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
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!
Healthy Moms Event
November 5, 2009 by Andrea
Filed under Team FirePower Events
| November 26, 2009 | ||
| 10:00 am | to | 11:30 am |
HealthyGirl and FirePower Training Present…
Healthy Moms, Healthy Babies
Are you a busy or a new mom? Are you expecting a little one? Do you have a young family?
Join us for an hour of pampering, tea, nutrition tips, samples and other goodies on November 26 in Milton at 10am. This exclusive 
workshop, especially for moms, will address achieving optimal nutrition for moms and babies. Learn about low-glycemic eating, nutrition and proper supplementation for moms and babies.
Learn how to get back into your body and how nutrition plays a role in mind and body health. Discover a system to address energy, fitness, immune system, metabolism, insulin resistance, and hormones. All information included in this seminar is recommended by NY Times best-selling author, Dr. Christiane Northrup in her recent edition of “Women’s Bodies, Women’s Wisdom”… Free gift for all attendees. Free to attend but seats are limited. This event will sell out.
Register at www.healthymoms.eventbrite.com
FirePower CrossFit Launches New TeenFit Program
October 20, 2009 by Andrea
Filed under CrossFit, Team FirePower Events
| November 16, 2009 | ||
| 4:00 pm | to | 5:00 pm |
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FirePower Training Presents
FirePower TeenFit
An after school CrossFit program just for teenagers…
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Are you bored after school? Do you like sports but haven’t found where you fit in? Do you play sports and want some superior conditioning? CrossFit can change your life. It will shatter your comfort zone! Sign up at the gym or online.
For teens age 13 – 17yrs
Mondays &Wednesdays 4pm to 5pm
5-weeks: November 16th to December 16th
$120 + GST
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Download FirePower TeenFit Flyer
Download FirePower TeenFit Registration Form
Please note registration & release form still required for all PayPal registrants. Must accompany teen at first session and be signed by parent or legal guardian.
Healthy For Life Nutrition Seminar
September 25, 2009 by Andrea
Filed under Team FirePower Events
| October 4, 2009 | ||
| 12:00 pm | to | 1:31 pm |
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Reset your body and Reset your life to feel better than ever.
Join Andrea Savard, Wellness Coach and her team to learn about low-glycemic eating and proper supplementation for stabilizing blood sugar and cutting cravings for sustainable weight loss.
Discover a system to address energy, fitness, immune system, metabolism, insulin resistance, hypoglycemia and hormones.
All information included in this seminar is recommended by Dr. Christiane Northrup in her recent edition of “Women’s Bodies, Women’s Wisdom”.
Location: FirePower Training, 509 Main St E., Milton, ON L9T 3J2
Questions/RSVP: andrea@firepowertraining.com
WOD – Sept 19
WOD: KELLY
Five rounds for time;
- run 400 m
- 30 box jumps 24/22
- 30 wall ball 14/12
A big team from FirePower is competing today at the Element CrossFit Affiliate Challenge. Wish every luck! 3 WOD’s in 1 day. We’ll sleep well tonight. Sunday is open gym from 10am to noon, followed by an exciting hockey team fundraiser “Hockey Mom’s Gone Bad”, hosted by our very own Kim Turley-Smith. Come out to support Kim and her event as we put unsuspecting hockey mom’s through a Fight Gone Bad workout to raise funds to support their team.
10 Reasons NOT to Train at FirePower
September 3, 2009 by Andrea
Filed under Why CrossFit
(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!
WOD – September 2
No lifts today following the last 2 days!!
Watch out for box jump bites on your legs!
Today’s WOD (for time)
- 100 burpee box jumps
20″ women, 22″ men
Make sure to wear your “Buckin’ Furpees” shirt for this WOD. Don’t have a shirt yet? Grab one for $20 at the desk!
CrossFit Los Angeles “Elizabeth” Competition – video [wmv] [mov]
WOD – July 29
“G.I. Jane”
100 Burpees Pull-Ups For Time
Lets christen the new outdoor pull-up bars!
