Month: November 2017

Don’t forget about our Christmas Lunch this Friday at the Huron Club at 12noon.  Please make sure that you RSVP by Wednesday!  Also, for the ladies, come out at 11:15 to the gym to meet physiotherapist Laura Powers.  Learn a bit about pelvic floor and how important it is!

Now for the workout for Wednesday – Wallball Fun!

Warm-up

Today we will add a little balance and eye-hand coordination into our warm-up!

Strength Focus

Goblet Squats    5 sets of 5

Wallball to Shoulder technique work   3 sets of 5

Conditioning Work – 12 minutes of:

10 Wallball to Shoulder
2 Lengths Plate Pinch Farmer Carry
10 Russian Twists

In the workout, you will be working with a partner to complete each round, alternating each rep.  As always, rest as you and your partner need to.

Just a reminder of a few important dates:

Pelvic Floor Information Session – Ladies Only – Friday, December 1 at 11:15am
I have arranged a special speaker to come and give a short information session to the ladies at the gym.

Come join us for lunch to celebrate the start of the Christmas season.  I have made a reservation for our group for lunch at the Huron Club.  Lunch will be ordered individually from the regular menu.  Please send me an email to RSVP by Wednesday, November 29 so that I can confirm our numbers with the Huron Club.

Other important dates:
I will be away from the gym on December 13 and 18 and have arranged for Coach Janet and Coach Sarah to cover these classes for me.  I ask that if you are planning to come to any of these classes, please send me an email so that I can make sure that the coaches are properly prepared.

Classes will be canceled for the holiday season from December 20 and will resume on Monday, January 8.

Here is the Workout for Monday, November 27

Strength Focus

Banded Bench Press    5 sets of 5

With this exercise, we will be focusing on keeping our core engaged as we work on the stabilizers of our shoulders.

Conditioning Workout

5 Rounds of:

1 lap of gym
10 Push-ups
10 Squats
10 Sumo Deadlifts

I hope those of you who made it out to FuelSchool last night all enjoyed and learned something new.  If you were like me and were not able to attend, I have shared the live stream of her talk on the Project Strong Facebook page.   Click this link to take you there.

Here is today’s work:

Strength Focus

5 sets of:
10 lateral facing heel drops (each leg)
Alternate with
Prowler Pushes – load as necessary for you or work with a partner

Conditioning Work

4 min of
10 Wall balls
10 Bird Dog

Rest 2 min

4 min of
20 Mountain climbers
10 Glute Bridge

We are over halfway through November and December is around the corner.  December is always a busy month for everyone as we run around and get our shopping done and prepare for the holidays.  Despite this let’s remember to take the time to look after ourselves and enjoy the friendships we have made in the gym.

FuelSchool – November 21
Start the holiday season by making sure your diet and nutrition are in check and come to FuelSchool on Tuesday, November 21 at 6:30pm and hear what Sarah Messervey, a registered holistic nutritionist, has to say.  Please send me an email to RSVP if you will be attending before Monday at noon.

Pelvic Floor Information Session – Ladies Only – Friday, December 1 at 11:15am
I have arranged a special speaker to come and give a short information session to the ladies at the gym.

Come join us for lunch to celebrate the start of the Christmas season.  I have made a reservation for our group for lunch at the Huron Club.  Lunch will be ordered individually from the regular menu.  Please send me an email to RSVP by Wednesday, November 29 so that I can confirm our numbers with the Huron Club.

Other important dates:

I will be away from the gym on December 13 and 18 and have arranged for Coach Janet and Coach Sarah to cover these classes for me.  I ask that if you are planning to come to any of these classes, please send me an email so that I can make sure that the coaches are properly prepared.

Classes will be canceled for the holiday season from December 20 and will resume on Monday, January 8.

Here is the workout for Monday, November 20:

Strength Focus

Bird Dog  5 sets of 10
Sumo Deadlift   5 sets of 5

Conditioning Workout

Working with a partner, for 20 minutes.

Partner A: 3 laps of the gym
Partner B: 6 Sumo Deadlifts
8 Kettlebell Swings

Switch only after each person has finished their work.  Rest happens while waiting for the partner to finish their work or as needed.

