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CROSSFIT MONCTONJuly 2018

archives: crossfit journal from July 5, 2008: The Quest to Measure Fitness

By Tony BuddingThe question of defining fitness has

b e e n a chal lenge for t h e fi t n e s s industry since its inception. All the established c e r t i f y i n g agencies have so far failed to produce a clear w o r k i n g

definition. CrossFit's 2002 manifesto " W h a t i s F i t n e s s ? " w a s a groundbreaking contribution in both specificity and scope. In it, founder Greg Glassman described four models of objective standards for defining fitness.Glassman since has more concisely defined CrossFit's results, and its definition of improvements in fitness, as "increased work capacity across broad time and modal domains." This single definition encompasses all four of his original models.

STARTED FROM THE PLAYGROUND NOW WE HERE

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The ability to accomplish all kinds (modes) of real work, at all time domains (from a few seconds of heavy or explosive effort all the way up to sustained activity for many hours) requires capacity in all ten physiological adaptations to exercise, all three metabolic pathways, and all the various hopper configurations; and will move you away from sickness on the continuum toward wellness and fitness. (See "What Is Fitness?" for further explanation of each of the four standards.)

Work capacity has two components: work and time. This is real work as measured by the accomplishment of some observable task. But fitness is not just about work per se. Increased fitness means having the ability both to get more work done in less time and to sustain high levels of work output for longer periods of time. In "Fran," the task is to complete three rounds of thrusters and pull-ups as fast as possible. As the time it takes you to complete that work decreases, you are becoming inarguably fitter (at least for that task). In a real-world scenario such as filling and moving sandbags to a levee in a flood, you are fitter when you can move the same number of sandbags in a shorter time (or more bags in the same or shorter time), period. Fitness, in this case, is simply the capacity to move more sandbags faster.

via CrossFit Journal

RIDEOUT STREET GYM Low ceilings? No problem.

Take ceiling tiles down and get after those MUs!

THROW BACK TO THE HOPPER ON ALCOCK

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Want to celebrate with wobbly pops and WITHOUT destroying your macros? Voila!

Mountaintop Toddy (Whiskey Cocktail)Ingredients:1 part The Macallan 10 Years Old Opens a New Window.2 parts Local apple cider.25 part Maple syrup.25 part Lemon juiceDash of All spiceApple wheel garnishMethod: Add whiskey to the mug. Heat cider until hot, and then pour into mug. Add remaining ingredients and stir gently. Garnish with apple wheel. Total calories: 200

via Muscle and Fitness

Other Macro-Friendly Cocktails:Toasty Prost (Beer Cocktail)Ingredients:1 oz Jack Daniel’s Tennessee Fire Opens a New Window. 1 oz apple brandy (ex: Laird’s Applejack Opens a New Window. )6 oz Samuel Adams OctoberfestDash simple syrup Method: Pour Jack Fire, apple brandy, and & Samuel Adams Octoberfest over ice in pint glass. Pour into shaker & stir. Pour back into pint with cinnamon/sugar rim.Total calories: 225

Boodle + Tonic (Gin cocktail)Ingredients:1.5 oz. Boodles Gin Opens a New Window.2.5 oz. Tonic Method: Combine ingredients in rocks glass filled with ice. Garnish with lime wedge. Total calories: 140

MACRO-FRIENDLY COCKTAIL

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HOPPER MEMORIES An Interv iew with Kevin Wood: 10 Questions for 10 Years of CFM 1. You started on the playground, then moved locations three times — each time getting bigger — which is your favourite location?Rideout St. will always be my favourite, because that’s when it got real. I didn’t plan on leaving teaching, but when we moved inside, it became a possibility. And we still have 26 of our Rideout St. members still with us!!

2. How did you feel the first time you had members had 1000 classes with you?I was kind of blown away when we had 500 class people. 1000 was nuts. We have 21 members with over a 1000 classes and I’m more on the way. I’m already planning for the 2000 club!

3. How much a performance is workouts and how much is food? Like percentage wise…100% of both 🙂 If you neglect either, your performance will suffer.

