09/08/10

Strength

3x5 Cleans @85%1RM

WOD

Tabata Track

-Run for 20 seconds, stop and rest for 10 seconds, run for 20 seconds, stop and rest for 10, etc...

-Total of 8 working sets (4 minutes of work is all you have to do, mu-ha-ha...)

-Score is distance covered

What a great way to start the day!  5:15am is the perect time to get your machines working!

09/06/10

Why do we squat?  I could tell we squat so the we can search burning buildings, drag victims from vehicles, ski big, arrest criminals and take cover from shots fired, but many of you would say, "Ah hah!! I don't do any of those things.  I don't need to squat!!"  I would say you're right, unless of course you do any of these other things.

Sit down, lay down, go to the bathroom, pick up anything you've dropped on the ground, pick up your child, change a tire, perform an athletic movement, etc...

I think you know where we're coming form on this.  Happy squatting.   

Louie Simmons says this about the Back Squat:

When you squat, think about pushing your feet out, not down. That will ensure that the hip muscles are working correctly. Push your knees out the entire time, starting from the moment you unrack the bar. You should feel this in the hips.

Next, start pushing the glutes to the rear as though you are searching for a chair that is too far behind you. Arch the lower back hard and keep the chest and head up. Lean a much as possible to keep the bar in your center of gravity.

To ensure correct bar placement, raise the chest and pull the shoulder blades together. This creates better leverages by placing the bar as far back as possible. However, if you carry the bar too low, it causes you to bend forward and destroys the leverages. The hands should be wide enough to avoid bicep tendonitis. Pull the elbows forward again by contracting the shoulder blades together.

Strength:

Back Squat 3x5 @85%1RM

WOD:

4 Rounds:

10 Pull ups (chest to bar)

10 Front Squats (155/115)

10 Shoot throughs

Trent Sigg displaying powerful hip extension...

Many times this is the first question I get from perspective clients.  How much do you charge?  It's an easy answer and it's not cheap.  I would like to answer by saying,  CrossFit and the nutrtion advice we espouse will save you alot of money and reward you in ways that are priceless.  How much do you pay for your insulin shots, cholesterol medicine, blood pressure pills, anti-depressants, cold medicine, ibuprofen, heartburn medicine?  How much would you pay for extra energy to play with your children?  How much would  you pay for extra years to enjoy your grandchildren or live independent throughout your old age?  Yes, our brand of fitness is expensive but the alternative costs are much greater. 

Bruce and Brenda at this years Battle Ready Open.  Bruce is eyeing the competition, getting ready to kick ass at next years games.... Go Bruce!

One day, one brutal workout.....  Stay tuned for more info on Fight Gone Bad 5, September 25th.  Please call 685-7844 for information and keep watching this blog.  

They gave... Now you can give 17 minutes to them.  "17" is the number of minutes I want you to fight for them, to dig deep mentally and physically.  Show them how much they mean.

CrossFit Calgary - Fight Gone Bad IV from Amy Lafleche on Vimeo.

Put our POSE into practice.  Christina has been teaching us how to run more efficiently.  Well it's time to throw down....

One of my favorite shirts!