WOD September 30

Warm-Up and Stretch for 15 minutes,

Then do ...

5 rounds for time of:

10 DL (255/185lbs)
10 Pullups
10 Dumbbell Thrusters (55/35lbs)
10 K2E
50 Double Unders

Time to beat -> 18:32 (Michele Letendre)

WOD September 29

Warm-up and stretch for 15 minutes,

Then do ...

"Amanda's little Sister"

15-12-9-6 resp for time of:

95 lbs Squat Snatch
Muscles Ups

That's a preview to the CF circuit du Quebec, October 23rd

Hip Extension Stretch by "K Star"

CrossFit: A full body workout (all skills) and a violent hip extension move

Oh yea?

Here is how you can work on the mobility of your hip ... by K Star (Kely Starrett)

We don't work "Abs" in CrossFit: MIDLINE STABILIZATION

Coaches, how many times have you heard this question:

"What about Abs?"

Coach Glassman explains it very well ... and you still get the 6 pack!

WOD September 28

Warm-Up and Stretch for 15 minutes,

Then do ...

21-15-9 reps for time of:

Turkish Get up (35lbs/25lbs)
Overhead Squat, one hand (do both hands) same weights
200 skips

WOD September 27

Warm-Up and Stretch for 15 minutes,

Then do ...

"Grace"

30 Clean and Jerk for time (135lbs for guys, 85 for girls)

(you can always scale it)

Then for the Spartan Racers in Montreal: Go run the Mt Royal stairs 10 times with maximum 2 minutes of rest between sets.

WOD September 25

Experience the REST DAY!!!!

WOD September 24

WarmUp and Stretch in 15 minutes

Then do ...

"Grace"

30 Clean & Jerk for time

Then go for a Time trial on your mile run!

Don't think you can't ...

Opinions of other are just opinions! All that matters is what YOU think!
You don't have to trust them! Believe in yourself!
Always believe in what you do, no matter what you do!

WOD September 23

Warm-up and stretch for 15 minutes,

Then do ...

21.18.15.12.9.6.3. (Hang Squat Clean)
10.10.10.10.10.10.10. (K2E)
10.10.10.10.10.10.10. (Abs)
3.6.9.12.15.18.21. (KBS)

For Time!

Running WorkOut at the Montain

Bonjour Everyone,

With some of my friends, trainers as well, we're training this Sunday 9/26 at the "Mont Royal", Montreal-Quebec.

Our session is in the afternoon. We will work on our Speed, Cardiovascular Endurance, Stamina, Power, Agility, Balance, Accuracy, Flexibility and our Coordination. A little bit on our Strenght as well but not too much.

You're more than Welcome to Join Us!

This is a try out class! Free the first time!

All you have to do to reserve your spot is to send me an email with your informations: Name, First Name, Phone Number.

m.deboever@hotmail.com

WOD September 22

Warm-Up and Stretch for 15 minutes,

Then do ...

10 Rounds (not for time)

Plyo Jumps over 4 Hurdles (110cm)
Right after the last one, you sprint for 30 meters
Come back walking
50 Air Squats

Your food should be like ...

... MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUITS, LITTLE STARCH AND NO SUGAR!

Try this today!

Start with a breakfast!

Have a meal every 4 hour!

Drink enough water during the day:
Quantity -> Your B.W. in pounds/2 = amount of water for the whole day.

Stop the starches at night! Have little starch during the day.

Try to have 4 to 6 portions of vegetables and 2 to 4 portions of fruits in your day.

WOD September 21

Warm-Up and Stretch for 15 minutes,

Then do ...

Skill work: Squat Snatch, Power Clean, Handstand pushups

And ...

FIGHT GONE BAD

Watch the video

WOD September 20

Warm-Up and Stretch for 15 minutes,

Then do ...

5 Rounds for time of:

5 Heavy Deadlifts
10 Wall Balls
15 Burpees
20 Double Unders
1 Sprint (30m)

WOD September 19

Warm-Up and ...

