09/01/2014

Check out the Sept 2014 CFN Newsletter!

Skill A) 5 min to achieve Max Strict Pull ups (*will retest at end of month)

Skill B) E3MOTM; 5 Back Squats at 80%

WOD:20min AMRAP:
4 Dips
6 TTB
8 Pistols
200m run.

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08/30/2014

Check out the Sept 2014 CFN Newsletter!

OPEN GYM!

WOD: “EVA”
5 Rounds:
800m Run
30 KB swings
30 pull ups
*make into a partner, shorten run as needed
*45 min timecap

Some other Options:
-Find a WOD you missed during the week and complete is
-work on some skills you neglect or would like more time to focus on
-find a WOD on the leaderboard and have att’er!
- collaborate with others and come up with some sweet sweaty Saturday action!

*there will always be a coach present during Open Gym to answer any questions you may have, or point you in the right direction, but also a time for them to get their sweat on too!
*Not sure open gym is for you?  Speak with a coach and they will point you in the right direction :)

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08/29/2014

Check out the Sept 2014 CFN Newsletter!

Coach led warm up

A) 12 min to work up to heavy (pause) snatch

WOD: Partner WOD:
2 Rounds for Score
A .(P1) 30 Double Unders
(P2) AMRAP Toes To Bar (Score)
Then
B. (P1) 200m Run
(P2) AMRAP Push Press 75/55 (Score)
Then
C. (P1) 400m run
(P2) AMRAP Walking Lunges (Score)
*both partners must complete each mini set before moving forward

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August Newsletter 2014

logo  AUGUST Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

THANK YOU to Coaches and Athletes
I just wanted to say a HUGE THANK YOU to all the Coaches and athletes for being so awesome and accommodating at the box so that I could get away for some vacation time.  I really appreciate everyones flexibility and support!  Thanks for being YOU!

SCHEDULE CHANGES?
Tues/Thurs 10am WOD is going to continue into the Fall.  We are always open to feedback and suggestions, so please share! All other classes will remain as per usual, with 10am Sat WOD back in action as of Sept 6!

Congrats to our AUG Run Challengers!
It was great seeing so many of you buddy up at the beginning or end of a class to encourage each other to get your KM’s in!  Great work everyone!

Run for the Mountain! 
Lets put your August Running challenge to the test with the 9th annual Run 4 the Mountain Race at Mnt Benson on Saturday, Sept 13, 9am.  This event raises funds for Mnt Benson Regional Park.  Throw your name down on the interest sheet at CFN (run or walk is optional).  Please note CFN will be CLOSED this day, as the scheduled WOD will be this event!

Terry Fox Run: 
Missed the Saturday Westwood Run? What better way to start your Sunday morning?!  Throw your name down at CFN so we can get a group together to support a great cause!
Date: Sunday, Sept. 14, 2014
Location: Bowen Park & Buttertubs Marsh
Registration: 9:00am, Run Start: 10:00am, 5KM

Member Spotlight

We would like to shine some light on miss Shara Wilton!  This lady has been hitting some HUGE PR’s and success over the past few months.  If you saw the 3-2-1 Go In-House comp than you know what I’m talking about!  From strict pull ups, to heavy weights, to shedding minutes off previous PR’s, this lady has been throwing down hard! Not to mention her recent accomplishment outside of the gym….Buying her first home!  Keep up the solid work Shara!

shara.kb

WHY you started CrossFit:
I was getting bored of doing the same things over and over at the gym. I wanted to find some form of exercise that would challenge me and keep me interested. Two years later, I’m still not bored!

WHAT you do for a living:
I’m the Dog Groomer at Del Norte Kennels.

 

Favourite exercise:
Wall Balls, Clean and Jerks and Double Unders

 

Least Favourite exercise:
Overhead Squats. Nothing I hate more than Overhead Squats :)

Most memorable moment at CF:
Winning the 3-2-1-GO Competition this summer! I was crazy nervous when I found out Katie had snuck me into the OPEN instead of the Novice group.  I never would’ve had the confidence to compete at that level if it wasn’t for her. So thank you Katie for always pushing me to be better than I ever thought I could be!

What you do OUTSIDE of CF / How CF plays a role in your life:
If I’m not working or working out, I’m the happiest just relaxing with my family and my dog. Crossfit plays a huge role in my working life. I have learned that if a large dog will not willingly walk up the ramp into the tub, just DEADLIFT them!

Month Challenge

We are going to try something a bit different for our Sept month challenge.  We have done something similar during a previous Paleo Challenge…. a mini challenge each week:
Week 1, Sept 1 – 7:  Nutrition:  Change one unhealthy part of your diet. i.e: no sugar in your coffee, salad instead of bread, no alcohol/pop (if this is a regular occurrence for you), no dining out – cook your own meals, etc. This is intended to be a CHALLENGE, so pick something that will take some commitment to complete.
Week 2, Sept 8 – 14: Hydration: Drink 2L of water per day, PLUS an additional 500ml for every 15 min of intense exercise you complete (aka. CROSSFIT!).
Week 3: Sept 15 – 21: Sleep:  8 hours of sleep a day.
Week 4: Sept 22 – 28:  Mobility:  15 min of mobility/stretching every day.  i.e: foam rolling, stretching, yoga….anything to get you more mobile!

*BONUS: try to carry on each week throughout the entire challenge (i.e.: week 2 = nutrition and hydration etc.)    GOOD LUCK! 

Month Stretch / Tip

This month we are going to talk about the famous Muscle Up and some progressions to help us get there one day….for some that may be in a month, others, a few years, but it all starts with the basics and builds up from there!

