WELCOME TO CROSSFIT OVERDRIVE

OVERDRIVE NEW YEAR’S PALEO CHALLENGE

Attention : Overdrivers
Your patience and understanding is required as the details of this Challenge are not finished yet. We want to make sure that this will be a kick-ass challenge and that it will be fun for everyone! So, stay tuned…here are a few details of the challenge.

Dates of challenge will be Jan.9 – Feb.19, 2012, yes, a 6-week challenge! There will also be a few categories to enter into : Men’s, Women’s, and pairs. Yes, you can team up with someone to go through the challenge together! Your results will be the accumulated improvements.
Registration fees are the following : $40 per individual contestant, $70 per pair. The more entries, the sweeter the pot!
Prizes include ONE month FREE memberships, Lululemon gift cards, Overdrive apparel, other fitness related prizes, and of course cash!!

So, think about this everyone and let’s get fit and healthy for 2012!!
Coach M.

MERRY CHRISTMAS and HAPPY HOLIDAYS!

Crossfit Overdrive wishes all of our students and extended family members a very MERRY CHRISTMAS and Happy Holidays!

Our holiday hours are listed below:
Saturday December 24 – 10 am Team WOD
Sunday December 25 – Closed
Monday December 26(Boxing Day) – Closed
Saturday December 31 – 10 am Team WOD
Sunday January 1st – Closed
Monday January 2nd, 2012 – All classes in session

After a DNF, Fight or Flight?

I came across an interesting article from South Maryland Crossfit’s blog that I wanted to share with you all as we can all relate in one way or another. I’ve added my own personal twist in the intro part(italicized)as the experiences are identical. Happy reading!

DNF

A few weeks ago we prescribed a tough benchmark ‘girl’ workout, Diane, for our students. It was a 21-15-9 of Deadlifts at 225/155 lbs and HSPUs.  Then we put a 15 min. cap on it.  We don’t usually like to set extremely daunting tasks in front of our athletes, things that seem nearly impossible, but every once in a while, it needs to be done.  Very few of them finished within the time cap.  That’s right, they got the dreaded DNF, including myself!  Did Not Finish.

There are two ways you can deal with the DNF.  The first is to feel pity on yourself.  You can say the task was too tough.  You can give excuses.  Not enough sleep, didn’t eat right this week, too heavy, etc.  The second is to say fuck you DNF.  Not again.  You can make sure that you were better than yesterday.  You can work weaknesses.

How you deal with setbacks and failures says a lot about you.  As the old saying goes “Adversity doesn’t just build character, it reveals it.”  CrossFit is not for everyone.  CrossFit is hard on a daily basis.  And the better you get at it, the more you feel like you suck at it.  Trust me on that one.  And many people quit CrossFit because of that.

Here is the thing though, life is the same way.  Life is hard on a daily basis.  Not a 20?s era Depression kind of way, but the shit is still tough.  The better I get at life, the more I feel like I suck at it.  Just when stuff is going good, BAM! something happens to make me feel like crap and I suffer a setback.  I DNF in life on daily basis.

I have a long list of shit I want to accomplish everyday.  I get most of it done.  But I fail at a lot of it.    I want to spend more time with my girlfriend and make sure she knows how much she means to me.  I want to spend more time with my dog and my family.  I want to call all of my old friends that I haven’t seen in years and talk to them for about an hour each, or better yet visit them more than every three years.  I want our box to be the best it can be.  I want jerk boxes, heavier stones, more bumpers, new bars, a yoke, and more pullup bars.  I want to make my house awesome.  I need to plant flowers, mulch flower beds and trees, put up new fencing, add decor, and fix up my basement.  And I want to be able to watch a few TV shows and just watch some football and take a nap.  Oh and during all that I need to coach, program, cue, and run a business from 8 til 8.  There are PLENTY of life skills I need to work on just like CrossFit skills.

So again, I DNF on a daily basis.  But you cannot quit life.  I say fuck you DNF.  Tomorrow I’m making x, y, and z happen.  I will forge ahead with a single-minded determination.  I challenge you to treat life the same.  Don’t let setbacks linger.  Be better than yesterday.

HOLIDAY BULGE? WHATEVER RIGHT?

