News & Events
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!
Did you know that CrossFit 416 has a referral program? Members will receive a 50% discount off their monthly membership fee for every referral who purchases a membership. The referral will also receive a 50% discount on their first month’s membership. (Note: The Basics program is excluded from this discount).
Here’s how you can introduce someone to CrossFit 416:
- Have them book a FREE No Sweat Intro with one of our coaches. This can be done through the link provided or at the Front Desk. During this session, they will learn about our programs, get a tour of the facility and our coaches will suggest the best membership option based on what they are looking to achieve.
- Have them come try our Free Intro Class offered every Saturday at 11am. This class is a great way to learn about CrossFit 416, our philosophy, and programming style.
For more information, please inquire at the Front Desk.
June 2017 is bittersweet for us at CF416. Over the next couple weeks we will be saying goodbye to two long time coaches. Luke and Daniele will be leaving us to start a new endeavour and focus on building their career respectively. Both coaches will always hold a special place in 416, as both were part of the gym from is early beginnings. Good luck guys!!
Please join us in welcoming David Kearsey (DK), to the 416 coaching team! Dave is a well traveled and established CrossFit coach, having coached in France, Miami, and Toronto. He brings a wealth of experience, a very positive coaching mindset, and an undeniable passion for CrossFit. Dave holds the following qualifications:
- CrossFit L1
- CrossFit Weightlifting
- CrossFit Anatomy
- CrossFit Scaling
- Kettlebell Certified
- CPR & AED Certified
- TRX Certified
*For the immediate future, we will no longer be running an Olympic Lifting specialty program. If you’re looking to improve you Olympic Lifting, book a Goal Setting session with a coach today.
Congratulations on completing our latest cycle! We had a great time coaching you to strength PR’s while addressing common structural imbalances. It goes to show that implementing mixture of bilateral/unilateral loaded movements, holds and carries are extremely beneficial in strength gains!
Next up: our focus will be to develop strength, explosiveness and athleticism via Power and Olympic lifts. Also included will be dedicated exposure to gymnastic movements. Conditioning will compliment the volume and intensity completed in strength or skill work.
There are 3 blocks within this cycle that follow a 21-day template. Within each 21-day template you will be exposed to a squat/pressing variation, Deadlift, Olympic lifting, dedicated focus on gymnastic days, Primal & unilateral focused days as well as OHS development.
Day 1: Intensity WOD + Back Squat & Press
Day 2: Deadlift & Pull ups + WOD
Day 3: Gymnastics Volume + WOD
Day 4: Heavy Primal/Unilateral /Strongman/OHS
Day 5: Olympic Lifting + WOD
Day 6: Partner WOD
Day 7: Gymnastic Intensity + WOD
Day 8: Back Squat & Press + WOD
Day 9: Olympic Lifting + WOD
Day 10: Gymnastic Intensity + WOD
Day 11: Intensity WOD + Back Squat & Floor Press
Day 12: Olympic Lifting + WOD
Day 13 : Partner WOD
Day 14: Gymnastics Volume + WOD
Day 15: Heavy Primal/Unilateral & Strongman
Day 16: Olympic Lifting & WOD
Day 17: Gymnastics Volume + WOD
Day 18: Back Squat & Floor Press + WOD
Day 19: Overhead Squat & WOD
Day 20: Partner WOD
Day 21: Gymnastics Intensity + WOD
We are going to prioritize the back squat. It will be your best friend in getting you hella strong! Squatting days will be coupled with a pressing variation balancing the stress of increased weight and varied volume with adequate recovery in order to see progress for an extended period of time and avoid stalling. Variables will change within each block. Deadlifts will be paired with strict pull-ups and seen once per block due to ensure adequate recovery.
Heavy Primal/Unilateral Movements
We have become accustomed to primarily moving in one plane of motion while we train. The addition of heavy primal and unilateral work will force us to challenge various ranges of motion, all while developing strength and stability in different planes of movement translating to better movement in every day life.
Olympic lifts are the most effective way to train explosiveness and athleticism using a barbell. Both fitness and performance will incrementally develop power by following a linear progression. Tech work will vary and be completed before to prime the movement for working sets.
There will be a dedicated focus on two gymnastic movements within each block. Gymnastics focus days will be on Wednesdays and Sundays, alternating between volume and intensity within each block to ensure adequate exposure.
GPP. Constantly varied. Be prepared for anything…. including seeing WOD’s before your strength work!
Some things to keep in mind over the next 10 weeks:
- We are here to train proper movement! Strive to maintain proper posture and position with all movements you do, this is imperative to optimizing your training!
- A high score on the whiteboard means nothing if you are moving poorly.
- Take rest days. Listen to your body, if it’s saying no, say no to the gym and enjoy a day off. This will better you in the long run and improve your training!
- Be open to new training methodologies and have AS MUCH FUN AS POSSIBLE!
– Coach Koo
Meet Hannah! Hannah will be joining us as an intern. We’re very excited to have her on board. She will be starting at the desk, and progressing her way into classes over the coming weeks.
