Cochrane Functional Fitness

Week 3- Mitford POND Soccer Pitch- July 13-16

Classes this week will be at Mitford POND Soccer pitch.  note: this is not the school we were at last week!!

Go down West Rock Road to the end, there is a large parking area.  At the back end there is a gazebo and also a hut/ concession stand.  We will meet at the back of the parking lot.  Again, dress for the weather and see you there!

Good news, we take possession of the new indoor location Monday morning..... WOOHOO!  Hello CrossFit Cochrane!  You will notice over the next little while Cochrane Functional Fitness will fade to the background and CrossFit Cochrane will emerge.....  I'm like a kid at Christmas!

Don't forget to sign up for the second and third session before they fill up, it's nice to keep with the crew you are in and way easier to keep going than to re-start, as you probably already know.

There will be an email to follow.

Thursday July 9/09

Nice toss Mimi!

Another great week from all our participants!  Over the weekend try to keep active, get outside and go for a jog, extended walk, play some sports with the kids WHATEVER gets you out doing something.

For the rest of the week(end) try to focus on working on your Breakfast and pm snack.  It's a tough battle and you've already started it, just keep the ball rolling!

Have a great weekend, we'll be changing locations for next week again so keep checking back.  If you remember how many round you did today don't forget to post it.

Hopefully we get some good news tomorrow..... I think we've nailed down the location for CrossFit Cochrane!!!

Wed. July 8/09

Sweet form: chest up, weight on the heals!

Nice work tongith crew, you suffered and survived the first real rain we've had so far.  Some great questions about food out there too.  If you have more questions about that or other stuff just post them, chances are there are 2 or 3 more people with the same one.

So, to try and make things as easy as possible here are a few ways to look at balancing your food:

• Take your plate fill 1/3 with lean protein, the other 2/3 stack on the veges, add a bit of fat.
• Snacks- basically cut your meal in 1/2 or a 1/3...there you go 
• Important to have quality food all the time...really focus on breakfast and before bed snack to start 
• Label reader? 40/30/30= 10g carbs/7g pro/1.5g fat----women x this by 3, men x by 4---minimum 

DON'T completely cut anything out.  Have a goal, my example- Saturday DQ ice cream!  We are much more likely to succeed when we have a goal to work toward.  To say I will never eat x again is lying to yourself therefore setting you up for failure.  Start small, I will only have...3 instead of 4 cans of Coke a day for this week.  I really enjoy potato chips before bed- I will eat some Cheese (protein) with them for the first week, next week I will have 1/2 an apple before the chips, the week after I will eat 1/2 the amount of chips I normally would....you get the idea?

We want to be full all the time, if you aren't hungry you won't eat garbage!

 Its like that movie What About Bob?....BABY STEPS!  Moderation is the key. 

Tuesday July 7/09

We managed to avoid rain again!!  Although the moisture would make the grass a bit less hostile!

Good job today guys.  We're into week 2 and doing great.  Keep up the hard work and your goals will be hit before you know it.

So, we're working on our pre-bed snack..... plan it out!  The best time for that while you're just starting out is at dinner time.  You'll think more clearly with a full belly and the popcorn and ice cream won't be the priority on your mind.

Here's an example of the Glycemic Index.  Google it yourself to see that there are a bunch of them out there and they'll vary slightly.  The main thing is, the lower the glycemic value the slower the carbohydrate is used and digested by the body... good things.  So the lower the better.  Wikipedia has an explanation like this Wiki. G. Index.  There are plenty of resources out there, generally trust things like diabetes associations, educational facilities etc.  

Post your snack you PLAN on having tonight... me:

-1/2 c cottage cheese

-2 med carrots

-6 almonds

Carrots are bad you say????  I'd say they're way better for me than the ice cream in the freezer!

See you in the park!

Monday July 6/09

Good job Tim, hoofin' it to get started on those MedBall Thrusters!  Oh and nice shirt!

Nice work tonight, thought for sure the rain would stick around today and it turned out to be a perfect day for a workout.  Funny how those ball slams add up, heh?  We'll see if anyone can break a ball tomorrow, great field testing I'd say!

So a quick wrap up:

• Stretch lots- more frequency.  You're better off with six 10min stretching sessions rather than one 60min session.
• We've been working on breakfast, lets look at our evening snacks.  Plan them out, preferably at dinner time- before you get the munchies!  Get a protein, carb and fat lined up and waiting for you on the way to the ice cream or popcorn maker.

If you're frustrated, don't worry you're not the only one.  Food is the hardest part of a new program, and unfortunately its the most important..... just work on it!!  In time it'll get easier. 

July 6-9 all classes at Mitford Middle School

For the week of July 6-9 Outdoor Bootcamp will be held at the Mitford Middle School for all classes.  We will not be at Matt Krol.  If this map is not enough just put Mitford Middle School Cochrane, AB into Google Maps.

Week 2, here we go!  Hope everyone had a great weekend.

If you are not signed up for a second or third session but are going to, here's your chance to get some savings.  

Sign up this week for:

•  a second 4 week session and get it for $100
•  a third 4 week session and get it for $88
•  the rest of the summer for $188 

 **** 10% referral discount is still in effect, get your friends/coworkers out and we'll save you money****

Also, we are considering offering another evening class depending on response.  The class would be from 6-7pm, so if you are interested let us know so we can get your name down.  We will be giving current clients first priority on class choice but we need to know what you'd prefer.  

There will be an email to follow, see you out there!

Tues/Thurs Crews

Yay, no rain or cold wind!!

Nice work everyone, week 1 without a hitch!  so, what do you do on our days off?  Get outside, go for a jog, run, walk, bike...whatever.  Keep the ball rolling, we're heading in the right direction.  Think of your accompishments in the first week alone:

• You showed up!
• You worked hard 
• you started to think about what you're eating 
• You survived!!! 

 Showing up the first time is the hardest part.  Now the easy part, keep showing up...just that simple.

Next week we are heading to Mitford School.  I will post directions.

Also, if you signed up for the July session and are thinking you want to get in on August now is the time to sign up.  We are putting a new ad out for next week and we expect a bunch of new registrants and space is limited!

Have a great weekend!! 

30 sec. Intervals

Who know basketballs could be filled with sand?

Nice work tonight Mon/Wed team.  Everyone did excellent.  Even though it feels harder at the start, proper form and range of motion is the way to go.  Doing half pushups, situps, squats etc. means you are doing half the work... usually the easy half! 

HALF THE WORK =AT LEAST TWICE THE TIME TO GET THE SAME RESULTS

The more work you do the more likely you are to: gain muscle, burn fat, improve cardio....etc.

Great job, enjoy the fireworks and I'll see you monday!

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!