CrossFit PEI will be hosting an Olympic Lifting certification on August 28/29, 2010.
You can register by clicking here. The course costs $595 US but you can hold your spot with a deposit of $250 US. This course has not been posted on the main CrossFit.com site but has already started to fill up quickly.
Ryan Kells from CrossFit Kinetics has secured a deal with Best Western for rooms at $135 per night.
Let me know if you’re going!
7 rounds of:
7 Deadlifts, 185/135#
Getting the bar past your knees is key to a great catch
***Global News at 6pm and 11pm will be showing our event today***
Thank you so much!
We had a group of 30 people come out this morning for the Broomstick Mile. With sticks in hand, everyone set out on the brutal workout in full force!
I know some of you had Mark Gallagher in mind as you pushed through the pain. Others had victims of Haiti in their thoughts as your legs burned from squatting. I know I was grateful for that feeling.
The small amount of suffering we experienced today was minimal compared to those still in anguish in Haiti.
As a result of our combined efforts, we managed to raise an amazing $835! THANK YOU SO MUCH for your generous donations!!
I received this message from Mark’s daugher, Heather, that I would like to share with you…
“Wow Kevin. My family thinks this is really nice of you. My dad, I’m certain, is smiling and thinks its very cool as well. God knows that my dad, being the humanitarian he has always been, would have signed up for the broomstick mile with you all.”
Back in April, I had a visitor from Calgary come to the gym. She’s originally from the Moncton area and was back home for a visit.
Her name is Heather and she had been dabbling with CrossFit on her own. Her and I wrestled together and also worked together at Cape Enrage Adventures. When she found out about a CrossFit in Moncton, she had to stop in.
It was on a Sunday, the day after Pierre and I did the Burpee Mile. I was going to rest, but she really wanted to try a workout, and I wasn’t going to let her do it by herself.
She was fast! I mean, she really moved quickly through that workout! A CrossFitter in the making.
I recently came to find out that it was Heather’s dad, Mark Gallagher that was killed in the Haiti.
CrossFit Moncton, with other local affiliates, will be doing the Broomstick Mile on January 23rd. Participation in the workout will cost $10, and all funds raised will go to support the disaster relief in Haiti.
I hope you’ll join in and show how supportive the CrossFit community can be!
Registration for the 2010 CrossFit Games is now open! Canada will have four Sectionals; BC, Prairies, Ontario, and the Maritimes. Fredericton will be hosting the Maritime Sectional with the top 15 men and 15 women qualifying for the Regional being hosted in Calgary. There are limited spots available for competition – so please register soon!
***There has been a lot of interest in the gymnastics seminar coming up on January 19th. The registration will be limited to the first 15 people that pay the $75 fee.
***Also, don’t forget about the Goal Board at the gym. There are still about half of you that haven’t written anything down yet. And thank you to those that have! Some of you have already attained your goal and need a new one already!
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
Rest 1 minute. Repeat for a total of 5 cycles.
We have a few people with some minor (and not so minor) rips on their hands from pullups. Why? There could be a few reasons.
First, are you taking care of your calluses? Don’t rip them, but every week or so, you should be shaving them down. If you allow them to build up, the skin will become pinched and tear during a workout. Try using a nail file to help keep them shaved.
Secondly, are you gripping the bar correctly? If you have the pullup bar in the palm of your hand, the bar will slide down to the base of your fingers and take any skin with it. For pulling exercises, place the bar closer to your fingers. Also, a death grip on the pullup bar will surely lead to torn skin. You want to make sure you don’t fall off the bar, but there’s no need to white-knuckle grip it.
What happens when a rip occurs? Watch the following video to make your own protective hand covering. It would be helpful if you brought your own tape to the gym. Also, have your protective barrier made before you come to the gym. We don’t want to wait an extra 7 minutes while you tape your hands.
And why not just wear gloves? Well…they don’t allow you to have a proper feel of the bar (imagine rock climbing with gloves?!), you’re more likely to slip off the bar (lack of friction), they don’t help with callus formation and finally, they look stupid.
Some people have noticed the new, smaller whiteboard in the gym. It has a list of every member at the gym on it. Pat asked what it was for; I smiled. He didn’t like the looks of that.
It’s nothing more than a goal board. Every member will be required to write down a goal before the new year begins. Why? Can you imagine going to a shooting range for target practice, but not having a target. Kind of pointless, isn’t it?
So what could you goal be? Something performance based like getting your first pullup, or reaching a 200# deadlift. It could be heath based, like losing a certain percentage of body fat or dropping inches (no weight goals please…it’s not a measure of health).
When will you work on it? If it’s a skill or performance based, days like today are perfect! The workout is short enough that it will give you plenty of practice time.
Why does it need to be written? When you write your goals down, it gives worth and value to your workouts. It gives you a reason to come every day. It makes you accountable.
So please, take some time to think about a goal. It needs to be specific with a date (short term) you plan on attaining it.
Double unders will certainly be goals for some people
Feel free to spend some time working on a goat (something you suck at or something you need to practice)
And now for my rant. Please be informed before making any decisions about the H1N1 vaccine. In schools, kids are being bullied (and parents) to receive the shot. If you choose not to, you must write a letter and get a doctor’s note to defend your reason. Seriously?!
What happened to free choice? Shouldn’t we all have the choice of what we put in our bodies? For a list of ingredients in vaccines, check out this link. You’ll probably be grossed out, and hopefully shocked.
Please take a moment to watch some of the links that I’ve posted. Again, it is ultimately your choice. Be informed before making your decision.
A four part series of an exclusive interview with Dr. Sherri Tenpenny, author of “Saying No to Vaccines”. It’s about 40 minutes in length, but VERY informative! Please take the time to watch it before you receive any vaccines.
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
The Moncton Firefighter Combat Team is looking for teams to register for a
fun day relay on Saturday Oct 31 from 10 AM to 2 PM at the St George Fire
The guys are doing a kick off for their 2010 calendar sales and have planned
a day to invite the public to watch and participate in the fire fit
Teams are invited to register and join in the fun. Teams can be 3-6 or
whatever amount and it is $20 per person. Money from registration and 20%
of calendar sales goes to F.A.C.E. ( Firefighters against cancer existence)
Teams are welcome to set up a table display and a banner. Radio will be
there and also they hope to have newspaper. This is the first time they
have done this so they are hoping for a good turn out from the public for
participation and to see what the fire fit is all about.
CrossFit Moncton had a great turnout in Fredericton at the Fight Gone Bad event. A big thanks goes out to Heather, Lisa, Lance, Elissa, Chantal, Sonia, Jane, MC and Pierre for laying it on the line for a great cause. I’m very proud of you for stepping up and giving it all you had, both for your fundraising and physical efforts!
According to CrossFit Fredericton, here are the grand totals:
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Pierre and I are tire flipping down Main Street again, this Saturday at noon. We’re making an effort to raise money for Fight Gone Bad 4 – the national fundraiser in support of Prostate Cancer Canada.
The route will be Highfield Square to Westmorland Street, down to the market, back up to Main Street to Town Hall, and then back to Highfield Square. That’s approximately 2 km (or 1600 tire flips with a 250 pound tire)
There will be opportunities to donate on-site, or you can donate online HERE. Every dollar helps! Please donate to a great cause.
We held a poker night at the gym to raise money for FGB4. Thanks to everyone that came out for a really fun event. We ended up raising $225! That’s a huge chunk of change going towards Prostate Cancer Canada.
The second reason to be happy is that Elissa got her first pullup at the gym last night. With the help of MC and Kevin, she got her chin over the bar, unassisted! Watch the video to see her victory dance!