WOD March 16
Happy St. Paddy’s Day to our Irish CrossFit Peeps across the Pond!
For time:
- 25 Squats
- 25 Push-ups
- 25 Pull-ups
- 25 Sit-ups
- 50 Squats
- 50 Push-ups
- 50 Pull-up
s - 50 Sit-ups
- 75 Squats
- 75 Push-ups
- 75 Pull-ups
- 75 Sit-ups
Post time to comments.
No green beer till this wod is done! Then you can draw the FirePower logo in your Guiness.
Yummy Zone soup recipe:
http://ipost.com/form/zonelabs/viewhtml/9z1zpmr06gjt4jnphdv29icrhkhf0hmp1tlnhilkg7g
10 Reasons NOT to Train at FirePower
March 16, 2010 by Andrea
Filed under Latest News
(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!
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.
***************************************************************************************************************************************************************************************
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.
WOD March 8
Complete as many rounds as possible in 20 min. of:
5 clean and jerk 155/105
10 star jumps
15 push ups
Star jumps are a great movement to train hip explosiveness,and wow..what an ass kicker!!!! To perform the star jump, you start in an air squat position. You jump as high as you can and spread your arms and legs wide. In a perfect world, your head, hands and feet form the five points of a star while you are in midair.
Does anyone have a spare small fat panel monitor we can use/purchase for cheap at the gym? We need a 2nd one for the reception desk.
More info about getting strong…
http://drsquat.com/content/knowledge-base/fresh-look-strength
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
Are you lifting enough weight?
February 26, 2010 by Brian
Filed under Tips & Hints
After a diccussion last night with Tammy about max weight lifting and potential, I found this gem…
Are You Lifting Enough Weight?
If you lift weights, have you ever wondered whether you’re doing it right? Specifically, are you lifting enough weight? According to a study done by the University of Michigan, many of us aren’t. Researchers took beginners (both men and women) through a series of moves, allowing them to choose their own weight. After assessing their 1 rep max (the general standard for choosing weight), they determined that most chose a weight well below what was needed to stimulate muscle growth.
Are you guilty of going too light? If so, you may not be seeing the results you’d like. Learn more about why lifting heavier weights could change your entire body.
Why Lifting Heavy is the Key to Weight Loss
You know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:
- Increasing resting metabolic rate so you burn more calories, even while at rest.
- Making you lean and slim–muscle takes up less space than fat so, the more you have, the slimmer you are
- Strengthening bones and connective tissue, which can protect your body from injuries in daily life
- Enhancing balance and stability
- Building confidence and self-esteem
However…this only works if you’re using enough weight to stimulate that muscle growth. In other words, if you can lift the weights you’ve chosen (for most exercises) more than 16-20 times, you might not see the kind of fat loss you would if you increased your weight.
So, why don’t we lift more weight? For some, lifting weights is scary, especially if you’ve never done it before. The machines…the dumbbells…the people who seem to know what they’re doing…it’s enough to make anyone skip weights altogether. Aside from that, there are other fears that invade our minds, such as:
- It feels weird. The goal of weight training, if you didn’t know, is to lift as much weight as you possibly can (with good form!) for the number of reps you’ve chosen. In daily life, we typically don’t push ourselves to fatigue in anything we do, so this idea may not only feel foreign, it may feel downright miserable. That’s one reason it’s best for beginners to gradually work towards that.
- Fear of injury. Because our muscles burn when we challenge them with resistance, people often feel they’re injuring themselves when they lift. And injury can be a real fear for beginners since injury can occur if you max out before your body is ready for it. Taking it slow while still challenging your body will help protect you from injury.
- Confusion. When you haven’t lifted weights before, you may not know what’s too heavy and what’s too light. It may take some time to get a feel for your body and what it can handle.
- Fear of getting bulky. There’s still a tired old myth running around that men should lift heavy and women should lift light to avoid getting big and bulky. Women hear this: Lifting heavy weights will NOT make you huge–you simply don’t have the testosterone levels to build big muscles. Lifting heavy weights WILL help you lose fat.
- Fear of pain. The other thing about lifting weights is the psychological factor. The discomfort level associated with training to fatigue is pretty high…if you haven’t lifted weights before, you may not be able to overcome that discomfort enough to lift as heavy as you’re capable of. Again, this is one reason it’s best to err on the side of caution (if you need to), while always working towards more challenge and more weight.
These fears often keep people lifting the same amount of weight for weeks, months or even years. Most of these fears are unfounded, if you take time to ease into a weight training program and work (slowly) towards the muscle fatigue that will make your muscles grow.
WOD February 24
sorry for the late post,but the big city never sleeps.It has been a great week lets see if i can keep it going.
‘ AIR FORCE ‘
Complete the following for time:
20 thrusters
20 sumo deadlifts high pulls
20 push jerks
20 overhead squats
20 front squats
all at 95/65lbs
at the biginning of every min.you must do 4 burpees
NOTE. you should start with the burpees,and we are not to use the racks…sorry!!
as Feddy put it this is a ass kicker on the legs.This was a workout from the crossfit Mid western sectional. Pete Ramusen finished the workout in 3.53 thats stupid fast.
Reminder: The gym will be CLOSED to EVERYONE this week end due to the cert.But good news mark is going to lead us on a 1 hr trail run sat & sun mornings,,stay tuned for time and location,
WOD Febuary 19
Big dan’s turn…partners i love it!
Dan Albergaria’s Partner/ Competition WOD
Each person chooses a partner of similar athleticism and they go head to head at each station.
6 Stations, 2 min per station with a 1 min rest before doing the stations again. Total WOD time: 25 min including rest.
1) Row for meters
2) Box Jumps 20″
3) Wall Ball 20/12lbs
4) KB swings Multi/ Orange
5) Jumping Pullups
6) Push ups
At the end of each station competitors compare score and the person with the lowest score gets a point. A point is a penalty! At the end of the WOD you must do 5 burpees for every point you accumulated. If you lose every round you are responsible for 60 burpees.
If anyone is coming to the fights on either Friday night or Saturday night, location is Century Gardens Arena 340 Vodden St. E Brampton, ON 905.874.2814. Cost will be approx $12pp. Good action starts @ 7pm both nights! FirePower coaches Savard & Houle look to lead the team to victory!!
WOD Febuary 17
Day 2 of our trainers WOD week, it is CHRIS CHRISTENSEN’s turn..looks like a great one!
” The 3, 6, 9er “
7 Rounds for time
- 250m Row
- 3 Power Squat clean and Jerks at 90% or 1 round max – important nice and heavy
- 6 Box Jumps @24 guys, 22 girls
- 9 Knees to Elbows
Come see us this weekend @ Milton Mall Sports Registration Day from 9:30am to 1:30pm. We’re launching our spring/summer kids & teens programs, and doing a community meet & greet. If any members are free, we could use a few extra bodies even for an hour or so to help Brian and Andrea.
Also, come to Brampton on Friday night to see FirePower Boxing in action. Joel Herder fights Friday approx 7:45pm. Tom Priest fights for a gold medal on Saturday night about 8pm. Wish the team luck!
