What's New

Want to check us out? Please drop in on Saturdays when all of us are there. If you do want to train, please make sure to bring the following with you: 1) your invoice from online payment 2) your PARQ 3) a signed waiver.

Sunday, May 27, 2007

Thursday, May 24, 2007

Deadlifts - 23 May 07



Matt 24 May 07 Double body weight deadlift 340lbs - good job Matt.



Nice work people!

Andrew: keep the bar in closer to your body.

Matt: dude big improvement, stay tight, keep it close.

Wayne: You have to stay more tight, feel every muscle in your body contract this will keep you tight and safe.

Crispy: Nice!

Mommy: No deadlifts with weight for you - that would be stupid...

Monday, May 21, 2007

Conversions



Now the following goes for everybody:

Try and pull the bar apart while it is overhead. As if trying to stretch it. Press the shoulders up as if trying to touch your ears, and press the bar up as you go down.

Matt we overshot with 95# - 65# would have been more appropriate, Linda 35# was just right for you, and Christie you keep freaking me out because that 40# looked easy! Wayne good effort considering your very tight shoulders. Andrew dude keep practicing you're going to be a machine.

All in all that was a blast - we're going to be doing a bunch of it in the coming months.

Sunday, May 20, 2007

Friday, May 18, 2007

CrossFit - 17 May 07



Russ: Keep your back tight, I know its not that heavy for you but you have to focus at all times in keep the arch in your back. Stay on your heels, reach with your backside otherwise its coming along really well.

Kristi: You're doing very well, you have good balance, coordination and flexibility, the strength will come too. Keep it up.

Wednesday, May 16, 2007

CrossFit - 16 May 07



Erik: During the clean you are pulling with your arms far too early. Really focus on letting the arms relax until the very last moment during extension. Watch Melanie, she use her arms only to pull herself down under the bar. The arms need to be like ropes. You must also narrow your jumping stance your feet have no where to go in the landing but too far away.

Melanie: Nice work - the only thing I notice is that you tend to drift to your toes every once in a while and this puts you off balance. You are also kicking the bar out away from the body, imagine that you are leaning back and pulling the bar over your chest during extension. This will keep the bar in close and prevent that forward jump.

CrossFit - 15 May 07



Andrew: Good Squat form keep it up. As we discuss we will incrementally increase the weights you are using over time. You can lift a lot more but lets be smart and move ahead at a reasonable pace. You finally figured out how to climb the rope, I want you to throw it into your warm-up session from now on until we find another deficiency to replace it with.

Russ: Dude you're strong but like everyone else around here lets make it incremental. We really need to work on your hip flexbility. When you come in next we will practice some drills.

Dean: Your squats are really nice, now lets assure you don't bite off more than you can chew. All your skills are coming along really well, now I've seen you kip I want you to practice those consistently whenever you get a chance. Little but often is the key that will make a world of difference.

CrossFit Mom to Be!

Tuesday, May 15, 2007

CrossFit - 14 May 07



Kristi:
We need to practice deadlifts. Its actually very good off the ground but as the weight comes up your leg you seem to lose focus and your back relaxes. At this point the weight is fairly light and you can get away with it but we have to correct it now before moving forward to far. Every time you come in you push yourself a bit harder. You're a rock star, and the progression shows it!

Melanie:
Geeze very nice work on the deadlifts, I'm impressed. Next time we do handstand push-ups I want you to work shoulder presses. In fact I want you to work shoulder presses on your own time whenever you get a chance. This will help a great deal with the upper body work.

Erik:
I couldn't find anything wrong with your deadlifts, even your kyphosis is improving as a result. NICE! You suck when you get inverted. You need more smart overhead work. Same prescription as Melanie. Shoulder presses with dumbbells. DUDE now thats effort!

P.S. work on your combat roll...

Sunday, May 13, 2007

SOS 13 May 07 (CrossFit)



Wayne:
For your first time out you did an excellent job! You are very coordinated which is why you picked up the kip and the power snatch so quickly. Or maybe I'm just that good of a Coach, let's say its a combination of both :) You need to work on your landing position in the snatch, practice drop squats.

Like so: Stand at Ease - Pull Yourself down into a squat as fast as you can - stick the landing - pause - stand up - repeat. This is what you need to practice to improve your snatch otherwise good job. Dude you've got good speed, you're way ahead of the curve. Keep working with those tight shoulders and it will all come together.

Linda:
YOU CLIMBED THE ROPE! Awesome job thats my girl, you didn't think you could do it but there you are climbing the rope for everyone to see. Technique is strength! Keep up the good work.

Andrew:
Dude nice burpees. Just remember to pull your legs into a full squat with your hands inside the legs before jumping, this will protect your back. Your snatch is coming along really well and so are your kipping pull-ups. You've got some explosiveness in you, now lets do something with it.

Saturday, May 12, 2007

SOS 12 May 07



Erik: You are engaging both your push press and push jerk with too wide a stance. Your feet have no where to go. If you watch Eleanor you can see her walk her feet in closer together between each rep. Do this, it will help you transfer more force up from the ground!

Melanie: You are leaning forward noticably during your push press and jerks. Keep your chest up and push your butt back slightly. You are landing on your toes, you need to send your butt back behind you when you land otherwise you could jack up your knees if you continue this way. Sort it out!

Elea: Don't let the bar slie down your shoulders during you dip. As you go down keep your shoulders pressing up against the weight by expanding your rib cage. Breath into the bottom of your lungs and this will occur. Use your diaphragm thats right you dia-fragam. :) Otherwise - I better start working on my push presses because you aren't too far behind!