CrossFit MonctonIntroduction Package

Kevin Wood(506) 857-0567 h(506) 961-1284 ccrossfitmoncton@hotmail.comhttp://www.crossfitmoncton.com

Table of Contents

Vision and Mission....................................................2

Story of CrossFit Moncton.........................................3

What is CrossFit?.....................................................5

Scaling....................................................................6

What is Fitness?.......................................................7

CrossFit Moncton class procedures............................8

Expectations............................................................9

Main Exercises.........................................................10

Nutrition..................................................................11

1

CrossFit MonctonVISION AND MISSION

Vision - To be the model of fitness training in the

Greater Moncton community.

Mission - Forging elite fitness through high caliber

coaching in a safe and friendly environment.

2

CrossFit MonctonTHE STORY

It’s been a few years since I did my first CrossFit workout. Here is the story of how

CrossFit Moncton came to be…

I was teaching Phys Ed at Tantramar in 2006. On the night of Parent-Teacher interviews,

a parent, who was also an RCMP officer, gave me a link to a website. He said it was

filled with workouts that I could possibly use with my students. I think I lost the paper

that had the link and completely forgot about it.

About a month later, his son, Justin, asked if I checked out the CrossFit site. I hadn’t, so

we went to my computer after school and saw it was a workout called the Filthy Fifties.

500 reps? Really?! I had some spare time, so Justin and I gave it a shot.

Box jumps, no sweat! Jumping pull-ups, piece of cake. Dumbbell swings, ok, this is

starting to suck. Walking lunges…they have to be with weights…let’s try 50 pounds in

each arm…ahhh, this is bad! Anyway, I managed to get to the back extensions before my

body called it quits.

I was hooked!

I continued doing the workouts on the main CrossFit site and tracked my progress. On

December 14, 2006, my CrossFit Total was a lowly 568…and that was using a Smith

machine for the squats! Now, I’m up to 795. In two months CrossFit, I gained 10 pounds

of muscle. This stuff is potent.

3

Interest was sparked and I began my certifications to become a personal trainer in 2007.

That’s where I met Jeanette Pearson. We were on a break during a course and somehow

found out that we each did CrossFit. Over the lunch break, we did a workout at NuBody’s

and got quite a few stares. This was one girl that knew how to workout! She planted a

seed by mentioning the idea of CrossFit Moncton. I smiled.

When I found out about the CrossFit in Fredericton, I headed down to see what a REAL

CrossFit gym was like. I think the workout was Fight Gone Bad. And boy was it bad!

Since meeting Jodi and Anthony Bainbridge, they have been an incredible resource for

me and have answered many questions about running a CrossFit gym. They are two very

impressive people.

The next step was affiliation. I needed to go to a CrossFit certification, so I checked the

main site everyday for one that was fairly close. MAINE! That’s about as close as it

comes! I drove down with Janine Daigle, who used to be a Crossfitter in Moncton, but

has since moved to Bathurst (and opened CrossFit Bathurst). The weekend course was

amazing and on June 22, 2008, I was a CrossFit certified trainer. My affiliation

application went through quickly, got insurance, did up a business plan, and held the

inaugural CrossFit Moncton workout in the park at Queen Elizabeth school playground

on July 5, 2008. There were 20 participants and lots of supporters.

It was all happening so fast. It was real.

I had over 75 people come out for workouts in the park over the course of the summer. As

summer was drawing to an end, it was starting to get dark and cold. I needed a space

before the snow fell. I spent countless hours looking for an ideal location. It was a lot

harder than expected. After seeing MANY unsuitable spaces, 94 Rideout St. was found. It

was a large room (not quite empty – filled with kayak building materials and other

thingamajigs), with 10 foot ceilings. I had the freedom to transform the room however I

wanted to. Perfect!

After securing some money from the bank, I filled the room rather quickly with CrossFit

equipment. Some of the people from the summer workouts joined the gym, new members

started trickling in and business was growing.

So there you have it. The story of how CrossFit Moncton came to be. I want to thank

everyone who’s helped, supported, motivated, and encouraged me to get where I am

today. I am very grateful!

"Follow your passion and success will follow you."

4

CrossFit MonctonWHAT IS CROSSFIT?

