Sept.2

• 10 Front Squat
• 7 Good Morning
• 10 Back Squat

August 30

5 rounds for time:

• 10 squat cleans  135/95 lbs
• 15 GHD sit ups

** sub knee to elbows for ghd

.

FREE Nutrition Seminar THIS THURSDAY 6:30pm.  Email Andrea to RSVP

FirePower SuperKids & TeenFit fall programs begin again next week!  Get signed up online today.  New for this fall, classes are at 5:30pm and will run concurrently with the 5:30pm wod.  TeenFit will be at 6:30pm – no parent class available at that time yet.

Mark your calendars:

• September 10th: Couples Massage Seminar. 1st of 4 events this fall.  This is for relaxation, sports and stress relief…not happy endings.
• September 25th: Euchre Gone Bad!  FirePower’s fundraising Euchre Tourney – no skills required!  Details to come.
• October 15th: Trek or Treat 5k & 10k night time run, plus “The Creepy Mile” for kids.
• October 16th/17th: First Aid/CPR training, hosted by our super paramedic Mike “The Hammer” Hector.  Cost is $85pp.  Sign up to come but space is limited.  Email Andrea if you want to reserve early!
• October 16th: OctoberFest (Kitchener).  Contact George if you want to come!
• October 30th: FirePower 3rd annual Crazy-OutOfControl-OMG, did you see what Shawn & Chris are wearing-Halloween Party.  A NOT TO BE MISSED event!
• November 6th: FireFighter Appreciation Day & Fitness Challenge
• November 21st: Milton Santa Clause Parade – we are submitting a group to walk, burpee, ride, etc in the parade. Kids welcome!
• December 18th: FirePower Christmas Party

A calendar is coming – just had some online issues to sort out.  Stay tuned!  Just book the above dates in your family calendar now!

Words of wisdom from OPT, and a recipe too!

Hey everyone, some great words of wisdom from James OPT Fitzgerald, a great athlete and past crossfit games competitor!  The recipe is also from his site, it is what they serve at up at their daughters birthday…try them out!

Playing Hard Advice Ages 10-15 years of age – play hard until you have to be pulled in for supper. Ages 15-20 years of age – find friends you can play AND laugh hard with and be loyal to them. Ages 20-25 years of age – play so hard that you can discover who you REALLY are. Ages 25-30 years of age – find new friends you can play AND laugh hard with and be loyal to them. Ages 30-35 years of age – play hard until you have to be pulled in for supper. So far in this journey I seem to see repetition – which allows learning. A transformation from a “me to you to me ” perspective; a snake eating its tail of sorts. I wonder if it will happen again? Does it happen to others? What happens if one does not realize it past the first playing hard? When did you stop playing? To “play” is to not think, just do. Why? Because you can. Play is enjoyable. Play is powerful. Take a period of time in your week/month…where you felt as if you enjoyed the moment so much that time passed so perfectly; what were you doing? Repeat what it took to get there. Was it a proposed meeting, a planned event, a chance happening you can repeat? Set yourself up again and again; place all your energies into these opportunities – a chance to play of sorts. The more we can fill our lives with play opportunities at school, work, home, etc…the more we can realize what an enjoyable journey this is. James http://www.optimumtraining.ca/ http://optimumperformancetraining.blogspot.com/

Now for the recipe….

Gluten Free Chocolate Cupcakes with Vegan “Buttercream” Chocolate Frosting

• ¼ cup coconut flour
• ¼ cup cocoa powder
• ¼ teaspoon celtic sea salt
• ½ teaspoon baking soda
• 3 eggs
• ¼ cup grapeseed oil
• ½ cup agave nectar

1. In a medium bowl, combine coconut flour, cocoa powder, salt and baking soda
2. In a large bowl, blend together eggs, oil and agave
3. Blend dry ingredients into wet thoroughly
4. Line a cupcake tin with paper liners and scoop a scant ¼ cup into each
5. Bake at 375° for 20-22 minutes
6. Cool and cover with vegan “buttercream” chocolate frosting
7. Serve

• 1 cup dark chocolate chips 73% cacao
• ½ cup grapeseed oil
• 2 tablespoons agave nectar
• 1 tablespoon vanilla extract
• pinch celtic sea salt

1. In a small saucepan over very low heat, melt chocolate and grapeseed oil
2. Stir in agave, vanilla and salt
3. Place frosting in freezer for 15 minutes to chill and thicken
4. Remove from freezer and whip frosting with a hand blender until it is thick and fluffy
5. Frost over cake
   Enjoy!  See you in the gym!
   Bri

great link!

