Making changes can be tough in any situation. Its far easier to sit back and coast in the comfort of the norm, the known and the practiced. But when making a decision to change, for better health, nothing compares to the return on investment. It’s not something that is obvious immediately, but over time the benefits become astounding. Better sleep, leaner looks, better performance, a more positive outlook, the list goes on. So be courageous as we forge forward into week 3. Leave behind any stumbles or hiccups’ you may have had and renew your commitment today. Remember your only 1 meal away from re-claiming your caveman self.  Plan your groceries and meals for a week and pick up a new recipe from our food logs thread. Use each other to help motivate and encourage others as a team. We will concur the temptations of Neolithic foods and bask it what it feels like to thrive. Grok on!!

Share your challenges and triumphs up to this point in comments:

Crossfit Edmonton offers strength and conditioning programs directed to everyone who values fitness and enjoys being part of a like minded community. Our work outs are athletic and challenging and as a coach I am committed to bringing you the latest in fitness prescriptions from around the world.

Crossfit Edmonton understands the importance of seeing results weather its to improve a particular area of strength like doing a pull up, or to change your body composition. Seeing the results will ultimately play a part in keeping you committed and working towards levels of fitness you never imagined. But are there better methods of measuring results? Many fitness programs advertise great results in little time but don’t have any methods to back their claims. Sure, with high energy instructors, blazing music and a workout leaving you sweaty and breathless, this certainly appears to be an effective formula. But what if the initial excitement dwindles and you are left wondering if the program is really giving you what you what?

At CrossFit Edmonton we employ a method of measuring your success by strategically placing “benchmark” days into the program allowing you to compare back and see an improvement in performance. We also have log books for sale which can be an excellent tool to track daily workouts, sleep and fatigue levels. Keeping a log book can keep you in tune with daily successes, benchmark improvements and help in goal setting witch are all things CrossFit Edmonton and their coaches can help you with. Our daily score  and achievements boards  allows you  to celebrate successes, keep in touch with other members and, for the competitive folks, generate some friendly rivalries. These tactics are all tried and true methods for measuring your success and keeping you committed to ultimate fitness.

What has been valuable for your measurements of success? Post thoughts to comments.

As a crossfitter you engage in a multitude of different work outs all designed to develop your fitness across a broad scope. Crossfit methodology utilizes a list of fitness components to help outline the aim of the program as well as give fitness itself a more workable definition. Those components are; Cardio respiratory endurance, stamina, strength, flexibility,power,speed, coordination, agility, balance and accuracy.

STRENGTH

Strength defined is: The ability of a muscular unit or combination of units to apply force.

We live on a planet where things and their mass are given weight by way of  gravity. Our very being on earth demands a physical capacity to generate force. This being said strength obviously plays an imperative role in our ever day functioning. Lifting, pushing, pulling and moving from A to B all require strength.

To develop strength we have to understand the types of exercises that are truly cultural of getting stronger. The greater fitness community uses strength as a term loosely, describing everything from various weightlifting regimes to spin classes, but at closer inspection some activities are far better suited for inducing the desired result. What we know is that the body adapts specifically to the demands placed on it, so to develop strength we need to place ourselves in situations requiring us to produce muscular force. Nothing does this better than lifting weights, and not just any weights but HEAVY weights. Exercises like the deadlift, squat and press are by comparison far more effective than others in their ability to generate force. One has only to look to the worlds strongest athletes to see this empirically proven, Power lifters, Strong men and Olympic lifters are all by definition strong.  And it is for this reason that CrossFit utilizes these movements as their foundation for strength training.

Reminder: ICC # 3

Date: February 6, 2010
Time: Registration available online through our Online Scheduler. 
Heats: 12 pm- 2pm
Awards: Approximately 2:15
Registration fee: $10

Competition WOD details and movement standards will follow prior to event.

All Edmonton CrossFitters welcome!

With the commencement of the January Paleo Challenge, I’m already seeing some interesting posts about ‘Paleo’ foods. The people who have been doing it a while are suggesting ideas and all the newbies are looking for help. It’s a fantastic process but we may be getting into some grey area. There’s a lot of websites out there with Paleo Recipies that leave me wondering, are we any better off?

Not many people would argue against the idea that diet soda is better for you than regular soda. Or 25% less salt chips are better for you than regular salted chips. Or how about whole grain cheerios are better for you than regular cheerios? Does any of this mean that the said food is actually Good For You? Where this hits in Paleo land is in things like Almond Flour, Agave Nectar or Gluten Free Bread!! Are these things actually taking us on a path to superior health?

I know I have my opinion on this issues, but what’s yours? Please post thoughts to comments.

Low Fat! and part of a Heart-Healthy diet!!!

Today is the first official day of our Paleo Challenge. If you haven’t registered yet, DO IT TODAY! Once you’ve paid your deposit you will be emailed the password for the food logs post.

If you are already registered or will be today, you MUST have your pictures in by TOMORROW at midnight at the absolute latest or you will be ineligible to win.

CrossFit Edmonton’s Inner City challenge
A competitive CrossFit event

Date: February 6, 2010
Time: Registration @ 11:30 am at the door. Online registration available through our Online Scheduler. 
Heats 12 pm- 2pm
Awards: Approximately 2:15

Competition WOD details and movement standards will follow prior to event.

All Edmonton CrossFitters welcome!

ICC #2 Power Cleans and Push Ups.

Happy New Year to all of our clients and all of our readers! Hopefully all of your holidays we happily spent with loved ones enjoying life and enjoying FOOD! Since we all know it’s true, what better way to start the year than with a Paleo Challenge!

The Challenge:

This month’s Challenge will begin on January 18th and run for 6 WEEKS until February 28th. The challenge is to see who can change their body the most from Paleo eating. The buy-in for this Challenge is $30 (serious participants only).

The Details:

• The Challenge is 6 weeks long.
• You must take 3 ‘before’ pictures: Front, Back and Side Views. Men in shorts only and Women in shorts and sports bra or bikini top. (we can do this at the facility for you if you’d like)
• You must submit a weekly food log here.
• You must take 3 ‘after’ pictures within 2 days of the challenge finishing. (same 3 profiles)
• Coaches will pick the final 5 men and 5 women who’s body composition changed the most based on pictures only.
• All challenge participants then vote on the top 10 to determine the winners.
• The pot from the buy-ins will be divided for the 2 winners (50% to male winner, 50% to female winner)
• The runner-up for men and women will receive a free WOD Log book from CrossFit Edmonton

All those who participate in the Paleo Challenge will be given a password for the Paleo Challenge Food Logs post. The Password will be given once the buy-in is paid. Full details of Paleo eating are provided on that post.