FIRST: It is essentail you can perform a 1RM strict weighted pull up + 20%BW for women and + 33%BW for men.  This will ensure you have the scapular control and strength to perform this dynamic movement.

1) If you have yet to complete the first step then here are some progressions to help you get there.  3x/week on non-consecutive days, before or after class.

Week 1: 3 x max holds from bar, 3 x 6 Ring Rows
Week 2: 3 sets of 6-8 scapular retracts hanging from bar, 3 x 8 Ring Rows
Week 3: 3-5 sets of 3 negative pull ups (5-10 sec, *add wt if you have strict), 3 x 10 Ring Rows
Week 4: 5 x 5 pull ups(assisted or added weight as needed), on last rep do negative as slowly as you can.
Week 5: try your first strict pull up!

2) If you have completed the first step, you can follow the following progressions, 3x/week on non-consecutive days, before or after your class.

Week 1: 3 sets of 10
Week 2: 3 sets of 12
Week 3: 3 sets of 14
Week 4: 3 sets of 8
Week 5, Day 1: Muscle Up Progression is Over. Hit Your First Muscle Up!

sets include:
A1: ring swings; rest 2-3min between
A2: horizontal hips; rest 2-3min between
A3: strict transitions; rest 2-3min between

MOST IMPORTANTLY:  You must agree NOT to attempt any muscle ups until the end of the 4 weeks!

Milestones & New Members

It’s quite rewarding to see your name alongside a skill you have recently improved upon.  It allows us to reflect on progress and development.  With our MAX DL, BS, SP week we saw some HUGE PR’s on this month’s PR board :)  Congrats to everyone who reached outside their comfort zone and surprised themselves this month!

Aug 2014 PR board

save date

Mark your Calendars:

Labour Day Weekend Schedule Changes:
Aug 30: 8-10am Open.
Sept 1: 6
:30am & 5:30pm WOD only.
Sept 13: 9am Run 4 the Mountain @ Westwood – CFN will be CLOSED.
Sept 14: 10 am Terry Fox Run – Bowen Park

Recipe of the Month:
Spaghetti Squash Dish

Ingredients:
1 spaghetti squash
1+1/2 lbs italian chicken sausage, casings removed.
1 onion, diced
4 garlic cloves, minced
1 bunch kale
3 tbsp olive oil
salt and pepper
2 tbsp pine nuts, roasted
2 tbsp parsley, chopped
Preparation:
1.Preheat oven to 400F. Soften halved squash in microwave for 3-4 min. Place halves, cut side up, on baking sheet and drizzle olive oil and s&p. Roast in oven 45-50min. Let cool.
2. Meanwhile, prepare kale by removing stems and cutting leaves. Saute onions and garlic in skillet for 4 min.  Add sausage and break apart with spatula to crumble, cook 10-12min. Add kale and cook for few min. Remove from heat.
3. once cooled, scrape spaghetti squash with fork to shred into strands.  Transfer strands into skillet and combine.  Season with S&P. divide mixture among the shells (or bowl) then top with pine nuts and parsley to serve.
THEN DEVOUR! 

Get your WODBOOK!
WOD books

Testimonial:

What have you found as a result of starting CF?
”    FRIENDSHIP, MOTIVATION, LAUGHTER, CONFIDENCE & MUSCLES!!    ”

– Caitlin

 

HAVE YOU LIKED US ON FACEBOOK?

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Website:
www. nanaimocrossfit.ca

Email:
info@ nanaimocrossfit.ca

Mailing address: CrossFit Nanaimo
2030 Boxwood Rd
Nanaimo, BC,V9S5W7
Canada

 

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08/28/2014

A) Gymnastics:  1 min front rack stretch, body tension 10-15 sec hold, 10 ft crab walk, 4-6 eccentric ring rows, 6 seated L-sit DB press.

B) Shoulder press: 3 x 5 at 70%

WOD: For Time:
18-15-12-9-6-3:
Burpees
Wall balls

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08/27/2014

A) Sots Press 5 x 5 (light!)

B) 5 x 5 strict pull ups

WOD: 8 min AMRAP:
8 DL(225/155)
12 step ups.

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08/26/2014

A) 12 min Clean Combo: 2 hang clean, 1 power clean

B) Front Squat: 3 x 5 at 70%

WOD: 5 individual sets:
50 DU
12 HSPU.
Rest equal work time.

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08/25/2014

A) Warm up: 50 DU, inchworms with pushup, quad stretch, knee hug, spider walk, wall squats.

B) Back squat: 5 x 5 Back Squat at 70%

WOD: FRAN
21-15-9
thrusters (95/65)
pullups

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08/23/2014

OPEN GYM!

Some Options:
-Find a WOD you missed during the week and complete is
-work on some skills you neglect or would like more time to focus on
-find a WOD on the leaderboard and have att’er!
- collaborate with others and come up with some sweet sweaty Saturday action!

*there will always be a coach present during Open Gym to answer any questions you may have, or point you in the right direction, but also a time for them to get their sweat on too!
*Not sure open gym is for you?  Speak with a coach and they will point you in the right direction :)

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08/22/2014

A) 12 minTurkish Getups: 5 sets of 4(s/side) increasing in weight

WOD: MURPH  (partner or solo)
1mile run (1600m)
100 Pull ups
200 Push ups
300 Air Squats
1 mile run
*pull ups, push ups, and squats can be broken up in any order.  must start and finish with 1 mile run
*40 min timecap

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