CrossFit Indestri

so i have been climbing for 7 days straight now and needless to say im destroyed. i am sore almost everywhere and not just from muscle fatigue. me and the boys look like lepers from medieval times with the amount of wounds we have. today though it all came to a head.

we always preach about smart nutrition, sleep and rest. well so far this week i have only done 2 out of the 3 and the other 2 havent been the best. we woke this morning to do a long route with a longer approach. 380ft tower with a 5km 1200ft approach. it was supposed to be hot so we aimed to be there for sun up. 615 we were hiking in, fueled solely by a breakfast that was too small and 750ml’s of kicking horse coffee. we roped up and i took the first pitch; it went well but i was way too shaky. by the end of the second i was trying way too hard and feeling a bit light headed. i had hit a wall. couldnt focus, shaking a bit, very tweaky all around. they lowered me to the ground and i managed to sip some water and get some jerky and almonds (life blood). i layed down and rested until they finished up the route. feeling better we made the hike out together but the guys comented that they felt very fatigued today too. we were all generally wandering around like zombies. a lesson learned, doing something without listening to your body will either make you have a stop in performance or just a stop all together.

still gonna climb tomorrow though, just a shorter approach

dr. choplivers

wod

6rft

6 OH squat

12 burpee

18 pull up

As you may have noticed, the weather has finally turned in the favour of CrossFitters in Canada.  We can get outside for a lot more WODs.  If you have not noticed, there are a lot more WODs with running involved.  There will be a summer benchmark added every week alongside our normal benchmarks.  The summer benchmarks will be done twice this year at roughly 3 months apart.  This way you can see the progression, and we can cover quite a few of them in the short time Mother Nature gives us.

Pull-ups

I have to give a shout out to Kim Francis.  After a small bout of Rhabdo in her first class, she has become a fixture in our box.  The other night during Jackie, I noticed someone just repping out kipping pull-ups.  As I look over it is Kim!  No band, Rx’ing Jackie.  Great job Kim!  Your hard work paid off.  Now, who am I to call out next????  Lisa and Kim both have had the call out, and they both overcame adversity and won the battle with pull-ups!  I was going to call out Eva this week however, she decided to do some pull-ups at the end of class last night without a band!  Great job!  So, the next I will call out for pull-ups is Katie Cameron.  You are closer than you think!  The red band is only a comfort thing.  Let’s rep out a pull-up next time you walk through the door.

While we are on the subject of bands, I would like to call out some of you who go to a band in a high rep workout so you can rep out multiple pull-ups.  Let’s look at the WOD Angie and use a coach for an example.  So we start off with 100 pull-ups, and the coach can get out 30-40 reps before dropping from the bar.  Then he accomplishes 10 reps, then 5 then 3, until he is able to only do 1 rep at a time.  Do you ever see a coach grab a band to complete the WOD???  Heck No!  So, next time you want to go for band or change your band because it is getting too hard, DON’T!  CrossFit is designed to make you stop.  If you need rest, take it and get back it.  At the end of the day, it doesn’t matter how long it takes you to do it, it only matters if you put forth as much effort as you are capable of until you absolutely need to scale.

Attendance

In the month of April we had our members attend class a record 1200 times!  That is unbelievable!  You all see the benefits of CrossFit and are taking the time out of your day to pursue your fitness goals.  As of right now for May, our attendance is at 758 for the month.  Let’s see it top 1300 for the month!  This is easily achievable with the dedication all of you have.

The workout of the day is….

