FirePower CrossFit Shirts

Buy the FirePower Training CrossFit shirt. The firefighter inspired shirt is 100% cotton and shows a Firefighter in full bunker gear doing a pull up and practicing CrossFit. “Train not to suck at life” is the tag line and one of the mottos of FirePower CrossFit.

Shirts have been shipped.  Thanks for your orders.

These shirts as seen on CrossFit.com’s FANATIC page are printed by Axis Gear company and the screen printing is of a better quality than our original shirts that were done last year.

ULTRA COTTON® T

2000

GARMENT MEASUREMENTS

Finished Measurements in Inches

Chest sizing

S 18  M 20 L 22 XL 24  2XL 26 3XL 28 4XL 30 5XL 32

* Chest is measured 1″ down from the armhole (1/2 measurement).

please contact mark @ firepowertraining.com

Shipping and other stuff

FirePower cannot make the shirts travel over broad time and modal domains any faster . . .

Ok, here is the fine print, I’m just one guy sending out shirts because I thought it was a neat idea to have some firefighter inspired CrossFit apparel. Heck, we all know that a ton of us firefighters CrossFit. I’m not a hyper global mega net and I don’t have a million hours to take time away from my family to answer emails about where my shirt is or how long it’s going to take. That being said, i’m sorry that it costs the same amount of money to purchase the shirt as it does to send it to Australia (sorry you live on the other side of the world, come visit and I’ll give you a shirt for cost) I’m doing the best I can, if you are far away, send me an email and I’ll figure out shipping, the people at the post office love me.  If you want a shirt order it in the above one month window. We had some problems with our last online shirt distribution place that was supposed to make things easier for us, (but it didn’t and we never saw any money from it either) so this is our last attempt, and hopefully you can get your cool shirt and be happy with it.

Happy CrossFitting

Mark

Bootcamp at FirePower!

Do you want to lose weight, get stronger and healthier? Who doesn’t! What if you could take the next 30 days and focus on you?  What if you had access to some of the best trainers and instructors and the support of a group of like-minded individuals?  Would you be able to achieve your goal?  We like to think so.  In fact we like to say that you will leave KYA training, leaner, healthier, stronger and wiser. Maybe you want to try CrossFit but you just aren’t there and want to lose some weight and get stronger before you jump in with both feet!

4 weeks of training offers the following types of results:

• Up to 10 pounds of weight loss
• Lost inches
• Increased core strength
• Increased energy
• Lowered blood pressure
• Increased nutritional knowledge
• Grocery shopping knowledge – what to buy and what to eat.
• Empowered mind
• Whole health energy!

If you could commit to 30 days of giving it your best, honest effort we can help you get to the end of the month and reach your health goals.  We will test you at the beginning, work on your weakness and propel your strengths.  We will help you feel empowered to take charge of your health.

This bootcamp is being kicked off by FirePower husband and wife team Heather and Mark Arnold from Hark Events Inc.

If you are interested you can call us at 289.891.9357

Click here for more on the Bootcamp

Trail Run today

We are blessed to have some amazing trail running so close to FirePower in Milton and the escarpment is incredibly beautiful. So the level 1 cert for CrossFit trainers is coming to FirePower training again this weekend, and the gym will be tied up with lots of people coming from all over the place. So as an alternative workout of the day we will be hosting a trail run at the agreement forest North of Hilton Falls in Milton.

Start Time: We will meet Saturday February 27th at  9 a.m. and again at 10 a.m.

The run will be hosted by : Mark and possibly Heather if we can get babysitting.

start/finish location: Corner of 10th SideRoad and 4th Line near Milton, Ontario (no facilities).

Exit Hwy 401 at Guelph Line. Go North on Guelph Line for approx. 2km to 10th SideRoad. Turn Right/East on 10th SideRoad and travel approx. 2km to Start Location. Click here for a link to google maps

View Larger Map

How it will work:

The run will start from the corner “parking lot” area of the agreement forest. We will leave no one behind. If we get ahead the lead runners will either do a short loop or complete functional fitness exercises, squats, burpees, push ups until the back of the pack catches up. Trail running is very different from running on pavement and due to Mark’s love of adventure racing and off road running their may be some scrambling over the rocks and through the woods as well with a little follow the leader.

This will not be a hammerfest designed to demoralize and turn you off of ever running in the woods again.

The run will finish up back at the parking lot and you will love being outside. This will happen rain, snow, hurricane, or sun.

