10 Reasons NOT to Train at FirePower

(And 10 reasons we don’t want you to come)

10. They make you try out – Just having a credit card and pulse does not get you a membership.  You have to demonstrate your willingness and ability to train intensely enough to get results. Who wants to have to meet objective standards of performance?

9. They train too hard – You sweat and breathe hard in every workout.  You train at the edge of the redline which makes it too hard to read a magazine while “working out.” They won’t let you be a part of the program if you just want to go through the motions.

8. They coach you – You can’t just sit and peddle on the bike, they make you learn and develop skills. They video workouts so people can see what they are doing and coach you on how to improve. You have to learn how to move better, so you can lift more weight faster – which means you get stronger, faster and lift properly. Who wants to be coached to be stronger or faster?

7. They don’t like whining or excuses – Complainers and criers are shunned, ridiculed, run off and are generally treated like lepers.  They don’t consider the woe is me attitude to be a good thing or a badge of courage. It is the right of every human to paint himself or herself as a victim in everything so they can increase their popularity with their everything-is–wrong peer group.   Who wants to go to a place where you can’t complain about everything under the sun?

6. They teach you new things – They make people learn new lifts, workouts and training methods – And expect you to master them.  They teach and re-teach the fundamentals so you are good at them.  Who wants to learn and perfect movements in constantly changing workouts?

5. They don’t have mirrors, treadmills, machines, TV’s Etc. – They don’t have a place to adjust your make up or to flex while you stand around figuring out your next bicep exercise. You can’t check how your new outfit looks when you work out. There is no TV with Jerry or Montel or any other car crash program to distract you from your workout. They actually make you run to do your “cardio.” Who really wants to actually focus on training?

4. They tell you the truth – They tell you when you are not moving right, or babying yourself or going through the motions. They are do not praise you when you look like a space monkey having a seizure.  If you do something stupid in a workout they will have probably videoed it and put it on YouTube.  Who wants to be held accountable to actually do things right?

3. They expect you to get better and actually expect you to train – They expect you to add weight, go faster and maintain excellent form as a regular part of the training. They expect you to try harder to overcome the weakest links in your performance. They expect everyone who has a membership to actually come to the gym to workout. Who wants that kind of stress to constantly improve or show up?

2. They measure performance – They keep score and track your results. They won’t let you just go through the motions – They keep score on the results of your training. If your scores, weights or times are not improving, they want to know why. Who wants their performance to improve all the time?

1. They charge too much – They charge enough where you may actually feel compelled to show up and train. They think that if they provide a top level, fully equipped training space and expert coaches to coach you, it is of value to their members.  Who wants to pay for a fully equipped and professionally run training center that expects people to workout and requires people to get results?

Thanks to our friends at HyperFit – USA, Ann Arbor CrossFit!

A CrossFit Family Needs Help

If you are a member of FirePower, you know the tight family feeling we have in the gym.  Many of you know that this extends to ALL other CrossFitters globally or locally.  We stick together, we sweat together and we stand by each other.  Recently a fellow CrossFit trainer was seriously hurt in Orillia.  See below the note from his home box owner, James from CrossFit Orillia, a friend of FirePower.

If anyone is interested in participating for this benefit WOD, get a team from the gym and sign up!  Unfortunately the Savard family will be in Montreal so FirePower will be collecting donations for Jeremy in any amount.  We’re starting with $100.  If you can contribute with us, please drop off at the front desk.  Let’s band together to help Jeremy & his children!!

Thanks,

Andrea & George

Hi Everyone,

Recently, one of our trainers (Jeremy) was involved in a very serious
snowmobile accident, leaving him with a shattered pelvis, broken
sacrum, and damage to both knees.  He has a long recovery ahead of
him, and is not expected to bear any weight on his legs for at least
another 3-4 months.  Jeremy is a self-employed contractor and single
Dad.

Since Jeremy is unable to work, or work out, we’ve decided to help him
out.  On April 3rd we will be holding a Benefit Challenge to raise
funds for our freind.  There will be three WOD’s spaced out between
9:00am and 4:00pm and all events will be done in teams of 4 (at least
one female per team).  The entry fee for each team is $60 with all
proceeds going to a fund set up in Jeremy’s name.  Local business have
generously donated prizes and they will be awarded to the top teams in
Rx’d, Scale 1 and Scale 2 divisions.