CrossFit is the principal strength and conditioning program for many police

academies and tactical operations teams, military special operations units, champion

martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our

specialty is not specializing. Combat, survival, many sports, and life reward this kind

of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect

application for any committed individual regardless of experience. We’ve used our

same routines for elderly individuals with heart disease and cage fighters one month

out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our

soldiers, skiers, mountain bike riders and housewives have found their best fitness

from the same regimen.

Push-ups are good for the body, but pullups are good for the soul.

5

CrossFit MonctonSCALING

Some of the CrossFit workouts will look too difficult. Actually, some look like they are

borderline insane. You may be thinking to yourself that you’ll never be able to complete the

workouts, so why bother?

One of the best aspects of CrossFit is that the program is completely scalable. We can modify any

workout, almost infinitely.

Example -

Mary - As many rounds in 20 minutes of: 5 handstand pushups, 10 one-legged squats, 15 pullups

! We can lower the repetitions to 3, 5, 7.

! Lower the time to 10 or 15 minutes.

! Substitute handstand pushups with shoulder presses or pike pushups.

! Instead of one-legged squats, do regular squats.

! Use an assistance band for the pullups, or do ring rows.

So as you can see, anyone can do CrossFit, regardless of their strength or ability!

Even if you’re injured, you have no excuse not to come to CrossFit!

6

CrossFit MonctonWHAT IS FITNESS?

Concept #1 - There are ten recognized general physical skills. They are

cardiovascular/respiratory endurance, stamina, strength, flexibility, power,

coordination, agility, balance, and accuracy. You are as fit as you are competent in

each of these ten skills. A regimen develops fitness to the extent that it improves

each of these ten skills.

Concept #2 - Fitness is about performing well at any and every task imaginable.

Picture an empty bin loaded with an infinite number of physical challenges and being

asked to perform feats randomly drawn from the bin. This idea suggests that your

fitness can be measured by your capacity to perform well at these tasks in relation to

other individuals.

Concept #3 - There are three metabolic pathways that provide the energy for all

human action. These “metabolic engines” are known as the phosphagen pathway,

the glycolytic pathway, and the oxidative pathway. The first, the phosphagen,

dominates the highest-powered activities, those that last less than about ten

seconds. The second pathway, the glycolytic, dominates moderate-powered

activities, those that last up to several minutes. The third pathway, the oxidative,

dominates low-powered activities, those that last in excess of several minutes.

Total fitness, the fitness that CrossFit promotes and develops, requires competency

and training in each of these three pathways or engines. Balancing the effects of

these three pathways largely determines the how and why of the metabolic

conditioning or “cardio” that we do at CrossFit.

Fitness is the ability to do what you want to do, and feel good about it.

7

CrossFit MonctonCLASS PROCEDURES

Each class is scheduled to take no longer than one-hour. That hour will be divided into the

following :

! First 15 minutes - ! Warming-up (either the beginner or advanced warm-up)

! Second 15 minutes - ! Strength or skill work - Members will follow the posted list of

! ! ! ! strength lifts (Press, Front Squat, Deadlift, Push Press, Back

! ! ! ! Squat, Squat Clean, Push Jerk, Overhead Squat). The amount of

! ! ! ! sets and repetitions will be posted on the whiteboard.

! ! ! ! On occasion, when new or difficult exercises arise, skill practice

! ! ! ! may be substituted (ex. double unders, snatches).

! Last 30 minutes -! The Workout of the Day (WOD) - The workout may last

! ! ! ! anywhere between 3 and 30 minutes. These will be done

! ! ! ! together as a group. If you have an injury, the trainer needs to

! ! ! ! know beforehand. Scaling/modifications are always available.

Working out in a group setting will yield the best results

8

CrossFit Moncton!EXPECTIATIONS

Rule #1 - Don’t say “can’t”

Rule #2 - Always bring your journal

Rule #3 - Call Kevin if you are unable to attend a class (within 24 hours)

These guidelines are set in place to ensure a positive, goal-oriented and accountable

environment. If one happens to break a rule, a special ‘treat’ will be in order.

***Members are encouraged to post their results on the CrossFit Moncton website. This will

play a large part in keeping yourself accountable to your fitness program. Do post results, simply

click the “Comments” link under the daily post, enter your information (can save it so you’ll only

have to enter it once), and then type your comment.

We train for life, not just because it looks cool

9

CrossFit MonctonMAIN EXERCISES

These are video links to some of the main exercises we use at CrossFit. Study them. Other

exercises not listed here can be found at http://www.crossfit.com/cf-info/excercise.html.