Things to bring:

• running shoes
• clothing, loose and in layers.
• hat
• gloves
• sunglasses or clear glasses for sticks (you have been warned)
• snacks as we will stop every 20 minutes or so for a little bite.
• hydration either camelback or a with water
• small backpack, fanny pack (this isn’t a fashion show, i’m more concerned about function)
• pants not shorts

hope to see you there, call me if you have any questions 416.970.3727 or email me @ mark @ firepowertraining.com

21 Kettlebell Box Jump Ladder

KYA Bootcamp Supplemental Workout

Warm up

250 meter row

10 burpees

10 box steps

10 air squats

3 laps running backwards

10 jumping pull ups

Blackjack Workout:

Complete 20 kb swings and then one box jump

complete 19 kb swings and then two box jumps

complete 18 kb swings and then three box jumps

the combined reps of kb swings and box jumps always add up to 21.

Complete the workout until you get to 1 kb swing and 20 box jumps.

Scaled workout 1: Start from 17 and go down

Scaled workout 2: Start from 15 and go down

Baseline x 3

KYA bootcamp supplemental workout

Warm up

8 turf track laps

20 jumping  jacks

10 sit ups

20 tire slams

10 wall balls

Workout

3 Rounds of :

• Row 500 meters
  40 air squats to medicine ball
  30 sit ups
  20 push ups
  10 pull ups (anyway you can, jumping if necessary)

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“The Triathlon”

More KYA Bootcamp workouts for open gym time. Want to try a triathlon?  Here is some sport specific training that is sure to get all your muscles moving. We couldn’t bring in the pool, so think of it as a rowing triathlon.

Warm up

CrossFit Warm-up click here for description this is what your warm-up should look like

Get ready for the race!

Workout

ROW-  2000 m

then

BIKE For 10 minutes on spin bikes (perceived level of exertion 7 out of 10, it should be uncomfortable)

then

RUN – complete 10 minutes on the turf track as many laps as possible

Make sure you keep track of your 2 km row time as well as the number of laps completed and then you are done.

KYA Bootcamp “300″ Workout

KYA Bootcamp 300

You have done all of these exercises and should have a pretty good idea what they are. If the word is highlighted it has a video that is associated with it and you can click on it to see how the exercise is done. This is 300 reps and should be a great full body workout to be done on the gym open days. Start at the top and complete the required reps in each exercise before moving onto the next.  Just set it up and then storm through for time! Make sure you keep track of your total time.

20 Wall Balls  -  Wall Ball…[mov][wmv]

20 Jumping Pull ups Jumping Pullups…[wmv]

20 Walking Lunges (10 Each leg) Walking Lunges…[wmv][mov]

20 Tire Slams with sledge hammer ( 10 each arm)

20 Air Squats

20 Box jumps  ( highest you feel comfortable with)

20 sit ups

20 burpees – Burpee Demo…[wmv]

40 skips with the jump rope – Basic Bounce, Buddy Lee…[wmv][mov]

20 lengths of the turf track

20 box jump step ups with dumbbells

20 jumping jacks

20 supermans

20 wall balls

Squat Clean & Jerk / Burpees / Sumo Deadlift High Pulls

WOD – January 20th, 2010

As many Rounds as possible in 20 minutes of :

3 squat clean and Jerk 135/95

4 burpees

5 kettlebell sumo deadlift high pulls

“Sponsorship, Not Endorsement” with Greg Glassman, a CrossFit Journalpreview video [wmv] [mov]

Squats / Pull-ups / Squats / Push-ups / Squats / Pull-ups and Math

WOD – January 19th, 2010

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

On another note, I think George got his first muscle up, it wasn’t pretty, but I think it counts, right before his Birthday, way to go George!  Remember tonight is a get together for 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!!:)

Gym etiquette review:

Bumper plates (coloured) are for dropping, they’re made of rubber.  Kettlebells are not, they’re made of steel! They will cut the rubber floor and can bounce in unpredictable ways which may lead to serious injury!

During the cold months please start and finish outdoor runs from the front door, heat loss from a cracked open back door is costly!

Hand chalk is for hands, not writing on the floor!  Sidewalk chalk is for writing! The hand chalk is much more expensive then the sidewalk version.

“Teaching the Tire Flip” with Kurtis Bowler, by CrossFit Again Faster, aCrossFit Journal preview video [wmv] [mov]

Mark Matyazic Runs 100 Miles, CrossFit Endurance, by CrossFit Again Faster – video [wmv] [mov]

WOD – January 16th, 2010

70 double unders
60 kettlebell snatches red/orange 30 per arm
50 box jumps 24/20
40 wall ball burpees
30 pull ups chest to bar
20 clean and jerks 135 / 95
10 clapping push ups

wear your retro attire and unitards as needed. Post thoughts and times to comments

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