As the workouts are scaled, everyone is welcome to come and compete.
Spectators are more than welcome and are asked to make a small
donation as well.  Of course, no proper CF event is complete without
an awesome after party.  There are two hotels within walking distance
of our box, so plan to stay over and enjoy the bright lights of
downtown Orillia;-)

Please RSVP via Facebook http://www.facebook.com/event.php?eid=498186130243#!/event.php?eid=49…

Thanks,

James

New Member Special: Includes FREE Trial Classes

Here is your chance to test drive CrossFit and split the cost with a friend.

Join us through the month of March and

Receive 2 for 1 price on

CrossFit Foundations

Have you been looking to try CrossFit but unsure why it’s priced so different from other facilities?  Here’s your chance to see for yourself at a fraction of the cost.  We believe so strongly in this type of training that we’re making it available at a deep discount for the month of March. To begin at FirePower, each new member is required to complete our CrossFit Foundations program which included 5 personal sessions, as well as the remainder of the month for unlimited CrossFit and Boxing classes.

Here’s the scoop:

• Promotion is for 2 people for the price of 1
• Both people must book all 5 personal sessions together at the same time
• No long term contracts, no commitments
• No admin fees, only a small refundable deposit on swipe card
• Offer ends March 31, 2010.

Join us for a FREE TRIAL CLASS: Sunday March 14th and Sunday March 28th @ 9:00am

For questions or to book you first Foundations session, email Kim Smith or call 905-864-9941

5 week Boxing Boot Camp

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Do You Have What It Takes?

What is your ultimate goal:  Quick weightloss and conditioning or a full physical transformation?

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FPB offers an intensive boxing boot camp training program.  The training sessions will include fun & energizing activities designed to help you reach your fitness goals.  Incorporated are special boxing drills, plyometrics, core training, killer abs and more!   Small class sizes will allow participants to work as a team while receiving personal training level of attention.

Next Session:  March 6th to April 3rd

Time: 11:00am to 12:30pm

Cost: $150+gst

Reserve Your Space Online (waiting list available)

SuperKids, TeenFit, & ParentFit: 6 Week Programs

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We’re working hard to get Milton Kids FIT and healthy!!!  Help us spread the word.  Encourage your children to grow up active, healthy and in a positive environment.  We accept children and teens of all fitness & coordination levels, overweight, and underweight!!

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New For March: PARENTFIT

We’ve had many requests for a “mommy & me” workout while the little guys are doing their class. Time to test this out!!  Starting March 25th on Thursdays @ 4:15pm, FirePower will hold “PARENTFIT“…a 1 hour workout while your PowerPups are doing their session.     No CrossFit experience necessary.  Cost will be $75 for non-members for 6 weeks. No extra cost for current FirePower members. To reserve your space for ParentFit, email Andrea.

Update:  You do not have to have a PowerPup child to participate in the ParentFit class.

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Spring & Summer 2010 Flyer

Download PDF Registration Form

Group	Ages	Day(s)	Time	Start Date	End Date	Cost
Big Dawgs	8 to 12	Tuesdays	4:15pm	Mar 23rd	Mar 2nd	$90 + GST
PowerPups* & ParentFit	4 to 7	Thursdays	4:15pm	Mar 25th	Mar 4th	PP: $90 + GST PF: $75+GST non-members PF: n/c for members
TeenFit	13 to 17	Wednesdays	4:00pm	Mar 24th	Mar 3th	$90+GST

To register, come into the gym and complete the appropriate form at reception. Full payment is required to fully confirm your spot.  Limited spaces are available in each session.  Questions:  Email Andrea for more info or call the gym at 905-864-9941

Tonya’s Story: Building A Believer

Hi Crossfit,

I hope that everyone can appreciate the bravery it takes for a woman to publish her measurements but I would like to share my journey so far in the hopes of encouraging someone else to stick with it, there are lots of new faces lately.

My first time at Crossfit, I did a tabata workout with Kim, I almost died….I mean I thought I was literally going to have a stroke.  I could hardly walk for a full week afterwards.  It took me a month to get my nerve up, and my husband insisting, before I went back to really try it.  You see, Roland had already been bitten by the bug and was a full-on member of the cult.  He kept after me to come back and try it.  Took away all my excuses and made it possible that he would attend in the morning, and I could attend in the evenings.  Volunteered to take the kids, do the laundry, whatever it took to get me in there (thanks babe)…. That first class, was it ever hard.  I was in tears when I left.  It was brutal.  But I went back the very next day.  And kept going and going.  It didn’t take too long before I could feel it starting to take hold.  The addiction.  The punishment.  The feeling of pushing yourself and challenging yourself like never before.  Feeling strong, confident.  Mentally clear.  If I went a day or two without a class, I felt off-course.

