Have you ever wondered what people believe is a fitness program?  Let me tell you that this video pretty much sums it up for the average person.  “Exercises” that are useless, accomplish very little and often never result in the individual breaking a sweat.  It’s sad really.

In case you couldn’t stomach watching the whole video let me tell you my favorirte part.  It comes at 1:37 and it just really hits home what the majority of the population believes about exercise.  Don’t believe me?  Walk into any “Health Club” and count how many people are “exercising” while they are sitting.

Let me tell you again that YOU ARE NOT AVERAGE.  An average person would never do what you guys do in a million years.  You are far beyond average…in fact you are on your way to becoming Elite.

 Workout of the Day:

‘17′ - Push Ups and Box Jumps

• Rnd 1 - Perform 16 push ups and then 1 box jump
• Rnd 2 - Perform 15 push ups and then 2 box jumps

Continue in this manner to round 17 decreasing by 1 push up and increasing 1 box jump until you reach 1 push up and 16 box jumps…Each round must add up to 17

Now that the Christmas break is over you might just be feeling like our friend here…

Trust me, its not that bad, but hopefully its all out of your system and you’re ready to get back on task.  And by that I mean back to SPARK, eating decent food and of course reasonable amounts, decreased alcohol intake and getting enough sleep.

Hey, we all have to live right?  If we don’t allow ourselves opportunity to “slack” we’ll never realize how good we feel when we’re doing what we should be. 

I can’t wait to see you all back at the gym rested and ready to go!  And I know as much as you hate to admit it…you missed your workouts.

Workout of the Day:

• 3 / 5 Tire Flips
• 10 DB Snatch (each arm)
• 20 AbMat Sit Ups
• 25 Dbl Unders

5 Rounds
 

Nice work Dan!  Most improved at FGB.  Just so everyone knows, he did call it.  After the trial run he decided he was going to win most improved and busted his backside to make it happen.  In two months Dan improved his Fight Gone Bad score from 187 to 264!  Now thats progress.

Amazing what setting goals can accomplish.

• BTB Tabata Squat

Then…

• 30 Pull Ups
• 30 Ring Dips
• 30 HSPU
• 30 Sprawl Ball

Ok, you distract him and I’ll run out the back.  Might have been ok except for the minus 1000 degree weather.  Just kidding guys!  You both did great at the FGB Fundraiser!

Nav and Tony are just one of our many couples that work out here at SPARK.  Some came attached and some met here.  Yes, we not only have great workouts, we (on occasion) have a SPARK-mance.

Any guesses???

 Workout of the Day:

• Tire Flip  (7 men / 4 women)
• 10 Front & Back Burpees
• 12 KTE
• 15 Box Jumps
• 300m Row

3 Rounds

I don’t know how long this link will be active but click here to see the FGB Fundraiser at SPARK on CTV.  I know your “form” isn’t the greatest on all the exercises and normally we would have hammered on you and corrected it but hey, this was for charity.  Not an excuse I know but consider that your one free pass.  Form Nazis are back in the house!!!

Once again guys, great job!  Now the fun part has begun; collecting the donations.  The deadline is Monday the 22nd for me to get the money in…it would be great if I had it all before then.  The hard part - getting sponsored - is over, now just get the money and pledge sheets in ASAP.

Split / Push Jerk

5/3/1/1/1

Continue with single reps until max weight has been reached

“Twenty-four-year-old Jon Marrese shows his intensity while competing in the gruelling Fight Gone Bad 1 to raise funds for the Christmas Bureau at SPARK Sport Conditioning on Saturday. Marrese was the overall winner by one rep.”

The picture and caption above as well as article excerpt below courtesy of The Edmonton Journal.

…

Morgan Hogberg, on the other hand, knew little about the charity until he joined SPARK Sport Conditioning, a local gym which earlier in the day put Hogberg and other participants through an intense martial-arts-based workout in support of the charity.

“When I heard about the fundraiser, I started asking more about it and it seemed like such a great cause, I thought I’d join in,” said Hogberg, 22, who recently completed the journeyman electrician course at NAIT.

