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05 Mar 2012

Elite Development Program – Coming soon

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http://youtu.be/7k-09k0slFg

Anything in those video look familiar to those of you who where were part of our Elite Hockey, or Elite Basketball Program last summer?

Are you ready to train like the pros?

RAW CrossFit’s Elite Development Program will be starting in a few short months. Things will run a little differently this year with an 8 week strength module followed by a speed and agility module to finish up the summer.

Get ready to be in the best shape of your life, and DOMINATE your sport next season by training properly in the off-season.

More details coming shortly.

17 Feb 2012

Just a regular lunch hour at RAW CrossFit

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07 Feb 2012

The Scoop On Tough MudderŠ

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Interested in this epic event but not sure if it is for you? Do you have questions regarding skill level, cost, how to register, or just mind boggled by how you will ever finish a 10-12 mile obstacle course?  If this is you, please stop by the gym Friday February 10th @ 5:30pm for a brief meeting to answer a ny & all questions.  Join Team RAW and run it all TOGETHER!! A great way to test your skills and try something new in 2012.
28 Nov 2011

What’s up Muscle-up?

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VID 00056-20111128-1525.3GP Watch on Posterous

Atticus Klassen gets his muscle-up during his On-Ramp at RAW CrossFit.
Quality instruction from coach Dale, or is this kid just superman strong?
Both?

You be the judge.

20 Nov 2011

How to sign-in to a class at RAW CrossFit

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The above video shows you how to sign-in to a Class or Event at RAW CrossFit.

Please note that ZenPlanner (the software we use to manage our gym) creates a temporary password for you when you sign-up as a member. If you have never used ZenPlanner to sign-in to your account before, please click on the “Forgot Your Password?” link to be sent your temporary password to the email that we have on file for you. Once you have logged in with this password you will be given the option to change it to something more personal.

*This is not the password you use to log in to the leaderboard.

16 Nov 2011

Don’t waste your brain. Learn to move.

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Firstly, watch the above video in it’s entirety.

Secondly, think about the question posed: Why do you have a brain?

Any of you who have heard me speak about the POSE model of running (or all movements for that matter), will remember me saying the word effortless.

From the beginning of time, human culture has rewarded those who can move with the least effort. Ultimately, the best runners, and most accurate hunters (those who could throw their stones or spears the best) were the most productive members of a society and the most likely to reproduce.

Today, we still reward on massive scales those of us who have effectively become the most efficient at certain movements. Golfers, F1 race car drivers, dancers, gymnasts, baseball players etc., all people who have practiced their specific movements to the point that they are among the best in the world (i.e. The most efficient).

Think about this for a minute though…

We all move the same way.

Granted there are slight variations, but ultimately, there is one ideal position for every movement, and our brain calculates that path based on information presented by the situation, and more importantly based on PAST EXPERIENCE with that given movement.

As the saying goes “Perfect practice makes perfect”.

We practice movement to minimize the amount of noise, or variability of a movement path. Since the path of least resistance between to points is a straight line (think deadlifting, or cleans), then the more we can reduce noise in my movement, the less variance we will have, and thus our movements will become much more efficient. The above athlete examples illustrate how much we reward reducing the noise. Noise is a negative consequence that our brain is constantly trying to minimize. Noise constitutes a use of energy in a non-productive way. This is why we are so adamant as coaches that you don’t heel strike when you run, or you don’t pull early with your arms on a clean, etc. These are movements that are creating noise for your brains feedback system, and the more noise you create, the less efficient you are.

Since movement is the reason we have brains in the first place, moving as efficiently as possible will leave room for all the other things we use our brains for… like learning.

This idea begs the question: How can sitting in a desk all day at school, in other words, restricting our ability to move, be the best environment for children to learn?

We classify children who refuse to sit still as ADHD. Their inability to sit and learn seems to hinder their ability to advance in school, but looking at this problem with Daniel Wolpert’s presentation in mind, perhaps it is the repeated restriction of their movement that is in fact their problem.

Wolpert argues that we only have memory and complex problem solving abilities in order to support future movement. If movement is the context in which we learn, then sitting still in a school desk, or an office chair all day is definitely not the best way to learn or stimulate your brain.

Perhaps instead of segmenting gym class and recess as body and mind, our children would do better to combine movement training with cognitive training and take advantage of how our brains like to learn…

Enter the Ignite Program .

Designed to combine CrossFit style training to prime the movement/stimulus feedback systems,  with cognition exercises to provide a mental environment flooded with hormones and neurotransmitters ready to learn, Chris Cooper and Tyler Belanger of Catalyst Fitness in Sault Ste. Marie have had countless successes helping young people, especially those with learning impairments go from merely getting by, to thriving in a school environment and in life. Based on cutting edge teaching techniques, and grounded in science, the Ignite Program stimulates learning through movement, and is changing the lives of it’s participants.

A few RAW CrossFit staff members will be getting certified to teach the Ignite Program this winter with the hopes of setting up a movement and neuro-coaching program next spring/summer. Just another step on the way to becoming a School of Movement.

Don’t waste your brain, get moving!
31 Oct 2011

Jacob easily gets his 1.5x bwt. back squat.

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IMG_0144.MOV Watch on Posterous
11 Sep 2011

How do running shoes destroy your posture?

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26 Jul 2011

Elite Basketball Development Program: Head to head.

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MSS squares off against St. Theresa’s in a mini CrossFit WOD Challenge.

Both teams are looking STRONG. Look out GBSSA!

05 Jul 2011

Who saw the chicken doing pull-ups in the park?

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Thanks to everyone who came out on Canada Day in support of our country, and our RAW CrossFit community.

Question: Would you like to do m ore off-site WODs this summer? Perhaps at the beach, or a trail-run somewhere?

Let us know in the comments.

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