I started measuring myself the first time almost a month into it.  Here are my results so far:

Date:                                    Oct 25/09                                    Nov 5/09                        Jan 8/10

Waist                                    37”                                                36.5”                                    35.5”

Hips                                     41”                                                40                                    39.5”

Bust                                    39”                                                35.5”                                    35”

This of course is nothing compared to my ability and improvement in my squats, weights, and running.  I still have a long way to go.  I have goals set and once I reach those, I will have new goals.  This is a lifestyle that my husband and I have now adopted and are completely committed to.  Crossfit may be the hardest thing you’ve ever done but the rewards to your health and well-being are immeasurable.  The team atmosphere, the support of the trainers, and the encouragement of the members I have been lucky enough to meet have been such a tremendous source of inspiration.  I thank you for getting me back on a path to feeling healthy and strong.  You guys rock!

Tonya Link

FirePower Note: This is from January 2010.  We’ll get Tanya to keep us posted of her progress and update for March. We’re SUPER PROUD of you Tonya!

How Can A VO2 Max Test Help You Lose Weight?

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The Benefit of Metabolic Testing for CrossFit athletes.

On Wednesday February 24^th at 7:30pm, Ian MacLean of IMFIT.ca will be hosting a seminar on the metabolic pathways, the importance of fat metabolism and how to improve it. A full Vo2 Metabolic Assessment will be performed as well, to show exactly what the results of such a test are, and how those results can be applied to CrossFit training.

The ten recognized physical skills in CrossFit world are:

1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. coordination
7. agility
8. balance
9. speed
10. accuracy

The bulk of these, 9 in fact are relatively easy to measure in real world activities or through the course of a progressive Crossfit regimen. But how does one measure cardiovascular/respiratory endurance, and more importantly, how does one measure what the CF Journal refers to as the metabolic pathways? These pathways are the engines that fuel the work we do. We burn either fat or glycogen when we are working, but how do we know what we burn when, and how much of each is being burned? This is an important question for anybody looking to improve cardiovascular fitness and lose weight, as fat metabolism is an excellent sign of cardiovascular health and endurance, and is a major key to unlocking the body’s ability to shed unwanted fat pounds and inches.

Undergoing a Vo2 Metabolic Assessment is the only way to accurately determine your current level of cardiovascular fitness and your ratio of glycogen to fat burn during exercise. It is important to set a baseline for this particular measure of fitness in order to mark improvements in your metabolic system through training over time. It is possible to see improvement in this particular area when all others seem to be holding steady, thus eliminating the frustration of putting in the hard work without seeing results.

Not all fitness results are visible to the naked eye at all times. Some of those gains happen within the body, and a metabolic assessment is the way to stay on top of and maximize those gains.

Join us on February 24^th to learn how you can measure another level of your fitness and take your CrossFit experience to another level.

6 Things You Didn’t Know About Belly Fat

– And How to Make it Scram

Politicians, gossip columnists, doctors, your best friend — they’re all talking about the same thing: fat. Especially belly fat. The great thing about belly fat is that the better you get to know it, the easier it is to make it vanish (if only spam e-mail worked the same way!). Digest these stomach-flattening facts.

1. All fat is not alike. Eat more calories than you burn and the extras get packed away in one of two places — long-term storage depots beneath the skin (subcutaneous fat) or short-term bins deep in the abdomen (visceral fat). Visceral fat is what we call omental fat — that is, fat in your omentum, a piece of webbing that hangs off your stomach just beneath your ab muscles, sort of like a mesh apron.

2. The fat you don’t see is the most dangerous. The soft, superficial stuff that ripples your thighs and tummy may be a bikini spoiler, but if you can pinch it, it probably won’t kill you. However, if you have a solid “beer belly” . . . well, you’re likely headed for more trouble than a politician hooked up to a polygraph. That’s because too much deep fat churns out supersize amounts of hormones and proteins, which can lead to big hazards. Among them: lousy LDL cholesterol and triglyceride levels; high blood sugar and blood pressure; insulin resistance; and widespread inflammation. All are instigators of many diseases — including dementia, cancer, heart disease, and diabetes. But often you can get a “do over” and it doesn’t take that long and isn’t that hard, if you know what you’re doing. So don’t stop reading!