“Every little bit helps, right?”

Hogberg and Hunt may have had different Christmas experiences growing up, but what they share is their philanthropic spirit — and their youth.

Reaching out to the next generation of donors and volunteers has been a primary focus of the bureau for the past three years, according to campaign director Dianne Brown.

Established in 1940, Edmonton’s Christmas Bureau provides meal hampers to families facing tough economic times.

“We all know that, demographically, our community is getting older,” said Brown. “The future leaders of tomorrow are 20, 25 years of age and we’ve got to get them into that mindset of volunteering, and of giving back.

“We have to make sure that young people in our community are involved in all fundraising efforts, but very specifically at Christmastime.”

So far, it’s working very well, said Brown, citing an increase in edgy, youth-driven fundraising events such as those held Saturday.

SPARK Sport Conditioning’s ”Fight Gone Bad 1″ competition, its first, drew about 60 participants and another 20 or so volunteers, the majority in their 20s or early 30s.

Owned and operated by Kim Layton, a former medical trainer for the Edmonton Oilers, the gym is the official strength-conditioning facility for the city’s professional lacrosse team, the Edmonton Rush.

Oilers players are frequent visitors, too, as are members of the Edmonton Eskimos.

“Professional athletes are the fittest people on the planet, but there’s no reason why the general public can’t get that same kind of workout, too, and that’s what we offer,” said Layton.

Saturday’s event raised more than $20,000.

Today’s young people, said Brown, just seem to “get it” when it comes to giving back to their community.

“This group of young people coming up truly ‘get’ that they’re part of this great big community that needs to pool together to create a better place,” said Brown.

“They understand the concept of looking out for one another.”

- Taken from The Edmonton Journal, Sunday December 14.  Written by Jamie Hall.

• 5 (Wo)Man Makers
• 10 Body Row
• 15 American Kettbel Swing  (70lbs / 45lbs)

4 Rounds for time

Thank you! Thank you! THANK YOU!

You guys were awesome!  To those of you that worked out…you were wicked!  I have never seen that kind of heart, determination and all out grit from many of you.  Watch out because now I know what you’re capable of!

To those of you that helped as counters, collecters, equipment movers and motivators…we couldn’t have done it without you.  Thank you for your time and your efforts.

For everyone that collected money…we hit our goal and then some.  It will take us a few days to count and collect (please get your donations in ASAP) but in our preliminary totals we surpassed out goal of $20,000!!!

A special thank you to the Christmas Bureau of Edmonton.  They took a chance on a random bunch people that are chasing elite fitness and allowed us to help them.

As well, a VERY heart felt thank you to all of our sponsors that donated prizes and product:

• West Jet (Thanks Brownie)
• Molson’s (Thanks Brownie)
• Walkabout Pub (Thanks Brownie)
• Harley Davidson (Thanks Brownie)
• Sedan Chair Salon (Thanks Tim)
• Just A Game / Team 1260 (Thanks Gregor)
• Rona (Thanks Bill)
• Red Bull (Thanks John)
• Perfect Water (Thanks Meaghan and Codey)

It only seems fitting…

FIGHT GONE BAD!

! minute of work of each of the following for a total of 5 minutes.  Repeat for a total of 3 rounds resting 1 minute between rounds.

• Wall Ball
• Sumo Deadlift High Pull
• Box Jump
• Push Press
• Row (for calories)

So where did FGB come from?  Fight Gone Bad was created for BJ Penn to mimic the physical demands of a Mixed Martial Arts Fight.  Upon finishing the workout he said that it was worse than a fight…it was a “…Fight Gone Bad”!

 

T’was the night before the “Fight”, and all through the gym

The creatures were stirring, to make sure it was a big win.

The stations were set out and arranged with great care

In hopes that the Bureau would receive a huge share.

The athletes were out partying instead of at home in their beds,

Won’t they be sorry once the trainwreck occurs in their heads!

I’m sure pukey will visit far more than one time,

So long as they get to the toilet we won’t need any “Wet Floor” signs.

