Just a reminder that starting next Tuesday we have an 8:15am class. Don’t be afraid of it the way people were when we added the 7am six months ago! Paul started to think he was going to get a private session every morning there for a while there.

We also wanted to say thanks to everyone for being much more diligent this past week and a bit with signing in and out with lots of notice. I no longer feel compelled to start a leader board for no-shows. Although I did get some funny suggestions as to various forms of reprimandation.

Enjoy your rest day tomorrow… hopefully your shower doesn’t sting too much.

Here is a stretch for you guys to add to the mix:

Follow along closely… I don’t have a specific picture…

Use a belt or piece of webbing and make a loop with it. It should loop around both arms just above your elbows when they are out in front of you (ie shoulder width apart, if you make it too narrow you will regret it). Kneel on your shins and place your forearms on the ground, with a flat back (knees under your hips and elbows under your shoulders). Like this except on your forearms instead of hands:

Make sure the belt is still just above your elbows and doesn’t let you widen your arm position beyond shoulder width. Now slowly sink your bum back towards your feet keeping your back flat and your shoulder blades low. Your chest and head should fall (hopefully) between your arms. Hang out here for a long time and breath.

Good luck.

Check in late Thursday for Friday’s wod.

H

FYI: Jesse and I are sometimes a little ambitious. A good example of this was thinking that we were going to pull off Friday classes this week (the day before the wedding). We have a great sub in coach for you guys that we are excited to have visit sometime soon. We originally thought he might come this week, but this Friday turns out not to be the best time for him; so we are going to save that for another better time. Sorry for the last minute cancellation of Friday’s classes. We WILL however have a special at home treat wod for you to accomplish on Friday. And on Saturday we are doing a workout at the farm to kick off wedding morning…. and you can do it at home too! Fun right? Like last time, we will post them the night before and you can post your times to comments.

Another couple of schedule changes to be aware of are around Thanksgiving weekend. We will be going to a course at CrossFit Colosseum in Toronto (and then sneaking home for a couple of Thanksgiving’s at my parents home’s. I’m almost 5 years overdue on my Ontario trips!! eek). The schedule the week before and after will look like this:

Monday, Oct 4th- normal classes
Tuesday, Oct 5th- normal classes
Wednesday, Oct 6th- normal classes
Thursday, Oct 7th- REGULAR CLASSES ALL DAY at all regular times

Friday, Oct 8th- REST DAY- all classes cancelled

Saturday, Oct 9th- will be given a wod to do at home
Sunday, Oct 10th- will be given a wod to do at home

Monday, Oct 11- REST DAY- eat lots of turkey
Tuesday, Oct 12- REST DAY- all classes cancelled

Wednesday, Oct 13- normal classes
Thursday, Oct 14- REGULAR CLASSES ALL DAY at regular times
Friday, Oct 15- normal classes
Saturday, Oct 16- normal classes

*** If you were registered in a Friday the 8th class, you are now in the Thursday the 7th class.
*** If you were registered in a Tuesday the 12th class, you are now in the Thursday the 14th class.
Adjust your schedule as needed. Thanks for your understanding with all the busy stuff going on these days. Let us know if you have any concerns!

On Wednesday night we hosted the second last SORCA toonie race of the season. Brad designed the course for us and Cliff did what Cliff does best… BBQ. To add a little CrossFit flare to the start line we put their bikes on one end of the field and after the 3-2-1 go they had to bear crawl across the field to get their bikes. Aside from a few racers that looked more like gorillas, and one that refused to do it altogether, I was quite impressed with the speed at which they made it across the field. I wish I had taken a video instead of this picture:

Anyhow, the food was delicious and we were impressed with the toonie race crowd. They were super friendly and extremely grateful to us for hosting.

Have a fantastic long weekend. Don’t forget the class schedule is a little condensed on Monday because of the holiday.

