Intensity and Fitness

Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.

Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.

If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis.

- Pat Sherwood - CF HQ Trainer

Training Day

After my warm-up, I will hit this for time:

"Jumping Fran"

Thrusters (95/65lbs)
Box jumps (36")
Pull-Ups

21-15-9 reps

Mon entrainement

Right after a GOOD warm-up and some stretch moves .... I will do this:

5 Push Press (90% RM)
10 Burpees
15 Wall Balls (20lbs to 9 feet)

AMRAP in 20 minutes (As Many Rounds As Possible)

My WOD

After a Good Warm-Up and some stretches ...

I will try to go as fast as possible on this:

- Clean And Jerk (135lbs/95lbs)
- PushUps

21-15-9 reps

I AM A CHAMPION!

Life is all about Falling Down and Failing. what matters is to GET BACK UP on your feet! And to learn how to get back up QUICKLY!

How do we do that? How do I do that?

Well, I always start something knowing I'll make it the best I can!

Back in Belgium, when I was coaching my Track and Field Sprinters, I use to tell them:
"Guys/Girls, if you're on that Starting line, it is because of you! Not me! You made it here! YOU will win! You have to kneel in that starting position and focus on the fact that when the gun will shoot, you will go for the victory! AND NOTHING ELSE!"

I built champions! They still are champions!! In Sport and in Life!!!

Here is a great video of a football coach have the same kind of speech I use with my athletes. You can apply this to any sport!

Check My WOD

Make sure you Warm Up and Stretch properly before you start this WOD!

10 DL 265lbs/185lbs
20 Double Unders (DU)
9 DL
20 DU
8
20
7
20
6
20
5
20
4
20
3
20
2
20
1
20

FOR TIME!

CF Circuit du Québec Competition: THE WODS!

Hi CrossFitters,

This is the last week before the CrossFit Competition: CF Circuit du Québec.

Pierre-Luc is just as ready as me. He's currently getting certified at Firepower CrossFit, Milton ONTARIO. Amazing Box!
The owners are great people, they created a great community.

So, back to the comp., this week will be very sharp on the rest part and the nutrition part for the athletes. We will have to be careful more than ever on our food and focus on our rest. Hydration is a big part as well and is included in the nutrition part.

Come and cheer for us! We need your support!

Saturday 23rd of October at CF Montréal

http://cfquebec.com/

WOD #1
5 rounds contre la montre
5 levés du sol aux épaules (sac de sable 80lbs/55lbs)
Course 25m avec sac de sable
5 levés du sol aux épaules (sac de sable 80lbs/55lbs)
Course 25m avec sac de sable

WOD#1
5 rounds for time
5 ground to shoulders (Sandbag 80lbs\55lbs)
25m run with sandbag
5 ground to shoulders (Sandbag 80lbs\55lbs)
25m run with sandbag

_____________________________________________
WOD#2
Partie 1:
10 mins Bear Complex:
Une répétition = 5 mouvements
1 épaulé jusqu’à extension complète des hanches
1 Squat, barre en avant
1 Press au choix, des épaules au dessus de la tête
1 Squat arrière
1 Press au choix, des épaules au dessus de la tête

* Vous avez 10 mins pour atteindre votre charge maximale
* Interdit de réduire la charge une fois que vous commencez
* Vous avez 10 mins pour atteindre votre charge maximale

Partie 2:Immédiatement après le Bear complex
1000m de rameur

Vous aurez un score séparé pour la partie A et la Partie B .

WOD#2

Part 1:
10 mins Bear Complex:
A full rep= 5 movements
1 Clean(squat or power) to full hip extension
1 Front Squat
1 Shoulder to Overhead (full lock)any lift permitted, press, push press, pushjerk etc)
1 Backsquat
1 shoulder to Overhead (full lock)

• you can start at the weight of your choice.
• Once you go up you can’t reduce the load on the bar
• You have 10 mins to reach your max weight

Part 2: Immediately following the 10 mins Bear Complex
1000m row
You will be scored for part A & B separately.

____________________________________________________
WOD#3
Partie A:
Maximum de rondes en 12 mins
20 Double Unders
10 Flexions arrachés (95\65 lbs)
5 Box jumps (36 po\28 Po)

Partie B: immédiatement après partie A
Maximum de répetitions en 2 minutes
Bar Muscle ups
Vous aurez un score séparé pour les parties A & B

WOD#3:
Part A:
Max rounds in 12 mins
20 Double unders
10 overhead Squats (95\65lbs)
5 Box jumps(36 inch\28 inch)

Part B: Immediately following part A
Max reps of Bar Muscle ups

Part A & B will be scored separately

WOD Oct.15

warm-Up and Stretch,

Then do ...

AMRAP in 20 minutes of

5 OHS (Body Weight or 75% of BW)
10 Ring Dips
15 Double Unders

And the music is just AWESOME!

WOD Oct.14

Rest Day!

Work on your Stretching ... Drink a lot of water ...

The "Dot Com"

WarmUp and Stretch for 15 minutes,

Then do ...

The "Dot Com"

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

WOD Oct.12

WarmUp and Stretch for 15 minutes,

Then do ...

The "300 Workout" - "Spartan WOD"

25 Pullups
50 DL (135lbs)
50 PushUps
50 KBS (24kg)
50 Box Jumps
50 Floor Wipers holding the 135 lbs bar in a chest press position
25 Pullups

For time!

WOD Oct. 11

WarmUp and Stretch for 15 minutes then do ...

"Diane"

21 15 9 reps for time of:

DL (225/185lbs)
Handstand PushUp

WOD Oct.9

WarmUp and Stretch for 15 minutes,

Then do ...

21-18-15-12-9-6-3-1 Tireflips
10-10-10-10-10-10-10-10 Double Unders
5-5-5-5-5-5-5-5 Burpees
1-3-6-9-12-15-18-21 Box Jumps

FOR TIME!

WOD Oct.8th

WarmUp and Stretch for 15 minutes then do ...

"30 minutes Interval"

Run

2 minutes ALL OUT
1 minutes rest

10 rounds

Spartan Race, Mont Tremblant 2011! PRE-REGISTRATION

Spartan Race 2011 in Mont Tremblant, QC!

Pre-Registration link is up!

http://www.events.runningroom.com/hm/index.php?sort&step&sub=1&y=2011&m=05&f_prov=QC&tab=2

Sign-Up NOW! Spots are limited!