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Training Cycle 1 – 6 weeks – Mobility, Stability, Consistency
Hey Athletes (whoa… did he just NOT say “Folks”?)! So, this post is going to go over the next 6 weeks of programming (well 5 weeks, since we’re already into week 1). The goal for the next 6 weeks is improving mobility, stability and consistency for our Oly lifts. We’re going to use the 3…
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CrossFitter of the Month – January 2015
Hey Folks! It’s that time again! This month we’re excited to recognize someone who has been quietly putting in the work, who arrived with a clear goal in mind. That goal has since been achieved and new goals have been made for this person. While big weights and fast times are impressive to watch and…
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CFSuds Open Intramurals 2015!
Hey Folks! So, Open season begins and we’ve got a bigger region, smaller chances of qualifying, and scaled and “rx” divisions from CrossFit’s side of things. Since we believe CrossFit isn’t about the 1% (or less) of people who might qualify for regionals, and more about having fun, getting fit and pushing outside your comfort…
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CrossFit Open “Intramurals” Details!
The 2014 CrossFit Open is fast approaching! This will be the gym’s 3rd year participating – And we’re hoping to make it our best year yet! This year, we’ve borrowed a fun little idea from our friends over at Catalyst in the Sault! We’re going to host an intramural competition for those participating in the…
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Getting more Bang for your Buck
Good bar path, hips forward, elbows up, elbows back, knees out, knees back, stay tight, big breath, finish the pull, keep the bar close, beat the bar down, hook grip, stripper butt, “LIGHTWEIGHT RONNIE”, and don’t forget… prison butt. These are a few of the queues you may have heard while training at the gym.…
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American Weightlifting Documentary – A Review
Hey Folks! Being one of the lucky ones to catch a glimpse at an early release of “American Weightlifting”, I find myself with an expanded passion toward establishing and growing our own Weightlifting Club. If I had to choose an ultimate message behind the film, it would be get out there, lift something heavy, and…
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Wednesday, August 1st, 2012
Hey Folks! I hope you had fun with Coach Mike last night! Loving the turkish get ups & overhead squats today – great work! Let`s keep the awesome train going! Catalyst games are only 5 weeks away! Warm up Front Squat 3×5 For time: 50 Double unders 30 Ring rows 1km Run 30 double unders…
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Monday, July 30th, 2012
Hey Folks! Great work on all the PRs this weekend! Mikie, Taryn, and Coach Mike Laporte all had some killer lifts/performances! Warm up Olympic Total You have 3 attempts first at the Snatch and then at the Clean & Jerk to get as much as you can. Feel free to do warm up sets and…
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Friday, July 27th, 2012
Hey Folks! Great work on the WOD that wasn’t as long as I had hoped. You’re all too fit. Maybe I’ll make some more 50-40-30-20-10 beat downs for the future. 😉 If you haven’t signed up for the catalyst games yet, time is running out for getting a custom Tshirt! Get on it! Warm Up…
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Thursday, July 26th, 2012
Hey Folks! Nice pull ups today – we’re on the “road to pull up domination”! I like it. Drew did 212 double unders in 2 minutes – is it the shoes??? When you get a chance try to fit in the random tasks, like the double unders, overhead squats, Turkish get up, etc. Warm up…