Cochrane Functional Fitness

Nice work Tuesday crews!

Nice work Tuesday teams!  A quick but tough workout to start off the Bootcamp!

Again, remember we are working on breakfast this week.  Try to have a balance of Protein Carbs and Fat at each meal.  Nutrition will make or break your fitness!  You work so hard to burn off those extra calories, why not have those calories work for you?  

Make sure you have P/C/F at every meal and you're off to a good start.  If you have portion size questions post them and I'll try to help.

So, post your time from the workout, and how about what you had for breakfast today.

I had an omelet(P) with steal cut oats(C)(blueberries(C) and peanut butter(F) in it)....mmmmm...

Day 1...... SUCCESS!

Good job Mon/Wed evening crew!  Those were some great ring rows....

Remember, post the time it took you to complete the workout to the comments for the post so you can reference back to see how far you have come.

Also, the challenge this week is to start looking at your "diet".  The main thing to remember is:

Protein, Fat and Carbs at every meal.

Protein= meat (chicken, beef, fish etc.), eggs, cheeses, tofu, protein drinks etc.

Fat= nuts, seeds, olives, olive oil, avocado, dressings (full fat) etc.

Carbs= veggies, fruit, beans/legumes ( I know they are usually considered a protein source but the             content is really low compared to the carb content), grains, sugar

We are going to work on our breakfast first.  So for this week, concentrate on your breakfast:  Where can I straighten it up?  Do I have a P/F/C or do I need to add some?  

Maybe think about cutting out one slice of bread and having a half an apple instead.

You might enjoy a bit of peanut butter on that bread, and even a hard boiled egg or two....

Post your breakfast today, and what you are going to change for tomorrow.  Tell us how it goes.

Remember all workouts this week are at:

Matt Krol Park

Check out the previous post for the map, any questions please don't hesitate to ask!

Week 1- Matt Krol Park

Here's a clip of the Google map to get to Matt Krol Park in Cochrane:

ALL CLASSES THIS WEEK- JUNE 29 TO JULY 2- WILL BE HELD AT MATT KROL PARK

There will be an email to match this.  

What will you need to bring?

• Water- more than you expect to use, rather be looking at it than looking for it!
• Clothes- dress for the weather, be aware of the forecast.(looks nice!)
• Towel or yoga matt - optional - depends on if you want to stretch/do pushups etc in the grass
• Bug spray / sunscreen / hat 
• Great attitude!  

  Please try to show up a few minutes early if possible, first week there will be questions and new poeple/environment.... lets make it as seemless as possible.

If I have spoken to you about registering and paying on the first day, be sure to come early so we can deal with any paperwork that needs to be done.

Receipts will be issued on day 2 of the session and fitness testing results will be out as soon as possible.

Again if there are any questions, please don't hesitate to email me or call at 403-993-7366.

Testing a success!

Nice full pushups Mark!
Good job to all those who came out for the testing.  Can't wait to get underway!

Day 1 of Fitness Testing Done!

Thanks to all that showed up for the fitness testing tonight, great job!  I will be sending out your results via email in the next day or two. 

Nice part of this is that it will give you an idea of what your goals should look like for next time.  If you know what your goals actually are you will have a much greater chance of achieving them, sounds deep..

The results you will get back will give you an idea where you rank in the general population for your fitness levels.

This is exciting!  Just think of the hurdles you overcame today already:

• You showed up
• You signed up 
• You tried to do a pullup, even though you knew you couldn't do it.... but I'm sure you want to now! 
• You ran/ kept moving for 12 minutes straight, and might have thought about quiting half way through...or before you even got started.....and YOU SURVIVED! 

  It's all uphill from here, the hardest part of any program or life change is Day 1.  Getting started is the worst, now you just have to keep the ball rolling. 

I'm proud of you guys, nice work and I'll see you next week.

For the rest of you, remember:

Pre- Fitness Testing Day 2: Saturday 1:30 Matt Krol Park in Cochrane, google map it or check the link in the previous post.  Please RSVP.

