"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind."
The Butterfly Pullup
Submitted by brendan on Tue, 2008-06-17 23:31.More work in less time is what intensity is all about. Here's a way to make your pullups more intense.
Another Great Video by Jon: The Deadlift
Submitted by brendan on Wed, 2008-05-28 21:19.I promise I'll get some content relevant to the *huge* growth we're having at River City CrossFit and the incredible efforts/results we're seeing, but in the meantime, here's one more video from Jon at Again Faster.
The Deadlift from Patrick Cummings on Vimeo.
Getting a Muscle-Up
Submitted by brendan on Mon, 2008-05-05 23:29.Jon Gilson at Again Faster has put together another great video. This one's for all you guys and gals that wanna nail that big CrossFit milestone: The Muscle-Up. Check this out:
Achieving the Muscle-up from Patrick Cummings on Vimeo.
Fixing the Squat
Submitted by brendan on Tue, 2008-04-22 19:43.Our friend Jon Gilson of Again Faster, has put together an excellent resource on developing your squat. Must-see TV for everyone.
Fixing the Squat from Patrick Cummings on Vimeo.
March 2008 Team Workout
Submitted by brendan on Fri, 2008-04-11 17:39.
CrossFit Featured in Muscle & Fitness Magazine
Submitted by brendan on Tue, 2008-04-01 14:19.If you're intrigued by the article in Muscle & Fitness this month and you're looking for a place in Winnipeg to give this CrossFit stuff a try, the place to start is to contact us about arranging a complimentary fundamentals session. You'll have your fitness evaluated, learn a couple basic movements and have a chance to try a simple workout. If you like it, you can book your next two fundamentals sessions for $30 each. More info available under "Getting Started".
102.3 Clear FM's Get Fit Challenge Results
Submitted by brendan on Thu, 2008-03-13 13:50.River City CrossFit was selected as the provider of training for 102.3 Clear FM's annual Get Fit Challenge. For the past 5 weeks I had the privilege of introducing five teams of 2 to our CrossFit program. The results are now in.
Winning Team:
Ivan: 22.2 pounds
Elaine: 12.8 pounds
The rest of the results are anonymous:
Contestant #1: 18.4 pounds
Contestant #2: 11.6 pounds
Contestant #3: 7.2 pounds
Contestant #4: 7 pounds
Contestant #5: 7.2 pounds
Contestant #6: 4.6 pounds
Contestant #7: 17.6 pounds
Contestant #8: 10.8 pounds
Congratulations to everyone on their accomplishments. Everyone was excited about losing inches and feeling stronger.
What did they do?
They did what every one of our members do:
- Eat according to a simple set of nutritional recommendations
- Come to the gym 3 days per week for 45 - 60 minutes
- Practice active rest on days off from the gym
It's Been Too Long...
Submitted by brendan on Wed, 2008-03-05 19:21.The last two weeks have been very exciting at River City CrossFit.
- Matt is in the CrossFit Trophy Case: If you surf over to CrossFit.com's trophy case, you can see our own Matt Tripple up on the Muscle-Up wall. Congrats!
- Get Fit Challenge: All of the participants of 102.3 Clear FM's Get Fit Challenge are experiencing great success. Hopefully we'll get some commentary from them up on the site soon. Listen to 102.3 Clear FM's morning show on March 11 for the final results.
- The Extreme Makeover: This fantastic series offered by Bohemier Chiropractic at Springs Church on Monday nights from 7 - 9 is in full swing again and River City CrossFit is providing the training. On March 3 approximately 250 people participated in one of their first CrossFit workouts! Much is in store for these people who are serious about making lifestyle changes to benefit their health.
- Schedule Changes: Training will now be available exclusively in the morning (except for our fundamentals sessions). Check out the schedule for the new times.
- Fundamentals Classes: Interested in joining us at River City CrossFit? We have a new program to ensure that you are safely and effectively integrated into the program. It is a series of three fundamentals classes, the first of which is complimentary. You will learn the basic movements, be introduced to a workout and get filled in on how the nutrition plan works. These classes are by appointment only, so contact us if you're interested in getting started.
More exciting news is on the way!
“Hit It to Me, Meat!”: CrossFit, Effort, and Tattooing Fran on Your Soul
Submitted by brendan on Sat, 2008-02-16 16:02.A motivating article from CrossFit Watertown:
Ever play softball? There are three types of outfielders in softball, and I don't mean right fielder, center fielder, and left fielder. You can’t tell the type of outfielder by where they stand: it's what's in their mind that matters. The same standard applies to every CrossFitter but, first, to understand this concept, let's go mentally to the softball field . . .
Continue reading ""Hit It to Me, Meat!": CrossFit, Effort, and Tattooing Fran on Your Soul" »
The Get Fit Challenge with 102.3 Clear FM Starts Tomorrow
Submitted by brendan on Sat, 2008-02-02 02:18.Tomorrow afternoon the contestants in the Get Fit Challenge with 102.3 Clear FM will be heading down to River City CrossFit to get a first look at their training facility for the next few months, and to meet their new coach - moi :)
The contestants will be providing radio updates throughout the next 5 weeks. So, if you want to hear some fellow 'peggers sharing their River City CrossFit story, then tune in to that station.
In the meantime, if you want to read testimonials of others who have tried the CrossFit program, check out the testimonials section of CrossFit's message board. There are about 877 of them there.
Finally, here's a little inspirational video testimonial from CrossFit Alexandria.