Telomeres are nucleoprotein caps positioned at the end of chromosomes … our genes.  The telomere is important because it protects the chromosomes from deterioration.  Telomeres allow the cells to divide without losing our genes or DNA.  Without telomeres, chromosome ends could fuse together and corrupt the cell’s genetic blueprint, possibly causing malfunction, cancer or cell death.  As we age, telomeres shorten significantly affecting our chromosomes resulting in gradual cell deterioration making us susceptible to diseases.

Research has now shown that regular physical activity accounted for significantly longer telomeres.  Researchers are now studying disease risk and cellular aging as related to telomere length and finding that there is a significant reduction in diseases commonly associated with aging and increased telomere length.  The longer telomere length that is found in highly physically active adults accounted for 9 years of reduced cellular aging.  Want to keep your cells young, keeping doing what I know you all are, coming to class whenever you can and being active on a daily basis!

Source: Science Direct

Workout for Wednesday, November 15, 2017

Strength Focus

As a group we will review the techniques and scaling options of the following exercises to set up for the workout:

3 sets of 5 of each
A) Wallballs (reviewing scaling options and set-up)
B) Kettlebell swings (select appropriate weight)
C) Step-ups (select appropriate height box)
D) Burpees/Lunges (reviewing scaling options)

Conditioning Workout

Complete 3 rounds of the following:

40 sec Wallballs
60 sec rest
40 sec Kettlebell Swings
60 sec rest
40 sec Step-ups
60 sec rest
40 sec Burpee/Lunges

2 full minutes of rest before next round

Don’t forget about “FuelSchool“ on November 21st at 6:30pm.  It is open to all members, their friends and family and the Fit for Life crew.

FuelSchool is a nutrition education program run by Crossfit Indestri to help educate community members on the benefits of the science-based Paleo and Ketogenic diets. Sarah Messervey, a registered holistic nutritionist, will discuss the history of ancestral diets, guidelines for following these diets and the many applications from improving performance to managing diseases.

Here is our work for today’s class:

Strength Focus

Perform 3 sets of the following,

A) 8 reps of Front Plate Hold Squats
B) 8 reps of Bird Dog Dumbbell Row, each arm
C) 10 reps of Supine Leg Lowering, maintain contact with lower back on the floor throughout the movement

Conditioning Workout

500m row
immediately followed by 5 rounds of
5 Ring Rows
10 Dumbbell Thrusters

*as always, rest as needed and rest will occur naturally as you may have to wait to use the rings

Crossfit Indestri will be hosting an event called “FuelSchool” on November 21st at 6:30pm.  It is open to all members, their friends and family and the Fit for Life crew.

FuelSchool is a nutrition education program run by Crossfit Indestri to help educate community members on the benefits of the science-based Paleo and Ketogenic diets. Sarah Messervey, a registered holistic nutritionist, will discuss the history of ancestral diets, guidelines for following these diets and the many applications from improving performance to managing diseases. Other topics to round out the evening include:

– Ketogenic diets: Is it right for me?
– Sleep and Circadian Rhythms
– Fasting and Time Restricted Eating
– Movement and Stress management

If you’re looking for an easy and effective way to improve your health and happiness, please join us for this complimentary talk. It may change your life!

Sarah Messervey one of our members, is a Registered Holistic Nutritionist, Functional Nutritionist and runs KetoFuel Nutrition in Collingwood, Ontario.

Here is your workout for Wednesday, November 8:

Group Dynamic Warm-up

Group work with standing hip series

Strength Focus

4 sets of
10 Bulgarian Split Squats (5 each leg)
alternate with
10 Tricep Extensions

Conditioning Work

In teams of  3, each person starts at a different station.  Rotate to the next station only after everyone has completed their task at their station.  This will embed some rest into the workout for each person as some stations may finish the work faster than others.

Complete 3 Rounds of
A.  Row 300m
B.  20 Reverse Lunges
C. 10 Push-up

Group Dynamic Warm-up

Strength Focus

Single Arm Overhead Press  4 sets of 8 reps
Ensure core remains engaged, rest 2 minutes between each set

Review of Push Press technique

Conditioning Workout

Complete as many rounds as possible in 10 minutes.  Ensure that you rest when needed, do not exceed a rate of perceived exertion of more than 8/10.

10 Push Press
10 Weighted Step-ups (5 each leg)
4 Burpees or 8 Lunges
Cash-Out

3 sets of
10 Snow Angels
2 lengths of the gym of Waiter Carry