15 Minute Amrap:

30m Lunge walk

15 Plyo Pushups

15 Pullups

so being on this trip with my two buddies there was a bit of a learning curve on the diet regime. when i broke the news that i dont eat grains, legumes (pb exception of course tys) and dairy the trip almost stopped on the freeway right there. “why the hell would you do something like that!” they asked demandingly. well…… and the conversation insued for a good hour fielding all sorts of questions. in the end they agreed to do it for the week with me and see how is goes.

there are always the key questions that arise. what do i eat then? so we have a stellar breakfast in the cast iron grill of sausages, eggs, veg. snacks at the cliff and on route are jerky, dehydrated fruit, nuts, and vacume packs of tuna. dinner has been lush with a grill over the fire with whatever we want really.. tonight is fish tacos.

well i wont have enough energy. that we busted as well by making sure we eat big early and of quality we are sustained well into the day. good snacks and healthy doses of fat are keeping hunger down and energy high. ryan said today he was surprised that we havent had to rest yet….. (better recovery, you dont say).

my two buddies are total ski bums in every since of the word so groceries are pricey and quality is terrible in a mountain town. so i have been giving them some tips on how to keep on budget. using tips from bill and robb wolf’s budget guide we have got some good ground rules for them upon returning home.

finally they have both commented that their digestion is better…. i can tell you from staying in a tent with them that it is not as bad as you would think. eating paleo re energizes your gut happiness and helps you feel less bloated which i think attributes to overall energy.

was very happy to see how paleo can work for even people who think nothing is wrong. regardless of the active life you lead and the choices you make for your health, there is always room for improvement.

one love,

johnny fingersticks

wod

800m run

21 clean and jerk (115/75) then 21 toes 2 bar

row 500m

15 clean and jerk then 15 toes 2 bar

40 double under

9 clean and jerk then 9 toes 2 bar

Now it’s officially patio season here in C-Wood, I thought I would give some recommendations on how to eat at our fine local establishments while keeping it healthy. Remember though, eating at home is always the best option for eating healthy.

If you know you are going to a certain restaurant, it can be a good idea to go online and check their menu ahead of time. I like to find what meals will stick with my paleo/primal way of eating, and have a set game plan so I won’t be tempted by a big plate of fried badness.

When the waiter takes your drinks, tell them you don’t want any appetizer bread – If you don’t see it, you won’t be tempted to eat it.

If you are going to enjoy an alcoholic beverage, order something like wine, cider (Thornbury – aka peeler) or a nor’cal margarita – these are all better options then beer or wheat based spirits.

Most places will substitute any grain or starchy carb with more veggies. Just be mindful if they are cooked in seed oils (i.e. canola). See if they will grill or steam them for you. Marc is well known by the restaurants for always trying to get more eggs or meat with his meals instead of bread/toast without the extra cost – and it works.

Get sauces on the side. This is especially helpful for salads. Most restaurants serve low quality olive oils that have been oxidized, or have seed oils mixed in. You could bring your own in a container. When going out for sushi I bring my own gluten free soy sauce or coconut aminos. I know, weird, but it helps.

Choose wisely. If your companions ask where you want to eat, make the decision so you can ensure you go to a healthier place. There are a lot of great local establishments that serve “paleo” style meals without calling it that. But if you’re in an foreign town, try a Mexican place (lots of meat, guacamole, avoid the shells), a Thai place (lots of options for meat, veggies, and coconut products), a fresh seafood place, or even a steak joint. You can guess which places I would avoid eating at….

We love the feedback in the comments, so once again, if you have some favourite spots in or around town, or even certain meals, post them. Let’s keep sharing the info.

DJ illy-B

Wednesday May 16: Strength Day

Dead Lift 2-2-2-2-2

Hang Clean 5-3-3-1

Weighted Ring Dip 5-5-5

whats shakin crew, firstly two sorrys for not posting sunday and posting late tonight (late dinners and time change, but it wont happen again).

i just thought i would give you a bit of an update on whats up here. got into salt lake saturday with two gubby dirt bags waiting for me at the airport. it has been a few years since i roped up with ryan and alex so stoke levels were very high. our car has seen a weary mile and you can hear the thing a mile off due to the lack of exhaust. so when we rolled into town we caught everyone’s eye (or ear). we arrived later that day in moab utah. if you are unfamiliar with the town google it then plan a trip to go there. it is home to two national parks and is the ultimate place to climb, mountain bike and jeep! its possible there are slightly more jeeps here than in collingwood (our indestri’s parking lot for that matter).