Here is one last thing to check out. Jamie sent this to us. It’s about women and calcium intake, which is great as it has always been one of my concerns with eating paleo.

Calcium for Women; Mark Sisson of Mark’s Daily Apple

Happy Friday,

Heather

This has come up in recent days in a couple different ways as it pertains to muscle soreness, or the quirky acronim DOMS (delayed onset muscle soreness) which makes anyone feel clever using it in a sentance. For example “DOMS… nothing a little ibuprofen can’t take care of.” Wrong-o anonamous, ibuprofen taken for muscle soreness is:

1. A little weak. Muscle soreness is all part of the package, grit your teeth and tighten your belt. You’ll be ok.
2. May not be having the effect on your body that you imagine it does. I forgot about this article until the other day but it’s definitely worth the read. Get off the Ibuprofen People by Kelly Starrett of CF San Fransico.

So what can you do for muscle soreness? Like Kelly mentions in the article, your best bet initially is to focus on recovery (nutrition, hydration, sleep), stretching, and ice (as required), then getting moving again (within 24 hrs.). A simple addition is a recovery WOD (this can be done on your own or on a Thursday open gym). Your objective in a recovery WOD should be to “turn the body over”. I use the sled for this, and keep the duration under 20 minutes (total), though the erg or a bike would also be effective. You could also combine a couple body weight movements together the same way you would in your warm up. Give it a try and let me know.

Jesse

Sorry you guys, a few weeks ago we had cancelled the Tuesday 7:45pm class for this week and last because of Foundations… and it seems that when I was extending the schedule until Christmas it re-added the class. Unfortunately we just can’t run the Foundations at the same time and therefore have to cancel the regular class tomorrow at 7:45pm.

AND… to make matters a little worse… we have to cancel Wednesday’s 7:45pm as well on account of the toonie race we are hosting.

But if you want to show up at 7:45 on Weds…you can have stirfry!

Our apologies

H&J

Next Wednesday we’ll be hosting a Toonie Race. The course has been master planned by Brad, and of course Cliff is on the food. But to make it all go smoothly these guys will need a hand. If your keen:

Cliff will need 4-6 people both Tuesday and Wednesday nights at 6:30 (meet at the gym)
Brad was hoping for : 4-6 people Wednesday night to marshal and sweep the course

We’ll leave a sign up sheet posted. If you can help it would be much appreciated.

With all the “rings” talk and review this week it only seems reasonable to post something we can all marvel at.

If you’re wondering what the commentators are saying, it’s: “I can’t believe how bad*ss he is… Everybody, stop what your doing and look at this guy”

Jesse

1. When we told people that it wouldn’t be until August that we would do another bison order, it felt a long long time away (so did the wedding for that matter). But, as per usual, summer flew by and now it’s time to put our order in again.

We will post a sheet on the cork board at the back of the gym and you can write your name down for a box. Also mark if you would like to share a box with someone (this seemed to work out well last time). The list will come down at the end of the day next Tuesday.

2. The schedule is now up until the end of the year. We have also added an 8:15am class starting on Tuesday, September 14th, which will hopefully alleviate some of the morning congestion! We decided that we will be cancelling classes on Monday the 13th after our wedding (we are calling it a… 1 day honeymoon!). Thanks for your understanding.

3. Please try to keep the Saturday morning waitlisting craziness under control. This week is a great example of the waitlist being almost completely full with people who are actually registered in another class that morning. It makes it a bit messy when the waitlist starts to move, and is frustrating for the people who aren’t actually in any of the classes yet! We have yet to see the Saturday morning classes at full capacity, but will add another if needed once we see full attendance. Until then, please be really on it with your signing up/cancelling and waitlisting.

Happy rest day! Stretchy stretchy…..

As a review of the rowing technique we taught yesterday, here’s a link to Concept 2’s technique lesson. Take a look. Remember the time spent on the Erg in a warm up can be an easy way to brush up or improve your mechanics between WODs where it really counts. We can all improve our 2000m with just a little effort put into the finer points durning our warm ups.

