Skill: Hang Snatch 5 x 3

Skill: Bench Press

WOD: 12 min AMRAP:
10 KB swings
20 unbroken DU
40 ft OHWL (35/25)

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Check out the October Newsletter! 

Skill: 5 x 4/side Split Squats & 6 ring rows / 1 rope climb

WOD: For Time:
Thrusters (65/45)
Rest 5 min.
Complete 3 times.

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October 2014 CFN Newsletter

logo  October 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

Congrats to the Squamish Challenge Competitiors: Tyler Buck and Wails!
A few CFN’ers ventured over to Squamish to cheer on Tyler and Dan in the 1 day CrossFit Squamish Competition on Saturday, Sept 27.   Faced with some tough WOD’s these guys managed to stick it out together and have a killer day!  Way to go boys!


Schedule Changes: Until Friday evenings warrants running 2 classes there will only be a 5:30pm WOD Friday evenings.  But keep an eye out on Facebook for potential noon open gyms! 

Union Apparel?  A company called Union Apparel has offered to set CFN with an opportunity to buy CFN gear online.  They set up a site, put some select clothes up for sale for a limited time (say 2 weeks) and if the minimum numbers are purchased they ship them out, if they don’t meet minimum numbers, then they refund you.  Thoughts?! Post to comments.
Nanaimo Crossfit Clothing 2

Bring a Friend day: Thursday, Oct 2, 5:30pm:
Our next On Ramp starts up on Tuesday, Oct 7, and what better way to fill it than with YOUR friends/family?!  Bring them in for our Bring a Friend day on Oct 2 to give them a taste of CrossFit.  Sign up on Mindbody (free!).  

Bowling Social?!?!
Who’s interested in getting their “BOWL” on this month?  There will be a sign up sheet at CFN, collecting interest for a fun night of Bowling at Splitzville Lanes on Friday, Oct 17, 8pm ‘ish.  


Think Pink Event: Woodgrove Centre, Oct 18, 9-4pm
The Wave Babes Dragon Boat Team (who CFN’er, Shelley is a part of), in partnership with Woodgrove Centre, DBL Disposal and Regional Recycling are proud to host a Think Pink Event in October.  The team will be collecting electronics, scrap metal and recyclable beverage containers.  All proceeds will be donated to the Nanaimo & District Hospital Foundation.  For more information see the poster at CFN. 

Halloween Spooktacular Potluck and WOD: Get your costumes out and come join us for a fun WOD on Friday at 5:30pm followed by a Potluck!  Sign up at CFN to see what everyone else is bringing.  There will be a BBQ so we can get some bacon cookin’! 

Member Spotlight

We would like to shine some light on Craig Horncastle, aka Killin’ It!  His nickname says it all.   His patient yet determined approach has brought him brought him a long way.  You will often find Craig with a big smile on his face, focused on getting work done, while at the same time helping others in any way he can.  CFN is lucky to have Craig as part of our team!

WHY you started CrossFit:  About 4 years ago I started to do something different; I made a choice to focus on becoming a better version of myself.  I started thinking about what I was eating, being aware of how much sleep I was getting and started going to the gym more regularly.  A funny thing started to happen.  I started to lose weight, feel happier and enjoy the challenges each day brought.  I had a friend that I went to the gym with and together we would push each other.  The workout routines were always new and fresh, however, after a couple years things started to become repetitive and dull.  When my friend stop going to the gym I knew I needed a new challenge.   2 years ago after hearing people talking about this thing called ‘crossfit’ I decided to randomly go to an introduction class of crossfit.  After one class I was hooked!  Since then I have constantly been setting new PRs and have never felt better. 

WHAT you do for a living:  I am a Teacher on Call.  I work primarily at high schools teaching physical education and social studies. 

Favourite exercise:  Deadlifts, Push Ups, Pull Ups, Rowing, Shoulder Press, Cleans, Box Jumps

Least Favourite exercise: Wall Balls, Thrusters 

Most memorable moment at CF: Competing in the crossfit open, how could anyone not forget the 14.5Thrusters and Bar Hop Burpee Marathon!