We hope this fundraiser will go off without a hitch

But as we all know, Fight Gone Bad is one mega huge sucky workout (PG version).

 

Anyway, thats my attempt to cover a poem.  Good luck tomorrow guys!

• 10 Ring Dips
• 12 Pistols (alternating)
• 12 Renegade Rows
• 12 Pistols (alternating)
• (10 Ring Dips) - only do on FINAL set

5 Rounds for time

Some of you may not know a whole lot about the Christmas Bureau of Edmonton.  Well since we are going to raise $20K fot this great charity maybe you should get to know more about them…

“Founded in 1940, the Christmas Bureau is one of Edmonton’s longest serving non-profit organizations.

We raise over $1 million annually to provide a festive meal for Edmonton’s less fortunate. Through individual and corporate donations, we are able to provide for thousands of Edmonton families, seniors, singles and childless couples.This year we need to raise $1.5 million.

The tradition of sharing continues. Non-denominational and accessible to all, The Christmas Bureau works closely with a number of other organizations to ensure that the money we raise is used effectively without duplication of service. While the process of determining a person’s eligibility is a thorough one, it is marked by a spirit of compassion and generosity, respecting his or her dignity, integrity, confidentiality and rights. The Bureau is a registered non-profit society governed by a board of directors and administered by a small staff employed for a portion of the year.”

There, now that you know about them spread the word and help them out so they can help everyone in our great City that needs them.  I know its tough trying to get donations this late in the year but do your best…it’s needed and appreciated.

In any SAFE and APPROPRIATE manner possible, lift 10000 lbs (men) or 8000 lbs (women) over your head.

• The weight must start on the ground and go over your head
• NO use of racks is permitted
• Weight MUST touch the ground FOR EACH REP
• You may use a combination of techniques and / or weights

For Time (of course)

Did you know that there are over 800 CrossFit Affiliates world wide?  I would venture to think that the majority of trips you take are to destinations where there is a CF gym.  So before you go, check out the Affiliate blog (linked off the mainpage) and see if there is a gym nearby.

Here is Celeste sporting her CrossFit Ireland T Shirt.  Way to stay active and get a workout in on your holiday girl!

Start times for the fundraiser are on the “Forum” (button at top of this page).  Look under “General Discussion” and find your name.  Once you have seen your start time either post a reply on the forum, email me or call the gym.  WE NEED TO KNOW YOU KNOW YOUR START TIME.

Remember, come at least 20 minutes early or come really early and stay for the whole thing.  We’ll need help counting and moving stuff etc.  Come support your fellow SPARKers!

 Workout of the Day:

10 to 1

• Front and Back Broad Jump Burpees
• Calorie Row
• Wall Ball
• Double Unders

Just a couple of quick thoughts and favors…

Chairs are for sitting, hangers are for hanging - please hang up all coats on the rack. 

As classes get bigger, more and more “stuff” is piling up between sessions.  This of course gets compounded as it gets colder and our coats get thicker.  Please keep the chairs clear so people have a place to sit while they wait.  This also helps keep the next class out of the way…you know, so you can work out and not have people in the way.

If you haven’t noticed, there is snow on the ground.  Make sure you carry the shoes you intend to work out in - don’t wear them.  If they are wet you will not be permitted on the floor until they are clean and dry.  As equally important is for you to remember to TAKE YOUR OUTSIDE SHOES HOME. 

And while we’re on the topic please remember to take your water bottles as well.  We’re starting to get quite a collection again and it is making a mess.

As well, tomorrow I will post the “Heats” for Saturday.  Please make sure you come AT LEAST 20 minutes before your heat.  Better yet, come early and stay late.  We will need help counting, changing weights and of course we need all the cheering and motivation possible!  Come out and have a good time supporting each other.

Of course, don’t forget the Afterparty.  You can’t win a prize if you are not there.  Come out and watch the Oilers, UFC - Jason “The Athlete” MacDonald is fighting and just enjoy the season and one anothers company.