Gotta thank Steve C. for this one!  It’s a great site for family friendly paleo recipes!  The lady is a Mom, and a crossfitter!  Check it out!

http://everydaypaleo.com/

Bri

recipe of the day!

CHICKEN IN A POT…..Paleo friendly, and easy too!

http://stephenson.typepad.com/train_with_nellie/2010/04/chicken-in-a-pot-another-easy-meal.html

Why we do what we do!

I wasn’t sure if I should write this but I think the message is important.  On Saturday night while at work a call came to the station from our Unit Commander, one of our members while off duty had collapsed suddenly at home, was VSA (vital signs absent) when  the ambulance arrived.  He was taken Brampton Civic Hospital and pronounced dead! Massive heart attack!  Folks, he was 44 years old with teen aged kids, and 23 years service.  He was one year older than me!  While I can’t speak to his diet, I can say that he did not exercise!  I do know he was not adverse to the odd helping of beer and chicken wings! He was a great guy, always willing to help the younger officers, was always smiling, not a grouch like me! 

We push people hard here in the gym, we  train athletes, moms, dads, CEO’s, kids!  Sure we want the hockey guys to make their next try out, we want you  to lose that last 5 pounds, we want you to hit a new PR in Cindy!  Why? LIFE!  If you don’t exercise, EAT RIGHT, and by that I mean lose the “North American Food Pyramid” crap!!  Start looking at Paleo or zone, but I have to tell you that Paleo works, and it will change you from the inside out.   I suffer with aches every damn day, but I suck it up, push myself because I want to meet my grandchildren!

Get to work!

Bri

June 24

“RJ”

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

A recipe for the weekend…and a little politics!

Hey everyone, before I get going on my high horse I wanted to post a great recipe for the weekend.  It is one for the grill, I figured since it was going to be Father’s day this weekend it would be good to get outside and fire up the grill…

Grilled  flank steak with pineapple salsa…http://www.cathletics.com/recipes/index.php?action=recipe&recipeID=15

Now to my high horse…the coming G20/G8, some of us have to get into the thick of it!  I wanted to let you guys know about some so-called peaceful protests that I have had the privilege of working.  I have seen protesters throw ball bearings out under the police horses, it can cause the horse to lose its footing, causing the one ton animal to panic, toss its rider, and injure itself and anyone in its way.  I have had chunks of concrete thrown at me, fireworks shot directly at me, potatoes and horse crap thrown, barricades ripped down and used as weapons, and the final indignity…the water gun full of urine.  Please don’t be fooled by the claptrap being spewed forth by the mouthpieces for these so called peaceful groups on TV.  Shaun, Sarah and others, please keep your heads down, and stay safe!

Bri

June 4

WOD: ‘REDS’

Christina

For time:  10,9,8,7………1

• Hang snatch  115/75 lbs
• Box jumps 24/22

then finish with 100 double unders.

The gym is closed both Saturday & Sunday this week for the level 1 cert.  Also, don’t miss the return of the Tiger to the ring this weekend at Tigers Wrestlefest!  Saturday June 5th as part of the Milton StreetFestival.  Bell time is 5:30pm.  Join us for FirePower on stage at 4pm.

June 3, 2010

Hey everyone, sorry about the lack of posts lately, work and court….anyway, here is a great article about the push up.  Tomorrow I will try to put up a great recipe to try for the weekend.

http://articles.elitefts.com/articles/training-articles/what-you-don%e2%80%99t-know-about-the-push-up/

Bri

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