Cochrane Functional Fitness

We are now CrossFit Cochrane

Click this big yellow CrossFit Cochrane link to find out what's going on from now on with Cochrane Functional FItness:

Session 1...... DONE!

Congrats, everyone survived session 1!

It's really exciting to see the before and afters, you guys deserve it you worked hard!  Just a note, for all of you that tested 5lbs over.... we should re-do your weight.  We found a much more accurate spot to weigh in from.... but even though you weighed in at more your #'s indicated good things when added up!  Crazy? I know.

Thank you everyone who came out you made the debut of Cochrane Functional Fitness a huge success and you just wait and see what directions we'll be going in!

Have a great week off of Bootcamp, I will post a couple of workouts for you to keep going at something.  Otherwise keep active, and enjoy the beautiful weather while it's here.

Most of you know already that we're now named CrossFit Cochrane, and will be identifying oursevles that way from now on.  So, we will be using the CrossFit Cochrane blog from now on, check it out by clicking the link:

Wed. July 22/09- Testing Day!

Testing day is always fun, usually its all good news.

Funny thing about testing is however, what tests are you doing?  The norm for fitness is to go home every day and step on the scale.  When you wake up, after you go to the bathroom, before and after a workout, before bed..... If this was the only data we could use it would be quite upsetting.  For example: 

Let say over the last 4 weeks you actually gained 5 lbs when your goal was to lose 5 lbs....

That sucks!! Right?  maybe.

What about your body composition?  Lets say that you also dropped some inches on your waist or even kept relatively the same, what then?

Chances are you:

-Gained lean body mass (good)

-Gained more lean body mass and lost fat (very good)

This isn't always true but the main thing is that without knowing what your lean body mass is doing your weight fluctuations can be misleading.

The best time to check your weight and measurements is first thing in the morning, before you eat.  It doesn't matter so much about what the scale says necessarily but more about the changes that are indicated- so if you aren't sure if your scale is right or if you are measuring yourself in the right spot just make sure you do it in the same spot every time and you use the same scale.  While your #'s might be a little off this will accurately show how you have been changing.

Have a great week off Mon/Wed crew, see you on the 3rd.  If you aren't coming back until Sept, enjoy your holidays and if not at all...... It's been great you know where to find us!

Tuesday July 21/09

Bill and Tanya after a grueling lap around the ball diamond, nice push!

Nice work today.  This was a tough workout and you all pushed through it.  

I want to congratulate Catherine, she hit her goal of losing 4lbs already... and right on track!!  You have worked hard and deserve it.  

Hard work on the field and in the kitchen is going to pay off, stick with it.  Let's keep the ball rolling!!

Don't forget to sign up for the next session, there are still a few spots available but we are capping the #'s so get  in there right away.

Monday July 20/09

Week 4, Day 7....

Some nice Overhead Squats in front of the new tent... showed up today.  Pretty sweet, heh?  You'll see a lot of that thing around town.

Nice work tonight guys, it's tough to push through those burning legs but you all kept going right until the end.

So for 3 weeks we hammered on food, now for the last week I want to focus on journalling.  I STRONGLY recommend starting a log/journal etc. to keep track of your progress.  This serves a number of functions:

• Keeps you honest: When the going gets tough in a workout if you are counting your reps or keeping track of your time you will push harder to make those #'s better, adding to your workout. 
• Lets you know your progress: In order to get the most out of your training you need progression.  Usually referred to as Progressive Overload, in order keep the muscle gain/weight loss adaptation going you need to constantly challenge yourself to do more.... every time!  How will you know if you are still progressing if you don't keep track?  Just remembering just isn't enough for I'd say 99% of people. 
• Gives you an idea of what to do:  Not sure of what workout to do on the week off from Bootcamp?  Look back in your log book and repeat a workout we did, and try to do better than the last time. 
• Helps determine training response:  Felt the best you have in the last 6 months or maybe can't shake a cold for the last 6 months?  Your workout log can give insights into what you may or may not be doing.  For example, you can't understand why you are sick all the time and your performance is going down.... you look into your log and notice that you had a week or two a month ago that you went all out every day and didn't rest, then you notice your performance progressively gets worse.... you work harder to catch up.... doesn't work....  At the same time you look a little ways back to see that a time when you felt the most on your game was when you trained on a Mon/Tues on, Wed off, Thurs/Fri/Sat on, Sun off schedule....  

Don't believe me?  Try it out... say for the next 4 week session.  You'll be amazed. 

Email Issues!

Heads up if you're trying to email me it might not be working.  We are undergoing some technical difficulties and are working on it to serve you better.  for the time being the best way to email is:

crossfitcochrane@hotmail.com

this is the most reliable right now!  Sorry, and thank you for your patience.

Mike

Week 4- Matt Krol Park

Week 4 is here, went fast!  We will be at Matt Krol park again for the final week of the session.  This is the park we started out at in week 1.  There has been construction going on on the main road so be aware that you might not be able to park in the school parking lot, if you can't you can park on the road on Riverview Circle.  See you there!

If you need a map check out the google map on the side bar for directions.

Thursday July 16/09

That's it, Suzie had enough of that!!  Nice push by everyone today.  I bet you didn't think that when it said rain or shine you'd prefer the rain days!?  We had some nice weather this week and looks like the weekend is going to be hot, so enjoy it, keep watered and stretched out.  Try to get outdoors this weekend- go for a walk, bike ride, jog whatever you gotta do to keep active and break up the rest between workouts.

Hard to believe it went so quick but see you next week for the final week of the session!!  We will be at a different location so keep checking back to see where we'll end up.  By the way don't be afraid to post how many rounds you did, what you ate today, how much you love basketballs filled with sand......

Wed. July 15/09

What a nice night for a workout tonight, and check out Brett launching that basketball.  Great work!

We have been waiting for a few days for the weather to get nice out for the class, and it turned out perfect.  I'd like to thank the kids for their help with the demo of the Spiderman walk....even they found it confusing so don't be too hard on yourself.

Tuesday July 14/09

Nice step ups Chris & Kandace.  

Nice work today (and yesterday) everyone.  Those sprints are hard work, not to mention after skipping for the first time in 5-10 years!

In the quest for fitness there are a few things that are going to get the results we want/need:

-healthy and proportionate eating

-proper form/ technique

-consistency

-hard work (get out of your comfort zone)

Today we worked on that whole comfort zone thing.  It isn't always sprinting that we are doing but withall our workouts we should get out of our comfort zone.  Easy = not very effective!  As with everything in life, hard work pays off.  I mentioned to the Mon/Wed group, and the same holds true for all the groups, I am very impressed with all of you.  You are all very hard workers and it's nice to see and be a part of.  Keep it up and you'll see some serious results!

Just to let you know, Vicki is home and well- minus an appendix- she'll be on light duty for the next 

while so she is thankful to you for all the well wishes!