Jason Gregor - a local celeb and SPARK die hard - recently took himself out of his element and into a different spotlight.  He competed against other local celebrities in a Dancing with the Stars spin off called “Dancing For The Kids”.  It was a fundraiser for Kids with Cancer and was very successful.

In this challenge Gregor had a few weeks to learn the Salsa and then strut his stuff in front of his fans and colleagues in a very low cut tight shirt…by the way, did you have to shave your chest for that?

Have a look at one of his rehearsals click the Logo.

 

If you don’t know who Jason is he is the host of Just A Game, a sports radio talk show on the TEAM 1260 which airs M-F from 3-6pm.  And don’t forget to tune in on Wednesdays at 3:45 for “SPARK Your Health” sponsored by SPARK Sport Conditioning featuring who else…ME!

Now if the Host of a Sports Talk Show can do that then surely YOU can get cracking and get some sponsorships for our FGB Funraiser which is in TWO WEEKS.  No more procrastination, get out there and help feed our less fortunate this Christmas and get donations for The Christmas Bureau of Edmonton.

• 3 Deadlifts  (225/155)
• 4 Turkish Get Ups  (As Heavy As Possible)
• 5 Hand Stand Push Ups

10 Rounds

Isn’t it fun to watch people try something just to see if they can do it?  Thats whats great about SPARK…sure we have a WOD to do and all the stuff that leads up to it but I wonder if I could jump onto all four tires stacked up?  Well that’s what Chris H. and Tim S. decided to try.

Well after seeing that I had to try to and guess what…I FAILED MISERABLY!  Nothing wrong with failing though…no great success comes without failing first.  And Sliv missed too - any other takers?

• 10 Stick Jumps
• 15 Ring Push Ups
• 25 Wall Ball  20/16

3 Rounds

Says who?  Men that wouldn’t have them wear shoes, leave the kitchen or vote?  Yep its just as ridiculous!

Not only should women lift weight, they should do it just like “men” do - heavy, overhead, on your back, on your shoulders blah blah blah…oh yeah, and OFTEN.

Young, old, middle-age, pre-pregnancy, during pregnancy - if ok’d by a doctor of course - and especially post pregnancy.  In the short time we’ve been open we have seen women make huge strides with their fitness, health, appearance and confidence.  Why, because at SPARK women are equals and once they allow themselves to get under a bar a whole new world opens.

And let me tell you, some of our guys have goals to be able to lift as much as some of our women.  Not much better than watching some young “stud” get schooled by one of our gals!  Keep it up ladies!

21 -15 - 9

Push Press  (95/75)

Box Jumps

KB Swing (American)

Knees To Elbows

I get asked about SPARK all the time…What is this CrossFit stuff?  Why should I do CrossFit?  What makes it different then everything else?  I usually reply with staple answers (in my own special way of course) about its constant variation, its high intensity and of course its functionality. 

Functional?  What the heck does that mean?  Simply put, it’s fitness that is applicable to life, sport or whatever activity you choose - or are forced into.  CrossFit prepares you for any thing, at any time in any place.  The following is a perfect example.

I received an email at the end of last week from Anne K.  It was in response to my Nov 17th posting “Chase Those Goats”.  Without spoiling anything, I have to say that this short story really helps one believe that you never know what is around the corner and what physical demands it might entail.  And besides that, its funny as hell.

 

30 Manmakers

 

For Time

Anyone who has done CrossFit for any length of time has undoubtedly tried to whip at least one of the “girls”.  Unfortunately, its usually these “girls” that end up whooping our asses!

Some of the “girls” are short, some are long, some are light, some are heavy, some are sick and twisted but one thing is for sure…they are all b!tches.  I wonder if their namesakes are as nasty as the workouts?  Thanks goodness our Jackie C isn’t.

Post who you think is the nastiest “girl” to comments.

 Workout of the Day:

“Jackie”

• 1000m row
• 50 Thrusters  (45/35)
• 30 Pullups

For Time

I LOVE IT when new people come through the door.  I love introducing them to CrossFit, I love teaching them what it takes to achieve elite fitness and I love it when they decide to change their life.

