#crossfitcalgary

[dynamfitness-blog]

#Repost @mikeystevensonphotos ・・・ Here are all the final winners from this weekends Battle in the Barracks. Women’s RX winner - @insanelylainey Men’s RX Winner - @ryan_bonnett39 Women’s Elite - @jolaineundershute Men’s Elite - @carlinz_ @livesore @dynamfitness @nova3labs @cf_curriebarracks @_thesefistsfly @crossfitgames @crossfit I personally would like to say thank you very much to everyone that came out and cheered on all the athletes! Thank you @cf_curriebarracks for having me this weekend. I had a great weekend. Congrats to all the winners as well good job to all the athletes. #yycbattle2017 #crossfitcurriebarracks #crossfit #crossfitpodium #winners #winning #followme #nikon #tamronlens #crossfitphotography #sports #fitness #fitnessmotivation #crossfitters #yyc #calgary #alberta #crossfitcalgary #calgaryfitness #livesore #livesorecanada #sorehands (at CrossFit Currie Barracks)

[ikenco]

#FBF when I went to #las for my friend's wedding in September. I stopped by @cf_maxeffort to get a couple workouts in and met some fellow #canadians. Awesome facility, great coaches, great people! #CrossFit #maxeffort #strengthisbeauty #15point5 #crossfitcalgary (at CrossFit Max Effort)

[kcyyc-blog]

14.5 - Thrusters and Burpees.

Saturday March 29, 2014

14.5 - Thrusters and Burpees.

 I think everyone knew that the last workout of the Open was going to be thrusters and burpees, but I don’t think anyone knew that the rep scheme was going to be as brutal as it was.

 “The clock – save you it will not. You WILL do 168 reps or you will quit in the process of trying.”

 Wow, as painful as this sounded, and seeing as how I’ve never really done a 95lb thruster or that high of volume of thrusters, I was actually excited for this workout. After the live announcement, just like every other, I headed to CFC and went to practice some movements and get a feel for what it’s going to feel like being in the “suck”.

 Coach Colin (OG) and Coach Todd were teaching a class. After warming up, I grabbed a 95lb barbell and went to work. OG and Todd gave me some pointers to help with the thrusters, tell me to come out of the thruster to try and “launch” the bar overhead rather than “pressing” it overhead. After a few reps, I moved on to burpees. Making sure that there was a two-foot take off, and trying to close the distance between the bar and my feet to not waste energy I was now becoming aware how painful this workout was going to be.

 “Try doing 5 thrusters and then 5 burpees to get a feel for the transitions.” Todd said making sure that I don’t do too much before the actual event. As I cleaned the bar into my first thruster and got it overhead, both Todd and OG said in unison “BREATHE”. I dropped the bar and laughed cause I know I have a bad habit of going through the first few reps of anything without breathing. I focused a lot on breathing and trying to get a rhythm.

 Saturday came and 14.5 at CFC was officially underway. Not set heats for this workout, just wait until your name comes up and get after it. Coach Erin Ewasiuk was my judge for this workout. It felt like my whole CrossFit experience came around full circle today since Coach Erin was my coach for most of my Intro program at CFC. I told her my goal was to try and finish in less than 30 minutes.

 I decided to break this workout into 3 sets if I could. It seemed like most people were thinking the same thing. Round of 21 felt pretty good on the thrusters, three sets of seven felt great, the burpees weren’t too bad, but they quickly got harder and harder. The tough part of this workout for me was mentally telling myself to do the three sets, there were times in the early rounds (round of 18 and 15) where I wanted to break it up into more sets but having the people at CFC cheer me on gave me the mental strength to keep them as three sets.

 I think the my favorite part of this workout was the cheers from Erin beside me telling me “(The thrusters) are easy for you, just pick up the bar and do it” and later on towards the end of the workout “Okay, Ken, you have two minutes to finish this workout. Keep moving” as I got to the round of 6. When I got to the round of 3, I was so close to finishing and I just tried to push through as quickly as I could. Those last three burpees felt like death, probably because I held my breath as I did each one. As I lay on the ground, Erin comes up to me asking me to sign my scorecard but all I could do was raise my and to signify “I need a minute”.

