Friday 28 April 2017

Thermopylae Training - HIIT Circuit with Core - Thursday, April 27

HIIT Circuit with Core
- For bring a friend day, we pulled out the stops and created a unique challenge.  It was meant to motivate, challenge and uplift the person you had brought was getting a good amount of seat generated.

Rules:
1. One partner chooses a numbered station and moves to that station.  Once there, they complete the number of repetitions for that station with perfect form.  Then they meet up with their partner and trade places.
2. While the first partner is working at their first station, the second partner picks one exercise (v sit, crunch, get ups, or leg raises) that they will continuously do until their partner tags them out.
3. Once, partner two finishes the station and tags partner one they switch and the first partner heads to the next station.


Wednesday 26 April 2017

Thermopylae Training - Bring a Friend to Thermopylae - Thursday, April 27

Thermopylae Training - Bring a Friend Day

On Thursday, it's bring a friend to Thermopylae day.  Each athlete (Thermopylete) is encouraged to bring a friend to training.

Training will consist of a variety of programming that we have done in the past and condensed into something new and fun.

Looking forward to seeing you all there.

Coach Maher

Thermopylae Training - Boks and HIIT Races - Tuesday, April 25

Thermopylae Training

Warm Up - Boks Program (Build Our Kids Success)
- Locomotor High Five (lunge, jump squat, crab walk)
- Team Pursuit Relay (6 teams pursue the next closest team while they themselves are pursued)

HIIT Races
Race #1
- Run to center, 5 squats, run to end, 5 push ups, run to partner and tag.
- As many rounds as possible.
- 45 seconds

Race #2
- Run to far end, 20 cross country skier lunges, run to partner and tag.
- As many rounds as possible.
- 1 minute 30 seconds

Race #3
- Lunges to the center, 10 jump squats, lunge to far end, 10 squats, run to partner and tag.
- As many rounds as possible.
- Partner that is waiting must hold a static skier position with a low body while their partner completes the above challenge, then switch.
- 3 minutes

Race #4
- Alligator Crawl to the center, no feet allowed, 5 triceps push ups, alligator crawl to the far end, 5 regular push ups, run to partner and tag.
- As many rounds as possible.
- Partner that is waiting must hold a diamond plank on one foot while their partner completes the above challenge, then switch.  Diamond plank = hands together, elbows out, one foot on top of the other.

Tuesday 25 April 2017

Thermopylae Games #3 - Sir John Franklin School

The third Thermopylae Games of the 2016-17 year went down last Thursday and what a competition it was.  It had the most competing teams of any of the previous games and saw the arrival of the William D. Pratt athletes in their rookie competition.

The competing schools were:
Valley Creek Chargers
Arbour Lake Coyotes
William D. Pratt Mavericks
Sir John Franklin Firebirds
Crossing Park Cobras

The exercises included:
- Burpees
- Skipping
- V Sits
- Plank Up Downs
- Jump Squats

The competition was fierce and each team did their very best.  William D. Pratt came out on top with their first competition and rookie win.  Arbour Lake came in second by a one (1) repetition average.  Sir John Franklin came in third, Valley Creek in fourth and Crossing Park in fifth place.

The next, and final, Thermopylae Games of this school year will take place on Thursday, May 11 at Arbour Lake school...Home of the Coyotes.  The competition will run from 4:00 - 4:30 for warm up and 4:30 - 5:30 for competition.

Please stay tuned for details.

Aut Viam Inveniam, Aut Faciam "Find a Way or Make One"

Tuesday 18 April 2017

Thermopylae Training - Baseline testing for Games #3 - Tuesday, April 18

Today, we will be training the baseline on the exercises for Thermopylae Games #3 at Sir John Franklin School.


1. Skipping
2. Burpees
3. V Sits
4. Plank Up Downs
5. Squat Jumps

Thermopylae Games #3 - Sir John Franklin School - Thursday, April 20

This Thursday is the second Thermopylae Games of 2017 and the third of this competitive season.  It will be taking place at Sir John Franklin School (2215 8 Ave NE, Calgary, AB T2E 0T7) from approximately 4:00pm to 6:30pm.

Sir John Franklin link to google maps

Here are the 5 exercises:


1. V- Sit ups 
2. Burpees 
3. Skipping 
4. High to Low Plank 


5. Jump Squats 


https://www.youtube.com/watch?v=U4s4mEQ5VqU

Thursday 13 April 2017

Firestarter Workout - Calgary Flames Playoffs - Thermopylae Training - Thursday, April 13

Firestarter Workout
Welcome to the Flames post season that starts tonight at 8:30pm with game one against the Anaheim Ducks.
Our workout today is going to be a burner.
4 Rotations of the program (superset).  No rest.