Believe it…we change lives at SPARK.  People become stronger, healthier, look better, feel better and in general are just, well - BETTER.  I have seen many of you gain more confidence in your ability to move and exercise, but I have also seen something more important…I’ve seen you gain confidence in yourselves.

One of the coolest things about this new confidence is the courage to try new things…things you may have never tried before for fear of failure.  Now if there is one thing we all learn doing CrossFit is that it is all right to fail.

So on the topic of trying new things…here’s a perfect example of doing something with one’s new found fitness:

For those of you who have not met her, this is Natasja T.  She is a mom, a PhD student and at 35 is a first year Varsity Athlete at the University of Alberta.  She will be competing for the Track and Field Team in two field events.  Best of luck in your events and with your PhD!

Anyone else doing something you NEVER thought you would?

 Workout of the Day:

Front Squat  5 - 5 - 5 - 5

As HEAVY as possible

Not much else to say about this video.  Talk about a show of pure FITNESS.

If you haven’t read the article “What is Fitness” by Coach Greg Glassman (CrossFit’s Founder), first, shame on you and second here it is…read it.

I’m sure you’ve heard me talk about CrossFit’s 10 Fitness Domains…if you haven’t, first, READ SOME OF THIS FREAKIN’ SITE and second, here they are:

 

I’m sure you will agree that these Parkour (Free Running) athletes possess them ALL.

Maybe one day if I get balls half the size of these guys I might try some of this stuff…then again maybe not.

20 reps each

• Wall Ball   20/16
• GHDSU
• American KB Swing   45/35
• GHDBE
• DB Push Press   35s/20s

3 Rounds

Ahh Tabatas.  An interval that we all have a love hate relationship with. 

With all that rest your mind starts to play tricks…the 20 seconds gets longer and longer and the 10 seconds get shorter and shorter.  In the end, all you can do is grind it out and hope that 8th round comes soon.

Now here’s the best part, you can do a Tabata with ANY exercise.  Yes that’s right, any exercise.  So the next time you can’t make it in, or you’re on the road or whatever other “reason” you come up with for not going to SPARK, remember, there is always Tabatas…squats, pushups, sit ups, some type of jumping, sprinting etc.  Any more excuses for not working out?  I didn’t think so.

 Workout of the Day:

With a continuous running clock -

75 Snatch Balance - start light and get heavy as possible

Stop every two minutes and do five Burpees

Has this little guy been staring you in the face?  Everytime a certain exercise comes up on the board do you get that sick feeling inside?  THEN DO SOMETHING ABOUT IT! 

I’ve seen the looks in some of your eyes and I ‘ve heard the comments: “I will never be able to do that” or “why am I not getting any better at …”.  Here’s your answer, yes, you will be able to do ‘that’ and you’re not getting any better because you aren’t doing anything to fix it!

I know that for some of you those Dynamax balls stare you in the face everytime you come in, for others its the skipping ropes, pull ups, box jumps, push ups etc etc etc…

Don’t be afraid of that goat!  Grab that little bugger by the horns and wrestle him down.  Practice and practice and practice some more and eventually what you hate the most becomes your strongest skill.

We believe in you…yes, all of you.  Its time for you to start believing in yourself.

 Workout of the day:

10 - 20 - 30

• Double Unders
• Handstand Push Ups
• Body Rows

Unless you write down a goal it is not a goal its a dream.  Our goal for the fundraiser is $20,000.

All of the donations will be going to the Christmas Bureau of Edmonton to feed the less fortunate this Christmas.  A worthy cause and one we would like to make a huge contribution to!  The CBE has told me they need $1.5 million this year to help all of those in need.  Remember folks, these aren’t people that are half a world away…these are our co-workers, neighbors and friends.

Remind those making pledges that anything over $10 will get a tax receipt.  As well, if you happen to be visiting this page, feel free to call us and stop by to do your part.

Click poster to enlarge…may take a sec.

“Fight Gone Bad”…sort of

5×30 sec each exercise, 30sec rest between rounds:

• Wall Ball (men 20# / women 16#)
• Sumo Dead Lift High Pull (men 75# / women 55#)
• Box Jump (men 24″ / women 18″)
• Push Press (men 75# / women 55#)
• Calorie Row

 6 Rounds