sunday we were busy getting our butts handed to us at indian creek. this place is world renound for its amazing perfect parallel long cracks in desert sandstone. we rocked up there thinking we could just climb anything we wanted…. well we went home that night, bleeding, beaten, bruised and sore. not getting near grades we thought, releasing screams only tween girls can make and happy about every minuet of it.

today was castleton tower. a free standing dessert tower in the middle of a old river valley. the climbing was scrappy and physical, the views incredible and it is a route listed in the classic book “50 classic climbs of north america” totally unique and a great experience. so for you crossfitters out there i give you my day

for time: approach 1000ft, climb 400′ up to 5.9+ 4 pitches, rap the route, descend 1000ft.

7hrs 23min 15sec. not shitting you i timed it.  can take the boy outta the gym but cant take the gym outta the boy.

wod – benchmark so hit it hard!

“Jackie”

1000m row

50 thruster 45/35

30 pull up

I volunteered this weekend to be a judge at Regionals down in Toronto, and had quite an eye opener. First of all, let me say that the athletes that made it this far are animals. They have such a capacity to handle the work load, repeatedly over 3 days!

I love being in the competitive environment, with music pumping, fans cheering. It must have felt great to be running out there getting into the battles. Makes me energized for my own training, as well as for yours.

I had the chance to meet Greg Glassman as well (creator of Crossfit) and spoke to him about our box up here, and our membership. As sharp as he is with business, he seemed genuine is his belief that Crossfit is still about Community first. He was happy to hear of our BBQ`s and events.

Anyway, long stressful weekend of calling NO REP, you guys might get away with a few this week»!

Let`s start out the week with a summer benchmark called Michael.

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Scott.

hey indestriers so tomorrow we are having a guest coach coming in for 930. Some of your may have had the pleasure to work out with him before if not you soon will.

Mark (the way he spells his name is the only thing i dont like about the guy) Arnold has been around our gym for the past few months or so. He moved up with his family looking for a more chill pace of life. A firefighter, adventure race organizer, outdoor lover/ tree hugger he fits right in. He was a big part of making firepower crossfit in Milton the great gym it is today. His beliefs about crossfit are right on point with ours. Look forward to him being part our crew.

Bill will be shouldering the load of the rest of the classes tomorrow, what a boss. Im off until after may long. will be updating the blog from the road so look forward to some cool pics and lots of stories about not showering and getting totally crushed on fun climbs (boys only trip so no need to bath).peace

peaches

ps. way to go sarah h with a killer performance on the filthy fifty!!!

wod…. STRENGTH DAY! son of a b i missed it

shoulder press : 4-4-4-4-4

OH squat : 1-1-1-1-1

back ext weighted : 25-25-25

when we do mad amounts of pull ups there is a tendency to tear your hand sometimes. now we can lessen the chances of it by using different grips or not chalking as much but inevitably its gonna happen. so what about the next day? how do you train with hamburger palms? tape of course but there is a right way and a wrong way….. check chris k’s fingers for the effects

when taping to protect your palm callus’ or the ones under your knuckles there is a gymnastic type of wrap that seems helpful. take two long strands of tape and lay them flat on each other. now make another strand just the same. tear two down the middle for about half the length of the piece, they should look like a Y. put the base of the y at the connection point on your palm side of the middle finger and loop the arms around it and down the top of your palm. now do the same for the middle. you should have the smaller strands running down the top of your hand to your wrist. the thicker strands down your palm should run to the wrist as well. now wrap the wrist firmly holding these pieces in place and cut the excess. it will last and is the most effective way for you to keep in the game for that type of tear.

rips on the actual finger require a longer strand of tape torn in half. starting at the base of the section in question, wrap towards the tip of the finger going over about half the thickness of the tape each time. dont go too tight or it will cut off circulation. too loose and there will be movement effectively making it useless. it will take some time to play around with the firmness but when you figure it out you will be money. this same style of taping works great for around the thumbs providing good support and reducing blisters while hook gripping in our oly lifts.