First, don’t rely on your scale. As you start to reduce risky belly fat, your weight may temporarily go up. So ditch the scale in favor of the tape measure. If you’re a woman, your waist should be 32.5 inches; if you’re a man, 35 inches. Creep past 37 inches for women or 40 for men, and the health dangers increase.

3. Stress makes you fat. Not only does stress lead you to eat Haagen-Dazs straight from the carton, but it also triggers the release of cortisol, a stress hormone. When stress becomes unrelenting, the omentum attempts to control cortisol flow by sucking it out of the bloodstream. Nice try, but cortisol fights back once it’s in the omentum and turbocharges fat there. That sets off other chemical reactions that leave you feeling hungry . . . and looking for the Haagen-Dazs again. Fortunately, any kind of stress reduction, especially exercise, will help short-circuit this stress/fat cycle. Feeling tense right now? Go for a walk the minute you finish this column.

4. The fat you eat affects the fat you get. When monkeys munched on trans-fat laced diets for 6 years, they developed more deep-belly fat than those who went trans-fat-free, even though both ate the same number of calories. Physiologically, we’re close enough to monkeys to extrapolate that trans fat doesn’t do anything good for your waist or your arteries.

5. Blasting belly fat isn’t hard. If you’re not overweight but still have an oversized waist, the fastest way to shrink your omentum is by walking. Taking a brisk 30-minute walk each day will keep those fat cells from expanding. Pick up the pace some, walk a little longer, and you can give your omentum a makeover, turning a flabby apron of omental fat into sheer mesh again. After 30 days of walking, start doing resistance exercises as well to add muscle and lose inches — otherwise you’ll hit a plateau. No dumbbells? No gym? No problem. You can get an excellent workout in 20 minutes by using your own body as a weight to stretch and strengthen all of your major muscle groups.

6. Whole grains scare away belly fat. If you and a friend go on a diet but you eat whole grains (meaning brown rice, steel-cut oats, and whole-wheat pasta, not whole-grain Pop Tarts) and your friend eats processed grains (anything made with white/enriched grains and flours, cupcakes to noodles), you both might lose the same amount of weight, but you’ll shed more belly fat and lower your levels of C-reactive protein, a marker of damaging inflammation. And your food will taste better, and you’ll feel full longer. AND you’ll have a flat stomach!

Source:  Realage.com

Recommended Supplements for Specific Health Issues

Special Note: See Andrea for details on advanced-quality supplements, what to look for and how it will improve your training and fitness level.

Cardiovascular health

• Take a high quality Omega 3 Supplement in Fish, Hemp or Flax form
• Regular intake of dark green unrefined extra virgin olive oil
• Supplements: Vitamin E. Coenzyme Q10.

Depression

• Take a high quality Omega 3 Supplement in Fish, Hemp or Flax form
• Vitamin B6 (pyridoxine) is an essential cofactor for EFA metabolism as well as for the majority of pathways of amino acids, including decarboxylation pathways for dopamine, adrenaline and serotonin.
• SupplementS: Vitamin B12, Folate and SAMe (S-adenosyl-methionine).

Learning and behavioral disorders

• Take a high quality Omega 3 Supplement in Fish, Hemp or Flax form and Evening Primrose oil.
• Supplements: Vitamin E, Zinc, Magnesium. Choline and Vitamin B1 & B6.

Obesity

• Moderate insulin by consuming foods with a low glycemic response (Low GI).
• Increase consumption of fish with high omega-3 content (or supplement).
• Regular intake of Green tea or mate’ tea.
• Supplement Minerals: Calcium, Chromium, Iodine, Magnesium and Manganese.
• Herbs: Gymnema sylvestre (reduces appetite and craving for carbohydrates.)

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Source: www.foodmatters.tv

Jan 17 – open gym

FirePower is open today for Open Gym time from 10am to noon.  You can take a rest day, do a WOD you missed during the week, or this one below:

• Max deadlifts 1-1-1-1-1-1-1 (7 total)
• Then 5km run

Congrats to Mark & Heather of Hark Events for a superb Adventure Racing Expo and Wrap-Up party @ FirePower yesterday.  Great exhibitors, great material, great party.  There are some exciting adventure races lined up for 2010. If any FP members are looking to compete on a FirePower Team, let them know.

Quick note: Tuesday is George’s b-day and we are heading to Ned Divine’s Irish Pub for some social time. Members are welcome to drop by on Tuesday evening after 7:30pm. Next year is the big 4-0!!:)

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