Inside this Edition:
Summer Recap
Fitness Fridays: TGIF
Fall Food
Class Schedule

Summer Recap
Time to say an official adieu to summer and march into Fall. Thank you all for bringing your visiting family and friends out to Athletic classes this summer. It was great to get to know everyone and have you in the gym working out. Shout outs to Mark for his great wall balls, Lois for her awesome squats, Kos for crushing a 2km before he hit the road and Taylor for growing her endurance by leaps and bounds over the summer. Miss you all. Love to have you back when you are in town. Keep it going!

Fitness Fridays: TGIF
TGIF. It has been said, my friends, in relation to fitness goals, that The Grind Includes Friday. In other words, don’t let all your hard work during the week become undone by the glee of an end of the week Friday. It can be an extra challenge to maintain this mindset of diligence in the Fall, when the rainy weather and darker nights beckon you to stay home or take cover in the pub. Recently, we debated this phenomenon during the Friday 5pm gym class and 6pm Athletics. It seemed everyone who came through the door on that wet, night found it a major effort to get there, but by hook or crook they came, and I observed all left more energized and better for it. Friday night stars! Moral of the story, always take the long view. You will feel better. It is just an hour and the couch, pub, theater, whatever it may be, will be there waiting for you as reward. A Friday night workout is a great way to shed the week. Classes for you all Fall. Come down!

Fall Fuel: Fraser style

Looking fo some inspirational recipes to kick off the new season? Check out Feeding the Frasers, featuring four time CrossFit games champion Mat Fraser and his adorable partner, Sammy. I appreciate Sammy’s down to earth ways and philosophy towards food and cooking. She offers easy to prepare recipes with photo evidence and has inspired me to break out in the kitchen. Note, her way is basic whole food cooking. You will find paleo and vegetarian options but no gluten free, so you may need to substitute some ingredients but her base receipes are fabulous. She occasionally uses packaged seasonings and barbeque sauce from a jar, which, is not ideal, but, as she points out, still trumps eating out as you are able to control amounts. One helpful tip is to make a large batch of your own seasoning so you are not caught grabbing less healthy commercial alternatives. . Here is my favourite recipe for spicing ground meat for tacos myself. If able, sub fresh herbs but if not, use dry version. Measurements are a guide, double, triple up, per amount wanted, use what you require to spice meat at hand. Not really necessary to accurately measure out each spice, eyeball it based on preference, spicy or not, and mix together in airtight jar. Keeps forever.

El Taco
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Another great recipe resource, courtesy of Mufasa: https://paleonick.com

Athletics Class schedule
Please note, no Athletics class on September 29th as we take to the trails of the Grouse Grind to support the Climb for Alzheimer’s.

Join our team if you can!

https://empowereverybody.com/make-a-difference-climb-for-alzheimers/

If you can’t make the Climb here is a back-up wod for home or the open gym – see end of wod for movement modifications.

Climb For Time
5 burpees
5 push-ups
10 burpees
25 push-ups
10 burpees
25 push-ups
50 lunges
10 burpees
25 push-ups
50 lunges
100 situps
10 burpees
25 push-ups
50 lunges
100 situps
150 air squats

WOD MODS:
Half the reps throughout
***Find push-up sub and rep scheme that allows you to maintain rigid plank position. Break before form goes.
Glute bridges for squats
2 min plank for sit-ups
200 m dash or brisk walk or bike 2 mins or row 250 m for burpees
For more upper body or if lunging problematic, replace lunges with ring-rows, reduce reps to 25.

Athletics runs Monday, Wednesday and Friday at 6pm and Sundays at 11am and is a small group conditioning class. Low tech. High energy! As the days darken we grow faster and stronger!

All ears to your questions and feedback. If I can help, be in touch!

See you in the gym.

Shades
[email protected] 604-809-5805