Row / Burpees / Run
Heather Riding Porcupine Rim Trail - Moab Utah
WOD February 6
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments
“Failure Mechanisms:” At the chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]
WOD Oct 22
Anthony Tearing up Hilton Falls
” MARKO “
- amrap for 20 mins of;
- dumbell hang squat cleans into a renegade row into a side plank.
Start in the hang position: clean and squat: from the squat into a push up position; perform one row per arm; then into one side plank per side
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Have you registered a team yet for the FireFighter Appreciation Day & Fitness Challenge? Cost is only $25 per person. Register a team of 4, just for the fun of it! All proceeds going to help families of fallen fire fighters. Sign up online BEFORE NOVEMBER 6th to participate: http://firefighterappreciationday.eventbrite.com
The Iron Cross with Jeff Tucker, CrossFit Journal Preview – video [wmv] [mov]
The activation of certain muscles that stabilize our joints and hold our bodies upright and prevent injury. These stabilizer muscles lie close to the skeleton and their only job is to stabilize as opposed to other muscles which are associated with movement. Read more..Core Exercise Article
WOD – October 11th, 2009
- 30 muscle ups for time;
; or a work out you missed through out the week
Dr. Barry Sears CrossFit Presentation Part 7, CrossFit Journal Preview – video [wmv] [mov]
WOD- September 20th, 2009
J.T.
21-15-9
- Handstand push ups
- Ring dips
- Push ups
We should really look at doing this Multi-sport relay in Milton next year! Check it out it’s called Storm the 10. Basically it is paddling, mountain biking, and trail running. Each lap take about an hour and you can race as a team of 6, 4, 2 or solo. It’s a 10 hour AMRAP!
http://www.stormevents.ca/stormthe10.htm
Adventure Racing Training
April 3, 2009 by Mark
Filed under News & Events, Team FirePower Events
Adventure Racing Training
Want to learn how to use your map and compass? Tired of getting lost? Want to do better as a team and race? Well then maybe you should do your homework and take some adventure racing training. The team Heather and Mark who own Hark Events Inc. are experienced adventure racers and have raced in short and long races around the world with top finishes. You may also recognize them as CrossFit trainers at Firepower. Learn more about adventure racing and get the tips and tricks that will help you get the results that you desire! Save your time, effort and money on race day be preparing ahead of time. Learn from the teams that win races.
Training Dates Announced:
- Sunday April 26th, 2009 – Navigation 101
- Sunday May 3rd, 2009 – Navigation 101
- Sunday May 17th, 2009 – Navigation 101 / Paddling 101 / Mountain Biking 101
Where: The starting point for the courses will be Firepower Training in Milton
When: Navigation 101 Classes start at 10 a.m. and go until 3 p.m. / The Sunday May 17th, course starts earlier at 8 a.m. and runs until 5 p.m. This session is a full day crash course in adventure racing.
Cost: $50 for each session per person. If you would like to do the full day crash course then the cost is $90. If you have already taken the Navigation 101 class this year, then the cost of joining in is an extra $40.
If you are a member of Firepower then you get a 20 % discount on the price of the course.
How do I sign up? Call Hark Events world headquarters 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.
Contact us! Heather or Mark or via email 289.891.9357 mark@esar.ca or heather@esar.ca
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.
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!
- Real Navigation Practice at Hilton Falls in Milton ON
Paddling 101:
- Even if you have done ESAR before this is a must take 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!
Mountain biking 101
- 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.
Contact heather@esar.ca or call 289.891.9357
