments on the fly and be able to justify those choices.
-Athletes will learn how to time and manage their pre and post workout foods and supplements.
-All per course material (online articles and videos) must be read/watched before day 1.
-Athlete will food log for the 5 weeks. Athlete will be able to set aside the time required to prepare food and eat. A laptop will be a valuable asset as we’ll work off Google Docs.
-Athlete will follow the plan each week that they helped build and be accountable for their food. Your payment gets you in, but only your effort will see you finish.
Wednesday Feb. 12th 7:30 (at the gym)
Wednesday Feb. 19th 7:30 (at the gym)
Thursday Feb. 27th 7:30 (at the gym)
Thursday March 6th 7:30 (at the gym)
Thursday March 13th 7:30 (at the gym)
Sunday March 23rd 7:00 (at the gym)
How do I sign up:
Go to Mindbody and under Services – Extra Programming – you’ll find Food Group. Purchase then sign into the first class.
There aren’t any 2 and 3 year anniversaries for this month since there were no Foundations in January those months. However….
* Amber P.
* Sean D.
* Lila (minis)
* Maya (monster minis)
Congrats on 4 years and 1 year of big changes and big commitment.
Check this out…. not so good for the ski hill, but definitely good for the soul
I realized today while riding up the Glacier Chair on Blackcomb that we did zero notification of the CFS Ski Day that was tentatively planned for next Sunday the 12th. So it makes sense to push it back a bit. It also makes sense to approach this like we do any other thing and add some flare.
This is an official invite for you to join Jesse and I in Whistler on SUNDAY, FEBRUARY 23rd to display the glory of the one piece ski suit as part of an all ability inclusive ski day followed by apres (this is where you peel down the top half of your suit to show off your turtleneck). You have time to track down a suit and it doesn’t have to fit properly… I’ve spent considerable time in the past sourcing these out so talk to me if you need some leads….
Here are a couple of pics of us from when we went to my friend from Canmore’s one piece ski suit wedding at Nakiska (Side note: This is the same friend who had another friend visiting town make two attempts at streaking our gym last summer. He was unsuccessful because on his first attempt a kid’s class was going on and he got awkward and left, and the second time the gym was closed)
* Those are original old ski tickets circa 1980something on my (my mum’s) Descente suit.
* Note my fussy “fur” hat
* Yes, Jesse is in a Bogner.
Your presence is being requested. We’d like to think of this as a slight bullying twist on asking you polity to attend:).
With the new year rung in and the 2014 Opens 8 weeks away it’s time to sit down as a group and have a quality talk. Next Friday night (Jan. 10th) at 8PM Heather and myself along with Slater, Mike, Ellen, Mel-Z, Karen and Tonya are excited to be presenting the following 7 topics in an 1-1/2hr community address:
-CFS: Our story and origins
-CFS: Vision and direction
-Programming: Why we do what we do… or if you prefer: why this Sh*t is so damn important
-the 2014 Opens plan for the gym: preparation and execution
-Health care: Body maintenance for CFS athletes and smart use of our resources
We consider this meeting critical and have the hopes that all available members will attend. The event is up on Mindbody and we’d be stoked if you’d sign in so we can get an idea of how many chairs we’ll need.
Why you might ask? Because knowledge is powerful and enabling. The smarter all of you are and the better an understanding you have of CrossFit Squamish, what we do, and why we do it the better you will become. We’re presenting it in this format because this will be most awesome done once, and in person rather than as a post somewhere or repeated 8-10 times in a day during classes.
Heather and Jesse
4 YEAR: This category is so fun to look at. These people started with us back when the gym looked like this….
* Matt K. (transfer from Whistler)
1,2 & 3 YEAR:
* None because of the way Foundations fell at the end of November those years!