What you do OUTSIDE of CF / How CF plays a role in your life:  If I am not spending time with my family (wife Laura and son Owen), I love being active outside and playing sports.  Over the last year I have played in several leagues including: flag football, 7on7 soccer, softball, and ultimate Frisbee.   Even though all the sport leagues I play in are “Recreational Competitive” I like to see how good I can play and how hard I can push myself.   It has been fun seeing what crossfit has done to my performance in all of these sports.  Some might say I am, “Killin’ It”.
Since joining the Nanaimo Crossfit I have learned lots of useful exercises, stretches, warm-ups and health tips that I have been able to pass on to the physical education classes that I teach.  Most importantly, showing every student that every exercise can be modified

Month Challenge

In the month we celebrate Thanksgiving our challenge will be focused on giving.  We all have so much to be thankful for, when we give back to the community we gain so much more in return.  Take on a personal challenge.  Here are some suggestions for donations: 
1. Donate non-perishable food items (Loaves and Fishes or Salvation Army)
2. Donate lightly used clothing (Salvation Army)
3. Donate Household items (Salvation Army)
4.Donate your time to Loaves and Fishes Foodbank, Boys & Girls Club of Nanaimo, Salvation Army, 710 Club of Nanaimo, SPCA

Lets not forget about our loved ones.  A simple phone call or drop by visit can go a long way sometimes. And raking leaves and mowing the grass for your elderly can go even further!

Month Stretch / Tip

 Stretch of the month is HIPS!   A lot of people suffer from tight hips (desk work, sitting in a car etc.).  This tightness/impingement prevents us from getting proper hip extension which in return reduces our optimal performance.  Here are some stretches to try out! 


Milestones & New Members

Congratulations to our new Members that completed our full ON Ramp in September: Kala, Karla, Sarah, Jacob, Sarah, Abby, Dana. Charlie, Mike, Michelle, Dana, and Serena!  Be sure to introduce yourself to them as they start participating in group WOD’s!

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!

save date

Mark your Calendars:

Oct 2, Thursday, 5:30pm: Bring a Friend Day.

Oct 13, Thanksgiving Monday:   8-10am Open Gym.  All other classes cancelled. 

Oct 17, 8pm’ish: Bowling Social.

Oct 31, Friday, 5:30pm: Halloween Spooktacular WOD & Potluck

Recipe of the Month:
Creamy Pumpkin Soup
pumkpin soup

-3 tablespoons coconut oil, ghee, light olive oil, or any fat of choice
-1 medium yellow onion, chopped
-1 medium apple, cored and chopped ( I prefer a sweet-tart variety)
-2 carrots, chopped
-2 cups broth…veggie or chicken
-1½ cup pumpkin or winter squash puree (see note above for fresh squash)
-2-3 sage leaves (whole)
-⅔ cup canned coconut milk
-2 tablespoons maple syrup (amount depending on apple and pumpkin sweetness, do to taste)
-2 teaspoons (or less) lime juice, to taste
-Sea salt to taste
-In a large sauce pan, heat your oil/fat over medium heat.
-Stir in your onion, carrots, and apples. Saute for 5-10 minutes until wilted and soft.
-Stir in the broth and sage leaves. Bring to a simmer.
-Simmer for 15-20 minutes.
-Remove the sage leaves.
-Puree the soup (in batches if necessary) in your blender or food processor until creamy and no chunks remain.
-Return to your saucepan and add the remaining ingredients.
-Heat gently and adjust seasonings to taste.

Get your WODBOOK!
WOD books


Great total body workout.  Great environment that helps develop personal wellness.

– Chad


FB like

www. nanaimocrossfit.ca

info@ nanaimocrossfit.ca

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


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Skill: Snatch pulls.  Working from Hang position. 5 x x 5
Skill: Push Press: 5 x 3 working up to 80%
WOD: 5 Rounds:
7 Ground 2 Overhead
9 Box jumps
Out and Back farmer carry

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Skill: Retest AMRAP strict Pull ups – refer to beginning of month….

Skill: 12 min Front Squats: 5 x 3 working up to 80%

WOD: For Time: 18-15-12-9-6-3
Pull ups
Air Squats

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Skill:  Front Squats: 5 x 5 at 75%

WOD: For Time: (95/65) (35/25)
6 Cleans
6 Pushups
6 Stationary OH Lunges
9 Cleans
9 Pushups
12 cleans
12 pushups
12 pushups
12 cleans
9 Pushups
9 cleans
6 pushups
6 cleans

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Skilll: Snatch combo: 1 power snatch, 2 drop snatch, 1 squat snach. 5 sets.

Skill: Push press: work to a heavy single.

WOD: 21 min EMOTM:
30 sec row for calories
12 wall balls
40 DU

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Skill: 10 min moderate: 1 length bear crawl, 10 russian swings, 10 inchworms, 10 pistols.

Skill: Back Squat: 5×5@70%

WOD: For Time: 10-8-6-4-2:
Bar hop burpees
Pull ups

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Skill: 5 x 5 SOTS press

Skill: 5 x 5 ring row@4111

WOD: 10 min AMRAP:
4 cleans(155/110)
8 Box Jumps

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Skill: DL: 5 x 5 @70%

Skill: 5 sets of 5 DB bench + 5 x10 hip thrusts

WOD:  10 min EMOTM:
7 Russian KB swings (heavy)
4 push ups

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