It’s the holiday season and there are endless parties and socials to attend. Unlimited amounts of drinks, glutenous food full of rich processed carbohydrates and sugars. Tastes so good, and its only once a year…right? Well, as long as you are offsetting those calories with daily WODs done at a high intensity, you are only barely breaking even. I know it is very hard at this time of year(myself guilty as well) to stay on top of your nutritional goals and beautiful Crossfit figures, but it pays. No pain, no gain right? Just like how it’s easier to spend money than to make it, same goes for our bodies and health. We work so damn hard year round to achieve ultimate health and wellness to live that lifestyle everyone dreams of, then we let ourselves slide a little…then a lot! Back to square one! But not to worry, thank goodness for the body physiological memory that we are able to get back into our fit routines…when we tell ourselves to! So, as we are going through this most warm and fuzzy time of year, let’s keep up with the hard work that MUST be sustained in order for us to keep on enjoying and partying out the year 2011. Get in the box and work your ass off, EARN your pass to indulge a little.

CROSSFIT OVERDRIVE, we are on a mission for the year 2012, to help all of us achieve mentally and physically the best fitness and overall well being. Bonuses along the way are making lifelong friendships, contributing to and being an integral part of the kick-ass Overdrive community, encouraging others to change their lives, increased confidence, and the increased ability to be able to do anything and everything you want with your life! – Coach M.

OVERDRIVE CHRISTMAS PARTY at FELICOS!!

When : Saturday December 17, 2011 @ 6 pm
Where : Felicos Restaurant (Thanks for arranging this Batwing!)
Website : www.felicos.com
Address : 8140 Leslie Road, Richmond, BC
After party : open to suggestions…Foggy Dew?

LOOKING FORWARD TO CELEBRATING THE HOLIDAY SEASON WITH SOME OF OUR CLOSEST OF FRIENDS – THE OVERDRIVE FAMILY!

ROCKY POINT CROSSFIT VISITS

INTENSITY = RESULTS!!

Intensity in CrossFit: Should You Do It RX’d?

Intensity is probably the most recognizable of CrossFit’s charter which includes mechanics and consistancy.  Since intensity is relative to what you are capable of, don’t get ahead of yourself and try to do something that is going to slow you down to the point of not bringing the fucking lumbuh.  According to Pat Sherwood in the CrossFit Journal:

Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion. Intensity and average power are the variable most commonly associated with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heart rate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.

So why are you resistant to scaling?  Pride and ego.  Those two things are the downfall of many.  Ask yourself this: “Who am I competing against everyday in the box?  The monsters that finish everything RX’d faster than those who scale?  If that isn’t you, don’t be retarded and try to use loads that will slow you down and impede your progression. You are competing against you.  Intensity is a truth only you will know, based upon your output.

First of all, there is nothing wrong with scaling.  Everyone needs to check their egos.  I sit up on my high horse and talk about BEASTMODE, and truly want to inspire you to flip your fucking switch.  If that means you bite off more than you can destrominate and take too long to finish the metcon (or worse- do stupid shit), you are missing the point.  You’re not elite because your T-shirt says so.  You are elite because you bust your fucking ass.

Intensity demands you identify the ranged time domain based upon your coach’s intentions in the programmed WOD.  Knowing your capabilities (with guidance from your coach), select loads that will allow you to complete the WOD at full intensity relative to the intent.  That’s why coaches like WODs with time caps.  If it takes you 3 hours to complete “Eva”: stop, punch yourself in the genitals and go train for marathons instead.

This shit goes both ways.  There are athletes who, when a coach suggests they should go heavier on a WOD, choose to do it RX’d instead.  I have been guilty of this.  I want to do it as RX’d so I compete on a level playing field with everyone else in the box.  Unless it’s an actual competition, that is dumb.  Listen to your coach.  You can do a metcon anywhere, but you can only get CrossFit coaching at a CrossFit affiliate.  I pay for the coaching, not for the workout. 

Either way, when a coach suggests you scale and you don’t like it (because you want to do it RX’d): do what they say anyway.  They know what they are talking about and they know your capabilities.  If you want to prove them wrong, mouthfuck that WOD at the weight they told you to use and do it with a level of intensity that will make the coach say, “Damn.  I should’ve let them do it RX’d.”

