Your monthly update on everything CFN related!
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JAN 1ST: We are closed - Head over to Westwood Lake for the annual Polar Bear Run and Dip ! 10am start
JAN 1ST-31ST: Reps Challenge
JAN 6TH: Coaches Do Burpees
JAN 9TH: New On Ramp Starts
JAN 11TH: CrossFit Open Registration begins
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3RD ANNUAL TEAM CHALLENGE
REVIEW AND RESULTS
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Thank you to all of those who came out and participated in this annual event. All participants gave it their all, had a great time and judged each other throughout through these events to really bring us all together. Its great to see people excel in different movements; each athlete always takes something away from the challenge to work on in the future.
Thank you deep down to our volunteers and sponsors: Headmaster Heather aka Heather McEachen, Popeyes, Tim's Auto, Coal City Cycles, FrontRunners Nanaimo, Cobs Bread at Terminal Park, and of course Mr Claus (Coach Adam) it was great putting this together with you sir.
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WOW you guys are amazing to watch and we are proud of all efforts during this fun-filled day. Mr and Mrs Claus brought some delightful WOD's and some Skill Testing fun to the mix and you all crushed it.
In case you missed it or want to revisit the workouts at some time here is a run down of all events..
EVENT 1-
un
BEAR
able
: 8 MIN AMRAP of Bear Complex , one partner working at a time
RX weights (115/85) SC weights (85/55) Must be completed complex at time cap in order to count towards score.
EVENT 2 -
Skillz to pay the Billz
- was broken down into three sub categories of skillz. All scores were one max effort/distance/number per athlete combined with their partners max for a total score. Not a combined over all three.
i)
Frogger
: 3 attempts/athlete to complete max broad jump for distance. MUST land two foot and stick the landing, no fall forward, or back etc.
ii)
Bunny: RX : 3 attempts/athlete to complete max unbroken DU's
SC: 3 attempts/athlete max Calories on Rower in 1 min. 1 Cal = 1 Point
iii)
T-Rex : RX 3 attempts/athlete of max Ring dips
SC: 3 attempts max support hold on rings
EVENT 3-
POPEYES for time
RX: 20 Synchro Box Jumps
SC: 20 Synchro Step Ups
Then 20 Rounds of
3 Pull Ups Sc: Jumping Pull Ups
5 Push Ups Sc: Push Ups on Knees
7 Air Squats
WHILE Partner 1 is completing a full round, Partner 2 is RX: hanging from a bar SC: holding a high plank. Partner 1 must finish a round before Partner 2 starts working, alternating partners through each round. There was a 20 Min Time Cap but all teams finished under :)
WINNER'S
RX DIVISION
FIRST : Red Nose Gainzdeers: Dallyn Giroux and David Longchamps
SECOND: Jingle My Bells : Breanne Manson and Alfredo Petrone
THIRD: Young Gun Lochheads: Megan and Jason Lochhead
SC DIVISION
FIRST: The Young and the Ageless : Mel Blainey and Marten Varnel
SECOND :
won by the best tie-break ever...
The Carebears : Kari and Sean MacConnachie
THIRD: Buns and Guns : Caitlin Buxton-Carr and Jonathan Fischer
Bragging rights to the Winners as their names were engraved on a plaque that will be hung at the box
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Coach K was in town for a very short period of time and was happy to see some veterans of CFN and also meet some new faces. Proud coaches, shown on the right :)
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After the Team Challenge and a little rest and relaxation, we hit up Arbutus Distillery for our Christmas Party. I must say y'all clean up well :)
We hope you all had as much fun as we did. As per usual the sock exchange was extremely exciting with lots of "stealing" occurring.
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allll of the BURPEES- December Challenge
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The DECEMBER month, brought some smack talking amongst members to see who would finish all 1000 burpees first. Carol Zanette came out off the gate hot and was challenging Coach Alfredo but he quickly lost that battle. Grant Eldridge wanted to support Carol and completed his in ONE DAY...meanwhile Bremo upped the wager and although had already completed 165 without a weight vest, finished 1000 with a weight vest on, calling out Carol to do the same. Ray Brittain capped if off with an epic video of his month of burpees. The key to this challenge was that it was extra curricular burpees to be done on your own time. That is what separated the group, only those committed completed the task. Congrats to the following (as per the whiteboard in the box ) : Carol Zanette, Molly MacConnachie, Callum Ross, Grant Eldridge, Laurel Patten, Bremo, Karen Dibble (A keen On Ramper), David Longchamps, Ashley B, Jani Drew, Tracey McColl, Tanya Evans, Ray Brittain, Rob Evans, Cathy Dutton, and Jonathan Fischer. Some of you may be at home finishing up now ....nice work everyone ;)
See Ray's awesome video on our Facebook page.
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NOW WE CHALLENGE YOU TO...
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2018 REPS Challenge
During the month of, Jan 1 - Jan 31 (inclusive), we challenge you to complete a total combined 2,018 repetitions of ANY of the following exercises: Pull Ups, Push Ups, Dips. Why these three you ask? The combination of these exercises will assist us in building upper body strength and are the prime movements involved in achieving the MUSCLE UP!