Repo Jacks x 20
Stable Push Ups x 20
Crunches x 20
Plank Jacks x 20
Squats x 20
Bench Dips x 20
Flutter Kicks x 20/side
Lunges x 20/side
Russian Twists x 20/side
War Machines x 20

Monday 10 April 2017

Liberte Lifestyles Gear - Canadian Brands





1.      Can you tell me a little about yourself and your brand?

I am an Australian who moved to Canada with my husband and 2 children in 2015. I quit my corporate job to come to Canada and was at a crossroads career wise. I wanted to do something that would give me the freedom to juggle family responsibilities (my kids are 4 and 6), train (I am a competitive masters CrossFit athlete) and also be fulfilling mentally. I had the idea for this business back in Australia but it took me 6-12 months to decide to go for it.

My brand, Liberte Lifestyles, is all about stylish fitness products. Fitness is a lifestyle for most of us and I wanted my products to be fun and stylish, while also being high quality and functional. Knee sleeves are my main product line but I also do calf sleeves (for rope climb and box jump protection) and non-slip headbands. I have a couple of other products set to launch in a couple of months.

2.      What was the “spark” or start of your company?

The idea for my company came while I was training CrossFit back in Australia. I was talking to my friends at the time about knee sleeves that didn’t fit properly and didn’t have colours and prints that we really liked. I had a friend who was small and she couldn’t find any knee sleeves that would actually fit her. The idea got sparked then but I didn’t actually do anything about it for another 12 months when I relocated to Canada with my family.

3.      Where did the idea for your brand come from?

I wanted a brand that would reflect me and what I liked. I consider myself to be my own customer. I train hard, I spend money on training clothes and accessories and I want them to be functional and look good. I like edgy and fun things but they must also be classy and stylish. I knew that there must be more people out there like me so my plan is to stick with what I know and what I like.

4.      What is the goal or main priorities of the brand and company (outside of financial)?

My goal for this business is to grow it to a point where I can employ other Canadians and in that way give back to the community. Creating a business where you can give someone else a job, a livelihood and a career is hugely satisfying.  I also what to do what I can to support local CrossFit boxes, whether that is sponsoring competitions or helping out with charity events. I prefer to give back to people that I have direct contact with – it makes it a lot more real and fulfilling when you can touch and feel what you are doing.

5.      How do customers/athletes, and their opinions, influence or impact your brand?

Customer feedback on my products is huge. Without customers, I am nothing so knowing what they think about my products is essential. I recently asked for some feedback and ideas from my Instagram followers and am happy to say I am bringing out some new products based on that feedback.

In terms of athletes, I have tested out my products on a range of athletes from the recreational CrossFitter to Games athletes. In the end though the products need to work the same for both – one just might use it a bit more.

6.      Where do you see your brand in one year and in five years?

I started this brand from zero and so the next 12 months is really about getting my brand out there and building some brand recognition. In 5 years, the goal is to be a household name in the CrossFit/Weightlifting/Training worlds, to have an expanded product range and to be employing other Canadians.

7.      What is the impact of social media on your brand and business?

Social media is the biggest thing for my business – it is how people can find us and see what we do. Instagram is the main platform, followed by Facebook and Pinterest. I have been experimenting with what content to put out there and what people like. I don’t want to be another company that just puts up photos of people lifting or doing CrossFit. I personally don’t mind a bit of that but if the whole feed is that type of content I find it boring so I have been trying to mix things up and not be a typical business feed. For example, I love clothes, especially training gear and I have a lot of it. I started out doing some layouts with my knee sleeves and creating an outfit from my clothes. It has turned out that these posts are some of the most popular that I do. People get bored easily so I think it is important to try and mix it up sometimes.

8.      If you wanted people to know one thing about the clothing (art, fit, durability, etc).  What would it be?
Our products are about quality and style – you will get both. I also stand by my products. If someone gets an order and they aren’t happy then they can send it back no questions asked.
I also pride myself on giving excellent customer service. Any orders received by 2pm will ship out the same day. We ship free to Canada, the USA and Australia so there is nothing hidden there. I wrap all my orders and write a personal thank you card. I respond to all emails and message requests promptly. There is nothing fancy about any of this but many companies do not get it right.
Sorry that was more than one thing!

Canadian Barbell Company - Canadian Brands

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1.      Can you tell me a little about yourself and your brand?
 
