Reebok CrossFit FirePower

After Exercise Ice Bath – Does It Help Recovery?

Daniel (Paleo) — Wed, 22 Feb 2012 11:00:57 +0000

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?

Feb 22

Andrea — Wed, 22 Feb 2012 04:05:57 +0000

Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”

On stage @ Y&D square.

Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post Scores To Comments.

Competitors
Clean Complex

30 ghd sit ups

Feb 21

Andrea — Tue, 21 Feb 2012 02:47:52 +0000

Open WOD 11.1
AMRAP 10:

Gareth Llewellyn RCFP Sectionals 2011

30 Double Unders
15 Snatches (75, 55)

Post Score To Comments
This is the first WOD from last year’s CrossFit Open. Check out your scores from last year!

Competitors:

Rest day – Prepare meals for week, mobility work, get ready for first CF Sectionals workout

The dawn of a big week is upon us. Tomorrow marks the official launch of Reebok’s 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. We have been working extremely hard on the week’s activities and hope many of you get to drop by and experience it first hand with us. If you can’t make it, be sure to watch your TV and newspapers this week, especially City TV Mon/Tues/Wed 7-9pm, and BreakfastTV on Wednesday. We are staying in Toronto all week but you are all in good hands on the homefront.

We’ll then cap the week off our long-awaited CrossFit Games Sectionals Week 1. This is open to the public for free to come witness how defining and energizing our sport is! We’d love to have paleo pot-luck appetizers each Friday so if you’d like to, please bring a little something.

Every Friday Night A Life Will Change. Be There To Witness It!

Seeking to refine your clean…read on!!

Brian — Mon, 20 Feb 2012 22:13:23 +0000

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

How To Survive a Paleo Challenge…

Daniel (Paleo) — Mon, 20 Feb 2012 20:47:59 +0000

Be clear. Not sure why you’re doing the Paleo Challenge? Chances are you won’t last long. You’re more likely to succeed when you are clear and specific about your goals. Ask yourself why you want to change your diet and what you hope to gain from these changes, then write it down. When you begin to feel like you’re running out of steam, revisit your list of compelling reasons.
Build a strong support system. Let your friends and family in on your diet endeavors; your loved ones can be your strongest allies. They can provide positive encouragement, accountability and remind you of your goals as a way to help keep you on track, and who knows, you may even inspire them to clean up their own diet. This is one of the reasons why we encourage you to partner up with someone else who’s participating in the challenge.
Find healthy comforts. They don’t call them “comfort foods” for nothing. When the going gets tough we reach for (insert your food here). We’ve all sought comfort in alcohol and/or junk food at some time or another. Food can provide some relief but it’s very short-lived and we usually feel worse, not better, after the sugar high has worn off. These are often hard habits to break but it’s well worth the effort. Start by identifying your triggers. What is it that sends you to the nearest donut shop? A bad day at work, stress, boredom, PMS? Food journals can help with this step. Once you’re aware of those triggers, find other ways to cope. Make a list of 5 other non-food things to do instead. One of my patients who’s trying to quit smoking likes to watch a funny movie or wash his car.
Plan ahead. If you’re going to a social gathering or a party and you’re not sure what kind of food will be served, ask if you can bring a dish. This will guarantee that there will be something there that you can eat. Or, if that’s too much trouble, eat before you go. You’ll probably find it much easier to turn down the sweets and other goodies when you have a full stomach and you’re thinking clearly. Lord knows, we often make pretty poor food choices when we’re starving and healthy food is scarce.

Paleo Challenge & Sectionals Incentive

Daniel (Paleo) — Mon, 20 Feb 2012 20:27:46 +0000

The Paleo Challenge is over halfway through!! Hope everyone is starting to feel the benefits of this awesome lifestyle and are starting to see personal performance gains!

To keep things rolling and exciting, we are going to throw in a little incentive…

Whoever is in the Paleo Challenge and signed up for sectionals, we are offering a free months membership to the top male and female performers after the five weeks is over! 1st overall male and female from the Paleo Challenge group!

It’s time to start getting dialed, focused, and see why paleo works!!!

Feb 20

Andrea — Mon, 20 Feb 2012 03:29:41 +0000

Gym is closed for Family Day but back to regular sheduel tomorrow.If you intend to participate in the Sectionals you MUST register by 8pm tonight. Do it !!!

Competitiors:
15 burpees AFAP
rest 2 minutes x 4
+
20 sec. row sprint
rest 1 minutes x 4
+
20 Sec.bike sprints
rest 1 minutes x 4

Monday – on
Tuesday – rest
Wednesday – Sectionals wod feel out
Thursday – aerobic recovery
Friday – CF sectionals
Saturday – on
Sunday – on

Friday – aerobic recovery
Saturday – CF sectionals
Sunday – on

Feb 20

Andrea — Mon, 20 Feb 2012 03:08:50 +0000

The gym is closed today for Family Day but back to regular sheduel Tuesday.If you intend to participate in Sectionals you MUST register by 8 pm TONIGHT !!!!! Do it !!!

Competitors:

15 burpees AFAP
rest 2 minutes x 4
+
20 sec. row sprint
rest 1 minutes x 4
+
20 sec. Bike sprints
rest 1 minutes x 4

Paleo Potluck at sectionals Every Friday Night

Daniel (Paleo) — Sun, 19 Feb 2012 15:06:27 +0000

Let’s make this year’s Sectional’s bigger and more fun than last year! The food was awesome last year and we got to try some tasty recipes and had great social fun.

This year as part of the Sectionals and Paleo Challenge, let’s try to bring in some wicked potluck paleo dishes every Friday night! It would be greatly appreciated by the judges, athletes, and individuals watching. Plus, it will make the experience that much more awesome!

Everyone will be silently judging the best paleo dish and the winner will receive an incentive for their hard and grateful work on prepping their meal, snack, appetizer, etc.

Feb 18

Andrea — Sat, 18 Feb 2012 01:58:14 +0000

Team Wod
As Many Reps as Possible in 20 mins.
Teams of 2, one person per station:
1 minute Double unders
1 minute abmat sit ups
1 minute Ball Slams (30/20)
1 minute Rest
Rotate on the minute, score is total reps.
Post Scores To Comments.

Competitors:
Morning team wod