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.

Wednesday, February 28, 2007

CrossFit 16:30 - 27 Feb 07 Rick B. FS



Rick NICE improvement on your front squats. Keep working those and you'll be doing some amazing things here.

Tuesday, February 27, 2007

Rowing Technique



I found this on Youtube and it is SPOT ON!

Rowing though seemingly very simple is anything but. The legs must drive the back follows and the arms finish. Very similar to the clean and the snatch in effect, we
need to impart as much force into the oar as possible.

Similar to all of our Foundations movements this is not possible with a rounded back. Like a clean we must keep the arms relaxed and extended. By pulling early with the arms it is as rowing with a bungee cord, the force is dissipated along the length of the cord as it stretches and very little remains when it reaches the end.

Watch the video and learn!

If nothing else I am entertained by the stick figures!

Monday, February 26, 2007

CrossFit 06:00 - 26 Feb 07




Erik and Mel C. two of our more dedicated athletes have
been training hard here at CCF.

Training Notes:

I would like to see that both of you keep the bar closer in towards the body as you perform the burgerner warm-up. Particularly during 7-8-9 the muscle-snatch portion.

Squat: Mel get a bit deeper and drive up hard from the hips.
Erik stand up straight to finish off the lift.

Rowing: Both of you need to push the arms out on your return stroke before bending the knees. Clear the knees with the handles before you reach forward.

Cleans: I want to see a more violent hip extension during cleans, you need to imagine you are launching whatever object it is your are cleaning straight up overhead while keep your arms loose as ropes! The three D's Dip-Drive-Drop

NO NOT THE 5 D's:
Dodge-Duck-Dip-Dive & Dodge
"If you can dodge a wrench you can dodge a ball!" Patches O-Hoolahan

GHD Sit-Ups:
The GHD Sit-Up is initiated with a violent extension of Rectus Femoris the powerful knee extensor muscle on the top of your leg. Think "Straighten the legs!"

Sunday, February 18, 2007

Suffer on Saturday 18-2-07

Cruel workout - but loads of fun!

Tuesday, February 6, 2007

Gaby - Scaled Cindy

This is an example of how we scale and adjust workouts for the individual's abilities.

Monday, February 5, 2007

Wade's WOD

Yup, he's pretty fly...for a white guy.

Sunday, February 4, 2007

The Transformation

Ever wonder what went on behind the scenes? It was a pretty rapid month of work, from Jan 12 to Feb 3rd.

Opening Day!

What a great day! Thanks to all who stopped by.