My name is Bobby Troop, I grew up playing every sport I could and wound up playing varsity football in University at Laurier and then Acadia.
Canadian Barbell Company was a thought I played around with in my head for a few months after finishing school, returning home and starting CrossFit to sort of fill the void that was left from not playing football anymore. When I started CrossFit I saw that there were a lot of brands involved in the sport that really demonstrated an American sense of pride and patriotism and while there are some great Canadian brands out there, I thought I was onto something.
Now we're up and running and gaining momentum. Our goal is to be involved in not only strength sports (oly, power lifting, crossfit) but be involved and associated with amateur and professional athletes as well as appeal to the everyday person hitting the gym, trying to be the best version of themselves and wanting to rock some gear that they can be proud to wear as a Canadian.

2.      What was the “spark” or start of your company?
 
The spark for me was sitting around one Saturday night with some close friends, just shooting the breeze. They had no idea that I had been thinking about this for some time and then they said something about a cool brand and I told them my idea. They were super supportive and thought it was a genius idea. That gave me the confidence to act and get the gears in motion to get CBCo running. 

3.      Where did the idea for your brand come from?

It came from wanting a brand that was clearly Canadian, appeals to Canadians, the grit that I think Canadians posess and I just simply thought that there should be a brand that reflects Canadian's sense of pride while they are in and out of the gym. I think that there has been a large amount of growth in Canadian patriotism and pride on the global stage between the Olympics, FIFA Women's soccer and within the CrossFit community having 2 top 5 male athletes at the CrossFit Games as well as top level female athletes attend the CrossFit Games annually. We think that because there has been this emergence of strong Canadian performances on a global scale there needs to be a brand that gives these athletes Canadian representation and they can be proud to wear. Within all of these sports the one common thing they have is that all of these athletes have to train, they all spend countless hours in the gym and with CBCo we'd just like to create apparel that appeals to these high level athletes and their lifestyle as well as the everyday gym goer who also wants to show off their Canadian sense of pride and patriotism. 
 
            4.      What is the goal or main priorities of the brand and company (outside of financial)?
 
Currently our main goal is to just gain a solid foundation to allow for growth. We want to be an apparel/lifestyle brand. On top of this, once we feel we have our roots and are established, we are either going to team up with an existing children's program that gets kid into sports or create our own. The reason being is that I believe sports teach kids that are growing up so many lessons about character and hard work that I think are so valuable outside of the sports world and not all kids have access or are able to play sports. I truly believe that growing up playing sports has led me to continue to stay passionate about hitting the gym and maintaining a healthy lifestyle.
 
5.      How do customers/athletes, and their opinions, influence or impact your brand?

Customers and athletes opinions are huge for our brand. They are the consumer and have to want what we're putting out on the market. So, feedback and hearing what people want or don't want and really trying to keep up with, or stay ahead of what's going on with our customer base and what they want is super important to us.

 6.      Where do you see your brand in one year and in five years

In one year we see continued growth and developing a great foundation from which we are able to have a strong presence in the training and weightlifting community. Within five years we'd like to have a solid presence in the fitness and weightlifting community as a whole and be in a position to be giving back to communities with some type of kids in sport initiative.
  
7.      What is the impact of social media on your brand and business?
 
Social media has a huge impact on our brand and business as it is such a powerful tool now to promote brands. Social media has such a large reach and enables brands like us, that are quite small the opportunity to reach a larger audience and engage more people. As a brand it allows us to gauge and observe trends and how we can be more successful as a brand and as a business.
  
8.      If you wanted people to know one thing about the clothing (art, fit, durability, etc).  What would it be?
The one thing we would like people to know about our products is that we take a great amount of pride in our products and we strive to make sure that it is high quality.  when you are wearing our gear we hope you wear it with pride as well.

Thermopylae Training - Outdoor HIIT - April 6, 2017

What a beautiful day outside.  We are heading out to get some Vitamin D while we sweat.  The program will be a rotating circuit.

Push ups

Tire Flip

Soccer Field Run

Sand Bag Thrusters

Tire Drag

Soccer Field Run

Hill Squat Jumps

Battle Ropes

Soccer Field Run

Tire Sledgehammers

Walking Lunges

Soccer Field Run

Wednesday 5 April 2017

Thermopylae Training - Tuesday, April 4 - 30 Seconds of Torture

30 Seconds at each station, 30 seconds of rest and rotate to next station.


Push Ups


Battle Ropes (single arm or double arm)


Run - 200 meters


Plank Jacks


Bench Step Ups


Run - 200 meters


Monster Makers - bench dip with a plank jack


Bag Thruster - 20lb bag squat with press overhead


Run - 200 meters


Rep Jacks - plank jacks with a thruster, feet land on either side of hands


Russian Twists


Run - 200 meters



Tuesday 4 April 2017

Spring Break Shuffle

Welcome to Spring Break 2017.
The week is full of activities but it's great to have a plan to maintain your fitness over this fun week of adventures.  Below are a series of activities that you can do to keep active and have some fun.