VANCOUVER CUP 2011 KARATE CHAMPIONSHIPS

CROSSFIT OVERDRIVE IS PROUD TO BE A SPONSOR ONCE AGAIN OF THE 2011 VANCOUVER CUP KARATE CHAMPIONSHIPS! FELLOW OVERDRIVERS COMPETING THIS YEAR ARE JACK AND MARK, lead by their leaders MICHI AND KRIS. GOOD LUCK TO BOTH OF THEM!

 

 

FOR ALL THOSE WHO CAN MAKE IT OUT TO SUPPORT THEM, HERE IS THE DETAILS OF THE EVENT:
Date : Sunday December 4th 2011
Venue : BCIT (British Columbia Institute of Technology)
3700 Willingdon Ave. Burnaby, BC

Presented by : International Karate Organization Kyokushinkaikan Canada
Organized by : Vancouver Kyokushin Karate
Times
Morning Children’s Kata: 9:00am – 12:00pm
Afternoon Main Events: 12:30pm – 5:00pm

Ticket Prices
Morning Only: $5.00/adult (13 & over), $3.00/child (6-12)
Afternoon Advance Tickets: $10.00/adult, $5.00/child
Afternoon Tickets at the door: $15.00/adult, $10.00/child
Tickets for Morning are only sold at the door

Main Features
World famous Kyokushin knock down fighting matches
Professionally edited 20-page event programs
Traditional Karate forms called “Kata” competition
Karate demonstrations
Sansho Daiko perfomance

OVERDRIVE STRETCH CLINIC

*Supple Up: The Stretching Clinic*

Are you having difficulty breaking parallel in your squats? Are your shoulders limiting your overhead movements (*cough* OHS *cough*)? Do you feel tightness around your neck and chest after WODs?

Let’s be honest, many of us don’t stick around after the hour-long session to cool down and stretch. Furthermore, most of us aren’t entirely sure what muscle groups should be targeted, nor how to do so effectively. How long do you hold your stretches for? Band or no band? Should stretching hurt? Do you bounce or stay still?

Come to The CrossFit Overdrive Stretching Clinic on Tuesday December 6th (upper body) and Tuesday December 13th (lower body) from 6-7pm to find out the answers to these questions and more! These sessions will be led by fellow Overdrivers and physiotherapists Andrea Mendoza and Jessie Wong, who will take you step-by-step through stretches from head to toe. Come dressed to stretch – don’t forget your spandex!

For any questions about the clinic please contact Andrea at andrea@kidsphysio.ca, or Jessie at jessie@physioroom.ca. We look forward to seeing you there!

**Overdrivers, please sign up for these sessions via whiteboard or posting to comments. Thanks!

DELICIOUS HOLIDAY RECIPE

NO POTATO, POTATO SALAD!

Yes it tastes as good as it looks.

I found this recipe on EveryDay Paleo. This is an amazing site with great recipes.  I modified it a little to fit our macro-nutrient needs better. The original version had a lot of Mayo.

Ingredients: 
2 Heads cauliflower
1 Dozen eggs
1 Cup sliced onions
3 Cups sliced celery
1 20oz Jar of classic dill pickles chopped (No sugar added) in future I would use 2
2 TBSP Dill
Black pepper to taste
1 Cup paleo mayo

Preparation:
Steam the cauliflower for 10 minutes and at the same time boil the eggs for 18 minutes. While all that is cooking, get to chopping and cutting all the ingredients.  Once everything is cooked let it cool.  I made the mayo at this time so as not to burn my little sausage fingers.  Once cooled, chop the cauliflower, peel the eggs and chop them also.  Add to a large bowl. Dump in the pickles, onions, celery, mayo, dill and pepper. Stir, put in the fridge and delight your loved ones.

Magical Mayo Recipe 

Ingredients: 
1 Egg
1/4 cup of olive oil
1 TBSN Apple cider vinegar
1 tsp Yellow mustard
Dash of sea salt
Dash of paprika

Preparation:
In blender add egg, vinegar and mustard.  Put on low and add olive oil SLOWLY.  I put the oven timer on and add a splash every minute.  Blend until thickened.  I use a lot LESS oil then most paleo mayos so it won’t be as thick as you might except. Add spices.