The details: You will average* out to 65 reps per day (31 days). You can break them up HOWEVER* you like, eg 22 of each exercise each day. They can be strict/kipping. Any form of each movement counts, whether its in a WOD, in your backyard, or on a stroll in the park. Keep track of your progress on the Board at the gym!
*please note you do not HAVE to complete reps each day, it is a completed TOTAL by the end of January, so if you miss a day, you can just make up for it.
Extra:
Due to the increase in upper body reps, it is vital that you maintain your mobility by stretching each day. Some great stretches to incorporate are the following:
Maintenance:
ITWY's, scap retractions, farmer holds
PECs:
bent arm up against the wall, lacrosse ball between chest and wall/surface, arms holding onto rings/bar behind back while leaning forwards
TRIs
: bent arm up against wall, banded tri stretch.
LATs
: side lunges with banded distraction over head, hang from bar, roll out
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The CrossFit Open is upon us folks and it's time to get your head in the game. Start strategizing WOD's Some of you may be asking what the CrossFit Open even is? I will get crossfit.com to explain it for you.
"The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.
Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.
The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.
At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier."
Below is the schedule for the Open workouts this year. At CrossFit Nanaimo we do the Open WOD's as a box on the Friday of each release. These WOD's will be complete during regular Friday WOD hours. We complete them on Friday's in order to give athletes a chance to tackle the workout one more time before Monday cut off time. I highly recommend getting involved with this online, it is very fun to see where you stand amongst tens of thousands of athletes in your category, and the WOD's are always guaranteed to be spicy :)
STAGE 1: THE OPEN
FIVE WEEKS - FEB. 22-MARCH 26
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26
Registration for the Open begins Thursday, Jan. 11, 2018, go to games.crossfit.com for more information.
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Spotlight Member of the Month
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Congratulations to this gentleman Jonathan, for his amazing progress over the last year. As a coach it was so nice to hear he is cleared back to his regular work 2 months ahead of schedule post-surgery, after a work related injury. His commitment and consistency at CrossFit is exemplary and is obvious in WOD's his hard work is paying off. Well done sir, keep up the amazing work ! Now for his part...
Explain why you started CrossFit ...
I started CrossFit for a few reasons. In part, I started with CrossFit because I wasn’t happy with my level of fitness. Shift work can be hard on the body and I was starting to put on some extra weight so I decided I needed to make a change. I have tried the regular gyms in the past but never stuck with them for very long. I heard about CFN from a few people at the office
and the structure and sense of community appealed to me, so I signed up for the On Ramp and never looked back.
What do you do for a living ?
I am a police officer with the Nanaimo RCMP, and I’m currently working with the General Investigations Section.
Favourite exercise:
I don’t know that I have a favorite exercise, but I really enjoy the high intensity workouts
that incorporate the Olympic lifts. For example I really enjoyed the Chief, as exhausting as it
was I really enjoyed it.
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Least Favourite exercise:
That would be over the bar burpees. I first encountered them at the 2016 Open in the last workout, and I thought for sure I was going to die. Since then, over the bar burpees and I have fostered a mutual dislike for each other.
Most memorable moment at CFN:
My most memorable moment would be the in house competition we just had in December. As most people know I have been recovery from a knee injury/surgery for the last 13 months, and physio had just signed off on my knee ten days before the competition. I was able to compete in the scaled division and my partner and I came in third. (I’m still a little disappointed we lost that tie breaker) I was able to put in a maximum effort during the competition and my knee felt strong and held up throughout the day without experiencing anypain. It was like I had finally crossed the finish line after a long, long road of recovery.
How do you spend most of your time outside of CrossFit?
Is there life outside CrossFit? Seriously though, if I’m not working, I enjoy spending time with friends. Now that I’m mobile again I’m getting back into hiking, mountain bike riding, and
going on the occasional road trip. I try to get out of the house as much as I can, and you can occasionally find me reading a book at a local coffee shop.
How does CrossFit play a role in your life?
CrossFit is a bit of an escape for me. Through my work I deal with a lot of stress and unpleasantness, and the workouts offer a healthy outlet to burn off some of that stress. When I come to CrossFit I can leave that unpleasantness at the door, it’s a positive environment with a great community of people that does as much for my mental health, as it does for my physical health. Frankly it helps to keep me sane.
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New Members and Milestones
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CONGRATULATIONS to the following folks who are now members of the CFN Community upon graduating On Ramp :)
Left to Right: Grant ,Jaime and Karen
Missing from photo : Aaron S and Aly B
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THE DECEMBER GOALS AND PR BOARD ... Check out all of the action on this board. Now let's FILL IT UP for January... are you going to get your first strict Pull Up? Want to PR your back squat? What is your goal? Write it down the first week of the month, keep your eye on it throughout the month and get after it. Congrats to all of the accomplishments found on the board , well done !
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| CrossFit Nanaimo | 250.667.5937 | info@nanaimocrossfit.ca | nanaimocrossfit.ca
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