Technical Skill work, Flexibility work!

CrossFit Circuit du Quebec is coming soon!

Belgium Represent! Come support Mister Belgian Chocolate!

Sleeping

What is already known about the effects of sleep is that it results in better mood, more alertness and a general feeling of well being. Sleep deprivation, on the other hand, can result in irritability, fatigue, lack of concentration, and anxiety, while both metal and physical abilities deteriorate. Until recent years, not much was known about sleep and its affect on athletes. Current research shows that if an athlete gets more sleep than in their normal sleep-wake cycle, they perform better. Depending on the sport, the athlete is faster, more accurate, and has a quicker reaction time.

WOD September 18

Warm-Up and Stretch for 15 minutes

Then do ...

5-5-5 Heavy Back Squats (1' rest between sets)

"Grace"

30 Clean and Jerks (135/95lbs) for time

10 minutes rest after do ...

3 x 400m Sprint (5' rest between sets)

WOD September 17

Warm-Up and Stretch for 15 minutes

Then do ...

Plio jumps and Sprints

5 Plio Jumps over hurdles (110cm)
Sprint 30m*

10 rounds, no break! Walk back after sprint

*Last 5 rounds with a 20 pounds vest!

WOD 9/16 - CF Circuit du Quebec - http://cfquebec.com/

Warm Up and Stretch for 15 minutes

Then do ...

"Football"

12 DL (245lbs/195)
1 Resistance Run (30m Sprint)
12 Pull-Ups

9 DL
2 RR
9 PU

6 DL
3 RR
6 PU

3 DL
4 RR
3 PU

ALL OUT!

CROSSFIT CIRCUIT DE QUEBEC! October 23rd 2010!!

http://cfquebec.com/

WOD September 15

Warm-Up and Stretch for 15 minutes

Then do ...

100m Sprint
20 Pull Ups - 15- 10
100m Sprint
20 Wall Balls - 15 - 10
100m Sprint
20 KBS - 15 - 10

3 rounds for time (just take off 5 reps on each rounds: 20-15-10)

Recovering From Intense Exercise

Hi guys,

As I told in a previous post, Recovery is THE Key to your training. this where you get all the benefits of your workout. Your body will build itself to adapt to the stress you're putting it into, the activity.

Recovery also means PROPER NUTRITION. In order to recover better and faster your body needs the good nutrients to build and repair the broken tissues, the muscles!

Many of my clients have questions about their recovery diet!

Remember that when you deal with a strict training plan you need to have the proper food intake to recover and repeat the efforts in the next workouts.

Why?

Your muscles break down during an intense workout. It continues evenafter the workout. You can stop this breakdown mode by eating as soon as tolerable after your exercise.
You'll be taking advantage of the 45 minute postexercise window of opportunity to optimally nourish, repair and build muscles.
Refueling is beneficial in 2 ways:

- Carbohydrates stimulate the release of Insuline, an hormone that helps build muscles as well as transports carbohydrate into the muscles to replenish depleted glycogen stores.

- Carbs combined with a little protein creates even a better refueling and building response, and it reduces cortisol, an hormone that breaks down muscle.

When you include Carbs in your recovery diet, you're actually building up the glycogen stocks in your muscles. Add a few protein to that diet and you'll have the best answer ever to your exercise. You're muscles will thank you by recovery and building faster. You feel as sore as if you didn't eat any carbs and proteins.
This only happens in a 45 minute to 1h15 window after the workout. Outside that window, you will just replenish your body normally with no boost of your recovery.

"Yes, but coach, I'm aboutr to have my meal when I get home and I have to take a shower before that and it will be 2h00 between my workout and my meal ... what should I do?"

Well, i suggest you have something prepared in your bag for right after your workout, before or after your shower. Something like a banana and a protein shake or a big glass of chocolate milk, or ...

