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CrossFit 416 Does the Waterfront Marathon!

Toronto Waterfront 5k/Half/Full Marathon + GRIT Running 

Sign up for the Toronto Waterfront Marathon and train with GRIT Running!

We are looking to build a team of runners to tackle the Toronto Waterfront Marathon.  If you are looking for the perfect time to cross a race off of your bucket list, this is your chance!!  Shake off those lazy summer days and challenge yourself to take on a 5k, half or full marathon.

GRIT Running will help you get there!  We will kick up your fall fitness regime and improve your running through a prescribed program that goes beyond accumulating more miles on your feet.  This six-week program is open to everyone, from the never ran before novice to the veteran runner.
Are you curious but don’t know what race is for you?
  • If you are new to running or just want to improve your overall fitness, then the 5km is a great option to build your stamina;
  • But if you know already you can do a 10km run, then push your limits and take on the 1/2 marathon; or
  • You’re looking for the ultimate challenge, and have a fair amount of running experience, there’s no question for you – It’s the full marathon and nothing else!
The GRIT approach is balanced, progressive and personalized. We challenge our runners by identifying gaps and building on their strengths. We use techniques that progressively overload each athlete’s ability, and we prescribe times and distances based on their scored assessment.
What you need to know:
  • The program will run from Sept 6 – Oct 21.
  • Baseline testing will be conducted on Wednesday, August 30 at Central Tech (Harbord and Bathurst).
  • Classes are held Monday and Wednesdays at 6:45 – 7:45.
  • Prescribed long run homework to be done on the weekends.
  • As a bonus, your sign up will include a GRIT Running t-shirt.

We’re hosting a FREE information session on Sunday, August 27th.  Bring your friends and learn more GRIT before you sign-up.  More details to come.

Sign up for Waterfront Marathon here: http://www.torontowaterfrontmarathon.com/register/

 

Sign up for GRIT Running’s Session:
If you have any questions please email Andrew, grittraining@crossfit416.ca

CrossFit 416 Daily – Friday, August 11th

Technique

Tall Clean – Video

5 x 3-4 reps

 

Strength

Squat Clean

3-3-3-3-3 reps

*Build up

 

WOD

Rounds for time

10 x Front Squats

10 x Over the Bar Burpees

Performance: @50% of 1RM

Fitness: @60% of 5RM


Habits vs Goals

New Programming Focus – August 2017

UPCOMING PROGRAMMING FOCUS Aug 7- Sept 17

Congratulations on the completion of our latest 10-week cycle! This upcoming 6-week focus will lead us directly into the 416 Classic scheduled for the end of September.

The 2017 ‘416 Classic’  will have an added twist this year.  Along with the classic Olympic Lifts – Snatch and Clean & Jerk, we will also include a barbell complex or two to spice up the competition.

Our latest 6-week focus will include challenges of barbell complexes which combine multiple movements within the same set. This will teach you is to concentrate on the technical aspects between start, execution and  finish positions within movements. Technique is the usually the limiting factor in Olympic weightlifting, not strength.  Complexes add time under tension requiring you to execute complex movements under fatigue.

 

Goals over the next 6 weeks includes:

–       Build a work capacity that will directly apply to the Olympic Lifts

–       Gain full control over your technical Olympic Lifts

–       To develop a wider range of mastery with the barbell

–       Have a little mental break from performing heavy reps all the time. (Complexes generally force you to go a little lighter)

–       Have a lot of fun!

 

Here is the breakdown of what to look forward to over the next 6 weeks! Our major focus will be on Olympic Weightlifting and dialing in on barbell confidence and consistency. If you are a new weightlifter, you may be experiencing frustrations with the technical aspects of these movements – that is completely normal. Well-seasoned lifters will experience “off days” as well, but these are the trials and tribulations that come with training Olympic weightlifting! Get ready to ride and conquer the wave.

Again we will provide  7 days worth of programming, alternating between lifting and conditioning days.

 

Lifting days: Monday, Wednesday, Fridays and Sundays.

