What’s Happening / Events
CFN Annual Christmas Pot Luck! Plus FRAN ThrowDown
Join us at CFN from 4:30-6:30pm for the FRAN ThrowDown (find someone to battle out Fran with!). Heat schedule will be at CFN closer to date.
Gather around 7pm at Coach Bean’s (aka, Ruth) for our Pot Luck and sock/sweatband exchange (please wrap your gift, we will start this around 8pm). Sign up at CFN so we know what kind of delicious food to enjoy
Classes have been filling up which is great to see!
In response to a consistantly busy days, we have added some new class times! 5:30pm Friday WOD, we are going to add a 4:30pm WOD on Fridays as well.
HOLIDAY HOURS: Please note regular classes will resume outside of these dates:
Dec 24 (Wed): 6:30am WOD(Katie), 8-9am WOD, 9-10am Open Gym
Dec 25(Thursday): CLOSED
Dec 26(Friday): TBA
Dec 31: ((Wed): 6:30am WOD(Katie), 8-9am WOD, 9-10am Open Gym
Jan 1:(Thurs) TIME TBA Run Westwood and polar bear dip!
Jan 3: 10am will be a BRING A FRIEND PARTNER WOD!
Jan 5: resume regular schedule.
WENDLER STRENGTH PROGRAM
The Wendler Program is back! For those of you new or have never done a full cycle on the Wendler, here are some key points:
- Start light (round down)
- Progress slowly (always leave at least 1 left in the tank)
- Each training cycle lasts 4 weeks.
- You will train 2-4 days per week (depending how often you come)
• Always use 90% of your 1RM for all calculations
*The first week you will do 3 sets of 5 reps (3×5).
• The second week you will do 3 sets of 3 reps (3×3).
*The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1).
• The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week.
* On the LAST set you will always aim for as many GOOD reps as possible
We would like to shine some light on ALL CFN members for your ongoing support and dedication to the box! In less than 2 months CFN will be celebrating it’s 4 YEAR anniversary and we cannot thank our all of our athletes and supporters enough for making it here.
From jumping to that first strict pull up, single under to double under, ring dips to muscle ups, 35 pounds to 100 pounds, it is always amazing to watch you all succeed. With CrossFit there is always something to work towards and I know I speak for all the coaches when I say how inspired we are from watching you all grow to stronger and faster athletes.
On top of your growth in the gym, you have all shown what the true spirit of CrossFit and Community really is. Each event we have put on has been met with great attendance and joyful spirits. We have all shared many laughs and created good memories all while raising some funds and food for great causes. Looking forward to another great year!
KEEP UP THE GREAT WORK EVERYONE!
December Fit-Mas Advent Challenge! Be Sure to keep an eye on the website for the Daily Fit-Mas Advent Challenge!
Month Stretch / Tip
30 for 30 Challenge nearing 30 days!
We have received some really rewarding feedback from our 30 for 30 mobility challenge. We hope that you gained some more knowledge and understanding on what YOUR body needs in prep for certain movements. We will be continuing to program different mobility and mobilization exercises each day and encourage you to keep doing the exercises that work for YOU on a daily basis.
To help you remember these exercises, we want to hear your favourites and why they work for you. From this we will create a CFN Mobility/Mobilization reference board. Place your favourite exercises in the draw box at CFN and be entered to win a 1 week extension to your membership!
Milestones & New Members
Congratulations to our new Members that completed their ON Ramp in November!
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!
Mark your Calendars:
Dec 12, Fri:
Christmas Pot Luck at Ruth’s house!
Jan 1: Westwood Run and Polar Bear Dip!
Jan 3: Bring a Friend Partner WOD!
Recipe of the Month:
GINGER BREAD COOKIES
1/2 cup molasses
1/4 cup maple syrup
3 tbsp palm shortening but I use 1 tbsp coconut oil and 2 tbsp ghee it gives it a beautiful flavour
1 tbsp coconut milk
3 cups almond flour (thank god for Costco!!)
1/2 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp ground cloves
1/2 tsp ground nutmeg
1/2 tsp salt
1/2 tsp baking soda
Preheat oven to 350 ( I bake in my little convection oven with rotating base it works great
In a saucepan heat molasses to a boil. Keep stirring
Add maple syrup, ghee and coconut oil, and coconut milk to saucepan
Stir ingredients until cbined and remove from heat
In a small bowl combine dry ingredients
Pour dry ingredients into wet and stir until fully combined
Freeze dough for 45min to 1 hour ( I also freeze cookie cutters so dough cuts without sticking– it will save you swearing a bit
Roll dough between two pieces of parchment paper about 1/4-1/2 in thick. Don’t do them too thin
Cut with cookie cutters of choice
Bake 10 min on parchment lined sheet
You can decorate with those delicious chocolate chips or whatever you like!
Get your WODBOOK!
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Mailing address: CrossFit Nanaimo
2030 Boxwood Rd