Well, that’s all folks. Just like that the second Open of the 2019 calendar year has come to a close. Our 2020 Crossfit Open marked the first time the classes have thrown down against each other. Our goal was to create some friendly rivalry and competitions for some serious bragging rights and a real solid trophy with the class name on it. I wanted to make a quick post about the results and more importantly, to encourage everyone to keep the momentum going moving forward. Here’s how things shook out.

Let me ask a couple questions. Have you ever picked up and moved across the country, leaving all your family and friends back at home?  The thought of doing so does not sit well with most people and it’s not something most are willing to do. The uncertainty of selling your home. Trying to figure out via a quick Google and a couple day “house hunting trip” which neighbourhood you want to settle in. Arrive in a brand new province, city and neighbourhood. You don’t know anyone else there but you have to be there. You get settled and adjust; meet the neighbours and of course make some new friends. Figure out the local coffee shop you like the best, which restaurants you enjoy and settle in to a routine. Two years later, you are told to move. Again. Another couple provinces over. You start the process all over. Here’s the good news, at least you are still in Canada. 

"Our issue isn't that we need more funding, we simply need a healthier population."

In 2019, total health expenditure in Canada is expected to reach $264 billion, or $ 7,068 per person. It is anticipated that, overall, health spending will represent 11.6% of Canada's gross domestic product (GDP).

It is in my opinion that we do not need to spend a single dollar more on healthcare than our current levels. Our expenditure should be more than adequate. However it doesn't seem to meet the needs of our populace and it is a constant point of contention and discussion. Our issue isn't that we need more funding, we simply need a healthier population.

Yes a healthier population. The bulk of healthcare cost get used up by patients needing drugs, treatment, and ultimately expensive hospital care, to treat disease brought on by poor lifestyle choices.

That's right poor lifestyle choices. Our eating habits, our sleep habits, and exercise have eroded over the last 50 years. Kids are fed fast food and treats regularly, high school teenagers will walk over the local malls and convenience stores at lunch in search of pop and chips, adults use drive throughs daily, consume alcohol weekly and exercise little. Our consumption of live streams, and video games is at an all time high.

Walk around any public space and take a look at our general populace. Do we look healthy as a group or have we all accepted that it's ok to let ourselves go?

The best news is that it's never too late, we can all make some small changes daily to improve our lives. Put your phone away two hours before bed, I guarantee a better sleep. Reach for apples not fries. Skip the after work drinks for an after work workout.

Let's stop asking what the government can do, what our mayors can do, what doctors and nurses can do, and what others can do. Let's start by looking at ourselves and saying

What can I do to today improve my lot in life! We are not hopeless victims at the hands of big government, we are 100% capable of improving our own daily lives by actively choosing to do so. So let's choose to do so!

We all have them. Those days when things just click, we feel good, we move good; and overall, we perform well. These are our good days. Then we have days when nothing seems to work out for us. We just feel like we have it and movements don’t feel right.  They’re going to happen. Both of them - the good and the bad. For the sake of this blog and because it’s what I want to talk about here, we’re going to keep this to the confines of our workouts in the gym. All other aspects of “good days” and “bad days” are on the table, but you’re going to have to sit down one and one with me and maybe bring in someone with professional training to help you out as I can not (that’s a joke haha).  …

They’re coming for you!  Week three of the Open has come and gone and we have yet to see either pull ups or chest to bar pull ups. Rest assured, one or both of these movements are going to be seen in the next two weeks of the Open.  Both of these movements, the “pull up” and the “chest to bar pull up” are built on the same principle and movement pattern. For the sake of this blog, I’m just going to address them as “pull ups”. Essentially what changes is just the amount of power we put into the “pull” to change how high we rise to the bar. …

We’re in to week 3 of the 2020 Crossfit Open workouts. We have had some amazing scores roll in for the first annual “306 Class Open Championships”. I know I speak for more than just myself when I say that as a coach, it has been a thrill to watch people push and grind for every rep they can muster up. That kind of effort and grit is contagious in the community. Some of you have set new PRs and left the gym on a high. However, some of you have left the gym a little disappointed or frustrated. …

I have a newsflash for you.  Shiny things aren’t going to get you the results you are after. There is only one thing that is going to accomplish that. The answer is simple. You!  You are going to get the results you are after. You need to put in the work.

Here’s the thing; regardless of who you are, if you are reading this, you want to be better physically. What that looks like differs for each person but we all want to more fit and healthier. We wouldn’t be interested in Crossfit or members of our amazing community if we didn’t want that.  In order for us to move forward on that journey, we need to first acknowledge where we are at. 

Here we go again; its the “week of”. The annual Reebok Crossfit 3 On 3 is this Saturday.  Last year I did a blog post prior to the competition entitled “Competition Day Hacks” (September 25th 2018). Have a look back in the blogs for some good detailed breakdown on competition day specifically. In this one, I’m going to address the week leading up and what I recommend that looks like. 

3 on 3 ThrowDown Predictions!

Well it's time for the annual 3 on 3 predictions. As always those that I predict that will do well will tell me that I put extra pressure on them, those that don't get ranked high will ask me why I don't believe in them. Ah well, I'm still doing it…

At Reebok Crossfit 306 we operate under “one program” for everyone who walks in the door. We don’t have a “scaled” option, just the same as we don’t have a “competitors” option.  The workout is designed as it is wrote on the whiteboard for our top athlete. Don’t worry though. We have “you” covered too.

One of the regular members I have the pleasure of coaching in my 7am class is Audrey Evans. Audrey made a great post on her Facebook this morning and I think it worth sharing, and expanding on from a coach’s point of view. 

I kind of feel like I am taking a risk here. I’m going to step out on a limb and talk about separates a good Crossfit coach from a not so good Crossfit coach.  If you were to sit down and write an article on what makes a stand out person in your chosen profession, you better be ready to back it up!  So here we go.

…In 2019, we actually get two Opens.  The first one happened at the usual time in late February and early March.  This isn’t news to any of us. What might be news to some of us, and maybe a bit of a shocker, is that we have another Open starting October 10th.  That’s right!  A little over a month from now and we will be in the midst of “The Open” yet again…

I don’t care what you say, I am still not saying it. No four letter words that start with “F”. It’s still summer. Right up until September 21st. You can’t even argue with me on it, the calendar man says so. However, as we near the end of August here, it does mean it’s time for one thing. Back to school!