Your recovery meal is part of your training plan. Its your best investment towards positive results whatever your goal may be!

Message me for more informations! , m.deboever@hotmail.com

WOD September 14

Warm-Up and Stretch,

Then do ...

Run 10m on the minute. Add 10m every minute.

Minute 1 = 10m
Minute 2 = 10m + 10m
Minute 3 = 10m + 10m + 10m
...

Until you can't make it on the minute.

Work on your Air Squat ... Tabata it!

Energy in the Human Body is Multidimentional

Invest you rtime in your Energy for good.

Watch this video. Take the time to do that!

WOD September 13

Warm-Up and Stretch for 15 minutes,

Then do ...


20-18-16-14-12-10-8-6-4-2 reps of
Box Jumps (big one)
Combine it with:
2-4-6-8-10-12-14-16-18-20 reps of
Strict Pull-Ups (weighted if you have a vest)

FOR TIME!

Then go for a 1 mile run with a weight vest. All Out!

Food before exercise

Since I coach athletes, I see two kinds of people:

- Those who "Train to Eat" (Group A)
- Those who "Eat to Train" (Group B)

The Group A always complains how tired they get durnig the workout. They even salivate while descriding the meal/food they're going to have right after. Their performance is small. They injure themsleves pretty often too. lack of energy, lack of concentration, wrong move, injury!

The Group B, they never complain, they actually enjoy food better than the Group A and their performance are always on top. Injuries ... Very rarelly!

This shows that there is a link between eating before a workout and performance.

Preexercise fuel has 4 main functions:

1) It helps prevent hypoglycemia
2) It helps settle your stomach. You're not hungry
3) It fuels your muscles with the carbohydrates you just ate (in the bloodstream) and with the carbohydrates you have in stock
4) It gives you a peace of mind knowing your body is well fueled

Before the morning workout:

A lot of athletes skip breakfast. They like to sleep in until the last minute. The day is already long enough.
You will probably perform better if you eat something before you exercise. During the night you can deplete your liver glycogen, the source of carbohydrates that maintain your blood sugar levels. When you start a workout with a low blood sugar level, you will be tired earlier and you won't be able to push as much as you wanted/should.

How much you should eat differs from person to person. It goes with the level of tolerance of your digestive system.
You have to test yourself.

I have seen, noticed, the best results when my athletes eat around 1g of carbohydrates/kg of bodyweight. It depends on many factors like: age, sex, hormones, training level, ...
In average, this amount of carbohydrates 1 hour before a workout is the right choice.

You can break you breakfast in 2 parts. Have the banana and the whole grains bagel before and finish with the yogurt and another fruit right after.

I like breakfast so much that I'd rather wake up very early to have my full meal than breaking it in 2 parts. But that's me.

Before the afternoon workout

You have to pay attention as when you had your lunch. If your workout is closer to lunch than it is to souper, you should eat a small thing like a banana. Something that won't bother your stomach.
If it's in the end of the afternoon, have a small meal with the same amount of carbs as in the morning, 1g/kg of BW.

A lot of my athletes think that its only after the workout that you have to eat the proper food to perform. I say no! Pre-exercise food is very important.

Imagine you're a race car and the race is your workout ... Wouldn't you put the right amount of fuel in your car before the race? Of course, YES!! So do the same with your body!

I wrote this because a few of my athlete come to train on an empty stomach. No energy! It is dangerous.

Athletes: Eat before, never train on an empty stomach

Coaches: Always ask your athletes if they ate before and when was their last meal.

Cheers guys,

Mike

WOD September 12

Warm-Up and Stretch for 15 minutes

Then do ...

For time:

10 push-ups 10 strict pull-ups
10 rounds

Then go for a 2 miles run, all out, time trial

WOD September 11

Remember 9/11! Peace!

Warm-Up and Stretch for 15 minutes

Then do ...

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Life is good!

