Coaches Corner

Sectionals are here and the intensity is going to be insane! With more intensity, comes higher energy/strength/power output, comes greater results, comes stiffness/soreness. DOMS (delayed onset muscle soreness) happens 24-72 hours after intense exercise.

How do you treat or prevent this? Many athletes and coaches swear by ice baths. It takes a little while to get used to, if ever! A few other methods have been shown to work as well. Hot/cold immersion is one of them. The conclusion is that you have to do something to recover and sitting on your ass isn’t one of them.

Have a read…

After Exercise Ice Bath – Does It Help Recovery?

I put these articles on our website to help people with lifts, training, and sometimes diet.  I hope you all get some benefit out of the information I put out there!

http://www.t-nation.com/free_online_article/most_recent/a_surefire_way_to_learn_the_clean

Reebok is introducing its new global campaign “The Sport of Fitness Has Arrived”, through an amazing series of events at Yonge & Dundas Square in the heart of Downtown Toronto.

At the heart of the campaign is CrossFit. With a focus on community, competition, camaraderie and delivering amazing results, CrossFit is one of the fastest growing fitness movements in the world.

Reebok is aiming to change the way people perceive, define and experience fitness, and ultimately show the world that fitness can deliver everything they love about sport.

On site you’ll see the large red Box from the commercials and a giant heated tent with a full workout area including Rogue pull-up system, rowers, med balls, KB’s, bars, bumpers, rings, and more! Inside the tent will be a retail area selling Reebok CrossFit apparel.

Special Highlights:

• Special guests: “The Fittest Man On Earth” Rich Froning Jr, Graham Holmberg, Angie Pye and Alicia Connors during February 22nd and February 23rd

• Media Day, Wednesday February 22.  Catch BreakfastTV for an in-studio segment featuring CrossFit with Rich Froning Jr!!  Set your PVR between 6am and 9am.

• Come perform your Games WOD #1 inside the tent February 22^nd to Febuary 24^th between  4:30pm to 7:30pm.  Certified judges will be on-site to validate your scores

• Open WOD time with Rich Froning Jr, Angie Pye and Alicia Connors February 23^rd between 10am and noon.

• 911 Emergency Services CrossFit Appreciation, Thursday Feb 23^rd between 1pm and 4pm.  Police and firefighters are welcome to come CrossFit with us in full gear.  Teams will be put through a series of events simulating on-the-job elements and why CrossFit training helps prepare them to save lives! To RSVP your spot, email Andrea

• Reebok CrossFit apparel for sale inside the tent Feb 22^nd @ 4pm to Feb 25^th @ 5pm.

http://www.cathletics.com/blog/blog.php?blogID=1695

http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge

You’ll know it by the black sign and steam on our windows.  The closer you get, the louder the white noise.  Step inside and the rest of the world will disappear.  Sure, bring the kids and the better half, but they’ll probably never look at you the same.  This isn’t your typical nine-to-five, colouring between the lines, dinner for four, or night out on the town – The screams. The sweat. The skin… might make you rethink your entire life. But then again, isn’t that what we’re here for?

 Make CrossFit Your Sport…Even for Just 5 Weeks

For 5 consecutive weeks starting February 24^th, Reebok CrossFit FirePower (RCFP) will host over 100 Milton athletes on their journey to reach new heights in the Sport of Fitness. Members who are new and experienced, young and old will participate in the same workout whether setting new personal bests, comparing abilities with CrossFitters around the world, or qualifying for the 2012 Reebok CrossFit Games in California.

Registration is only $20 and we are seeking to have over 100 FirePower members participate whether you are 2 weeks into CrossFit or 2 years in.  Think this is just to inspire our members?  Read Inspiration From Within Our Own Walls – a coach’s perspective on The CrossFit Games

You’re invited!

Please join us every Friday night at Reebok CrossFit FirePower between 5pm and 9pm with your families – spouses, parents, friends, kids, brothers, sisters, homeless guy on the street.  There’s no cost to watch…only requirement is that you bring your A-game to support, scream, cheer and count for every rep of every athlete. Some athletes will be seeking to qualify for the Reebok CrossFit Games in California; others may achieve their first double under or their first clean and jerk.  Doesn’t matter…we’re a team and we stick together!

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How do you participate?

1. Sign up to make yourself a ‘registered athlete’ at https://games.crossfit.com/mygames/login.php . Once you’ve paid your $20 fee via credit card, then JOIN AN AFFILIATE.  We are listed under CROSSFIT REEBOK FIREPOWER
2. Wait for the first workout to be posted online starting February 22nd. Then plan to complete that workout at RCFP on Friday
3. Sign up and show up to each Friday  event at RCFP (sign up sheet will be posted at the gym every Tuesday morning.  You can  email Dan R danrogers@reebokcrossfitfirepower.com or get a buddy to toss your name down
4. Submit your scores online before Sunday noon.  Check online to see how you scored in the weekly posted WOD with athletes in China, Germany, Iceland, Africa and Mississauaga.
5. Come Friday evening, be warmed up properly and F-ing bring it!

Last years event really opened a lot of our membership’s eyes to what they were capable of accomplishing in addition to the taste of competition. The reason we do the what we do is to get to see people surpass their expectations of themselves. We had people seek out and capture improved numbers for a variety of movements which they may not have known they were capable of. This year we are hoping for more participants, more Paleo potluck dishes, louder music, more big efforts and a ton of memories and stories to hold us off until 2013.

The CrossFit Games are a grueling, multi-day competition in which the world’s fittest athletes compete in the ultimate test of fitness. What is the ultimate test of fitness? It changes every year, and the details are not announced until right before each event. Fitness means being ready for the unknown and unknowable, so the workouts change every year. Athletes train all year for a competition that is almost completely a mystery.

The CrossFit Games are the world’s premier test to find the Fittest on Earth. The Games season is a grueling multi-stage journey that starts in February at affiliates across the globe, and culminates at the Reebok CrossFit Games in July at the Home Depot Center in Carson, California.

WHAT ARE THE CROSSFIT GAMES?

HISTORY OF THE GAMES

CrossFit introduced the sport of fitness to the world in 2007, when a small group (around 70 athletes) gathered at a ranch in northern California for the inaugural CrossFit Games.

CrossFit founder Greg Glassman has always believed the fittest athletes would be able to handle any and every task so the first event of the 2007 CrossFit Games was chosen randomly. With Coach Glassman presiding, colored balls labeled with movements were pulled from a hopper. A workout was created on the spot.

In 2008, the Games exploded. The 2009 version of the Games marked the global explosion of CrossFit, with regional qualifiers held in the United States, Canada, South America, Europe, Iceland, Asia, Australia and Africa, as well as online. What started as a small event two years earlier was suddenly a global phenomenon. In the 2010 individual competition a total of 45 men and 41 women participated, all of them had to qualify in order to enter the competition. The top 5 men and women from 2009 were automatically qualified. All past CrossFit Games champions were automatically qualified if they chose to compete. After qualifying in the regional level competitions, 68 affiliate teams competed in the 2010 Affiliate Cup.

Courtesy CrossFit Inc

Here is some great information about using your foam roller.  At the top of the article is three very in-depth pdf articles about SMR (self myofascial release).  Roll on!!

Oh yeah, Maxfitusa.com, is an amazing site and resource!!

http://www.maxfitusa.com/maxfit-usa-programing/stretching/smr-tp/