Shinobi Winter Holiday Pot Luck Party
When: Saturday December 10, 2016 at 7:30pm
Where: Shinobi Fitness
Who: Shinobi members and their friends and family
What: Make a dish or bring something bought. It doesn’t need to be healthy. We won’t judge. Ashley has generously offered to bring in pop. Bring your own refreshments if you want something else to drink. If people are interested in going out afterwards, that is an option as well.
Coach Suavek is ready to party
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Congrats to JD for the personal record on the squat.
Technical Tip of the Week – Double Unders
This week I want to show you a clip of Rocky doing double unders. It is an intense scene as Rocky pushes himself into overdrive mode in his training.
When doing double unders, we want to be efficient and not waste any energy. At the 15 second mark, Rocky starts doing double unders and he is jumping up way too high and is pretty much doing tuck jumps. His shoulders are doing a lot of the work and his elbows are failing around in huge circles. In contrast, we want to be jumping up just high enough to allow the rope to pass and letting the flicking of the wrist to generate speed in the rope. Once you develop the speed of the wrists, it allows the rope to spin much faster and thus you won’t need to jump up as high. This will allow us to do more consecutive double unders and not be gassed out after 5 or 6 reps.
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. This is Coach giving you a slap in the face for motivation.
Upcoming Events Around Town
Top Notch Crossfit is hosting a fundraiser workout, called “Naughty or Nice” to benefit the Children’s Hospital Foundation of Manitoba. This will be on December 11 from 12-4. Click here for more information.
Crossfit Winnipeg is hosting the annual FrostFit competition on January 14-15, 2017. This is a team competition with RX and non-RX divisions. Click here for more information.
This is a reminder that our new mobility class is on Saturdays at 8:30am
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. This is Coach Rich leading the barbell class.
Shinobi member Jorden has gotten the scoop once again on the Mondetta Warehouse Sale. Here are the details:
Nov 5 & 6 – 10am – 5pm
1109 Winnipeg Ave.
Advice is get there early, leave your coat in your car, it can get warm in there.
Cash and debit accepted, not sure about credit cards.
Some very, very good deals – a lot of things will have a tag on them that says the size is Med. but it is not always accurate.
Check seams etc as some pieces may not be 100% complete.
Prices (from last time if they haven’t changed):
leggings – $10
shorts – $5
tanktops – $5
hoodies/long sleeves – $10
This weekend Coach Rich assisted two-time Olympic bronze medalist, Desiree Scott, in the KidSport Winnipeg soccer camp.
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Coach Rich leading the mobility movement with a quick pose.
Kevin hit a big personal record on Saturday with a 145 pound push press!
Kevin Push Press PR
Lean and Mean Nutrition Challenge
The Shinobi Challenge, aka the Lean and Mean Nutrition Challenge started on October 3 and will run for 3 months. We want it to be a slower, more gradual process so that these healthy habits can be used your entire life.
Team Update
Last week I listed some nutrient rich superfoods that you should think about incorporating into your meals. This week I want to you to consider the macronutrient component of food. Food can be categorized into either protein, carbohydrate, or fat.
Proteins examples are red meat, chicken, fish, or eggs. Vegetarian examples of food with high protein are lentils, quinoa, or blackbeans, but note that these foods are primarily carbohydrates.
Carbohydrates examples are vegetables, fruit, and starches such as rice and potatoes.
Fat examples are nuts, seeds and oils.
It is important to eat food in each of these categories in every meal. As you make better choices, we can refine the amounts and percentages of food in each category. If your breakfast is a couple of eggs with coffee, you would be lacking carbohydrates in that meal.
Personal Update
Eating was on track but with a lower body injury and feeling under the weather, my workout volume and intensity suffered this week. Hoping to get back on the workouts next week.
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Dave on the rope garnered the most likes this week.
JD accomplished her goal of a sub 2 hour half marathon this past Sunday in the WFPS half marathon!
Ashley completed her very first full marathon in PEI this past weekend!
We are proud of these two in their accomplishments this week. They have been training hard all year and we are pleased to see them achieve their goals.
JD and Ashley
Lean and Mean Nutrition Challenge
The Shinobi Challenge, aka the Lean and Mean Nutrition Challenge started on October 3 and will run for 3 months. We want it to be a slower, more gradual process so that these healthy habits can be used your entire life.
Team Woo Update
I just wanted to remind everyone that the challenge isn’t meant for you to starve yourself. The first thing we should be looking at is to make sure you are getting enough essential vitamins and nutrients. Most of us are already deficient in at least one nutrient. For example, in our winter months, the absent of sunlight we can be deficient in vitamin D.
To make sure you are eating the foods with a variety of nutrients, try some of the super foods below. Note this list is not an exhaustive list and you shouldn’t be only eating these foods. If you are on a specialized diet (vegan, paleo, etc), ignore whatever doesn’t fit into your diet.