Imagine this married couple. They have 2 young boys. They are a wonderful family with all the joy of the world. One day, they woke up and he found out that he had a liver cancer. A cancer he won't probably survive of.
Its his wife's birthday. He knows its the last one they will spend together so he made a video to wish her happy birthday and to show her his love ... again ... one more time!
This man is an example of life!
Please watch this video and share it will people you love.

WOD September 10

Warm-Up and Stretch for 15 minutes

Then do ...

"Interval Training - Tabata"

Ratio Work/Rest 2-1

8 Tabata on a treadmill (full speed) spaced with 1 minute each

Make sure your shoes are tight!

WOD September 9

Warm-Up and Stretch for 15 minutes

Then do ...

"Your Fight has Gone Bad"

Max Reps in 1 minute of each exercise:

- Push Press (75/55lbs)
- Burpee
- Heavy Jump Rope
- KBS
- Wall Balls
1 minute of rest then do everything again (3 rounds total)
Count your total reps!

I found this CRAZYYYY music to push you! you'll like me after listening to this while working out

Massage Therapy

Hi everyone,

Let me introduce you to my Massage Therapist, Polly Danakas. She is simply WONDERFUL!
She's one the best Massage Therapist I've ever met.

Athletes or not, you should know that there are 3 factors to take in account to be healthy and feel good after a Strong and Intense Workout:

- Training plan: what to do, how to do and when to do ... (Set that with your trainer)
- Nutrition: what and when to eat, quantity, qual
ity. (Set that with your nutritionist)
- Rest: this factor is the key to your good health and to improve your performance.

The rest includes good sleep, great stretch and of course an amazing massage to relief all the tension you have in your muscles and your joints.

Having said that, I strongly recommend Polly. Everyone should experience the way she uses her hands to massage and relax the body after an intense workout or even a hard day at work.

Polly Danakas: pollydanakas@gmail.com and 514 594 7340

WOD September 8

Warm-Up and Stretch for 15 minutes

Then do ...

"Fast FRAN"

21-15-9 (65lbs for guys//45lbs for girls)

"Annie"

50/50.40/40.30/30.20/20.10/10
Double Unders and Sit-Ups

Then go for a run or a spin to relax! (30 minutes)



PEACE!

WOD September 7

Warm-Up and Stretch for 15 minutes

Then do ...

AMRAP 25 minutes of:

10 Deadlifts (B.W.)
20 Box Jumps
30 Double Unders

Staying Away from Fad Diets

Staying Away from Fad Diets

With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.
There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.
Steer clear of any diet plans, pills and products that make the following claims:

Rapid Weight Loss

Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.

Quantities and Limitations

Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.

Specific Food Combinations

There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

Rigid Menus

Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.

No Need to Exercise

Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week.
If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more. For a personalized plan, tailored to your lifestyle and food preferences, consult a registered dietitian with expertise in weight management. A registered dietitian can help you find a realistic, flexible eating style that helps you feel and be your best.

WOD September 6

Warm-up and Stretch for 15 minutes

Then do ...

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

WOD September 5

Warm-Up and Stretch for 15 minutes

Then do ...

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD September 4

Warm up and Stretch for 15 minutes

Then do ...

"We no Speak Americano"

5 rounds for time of:

10 tireflips
10 push-ups
10 kbs
10 box jumps
10 double unders
10 pull ups

WOD September 3

Warm-Up and Stretch for 15 minutes

Then do ...

RUN for 45 minutes and go as far as you can!

WOD September 2

Warm-Up and Stretch for 15 minutes

Then do ...

TABATA:

Squat / Push-Ups / Double Unders / Kbs / Abs / Run

2 minutes of rest between TABATAs

WOD September 1

Warm-Up and Strech for 15 minutes

Then do ...

"Fran"

21-15-9 Thrusters and Pull-Ups

Scale version: No load Thrusters and Jumping pull-ups or "band" pull-ups