Wednesday, September 30, 2009
There are a few things to prepare in advance of the CrossFit Challenge this weekend.
Food: I don't know what the food situation is going to be around City Park or even how much time you will have in between events so it would be a good idea to pack a cooler with food. Make sure you have snacks- apples, bananas, nuts and seeds, cheese, cooked chicken, tuna, vegetables.
Tape: be sure to bring tape for your hands and wrists if you need it.
Clothing: Bring layers. We might be outdoors and we will probably have a minimal amount of time to warm-up. Bring your flux shirt!
If anyone needs a ride please respond to this blog. I think we have everyone covered but just in case.
Tuesday, September 29, 2009
Our merry band of anxious fluxers will be off to Saskatoon for the Saskatchewan CrossFit Challenge this Saturday. Yikes! I want to congratulate all of you for your bold decision. It takes some serious courage to take part in a CrossFit event such as this. I am so pleased to have members signed up in all 3 levels. A big thanks for those of you making the trip to Saskatoon to cheers us on. I know I will be fueled by your cheerful support.
This weekend is the Saskatchewan CrossFit Challenge. This means that a lot of folks will be heading down to compete or to cheer. It also means the schedule will be changed slightly.
The following schedule will be in effect for this Friday and Saturday.
Friday, Oct. 2nd
7-8pm Stretching with Fran
***No classes at 4 or 5:15 on Friday. Note the 6pm will begin at 6:15pm.***
Saturday, Oct. 3rd
***No flux CrossFit Kids class on Saturday***
Thursday, September 17, 2009
Wednesday, September 16, 2009
What is the paleo way of eating all about? Basically it is about eating like our ancestors did, hunter-gatherer style, prior to the agrarian revolution. Professor Loren Cordain has written numerous publications on the paleo diet. Here is a link to the basic principles of this way of eating. http://www.thepaleodiet.com/
Note that there is a special link on the paleo diet for athletes.
Many athletes, including CrossFitters follow the paleolithic diet. I have played around with it a bit, and certainly find that my energy levels are best when I follow a diet that is high in lean meats, good quality fat, nuts and seeds and vast amounts of colourful vegetables. I do still eat porridge in the morning and I haven't cut out dairy.
Here is a paper written by Dr. Cordain on the paleo diet.
And finally, check out this blog if you are looking for good paleo recipes. Lot's of yummy stuff.
For the last few weeks our flux CrossFit Kids have been taken advantage of the incredible summer-like weather. All of our workouts have been outdoors in the fresh air.
Here are some images from last night (there are more pics from August and September on the photos page and on the flux CrossFit Kids facebook page):
The history of the kettlebell goes back about two hundred years to Russia. The Russians still use the kettlebell in military training and kettlebells are considered a competitive sport there. A 'girivik' is a person who uses kettlebells. The Russian standard for the kettlebell swing is to bring the kettlebell to just above the shoulders. Cold war politics--which always influence culture and sport--generated the emergence of the 'American' style swing. With the American swing the kettlebell goes all the way above the head. What a dilemma!! Do we follow the stern, post-communist Russians or the free-wheeling, democratic Americans? Recognizing that all athletic techniques have a history beyond the present, we shall follow the CrossFit standard, which is above the head.
Tuesday, September 15, 2009
Friday, September 11, 2009
Congratulations to Charity Marsh and Chris Beingessner on winning the Lieutenant Governor's Arts Award for Arts and Learning. It is exciting that flux will be involved in the next segment of the Scot Collegiate/ IMP LABS Hip Hop project in January.
You can blame global capitalism for the bison delay. Bison prices are up right now and Saskatchewan bison farmers have sent their bison to the feeding lots to speed up the growing process. Of course, this is a perfectly rational decision as pasture raised and finished bison take a much longer time to come to maturity. At the feedlot the bison will be fed grain and probably corn and all the benefits of bison over beef will be lost - bring in the saturated fat! Now this I find completely irrational. Here you have a beautiful creature with a naturally low fat content that has been eating grass for centuries but the market will sway farmers to send their bison to the feed lot where all of the benefits of bison meat will be lost.
But don't worry. The butcher and my dad are on the lookout for grass finished bison and I am sure they will come through.
Monday, September 7, 2009
Just a quick reminder about tomorrow night's stretching class with Fran. The class begins at 7pm.
Friday, September 4, 2009
In this video Rippetoe instructs on the function of the elasticity of the hamstring in the back squat. Note also his orders to push the knees out.
Rippetoe pontificates on women, muscles and athleticism. I love that he refers to women's gyms as 'figure salons.'
"There is no such thing as firming or toning. There is only stronger and weaker" Mark Rippetoe
"The interesting thing is that everybody really already knows this, because there are few examples in life that don't follow the basic rules of the universe, the ones that dictate the behavior of everything. One of the most basic of those rules is that, with the exception of the occasional lottery winner, you pretty much get out of an effort what you put into it. We're all quite familiar with this reality, although we are often willing to believe people who tell us otherwise, about exercise and about life. The sooner everybody, both halves of the population, accepts the fact that effective exercise is more like training for athletics and less like lying around on the floor, more about performance and less about appearance, the sooner it will be understood that women really don't need their own figure salon" Mark Rippetoe
Thursday, September 3, 2009
I love this tongue in cheek promotion of the CrossFit principles.
Tuesday, September 1, 2009
Fran Gilboy of FadaDance will be offering the following stretching classes at flux CrossFit:
Tuesday Sept 8th at 7pm
Friday Sept 18th at 7pm
Friday Oct 2nd at 7pm
Friday Oct 16th at 7pm
I highly encourage you to come out for these classes. If there is one thing fluxers need to be reminded of it is stretching!
There will be a free class next Saturday at 11am for flux CrossFit friends and family. This is a great opportunity for the curious to come out to flux and give it a try. The workout will be designed for beginners and will not be too technical.