Tuesday, 06.30.09: Recovery 101...

What is foam rolling?

Foam Rollers are used both as a warm-up before a workout and as part of your post-workout recovery. Foam rollers (and other self massage items such as The Stick) are used to perform what is known as a self-myofascial release. Foam rolling provides greater improvements in flexibility and joint range of motion, and helps to eliminate that “tight” feeling of overworked muscles. This allows you to train harder and longer while reducing the likelihood of injury.

As CrossFitters, we may think we are doing enough for muscular recovery because we “stretch”. However, once you place a foam roller on your IT Band, you will quickly realize that your soft tissue may be in more need of help than you think. By using some simple foam rolling techniques, you can begin to correct or re-establish normal soft tissue function.

The recovery benefits come from the ability to “work” on soft tissue areas that just are not easily managed by static stretching (like your IT Band or psoas). The other benefit that static stretching cannot offer is the compression that the foam roller applies to the soft tissue. The compression (from your body weight on the foam) provides a release similar to what you might get from massage or trigger point therapy.

By providing this release of tension within specific muscles and other soft tissue elements, an athlete can regain or maintain their full functional range of motion. This improved range of motion (or maintaining adequate ROM) allows an athlete to train without compensating or altering their natural movement patterns, which will ultimately allow them to train without further developing muscle imbalances or greater muscular tension.

Saturday, 06.27.09: Building Character...

"Sports do not build character. They reveal it."

Lisa getting her first...not one but 5 kipping pullups...awesome work!

Thursday, 06.25.09: Overtime anyone?

Well today we had a pretty good session...

A little row...Some Push Press...and some Kettlebell Swings.

I am working on getting everyone to understand how to manage energy over different time durations.  Many people haven't really experienced workouts much outside of sport so this does take time.

Today Erik jumped on the rower after being done saying he didn't work hard enough ... thought that was pretty good to try and see what more he had in him ... however I had a better idea in mind.

Had them jump on the airdyne for just 2 min of 15 ON max / 15 OFF at 55 rpm (not really OFF) ... I think they enjoyed emptying the tank this way much better than the rower.

We are getting there...this takes time...we have to do this stuff right...then we can get to doing it faster!

Wednesday, 06.24.09: How was your day?

"One important key to success is self-confidence. An important key to self-confidence is preparation."

Arthur Ashe

Today ... 10 - 9 - 8 - 7 - 6....down to 1 of each of:

135# Deadlift

35# Dumbell Piston Press

Pull Ups

Box Jumps 24"

Goblet Squat 50# Kettlebell

.... Steve 17:10 ....

Thanks to Mark Twight for Big 5 55 Variant ...

Monday, 06.22.09: Make Up Your Own

Try and make a workout of your own that take 10 to 20 min to complete : has about 250 to 350 reps / calories involved : and 3 to 5 rounds ... post your workout ideas to the blog ...

Hold for time ...

Pull for calories/reps???

swing for reps ...

Have a great day and don't forget to get back to me with your workout!

Steve

Friday, 06.19.09: The End

Great work yesterday Kelly...

Can you see here above???

Wednesday, 06.17.09: Bon Voyage

I had the pleasure of meeting John three or so weeks ago when he called to start working out at CrossFit Orangeville...

John is 64 and has been doing CrossFit for a little over a year now ... JOHN IS THE REASON I BELIEVE SO STRONGLY ABOUT CROSSFIT...HE IS CAPABLE OF MANY THINGS OF PEOPLE HALF HIS AGE (TO BE HONEST MORE THAN HALF HIS AGE)

Have a great trip to Eastern Canada...it has been a pleasure getting to know you.

Thursday, 06.04.09: Worth the Drive...

Just a few days ago I was fortunate to have Mical Dyck come in to find out what all the fuss is about...CrossFit fuss that is.

Mical just off a 3rd place at the Trek Store Canada Cup at Hardwood came for some instruction and hey...why not workout while there!

Stef joined in on the fun for sure to have someone else to enjoy her workout with for a change.

They did a team workout I got from Mark Twight...

This is just part of the session...

Partner 1 pulls 125# sled + 12 pushups while Partner 2 swings kettlebell non-stop -- 1 handed switching every 5 reps

See some pics below of a great day...Thanks to the energy from Stef and Mical for making it so...

Then we added a little finisher of Tabata Abmat Situps ... Mical shows the finishing pose

And still smililng at the end...Mical and Stef

Wednesday, 05.27.09: More on the Shoulder ...

Kelly Starrett tells more...

Watch video here

Monday, 05.25.09: WELCOME

Alex and John back for their second session...joined by newcomer Cooper...Great job today all around.

Alex great pacing throughout ... work on slightly wider grip on the row and remember to go a little wider on the squat stance during wall ball to keep those heels on the ground every time.

John...what can I say...always a strong finish...remember to only focus on yourself and bring all the energy you can to every movement and use full range of motion everytime...nice RUN!

Cooper...excellent technique and focus...really glad to have you as part of this group...I think you will enjoy this training.

Same workout as morning class... 1000m row + 50 wall ball + 50 hang clean + 50 push press + 50 dumbell swings + 800m run All times under 22 minutes...Alex 1 - John 2 - Cooper 3...