4. What are you proudest of?Going back to the 1000 club - of the 21 on the wall, 20 are still members. I think that speaks volumes about the community that the coaches and members have built here.

5. Every year, CFM offers new program/classes/challenges into the mix. What was your favourite thing to bring to CFMers and what do you think you’ll serve up next?Many years ago, when we were on Alcock St, I came up with a wedding Boot Camp. We had five or six ladies do that and they loved it. That transformed into prep course, which brought a lot of people into the gym, and many of those people are still with us today. My main goal now isn’t to bring in more people, but to serve those that are with us today. We developed the concept of the bad ass class, and they continue to be an amazing opportunity for our members to learn new skills. I’d really like to offer a bad ass survival class.

STATS: 21 Members in the 1000 club

4 locations (including the park)

1 0 y e a r s o f m a k i n g HUNDREDS of people fitter, faster, and healthier

M u l t i p l e a t h l e t e s a t C F Regionals over 10 years

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6. Have you ever thought of closing CFM? What has kept you going over the last 10 years?We had one year that was really tough. We had just moved gyms, and lost quite a few members. Staff actually volunteered their time to help keep the business afloat during that tough time and I will be forever grateful. I get messages every now and then from members saying how CFM has changed their lives. Being of service to others is the highest calling, and I couldn’t imagine doing anything else.

7. How has CrossFit HQ and the CrossFit Games changed over the last 10 years?I made it to regionals twice - that ain’t happening again! Haha! I think the CrossFit Games has helped launch the brand of CrossFit into the mainstream. What I don’t like is that people associate the Games with CrossFit in general. People see Matt Fraser and think they can never do that. But that’s not what we

do in the gym. I love that CrossFit has expanded their training opportunities. They now have 4 levels, and I was happy to be the first level 3 in the Maritimes. As soon as they finalize their level 4, I’ll be taking the test.

8. What lesson did you learn at your very first L1 that still sticks with you today?That CrossFit is for everyone. And it’s one of the most welcoming communities I’ve ever been a part of. Maybe I’ve carried on that lesson to CFM?

9. What is your fav workout to program? Has that changed over the years?

The Funny Run 🙂 I still get a kick out of it every time. Or anything I know people will hate but do anyway.

10. What makes CFM different, what sets us apart from other CrossFit gyms?We are the longest running CrossFit gym in the Maritimes. That is only possible because of our amazing staff and members. Everyone is there to help and support, both in and out of the gym. I’m very proud of everyone.

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Holy Moly, it’s been 10 YEARS of fitness!CELEBRATING CrossFit Moncton’s 10th

Anniversary Traditionally, the tenth anniversary is marked with tin or aluminum. Both materials represent the durability and flexibility needed to sustain a loving union.

CrossFit HISTORY: The CrossFit Games in 2008 The 2nd Annual CrossFit Games were held at the ranch on July 5-6 with Jason Khalipa winning the men’s competition and Caity Matter winning the women’s side.

The Games Workouts were: 1. Fran 2. Five rounds of five deadlifts and ten burpees. The weight for the deadlifts was 275lbs. for the

men and 185lbs. for the women. 3. The Hill Run - A steep trail run approximately 750 meters in length. 4. Sunday's Final Event: Thirty squat clean and jerks. The weights used were 155lbs. for the men

and 100lbs. for the women. No Open, no Rich Froning, no Iceland Annie (who would only find CrossFit in 2009), no other Dottirs who would follow in 2012.

WHAT’S COMING UP: AUGUST IS HERO MONTH: A whole 31 days of intense, often extreme workouts created to honour fallen heroes. It is our tradition that we come together in sweat and strength to remember, and to be grateful for their sacrifice.

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Interested in joining? Come for a FREE No-Sweat Intro. Leave your money at home. We don’t want to sell you anything; we just want to talk about your goals and see if we can help.

Book your FREE consultation at:

http://meetme.so/kevinwood

or email: info@crossfitmoncton.com

CROSSFIT MONCTON

359 Baig Blvd. Moncton, NB

HERE’s TO ANOTHER 10 YEARS!