finally if your wrist is tweaked there is a way to support that as well. tys currently has a wrist issue and he will wrap his wrist for support. again using a full width of tape wrap about an inch down from the wrist overlapping by about a third until you get up the curvature of the hand by a third the thickness of the tape. this is what supports the wrist. not wrapping up the wrist will again but useless.

seems like a lot but just like everything in here, if your gonna do it…… do it right. also dont get all allen iverson on us or be like some of the monkeys at the cliff that i see with every digit on their hand laced up. use it only when you need it then put it away. its to help you get through the sore times. not a steady fixture in your crossfit outfit.

shout out to chris k for doing that wod with free pull ups and looking like a boss while it was happening. also cody yesterday crushed and put up the fastest time on that benchmark wod in the gym! that was his first day to have a record time as well….. beasts i tell you beasts!

wod…. ooo its a good one

dirty thirty or filthy fifty (30 or 50 of each)

box jump 20/24
jumping pull ups
kb swing 16/24
walking lunge
knees to elbows
push press 35/45
back ext
wall ball 14/20
burpee
double under

Last weekend was had an event that the media labeled a “super moon”. Lately I have been talking to Sarah P. about super foods – or foods that are the most nutrient dense foods. These foods give us the most bang for our buck, and if you had to preference only a few choices to be as healthy as possible, these are the ones I would recommend. Note, while some of these may seem weird, may be try them out first. You may find you enjoy them or notice the benefits of the super foods.

Bone broth (the homemade kind only). Highly recommended by all the gurus in the paleo and holistic health world, bone broth provides our bodies with bio-available (very easy to consume, digest and absorb) forms of calcium, magnesium, phosphorous and other trace minerals that are so lacking in our diets today due to depleted soils and high volumes of refined food consumption. (source: wapf.org). I use my slow cooker once a week to brew a batch and add it to my stews and soups. The stuff is incredible tasting, cheap and easy to make, and I do feel better after consuming it. Check here for a how to guide: http://balancedbites.com/2011/04/easy-recipe-mineral-rich-bone-broth.html

Cold-water fatty fish. As you may know, seafood is the exclusive food source of the long-chain omega-3 fats EPA and DHA. These fats are vital for brain function and protecting the brain from oxidative damage. It’s a potent anti-inflammatory, helping you to recover from exercise or other inflammatory stressors. Salmon, mackerel, herring and sardines are excellent sources of DHA.

Eggs (especially the yolks): Mark Sission (Mark’s Daily Apple) termed eggs as “nature’s multivitamin”. They are a complete source of proteins (including all the essential amino acids), as well as a significant source of a nutrient that most people are deficient in: choline. This is especially important for expecting mothers, as it helps protect against neural tube defects.

Liver. Ok, this is going to generate some heat. I think 99% of people think liver is disgusting and weird. While it does have a distinct taste that can be off-putting, it is without a doubt one of the most nutrient-dense foods on the planet. From Marks Daily Apple:  “It’s loaded with fat soluble vitamins like retinol (pre-formed vitamin A) that are crucial for reproductive health, and difficult to obtain elsewhere in the diet. Liver is also a great source of highly absorbable iron and B12, which is required for proper formation of red blood cells and DNA. Liver is also a good source of bioavailable protein, zinc, and folate.”

There are a lot of websites with recipes on how to sneak liver into meals to hide the taste (i.e. with ground beef in meatballs or meatloaf). Another option is to freeze shreds of the liver to make “liver pills” that you can swallow whole. Chicken liver is milder in taste, but good grass-fed beef is the best choice for vitamins and nutrients.

Kale: It seems like my CSA will never run out of kale – I swear ½ my fridge is full of kale at all times (and I do eat it every day…..). For the veggies, kale is the most nutrient dense. Two best ways to eat it: baked or dehydrated as kale chips, or throw some of the leaves in a shake.

B-iLL

Wednesday’s WOD:

7 Rounds for time:

7 Deadlift

Sprint 100 m

15 pullups

Rest 45 secs