 29:13, I finished under 30 minutes. I met my goal. I was happy about it. It felt good to finish my first CrossFit Games Open on a high note and to give me the confidence that I could finish a workout like this. I think the best part was, no one at CFC gave up, everyone finished. It was a good confidence booster for a lot of us.

 Later that evening as we got together to celebrate finishing the Open, we talked about how this last workout felt. My time was considerably slower than most people, but everyone was proud of what I was able to accomplish.

 After two months of CrossFit, one Open competition, the community, the support, and the fun, I am ranked 67,581 out of 80,284 men worldwide and 1,675 or 1,917 men in the Canada West region. I can’t wait to see what will come next! 

[dynamfitness-blog]

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@carlinz_ and @gregdoesdoinstagram competing at @crossfitcalgary #attollocup2017 final event. #teamdynam (at CrossFit Calgary)

[dynamfitness-blog]

On September 30th @crossfitcalgary will be running their in house competition, the Attollo Cup! As part of that we threw in some Bracer Wraps for the podium finishers. But we didn’t wanna leave anyone out. So for everyone else, ALL online orders from Sept30-Oct1 will be 20% off! Click the link in our bio to get to the online store. Good luck to all the athletes and have fun!! ・・・ The #BigDay is tomorrow when we all #LiftingOurselvesAndOneAnother during our in house competition #AttolloCup and we have yet another awesome #partner announcement! @dynamfitness has generously provided all podium finishers #WristStraps and will be offering the entire #CFCCrew a sweet online promotion this weekend. Check out all the awesome #WOD gear from #TeamDynam by following the link in pic and save on all your WOD essentials. Thanks #DynamFitness! @crossfitcalgary #CompeteToBeBetter #AttolloPartner (at CrossFit Calgary)

[ikenco]

@crossfitcalgary #athletes diligently watching and waiting for the announcement of the first #2015open workout #crossfitcalgary #crossfitgames #CrossFit

[ikenco]

Alright...I'm in...let's see how far I've come after a year #2015open #CrossFit #crossfitgames #crossfitcalgary #canadawest #competetobebetter #progress @crossfitcalgary @crossfitgames @crossfit

[ikenco]

Ahh...home sweet home. Time to move to loosen up those stiff joints! #amrap #wallballs #boxjumps #situps #crossfitcalgary (at CrossFit Calgary)

[ikenco]

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After a long 5 days of fun in #lasvegas...it's good to be back home. Motor pattern was not working today...but better to start now than wait @crossfitcalgary #crossfitcalgary #yyc #snatch #barbell #happyplace (at CrossFit Calgary)

[ikenco]

@kalibean14 crushed a #cupcake before heavy triple back squats today and grabbed a 30lbs #PR. I crushed a cakepop and grabbed a 30lbs PR for 365lbs backsquat! @crossfitcalgary #crossfitcalgary

[ikenco]

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Trying to sit in that catch/#overheadsquat position and get used to the feeling. @crossfitcalgary @crossfit #crossfitcalgary #hipcrease

[ikenco]

My therapy for the day...really needed this. #tireflips #sledgehammerstrikes #kneestoelbow #concept2 #crossfit #crossfitcalgary @crossfitcalgary

[ikenco]

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@teamubermensch doing "weighted pull-ups" with a dumbbell, Kettlebell and a "medal" for today's #WOD demo 😂 @crossfitcalgary @jt.burke #crossfitcalgary (at CrossFit Calgary)

[ikenco]

Not too bad...hit a new 5RM #deadlift PR at 325lbs but my #press needs some help though at 145lbs @crossfitcalgary #crossfit #crossfitcalgary #cfc #diadelosdeadlifts @iamprojectx (at CrossFit Calgary)

[kcyyc-blog]

14.3 - Deadlifts and Box Jumps

Saturday March 15, 2014

14.3 - Deadlifts and Box Jumps

 It was like my Thursday was becoming more and more routine. Wake up, go to work, rush home and watch the live announcement.

 "As many reps as possible of 10 deadlifts 15 box jumps...15 deadlifts 15 box jumps..."