Note: working on your rowing technique doesn’t include “Fish Game”. Though that said, someone has to challenge the Iceman.

Congrats to everyone who PR’d yesterday, and on setting new gym records to JF (6:33.4) and Krista (7:46.0)

Heather and Jesse

This weekend Amber and James are hosting a CrossFit Squamish BBQ, and James has personally promised me that the guy above will be there (without James Earl Jones unfortunately). If you didn’t participate in the magic above you are automatically uninvited.

Party Relevant Points:

Time: After 6:30

Location: Amber and James place, we’ll pin directions up at the gym

Things to bring: Meat, drink(s) of choice, a sweet 80’s mix tape… maybe leave the mix tape in the car

Things not to bring: shirt that says: “I’m with stupid”, a gingerbread house shaped like the gym, Deviled eggs

Jesse

Great job to all that joined in the team WOD yesterday morning. Every time stuff like this comes up you all get better and better at using each person’s strengths to your team’s advantage and push hard to get all the work done as fast and efficiently as possible. Most all the movements were executed pretty well. Though there were some shakey Turkish Get-ups and some of the Ground to Overhead variations were a little questionable. For those of you who missed out, this is how it went down:

Scenerio:

A Line locator on the South flank of the fire has been stuck by a tree. He’s currently in stable condition with two other line locators (one has first aid experience and is managing the patient). Their equipment is limited and they are requesting assistance to extricate the injured worker. The following information has been relayed to you:

• Patient is slightly disoriented and complains about pain in mid back. Breathing is painful and labored, but effective. His partner has taken C-spine, and they are requesting a specialty crew to assist in the extracation.

• They estimate they’re about 300m up slope from the cat guard and have GPS coordinates.

Currently you’ve been working the west flank of the fire as a five pack not far from the accident site. Using the GPS coordinates you calculate your a little over a kilometer away. You’ve got the following with you:

• 2 chainsaws (25# plates)
• 1 combi can (fuel); (12Kg KB)
• 1 first aid pack (vest)
• personal equipment including 2 pulaskis (Sand Bars)

Given the urgency of the situation the request has been made for your crew to hike to the area and create access for a hoist extraction. The helicopter will deploy the appropriate equipment to you once you’re in the area and ready for it.

WOD:

For time (In teams of 5):
Note: WOD must be completed in under an hour to be considered a successful mission

Part 1: The Approach

• 2x 25# plates (can only be carried under the arm or as a pinch grip)
• 1×12Kg KB
• 1x weight vest
• 2 Sand Bars

As a team (carrying the equipment listed above) complete:

800m run
300m walking lunge

Part 2: Establishing a Site

Bring the following equipment outside and set it up:

2- 20# medball (set up inside)
2- 14# medball (set up inside)
1- 135# bar
1- 95# bar
1- 75# bar
1- 55# bar
2- 24Kg KB
2- 16Kg KB
1- 12Kg KB
1- Tire (310#)
1- 90# Sled (with straps)
1- 70# Sled (with straps)

Part 3: Creating Access

Note: no person can do more than 10 consecutive reps of any one exercise

100 Lateral Wallball (20#/14#)
100 Floor to Overhead (75#/55#)
100 Deadlifts (135#/95#)
100 KB Swings (24Kg/16Kg)
100 Thrusters (75#/55#)
25 Turkish Get-ups (16Kg/12Kg)
25 Tire Flips (310#)
5 tire lifts and carries (3m)
5 sled pulls (90#/70#); 130m

*reps were scaled for smaller and larger teams

Alpha team: 53:46
Bravo team: 45:09
Charlie team: 44:39
Delta team: 42:39
Echo team: 50:26
Fox team: 54:16

Jesse

Also: If your coming to the wedding let us know as soon as.

and… there’s still room for improvement on signing out of classes that you aren’t planning on attending.