Broccoli
Cauliflower
Salmon
Chia
Ginger
Eggs
Quinoa
Blueberries
Kale
Garlic
Spinach
Almonds
Beets
Oatmeal
Legumes
Olive oil
Green Tea
Personal Update
No weight lost this week and that wasn’t my main goal. As you recall I lost 3 pounds last week just from not eating junk processed sugar and I don’t really eat much of it anyways. My focus is on body composition which is to loose fat and gain muscle so the weight on the scale isn’t of primary concern. I started to add lemon and apple cider vinegar mixed into my water in my morning ritual. I’ll provide updates on how this goes in the weeks to come.
I was a bit sore this week but managed to hit a heavy snatch in on Friday. 5 pounds off of my record and a weight I’ve lifted only a few times in the past.
Congrats to Chloe for getting her first rope climb at the Thanksgiving Day team WOD on Monday!
Chloe at the top
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Workout BFFs featuring Anesa and Jose was the hit of the week.
Lean and Mean Nutrition Challenge
The Shinobi Challenge, aka the Lean and Mean Nutrition Challenge started on October 3 and will run for 3 months. We want it to be a slower, more gradual process so that these healthy habits can be used your entire life.
Team Woo Update
Questionnaires were filled out and measurements were taken. My team was tasked to journal their food intake for the week.
Personal Update
I know there is a trade off between ideal nutrition choices and lifestyle balances. On one extreme, I could eat everything perfectly and decline all social offering of food and parties, but that wouldn’t be very fun at all. Like many people, I have periods where I make poor nutrition choices and periods where I make good nutrition choices and for me this depends on what goals I have at the moment. If I’m prepping for a competition where there are weight classes involved, my eating would be really strict. If I were trying to get stronger and gain weight, I would be less strict on my food choices. Over the years I have experimented on myself and have seen myself on both extremes.
This time, I am focusing firstly, on being lean (losing body fat) and secondly, building strength. I like to gradually tweak a variable here and there until I reach my goal. I know its a long processes and the results will come in time. For this first week, I cut out bread and processed sugar. Every morning I would chug 500 ml of water right after I woke up. I have lost 3 pounds this week. I did use maple syrup as a sweetener, and like I said this is a gradual process. If I wasn’t making progress this week, I would consider cutting out the maple syrup for the next week. In the coming weeks I will attempt to get 8 hours of sleep every night.
I had a few Thanksgiving meals over the weekend. This meant over eating and enjoying life. I don’t eat like that every day and a cheat meal once in a while is needed.
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Tire flips featuring coach Suavek.
The Shinobi Challenge, aka the Lean and Mean Nutrition Challenge kicks off October 3, which is tomorrow. As mentioned previously, this is not a 30 day challenge. Month long challenges usually don’t provide any long lasting change. We will be doing this for 3 months. We want it to be a slower, more gradual process so that these healthy habits can be used your entire life.
If you haven’t filled out the questionnaire, please grab a form in the lobby and get it back to us ASAP.
Here was one of the questions received this week.
Question: Will I get to choose my own goals?
Answer: Yes. Of course! There is no sense in having a goal that doesn’t resonate with you. Each person will have different priorities and perspectives of what they want to get out of this. As coaches, we will guide you in choosing goals that are realistic and achievable. Your homework is to figure out what want from this challenge and why you want it.
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. “Mechanics, Consistency, Then Intensity” featuring Coach Rich looking like he is going to go into battle against a door frame.
-The Shinobi nutrition challenge will be starting October 3. Coach Rich will be posting details this week. Mark your calendars.
-Crossfit Winnipeg is hosting CF24 on October 22. CF24 is a national event which embraces integration, education and celebration of Special Olympic Athletes. This is a team event. See this page for more details.
-For those who are looking to compete, Prairie Crossfit is hosting a competition on November 5 for individuals. Here is are the details:
This competition is explicitly aimed at those who may be new to the scene or athletes who usually scale workouts and are not necessarily keen on competing next to seasoned, hardcore elite. It is geared towards the new CrossFitter or one that may be interested in trying a competition for the first time or just enjoy competing in scaled competitions. We want to let athletes have the experience of preparing for something, having goals with a deadline and feeling the jitters of “321 go” that so many of us have been doing for years.
Details:
What: Prairie CrossFit Fall Throwdown
When: Nov 5, 2016
Where: Prairie CrossFit
Who: Novice CrossFitters (new to the sport)
Or CrossFitters who aren’t at the RX level yet
Novice and Scaled Divisions
Cost: $90
Registration date: Sept 20 – 10am
Link to register will be on this page
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. “Tire Flip” featuring Ashley.
This week we saw the return of the jump switch lunges and saw how sore these can be on our legs. On Wednesday we had a long 20 minute anaerobic conditioning session where we concentrated on pacing. On Friday we saw a workout where lactic acid build up was present and we tried to recover as much as possible in the 2 minute rest interval.
In preparation for the upcoming food challenge, I’m sharing one of my favourite recipes. I’ve made the banana bread version but now I see the Civilized Caveman has come up with a banana bread donut version. If anyone wants to give it a shot, you can find it here. Just remember that although these are healthier versions, these are still just treats and should be eaten in moderation.
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. “Jump!” shows agility and height mid jump.