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.
Friday 28 April 2017
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
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.
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"
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
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:
https://www.youtube.com/watch?v=U4s4mEQ5VqU
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
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
Tuesday 11 April 2017
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
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
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
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.
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.
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