You don't want to miss out on this opportunity, find out where you are and see where you can get to!

**New Fitness Testing Time**

We have decided to run a second fitness testing time: 

Saturday at 1:30 pm, Matt Krol Park in Riverview, Cochrane.

Please RSVP to Mike @ mike@cochranefunctionalfitness.com

Again this complimentary for Bootcamp participants in the July session, if you are not going to be part of the bootcamp but want to get tested there is room, there will be a charge of $20 though.  Come on out and see where you're at.

How will you know if you get there if you don't know where you're going?

Fitness Testing Thursday 6:30 - 8:00pm

For all the July Bootcampers, come out this Thursday at 6:30 to Matt Krol Park in Cochrane to get you pre-fitness testing done.  Bring your running shoes, water bottle and a matt/towel to sit on..... if you don't want to sit on the grass.

This is complimentary to bootcamp participants, and not mandatory. 

 Make sure to RSVP to Mike if you plan to come or if you cannot make it.  

Sorry for the late notice.

Also, if you would like to get the testing done and are not going to participate in the bootcamp you can sign up.  There will be a $20 charge for non-bootcamp participants.

What will be involved:

• 12Min Cooper walk/run test
• Body Composition Test 
• Upper body strength (pushups, pullups)
• Grip strength 
• Core strength/endurance 
• Flexibility (back/shoulders)     

Click here for the map to get there:

Matt Krol Park  

  See you Thursday!!

Free Fitness Testing

Hey everyone that has signed up for the Bootcamp and is thinking about it....We are holding pre fitness testing this week.  Contact Mike to schedule when you will be tested.

This is VOLUNTARY.  However we strongly advise getting checked out.  How will you know when you hit your goals when you don't know where you started.  Remember, the scale in your bathroom is only one tool in fitness testing and can be very deceiving if not used in conjunction with other tools like circumference measurements (waist, hip etc.).  It is very common to lose weight but not lose fat, to gain weight and lose fat!!! 

Hmmmm, ever wonder why the scale goes down but your clothes fit the same?  or, why you started a strength program and gained weight....but your clothes fit better?

Confused?  Good.

Sign up, show up, get tested now, work hard for a few weeks and then get re-tested.  Let's see how you do.

Spots are filling up......Don't wait, sign up now to secure your spot!

Big Week!!

 

25 Buddy-Lee Jump ropes.....HELLO DOUBLE-UNDERS!

We've had a big week around here....first the ropes and rings show up, then people start registering for the bootcamp, then....we get approval from CrossFit to open CrossFit Cochrane!  and to top it all off we went to look at some commercial real estate today.....Sign up before this snowball passes you by. 

The summer is gonna be great!  Out in the fresh air, getting a sweat on, meeting new people, sharing challenges and victories.

I encourage you to set some goals for yourself.  Be specific, not "I want to lose weight" or "I want to get ripped" or "I want to get in shape".  These are a start but are too vague. 

Try something like: "I want to lose 5lbs of body fat", "I want to put on 5lbs of lean muscle mass", "I want my BMI (Body Mass Index) to go from obese to normal and drop my blood pressure into normal ranges."

Then set a time line, a realistic one.  ie: " I will lose 5lbs of body fat in 8 weeks" (average 0.5-1lb per week)

Then figure out what will stand in your way x3:

1. Cant afford a gym membership.....go for a jog, pushups, cut down on useless expenses- you know what yours are and we all have them!

2. No time.....I do have an hour once, twice etc. a week....I can spare 10mins a few times a day- it's a start and it adds up

3.I can't stay motivated.....get in with a buddy, group etc.  find a way to be kept accountable, don't do the same old boring workouts you're used to, change it up

Goal setting- you need to do it if you are going to be successful in your fitness, career or life!  If you have trouble with this concept of goal setting let me know and we can work through it, its simple but effective.