• 30 Overhead Squats
• 10 Pull Ups
• 20 Snatch Grip Dead Lifts
• 20 Overhead Squats
• 20 Pull Ups
• 20 Snatch Grip Dead Lifts
• 10 Overhead Squats
• 30 Pull Ups

She’ll probably kill me for this post but Becky, it’s just because we miss you and love you.  Get well soon.

A few of you have asked where Becky is and if she is still sick…the answer is, sort of.  No she hasn’t been slacking and no she doesn’t have the flu…can’t just suck it up. 

Becky had surgery last night and as far as I understand had a portion of her small intestine removed due to a blockage.  So needless to say, she has been in quite a bit of pain the past few days (probably closer to a week).  I will know more later today after I go visit her.

We miss you girl!  Hope you’re up and around soon.

Please post well wishes to “comments” at the bottom of this post.  I was going to get a card but it would take too long to get around.

We have a high goal but if we all do our part I know we will BEAT it.

• 10 Walking lunges - alternating steps (50# DBs / 35# DBs)
• 15 DB Swing (50# / 35#)

5 rounds

I didn’t come up with this sign, I got it from Doug Chapman, Owner/Operator of HyperFit USA - a CrossFit Affiliate in Ann Arbor, Michigan.   Anyway, I thought it was cool and really sums up most people’s thought process here at SPARK.

Now I’m not saying we all don’t have our days where we are just going through the motions but hopefully they are few and far between.  Keep Hittin’ it Hard everyone!

On a side note…the posting I put up on Nov. 24th about Anne’s calving story made the CrossFit Affiliate’s Blog.  Check it out here.

We have a high goal but if we all do our part I know we will hit it.

“Filthy Fifty” aka “Chuck Norris”

Complete 50 reps of the following (yes for EACH exercise)

• Box Jumps (24″/18″)
• Jumping Pull Ups
• KB Swings (35#/25#)
• Walking Lunges
• Knees to Elbows
• Push Press (45#/35#)
• GHDBE
• Wall Ball (20#/16#)
• Burpees
• Double Unders

From time to time people leave us.  It’s sad and we are always sorry to see them go - especially after we’ve seen all of their progress.  Whats cool is when they come back.  Great to see you again Virginia!

Now that summer is long gone, more and more people of SPARK lore are coming out of the woodwork.  They all say how much they’ve missed us and wish they hadn’t stopped - especially after their first workout back.  Great to see some of those long lost faces around the gym again.  Welcome Back!

 Reminder:  The FGB Fundraiser is LESS THAN TWO WEEKS AWAY!  Please work hard to spread the word about the Christmas Bureau of Edmonton and collect donations for them.  Remember, we have set a goal for $20K; lets not fall short.

• 25 Muscle Snatch
• 20 yds DB Flat Crawl
• 20 PVC OHS
• 20 yds DB Flat Crawl
• 15 GHDBE

3 Rounds

Ever feel like this is what’s happening when trying a more technical movement like a clean, snatch or even a squat?  Getting tired of the never ending coaching?  Don’t you wish you could just get it right?

Do you find yourself watching others in the facility around you stroking out amazing lifts and cursing every fiber of their being?

Let me assure you that we have all been there.  Our “best” lifters felt just as awkward as you do now.  They struggled just the same as you are now and they ALL “pulled” too early.  Heck, they still pull too early.

 Simply put, it just comes down to time under the bar.  The more you do it, the better you become…I promise.

• 7 Squat Clean  (135/95)
• 14 Cal Row
• 21 GHDSU

5 rounds

Our youth population at SPARK is definately starting to grow.  We have numerous teams that are training with us as well as a few young individuals.  Its nice to see that there are some youth taking an interest and active role in their own fitness.  On the other hand, its nice to see the parents encouraging them to do so and get away from the elctronic babysitter.

What are your kids doing to look after their future?  Anything?  What are you doing to make sure your kids realize how important their health is and will be in later days when our economy won’t cover healthcare as we know it?  Sooner or later your health will become a priority…wouldn’t you rather it be on your terms.

“Cranky Cindy”

• 5 Pull Ups
• 10 Spiderman Push Ups
• 15 Squats  (45/35)

AMRAP 15 min