Hannah holds her L1, and has attended the CF Olympic Weightlifting and Gymnastics seminars, among other things. She is joining the team to further advance her coaching skills. We got to know Hannah a little better in our interview below
First of all, tell us a little bit about yourself—where are you from, what do you do outside of the time you spend here—work, hobbies, fun facts, etc. anything goes! The more the better! What would you like people to know about you?
– I was born and raised in Toronto. I spend a lot of my spare time doing DIY projects and making things in general, whether its music, art jewellery or clothing. I love the outdoors and exploring the city in the summer. (Fun fact) I am afraid of the dark and have never been on an airplane.
Tell us a little bit about your fitness history. What were you doing before you joined CrossFit 416?
– Running initially got me into fitness. I never did it competitively, just for fun and to challenge myself because I was never an athletic kid (I wore jeans to gym class). I slowly transitioned into lifting weights and then into a lot of high intensity training with kettlebells and kettlebell sport training which turned into an interest in CrossFit and Olympic Lifting.
If you could go back to your first ever CrossFit class and give yourself some advice based on what you know and understand now, what would it be?
– My advice to myself would be: just because you think you can do the Rx weight, doesn’t mean you actually can do it (well)
What is your favourite movement in CrossFit? Why?
– My favourite movement hands down are squat cleans. There’s nothing better than picking up a heavy weight off of the floor, propelling it upwards and catching it in a squat.
Aaaand your least favourite movement and why?
– Least favourite movement are pull-ups. They make me mad! They’re a weakness of mine and something I need to work on.
If we could create a Hero WOD named “Hannah”, what would it be? Movements, rep schemes, rounds, length of time, etc. all variables are yours to unleash your programming creativity here!
– My WOD would be:
15 burpee box jump overs
200 m farmer carry
15 power cleans
I love anything with lots of burpees, I love cleans and there’s nothing like a heavy farmer carry to work that grip!
List three things that can always be found in your fridge.
– Ketchup (I put it on everything), eggs and some kind of cheese.
What is the thing you’re most proud of accomplishing in your life thus far?
– I think I am most proud of staying focused and driven towards my own personal goals. I am not one to quit or back down when things become stressful or difficult.
Who or what inspires you on a personal level?
– The people I train with inspire me the most. They push me to work harder and be the best version of myself inside/outside the gym. Mattie Rogers is also a big source of inspo for me, she’s unreal.
What is your favourite cheat meal/food?
– My fave cheat food is bread, especially homemade and freshly baked.
What is your biggest guilty pleasure?
– Another food one, Kraft Dinner is my guilty pleasure. It’s gross but good at the same time.
Tell us something about yourself no one might ever guess about you.
– I have a very irrational fear of flies…They freak me out. I’m ok with pretty much every other bug but if a fly lands on me I might just cry.
What is your most embarrassing childhood/teenage infatuation/trend/fad, etc. that you wholeheartedly prescribed to (favourite bands, fashion styles, haircuts, accessories, etc.)?
– I used to get a super brutal haircut from my mom when I was younger that was a bowl cut with crooked front bangs. I wore a lot of t-shirts with reptiles on them, cargo shorts and chucks. I looked like a little boy for half of my childhood.
Definition: A body weight multi-joint pulling exercise that tests your ability to pull your own weight in a vertical line with pronated grip (palms are facing away).
Why is this movement thought to be so “unattainable” to many women? In my opinion there are 3 main factors
1)Society holds a very low standard of strength for women. In the USA, the Presidential Physical Fitness Council Challenge asks 17 year-old-boys to complete 13 pull-ups, whereas girls needed to do only 2 pull-ups(1). Marines Corps put standard of at least three pull-ups for males whereas only flexed arm hang minimum 15 seconds for females (2).
2)Biological Factors – Women have less testosterone than men, which limit is their ability to build muscle mass. Women also have higher body fat percentages, especially around the hips and thighs compared to men, with up to 40% less upper body muscle mass (3)
3)Training – You’re probably not training the movement enough, or training the movement properly with complete dedication.
It’s time to move past all of the white noise, and focus. The above factors should act as motivation, and not deter you from reaching this goal. Training smart, becoming educated about your current abilities and limitations, and shifting to a positive attitude toward your strength potential will create a foundation for your first pull-up.
During my workshop, we will dive into individual restrictions from a mobility, stability and strength aspect to help determine your training needs. As a take away, every attendee at my workshop will be given a 4 week program, based on ability, and will be invited to a private Facebook Group to share success stories, ask training questions, and support each other in our pull-up journey.
If you haven’t registered for the workshop yet. Do it today!!
For more details about the workshop, click through Ladies Only Pull-up Workshop
(3)Janssen, Ian, Steven Heymsfield, ZiMian Wang, and Robert Ross. “Skeletal muscle mass and distribution in 468 men and women aged 18–88 yr .” Journal of Applied Physiology 89.1 (2000): 81-88. Web.