Air Squat...[wmv][mov]

Front Squat...[wmv][mov]

Overhead Squats ...[wmv][mov]

Press...[wmv][mov]

Push Press...[wmv][mov]

Push Jerk...[wmv][mov]

Deadlift...[wmv][mov]

Sumo Dead Lift High Pull...[wmv][mov]

Medicine Ball Cleans...[wmv][mov]

Kettlebell swings...[wmv][mov]

Double-Unders...[wmv][mov]

Wall Ball...[mov][wmv]

Rowing...[wmv][mov]

Kipping Pullup Concepts...[ wmv]

Push-up Standards...[wmv][mov]

10

CrossFit MonctonNUTRITION

The CrossFit Dietary Prescription:

Finely tuned, a good diet will increase health, energy and sense of well being while

reducing fat, packing on muscle and optimizing physical performance. Diet is critical to

optimizing human function and CrossFit believes that Barry Sear’ “Zone Diet” closely

models optimal nutrition. CrossFit’s best performers are on the Zone diet. The Zone diet

accelerates and amplifies the effects of the CrossFit regimen. (The information that

follows on the Zone Diet is taken from the CrossFit Journal issue 21, May 2004 and

Barry Sears’ Zone books.)

What should I eat?

Base your diet on vegetables, lean meats, nuts and seeds, some fruit, little starch and no

sugar. Keep intake to levels that will support exercise but not body fat. Food is

perishable. The stuff with long shelf life is circumspect.

• Protein should be lean and varied and account for about 30% of your total caloric load.

• Carbohydrates should be predominantly low-glycemic and account for about 40% of

your total caloric load.

• Fat should be predominantly monounsaturated and account for about 30% of your total

caloric load.

11

What foods should I avoid?

Modern diets are ill suited for our genetic composition. Evolution has not kept pace with

advances in agriculture and food processing resulting in a plague of health problems.

Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological

dysfunction have all been scientifically linked to a diet too high in refined or processed

carbohydrate. High glycemic carbohydrates are those that raise blood sugar too rapidly.

They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates.

Caloric Restriction and Longevity

Current research strongly supports the link between caloric restriction and an increased

life expectancy. The incidence of cancers and heart disease sharply decline with a diet

that is limited in caloric intake. The CrossFit prescription allows a reduced caloric intake

and yet still provides ample nutrition for rigorous activity.

What is a Block?

The Zone Diet is based on a block system of measuring food proportions. A block is a

unit of measure used to simplify the process of making balanced meals.

7 grams of protein = 1 block of protein

9 grams of carbohydrate = 1 block of carbohydrate

1.5 grams of fat = 1 block of fat. (There is an assumption that there is about 1.5 grams of

fat in each block of protein, so the total amount of fat needed per 1 block meal is 3

grams.)

When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40%

carbohydrate, 30% protein and 30% fat.

The Block Chart

The block chart is a convenient tool for making balanced meals. Simply choose 1 item

from the protein list, 1 item from the carbohydrate list, and 1 item from the fat list to

compose a 1 block meal. Or choose 2 items from each column to compose a 2 block

meal, etc.

12

Body Type and Block Requirements

CrossFit has simplified the process for determining your block requirements and meal

size. They assume that you are a CrossFitter, i.e. very active. Choose your body type from

the chart below to determine how many blocks you require for your 3 meals and 2 snacks

per day.

Once you decide how many blocks you need, it is simple to use the block chart and select

how much of each food you require. If you need “4 block” meals, select 4 blocks from

the protein list, 4 blocks from the carbohydrate list and 4 blocks from the fat list for that

meal.

Every meal, every snack must contain equivalent blocks of protein, carbohydrate and fat.

If the protein source is specifically labeled “non-fat”, then double the usual fat blocks for

that meal.

The Zone diet neither prohibits nor requires any particular food. It can accommodate

paleo or vegan, organic or kosher, fast food or fine dining, while delivering the benefits

of high performance nutrition.

Within a week of weighing and measuring you’ll have developed an uncanny ability to

estimate the mass of common-food portions, but, more importantly, you’ll have formed a

keen visual sense of your nutritional needs.

To determine your block requirements, use the suggestions written below:

The average man needs 14-16 Zone food blocks per day. The average woman needs 11-12 Zone food blocks per day.

13

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