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Weekly Words, May 14th

Let’s start by wishing all the Mom’s out there a Happy Mother’s Day.

 

We’ve go the Teams all set up for the OPUS THROWDOWN. We’ll post them up at the gym tomorrow. If you didn’t get a chance to do the Football Total on Saturday, feel free to come in during any open gym time to get a score in. Speaking of Saturday… some big lifts went down! Or shall I say up! Great work to all who came to lift some weights. 

 

Your goal for the week is to be here as much as you can to collect scores to count towards the team. We have some fun workouts, and very measurable too. We will also score workouts a little differently then just the result you get. In english, let’s take the total on Saturday, what if we divided your score by body weight, all of a sudden you might rank a lot higher then what the leaderboard says. So even if it’s a workout where you don’t feel that you will do well on, think again! 

 

So please do your best to be here this week for your team, regardless if you can make it to the gym this Saturday. You’ll be more help then you think. And if you miss a workout during the week, you can always make it up. Except for the upcoming Saturday WOD. That is a one time deal. Speaking of Saturday, the class schedule looks a little different. There are only 3 times to come in. 8am, 10am, and 5:30pm. All of the class times are scheduled for 2 hours. And have double the capacity. That means we’ll have a few heats per session. Let’s fill up those classes and throwdown. 

 

And last but not least, the evening schedule has shifted this week. it now looks as follows on Monday/Wednesday/Friday: CrossFit Classes are 4:30, 5:30, 6:30 and Open Gym is at 7:30pm. Plus, don’t forget on those days there’s also a noon class.

 

The throwdown kicked off with a bang, now let’s keep it rolling!

 

Weekly Words

This weekend Squamish Barbell/CrossFit Squamish hosted the BC High SchoolI Championship and Novice Open this past Saturday. And I am no loss for words after this weekends weightlifters who competed; Ben, D’arcy, Marley and Austin. It was D’arcy and Ben’s first meet, and Marley and Austin’s second. And to put mildly, if you think it’s easy to get up on a platform, with everyone watching, along with 3 judges, your team of coaches, an audience, along with your peers, you are crazy. It’s nerve racking to say the least. Regardless of the results, huge props to these 4. That’s a big deal. And they all killed it!

 

Rewind a second, the results was nothing to glance lightly at. D’Arcy, Marley and Austin won their weight class. While Ben finished 3rd. And both Marley and Austin had the best sinclair total (Body weight coefficient), which is puts everyone’s lift and relates in to body weight. In english, they were pound for pound the best lifters of the day.

 

When events like these pop up close to home, I highly suggest you jump on board. Sometimes you might have to take a small step away from your usual training and specialize a bit to get ready. That’s not a negative. For most of us it would be a positive. You take some time to get really good at one part of your training. Once the event is over, you’ll not only reap the benefits of being better at one specific thing. But, you might also be jazzed to get back the normal routine. It can sure fuel the fire! So, along those lines, we have those already signed up for the Whistler Half marathon, Saturday June 3rd. (there’s 5 different distances, 5k, 10k, half, 30k and Litter rippers kids run). We have those looking in to Stones and Strength in Squamish, June 17th. It’s a pairs event, same gender, same weight class. Info is on Facebook or ask away. Plus many more. And if you want to do a running event, there are so many that pop up after June. 

 

And, I have been promising details of our own version of a Throwdown. Still working on dates and details. But, I will say that it will be Open-esque. Meaning, we’ll have some of the WODs occur as a class workout. So whether you are planning to throw down, you’ll be doing some of the workouts during a class session. But, we’ll also have a large portion of it event style. Where multiple events will happen on a single day. 

 

Lastly, schedules have started to morph. There’ll be 1 more tweak occur the following week. What you should notice is that we do have a noon class Mon/Wed/Fri. And, looks like we’ll shift classes in the evening the following week to 4:30/5:30/6:30 on Mon/Wed/Fri. 

 

Coach 

Weekly Blog April 24-30

I don’t want to do the math, but, I’ve written countless blogs since becoming a CrossFit Affiliate. Believe me when I say I am no writer, but… the one thing I never have trouble coming up with are things to write about. I am going to choose today’s topic, but, here are a few that I want to share coming. Let me know what you’d like me to rant about in the near future:

Supplements

Diet

Competing

Life balance and training

 

Today I want to discuss how important you are to each other. The concept of how without others doing what you do, there’s no way you’d be accomplishing what you are today. I’m going to take you on a trip in the way back machine. It was 2005, I was training at CrossFit North, CrossFit’s first affiliate. At the time I was there, they had actually been operating a few years already, so it wasn’t their first rodeo. They had this club called the sub 10 club. And if you completed certain benchmarks in under 10 minutes, you’d get a free T-shirt. It was super cool. At the time, to complete Helen for example, in under 10 minutes was no easy feet. So, aiming your sights to finish under that time got you in the club. Why 10 minutes? Well, at that time, it was hard to do. Is it easier now? The short answer is yes. And here’s why.

 

If you have never measured CrossFit before, and someone has you do Helen. You basically feel like you are going to die. So, for arguments sake, you finish in 12 minutes. So, 3 months later, 2 attempts later, you finish in just under 10 minutes. You’d be on cloud nine. Pushed even harder, probably still felt like you were going to die post WOD, but were ecstatic that you improved by 2 minutes. You probably say to yourself, I bet there isn’t that many people out there that could do Helen sub 10. But low and behold you go back home, and all friends have been doing CrossFit. And, little did you know, they all do Helen, and…. they all have better times. Some in under 8 minutes. Now, you know not all of them are fitter than you. So, next time you do Helen, just a week after you broke the 10 minute mark, you bust out a time in under 8 minutes. 

 

If you don’t think this scenario is plausible you are dead wrong. The power of belief can take you places you never thought possible. And, in this case, the fact that you know that Helen can be done by people you know in faster times than you’ve accomplished. Our minds always stop us before our bodies fail us. Yes, that time you thought you gave it all. Well, apart for maybe once or twice…. you actually had more. You just couldn’t access it.That belief will take your mind places your body originally didn’t want you to do. But it can, and it will. You just need to right circumstances, the right motivation.

 

Am I a competitive “Crossfitter”? The answer is not really. I am not sad, or have a sense of failure when someone does something better than me. (If I did, I’d be a pretty sad guy.) But, I do feel good when I do things well, and it fuels my fire to try and be on top. So, this is why it’s super important we measure what we do. So, there’s a relative measuring stick to the people I know. And, whenever possible, to train with those people that inspire me to do my best. And now, because we measure everything through the app, whether I train with you or not…. You help me believe that I can do more than I would if I were at this alone. 

 

Let’s be honest, we only improve because we try hard. Not because we are first. And, trying hard, and I mean really pushing, is only enriched by those around you. Sometimes that means those you do a workout with, or, it can expand to everyone who did that workout in the gym that day, or even to those who do CrossFit worldwide. I can’t go as far to explain the psychology behind this all. But, believe me, we all need each other to push the fitness boundaries. After updating the leaderboard last night, collectively you all are believing more than those that came before you. And that’s amazing. I see so many records falling this summer if all of you keep pushing each other. Keep making each other believe. 

 

So keep it rolling, the best is yet to come!