Tired of doing double taps instead of double-unders? Book a Movement Tune-Up! Want to get a muscle-up? Book a Movement Tune-Up! Want to work on your handstands? Book a Movement Tune-Up!
What is a movement tune-up? A movement tune-up is a 1:1 session with a Coach to work on any movement you would like or struggle with.
Some suggestions: Muscle-up, Double Unders, Handstands, Pull-ups (Strict progressions/Kipping/Butterfly), Olympic Lifts , Rope Climb , Rowing, Running etc..
We are offering 3 sessions for the price of 2. Complete 3 x 30min sessions with your favourite coach. Your coach will identify your weakness, then develop and guide you through a plan to crush your goal.
3 x 30 min sessions for $100
- Swing – 1 handed, 2 handed & American
- Turkish Get up
- Clean, Press, Snatch
- Get into a good hinge position and not squat swing
- Pop & float the bell
- Pack your shoulder for better stability
- Proper pressing mechanics
- How to do a TGU well
- Not slam the bell on your wrist when cleaning or snatching
- Protect your low back
- Protect your shoulder
If you are interested in signing up for this fantastic workshop, you can register here!
It’s October – do you know what that means? The CrossFit Open is 6 months away. What better time to get super strong before we work towards higher volume, conditioning work! We are going to demand more strength from you in both barbell and gymnastic movements. In order to further our development in movement we must abide by Mechanics – Consistency – Intensity. We are going to opt for strict movements before adding momentum whenever possible. That’s right – no kipping!
There will be a major focus on developing prerequisite strength before attempting skill work, reasons for this is to develop exceptional movement in everything we do. There are positive benefits to kipping – changes in work capacity, allows for higher power output (intensity) etc, however it does not benefit those who are unable to perform the movement with control. This is where strength comes into play.
Gymnastic focus will be on pulling, inverted and ring strength in the form of volume and intensity. Intensity how? Strict gymnastic movements in WOD’s.
Barbell focus will be on developing absolute strength prioritizing proper mechanics, balance and coordination. Movements you will see: Back Squat, Front Squat, Deadlift, Sumo Deadlift, Strict Press and the Floor Press.
Your coaches are looking forward to coaching you towards better movement. Remember… strict is sexy!!!
– Coach Rachel
#10 MAKE IT A LIFESTYLE
Finally, the 10th and final step into building your inner athlete is realizing and embracing the fact that you are an athlete. As an athlete, you must live like an athlete. And since the majority of us are athletes for life, making a lifestyle that reflects these efforts in the gym and the efforts we put into our diet will set you up not only to reach closer goals but longer term goals.
Revisit each and every one of these goals as you continue to make yourself a better, fitter, stronger, healthier version of yourself. Incorporating these things into your daily life will remind you that being an athlete doesn’t have to be playing on a team sport. It also doesn’t have to mean you’re trying to make a national level team or try and compete in any means. Being an athlete means you have something to train for and something to eat healthy for – even if that something is simply a better life.
Here it all is – the 10 Steps to Building Your Inner Athlete
10 steps towards building your inner athlete
1 – Quality over quantity (micronutrients, vitamins, minerals)
2 – Push the intensity (get in the gym and work hard)
3 – Fluid balance (water consumption balanced with electrolytes to support training)
4 – One macro at a time (making small changes)
5 – Build your support system (family, friends, mentors)
6 – Stay active (take the stairs! Don’t be a lazy athlete)
7 – Ask for help (Lean on your coaches, don’t assume or guess)
8 – Consistency vs. perfection
9 – Align your diet with your goals
10 – Make it a lifestyle (always keep working and don’t give up)
Sign up for 416Life Here!
#8 Aligning Your Lifestyle with Your Goals
Click the link above and look through a chart we’ve put together. This chart represents the various amount of dedication and trade-offs you as an athlete have to make depending on what your goals are.
As we look through the chart above, a few things are made clear. It’s clear to see that depending on what your goals are, your lifestyle can and will change. It’s also clear that regardless of what your goals are, a few things will always be a top priority.
It’s important to know and accept that goals will change regularly resulting in your day to day life to change. Clearly, not all of these lifestyles are sustainable for extra long periods of time. They all have a time and place so long as we maintain being happy and motivated to reach these goals.
As a quick exercise, sit down with yourself for a few minutes and look at your goals. Write them down and ask yourself if the type of lifestyle needed to reach them is something you can commit to. There is a cost to being lean and performing at high levels in the gym – there’s no doubt about that. There is a lesser cost to living a healthy, balanced lifestyle but also requires an amount of dedication. Are you up for the challenge of changing your lifestyle to meet your goals?
If so (hopefully the answer is YES!), having someone to hold you accountable during this time can shave off a tremendous amount of time and stress while reaching these goals. Work with a coach and:
- discuss and refine your goals
- talk about your current lifestyle and how it might be preventing you from getting to these goals
- make small changes and steps towards aligning your lifestyle with your goals
- check in with your coach once a week to make sure things are staying in line
- asses progress and make adjustments based on your ever-changing goals
- acquire the skills of measuring and tracking food, learn about eating to perform and learn about quality and quantity of different foods so that you can maintain this healthy lifestyle moving forward
Sign up for 416Life Here!
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!