Lifting Days include:

Squat Snatch + Back Squat Volume WOD

Snatch Complex + Back Squat Intensity

Squat Clean + Front Squat Volume WOD

Clean Complex + Front Squat Intensity

Split Jerk + Strict Press Volume WOD

Jerk Complex  + Pressing Intensity

* will be on a rotating basis week to week to ensure there is a balance in variation

 

Conditioning days: Tuesday, Thursday and Saturdays

These days will include:

– Pull-Ups, Toes-to-bar, Pistols, Ring Muscle Ups, Bar Muscle Ups, Handstand Push-Ups

– Integration of mobility, stability, and proper body positions to prime you for the movement during the WOD

– Encourage the importance of developing strict strength before adding any kipping movement

 

The team at 416 is really looking forward to coaching you throughout the next 6-week cycle. Brace yourself – the Classic is coming.

See you at the bar!

– Rachel

416Life Testimonial – Julie Vincent

Julie Vincent recently finished the 6-week intensive program that 416Life offers. Over the course of the 6 weeks, she lost 9lbs and became much more confident and aware of her eating choices. Here’s what she has to say:

The process to sign up for the 416Life Nutrition Program was very convenient.  Robyn and Emilie made the program easy to follow, exciting and kept it professional. This encouraged me to join the program and provided me with the support to succeed.

The 416Life Nutrition Program taught me a lot about my eating habits and how they affected my life/body. I was not aware of how much emotional eating was affecting my life.   I decided to take control of it!  It’s not always easy but when you are aware of it, it makes the whole process more manageable.

My relationship with food is definitely less emotional than it was 6-7 weeks ago. I’m much more accountable for the type and amount of food I’m having since I started counting my macros.  Tracking your food intake makes you aware of all your habits! For example, I didn’t know that I was eating that much fat every day and that fat had such a big impact on my body composition.

I tracked my food on a daily basis and received helpful hints from Robyn as I went along.  Every week she surprised me with ideas on how I can continue achieving my goals. I found the weekly check-ins and support to be quite helpful.  What I also liked was that Robyn helped me set realistic goals that weren’t too drastic. This contributed to my success in the program and will help me continue with my success after the program.

I definitely had the attention I needed to be successful.  I like the approach of having a call once in a while.  Furthermore, writing down how the week went and having Robyn replying with a lot of information and feedback was extremely valuable. Addressing why I was binge eating and planning my meals ahead of time helped with my success. Doing this introspection work helped take control of my eating patterns.

Without any hesitation, I would absolutely recommend this program to anyone looking to have a better relationship with food.  The amount of knowledge, support, and growth I received from participating in this program will continue helping me in the future.

Don’t overthink this and do it.  Change doesn’t happen without any action.

 

To sign up for 416life, click Here!

Fantastic Fresh Rolls

Ingredients:

Rice Paper

Thin slices chicken or turkey slices

Red Bell Pepper

Sweet Yellow Pepper

Cucumber, thinly sliced length wise

Carrot slices

Beet Hummus(Link to recipe)

 

Per 1 roll

10G Protein

20G Carbs

5G Fat

 

Directions.

Wet rice paper in warm water for 5 seconds. Place down on flat surface and allow to sit for 15 seconds. Spread the hummus on the lower half of the wrap (the packaging on the rice paper has a picture of this). Add veggies and protein of choice. Wrap up all items, folding sides in first

 

For more tips and trick and recipes like this one, make sure to follow 416Life Nutrition and Lifestyle on Instagram here!

Sign up for the program Here!

Beet Hummus

Delicious Beet Hummus 

Ingredients

19 oz (1 can) chickpeas, rinsed and drained

100g/2 medium beets, cooked and cut into cubes

 

2-3 cloves garlic

3 tbsp olive oil

3 tbsp apple cider vinegar

Salt and pepper to taste

Directions

Combine all items into food processor. Blend until it is a nice smooth texture. Season to taste.

 

Macros

Makes 12 servings

Per serving

110 kcal

4.5g fat

4g protein

13g carbohydrates

 

Learn more about 416Life Nutrition and Lifestyle today!