Adventure Racing Training Course Info
March 11, 2010 by Mark
Filed under Latest News, News & Events
FULL DAY TRAINING – A must do course!
“It’s crazy – we are not a fast team – but after taking the training course we would go by teams that should have been way ahead of us – we learned how to work as a team and use the tips we learned in the course – it was awesome!” (Full training course attendee)
Want to learn how to use your map and compass? Tired of getting lost? Want to do better as a team on race day? Well then maybe it’s time to take some adventure racing training. Trainers Mark and Heather are experienced adventure racers and have raced in short and long races around the world with top finishes. Learn the tips and tricks that will help you get the results that you desire! Come take the 4 hour navigation course, or the full day crash course that will get you through your first adventure race.
If you have 5 or more people that would like a course, you can select your own date and time and we will do our best to accommodate you. Call Mark or Heather @ 289.891.9357
Sunday March 21st, 2010 – Navigation 101 START: 12:30 pm- Sunday April 18th, 2010 - Navigation 101 START: 12:30 pm
- Sunday May 2nd 2010 – Crash Course! -Navigation 101 / Paddling 101 / Mountain Biking for AR 101
START of NAV section: 8am START of Paddling/mtn biking 1pm
- Sunday May 30th, 2010 – Crash Course! - Navigation 101 / Paddling 101 / Mountain Biking for AR 101
START of NAV section: 8am START of Paddling/mtn biking 1pm
Where: The starting point for the courses will be Firepower Training in Milton
Click here for a map. 509 Main Street East, Milton Ontario. Check out more at Firepower Training / CrossFit
When:
Navigation 101 Classes start at 12:30 a.m. and go until 4:30 p.m.
The full day crash courses starts at 8 a.m. until 5 p.m. This session is a full day crash course in adventure racing that is meant to teach you how to finish your first adventure race. Save time, money and effort by doing this course!
Cost: $60 for each session per person. If you would like to do the full day crash course then the cost is $110. If you have already taken the Navigation 101 class this year, then the cost of joining in for the mountain biking and paddling is an extra $50.
How do I sign up? See below for online registration of each course. Call us and book your time as spots are limited. We try to keep the instructor to racer ratio small so that you gain the maximum benefit of the course and time. Or you can click on the add to cart button and we will contact you after you have registered.
289.891.9357 Heather or Mark or via email Contact us
Navigation 101: “Map, compass Navigation skills – get me where I need to go..FAST!” Includes: maps, park entry fee, instructional booklet, 4 hours of training.
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Crash Course “I am new to racing OR I have been racing for awhile but out team is not getting any better!”. Includes: two park entry fees, canoe, life jacket and paddle rental, maps, instructional booklet, and 8 hours of training.
Course Descriptions:
Navigation 101
Reading a 1:50 000 topographical map
Using an orienteering map
Using your compass
Taking a bearing
Teamwork on your feet
Eating and Drinking on the go!
Trekking transition areas
Team Goals
Towlines, weight sharing
Getting to the finish line!
Paddling 101:
Even if you have done adventure races before this is a must take course! This will be part of the full day crash course.
Three people in a canoe
Middle seat designs
Using your compass and map on the water
Paddling transitions
Portaging and water reentry
Eating while paddling
Hydration on the water
Paddle strokes
Team communication
Canoe paddles versus kayak paddles
Some much needed paddling practice!
AR / Mountain biking 101
This will be offered as part of the full day crash course
Reading your map while biking
Actually using your odometer!
Drafting
Technical riding
Eating and drinking on your bike
Towlines
Biking transitions
Bike shoes vs cages vs flat pedals
Bike safety
Time in the saddle!
If you have 5 or more people that would like a course you can select your own date and we will do our best to accommodate you. Please let us know if you are interested in a certain date and we will send out the info to see if it works with others’ schedules.
Bootcamp at FirePower!
March 3, 2010 by Mark
Filed under Team FirePower Events
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
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)
post total time to comments
“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 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