 Yes!! Finally, 2 movements I can actually do. It also helped that one of our workouts earlier in the week was a heavy deadlift work out. There was some confidence brewing.

 After watching a few videos on how to game this workout, I decided that breaking up the deadlifts into smaller sets and knowing how my knees get during box jumps, I decided to do step-ups and step-downs.

 The first 10 deadlifts at 135lbs felt great, not too heavy, but just enough resistance to get things firing. The 15 “step ups” weren’t too bad either. I was able to complete the first round with no real trouble. Tack on another 50lbs for the next set of deadlifts and things start to feel a little heavier. I decided that I would break up these deadlifts in to sets of five, where on the fifth lift I would just drop the bar, take a nice deep breath and get right back at it. It was a good pace. I could sense the fatigue factor settling in now, especially when it came to the 24-inch box. I felt that, trying to alternate the leg being used to step up each time so my legs wouldn’t burn out was a good idea at the time but my legs just felt so heavy my cycle rate became slower and slower.

 Getting to the round of 275lb deadlifts was part of my goal, getting to 100 reps was the other part of my goal for this workout. I did get to the 275lb deadlifts but fell short of my 100 rep goal by seven reps. I was still happy with the result, but I had that same feeling of wishing I did more. My judge (Audra Arlain) gave me a hug, said I looked good in the workout and congratulated me with getting the workout under my belt.

[kcyyc-blog]

14.2 - Overhead Squats and Chest-to-Bar Pull Ups

Saturday March 8, 2014

14.2 - Overhead Squats and Chest-to-Bar Pull Ups

Even though I never got the 200 reps I set my goal for with the Double Unders and Snatches I felt pretty good after the event. 

��                                                                                Probably still riding the high from the first workout and replacing the nerves I had with new ones, I eagerly awaited the 14.2 announcement.

  March 13, 2014 I rushed home as quickly as I could from work, turn on my computer, went to YouTube to see what I was in store for.

  As Dave Castro announced, "overhead squats" I thought to myself "yes" and a smile on my face. Then Dave Castro decided that out of all the other movements he could say, "Chest to Bar Pull-Ups". I hung my head in shame. "Well this will be a short 3 min workout for myself, I can't even do strict pull-ups, how am I supposed to do 10 C2B pull-ups on less than 3 minutes?!?"

  I went to CFC after watching Talayna and Camille do what I thought I could not, I decided I was going to practice pull-ups. Coach Jason was there teaching the class and have me some pointers to think about when trying to get my first C2B.

  As much as I tried, I couldn't get my chest to that bar. Even though it's only about 3ft from my hands to my chest, that bar felt like it was 10ft away. Not the biggest confidence booster to say the least.

  Game Day - I got to the box around 1:30 to soak in that amazing energy I felt the same time last week. As I worked on some mobility and asked for tips from some of the thee athletes, my nerves started to creep up. Cody told me that a wider grip to shorten the distance to the bar would help and to even grip the bar supinated might be easier (advice I would take to heart).

  My heat is up. In front of me - my judge Michelle Savard, a 95lb loaded barbell, and a pull-up bar. 3-2-1-GO I snatched that 95lbs and got my OHS done as quick as I could. Looked at the clock and say that I had more than two minutes to get my first ever C2B. 

  Michelle stood there telling me to calm down, relax, and just worry about getting that first one. "Get a hard kip! Harder! KIP HARDER!!....ONE!". As I dropped from the bar to reset, it was like music to my ears...I got my first ever C2B! I was pumped! I got back on the bar, Michelle still right by my side telling me to kip like my life depended ok it. As Aly called "3-2-1-TIME!" I never got to the 10 C2B but I got my first five. Michelle came up to me with a huge smile and gave me a hug and congratulated me and all I could say was "thank you...I wish I could have gotten more!"

  As I walked past the rig to get my water and cheer on the next heats, I was met with everyone high-diving me and congratulating me on getting my first C2B. Wow, I couldn't believe the support I was getting for what I thought would be a small milestone to others. 

  As I suspected, it was a short 3 min workout for me. I worked as hard as I could to get those 15 reps, and I know I have to work on a lot more...but its 15 reps I will never forget.